Pacman – Page 5 – F3 Knoxville

The Fab Four

March 15, 2022 Rainbow

THE SCENE: Not bad at all. About 45 degrees give or take at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 20 SSH on 4ct, Baby arm circles x10 front and back, a bit of ole fashioned stretching, some Imperial Walkers x10, and a quick lap around the parking lot
THA-THANG:
11’s with CMU’S in the parking lot with Curls on one end Thrusters on the other. Carry CMU back and forth. Once done with 11’s we completed 50 reps of 4ct flutters and weighted squats.

When completed, partnered up for: Partner 1 does farmer carry down and back while partner 2 does AMRAP LBC’S. Rinsed and repeated that.

Then to pavilion for a 6 minute EMOM of table rows, dips, LBCs, wall sit, and side straddle hops

then 7 minute Ab EMOM of dollys, flutters, LBC, BIG BOYS, gas pumpers, and right and left side crunch

MARY:
She didn’t show up.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about the importance of what we do as men and being there for eachother. Reaching out to those men around us and leading them.
MOLESKIN:

ANNOUNCEMENTS:

Little Captain

March 11, 2022 Rainbow

THE SCENE: Pretty morning. Around 39 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 4ct ssh , 12 baby arm circles front and back, 10 dive bombers, 12 imperial walkers and 2 laps
THA-THANG:
4 Cones:

Flagpole at the pavilion

Bottom of Baby Everest

Heading up Dragons Tail

Bend heading towards the cloud

Perform 10 diamond Merkins at cone one, 10 4ct LBC at cone 2, 10 man makers at cone 3, and 10 4ct Hello Dolly’s at 4. Rinse and repeat 4 times

Mosey to flagpole for session of 10 merkins, 10 4ct flutters, then 9 merkins 9 4ct flutters…all the way to 5 merkins and 5 4ct flutters. Then we went back up 6 reps, 7 reps…up to 10

then to bleachers:

step ups on bleachers with 1 squat at every step on the way up and on the way down. Then 5 jump squats at the bottom. Rinse and repeat 5 times

MARY:
20 4 count hello dolly’s and 20 4ct freddy mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We tend to look at the big picture too much. All God is asking us to do is today. Do what he has asked us to do today in the moment. When we are faithful and do that, we string them together and we end up where he desires. Lamentations 3:22-23
MOLESKIN:

ANNOUNCEMENTS:

Bait & Switch Do-Si-Do

March 10, 2022 Sawdust

THE SCENE: 44 degrees & gloomy.
F3 WELCOME & DISCLAIMER: Yes, all the right things
WARM-O-RAMA:
SSH, Tie-Fighters, Spider Merkins, Windmills, Rocky Balboa’s, Butt-Touchers & Bernie in the Lot
THA-THANG:

10 Merkins at the bottom of Baby Everest for a faint
Route 66 with Partners:
- Going Up, Partners Alternate work out at Each Pole
  - 1 Man-Maker or Squats
- LBC’s (While Waiting on the 6)
- Going Down, Partners help each Other Up at Every other light pole

Picket’s Charge with 3 Burpees at Landings
Partner Stations at the Overlook (Partners Alternate Which Exercise Each Round):
1. Station
  - Big Boys (10)
  - X-Factor (10 – 4 Count)
2. Station
  - Box Jumps (10)
  - Step-Ups (10)
3. Station
  - Box Cutters (10 – 4 Count)
  - Imperial Squat Walkers (10 – 4 Count)
4. Station
  - Box Jumps (10)
  - Step-Ups (10)
5. Station
  - Lt. Dan (10)
  - Hand Release Merkins (10)
6. Station
  - Calf Raises (10 – 4 Count)
  - Carolina Dry Docks (10)

MARY:
Captain Thor
COUNT-OFF & NAME-O-RAMA
7 HIM’s.
CIRCLE OF TRUST/BOM:
Following the second greatest commandment of loving our neighbor by being present for others. Inspired by early podcast interview by Steam of Junk and how others in the COT circled around and were their for a HIM in need.
ANNOUNCEMENTS:
Wesley House Donations, via Matlock’s March Madness Bracket Challenge

Steam Can’t Count Because He’s Not A Professional, But It Was Still A Pretty Good Q

March 8, 2022 Steam

[ The Scene ]

TBSIA (The Best Sunrise In America) was slowly beginning to arrive on the scene.

[ Welcome/Disclaimer ]

Welcome to F3: Fitness, Fellowship, Faith
My name is Steam and I’ll be your Q this morning
A few things before we begin however:
- I’m not a professional
- You’re here on your own volition
- If you need to modify anything we do this morning feel free to do so. But in that moment of potential modification ask yourself this question: CAN I DO BETTER? Then ask the HIM on your left and right if they can as well.

[ Warm o Rama ]

Motivator: 5 (Steam can’t count to 5 for Motivators so he will need a Q101 soon)
Baby Arm Circles: 10×4 F / 10×4 B
Mountain Climber: 10×4
Merkin: 10×4

[ The Thang ]

(Mosey to the flagpole)

(1) Flagpole — 5s

5 Xs: 25 reps on a 1 count
- SSH
- Merkin
- Squat
- LBC
- American Hammers
5 stations
- Flagpole: 25 SSH
- Corner 1 of parking lot: 25 merkins
- Corner 2 of parking lot: 25 squats
- Corner 3 of parking lot: 25 LBCs
- Corner 4 of parking lot: 25 AHs
The movements
- 5 rounds
- Doing your SSHs here, running to corner 1 and doing that exercise, running back here, and rinse and repeat what you just did, but adding the next corner into the mix
- For example: SSH, merkins, squats — back to the flagpole
- Adding a corner each time until you’ve done all 4 corners in one round
Recover back here when you’re done

(Mosey to The 3 Strands)

(2) The 3 Strands

Strand 1 (Far Left) — run to the other side + execute 5 man-makers + run back on strand 1
Strand 2 (Middle) — run to the other side + execute 10 man-makers + run back to the other side
Strand 3 (Far Right) — run to turn other side + execute 15 man makers + run back to the other side
You’re always starting on this side, and running back to this side after the man-makers

(Mosey to The Dock)

(3) The Dock

Core 4 25×4
- LBCs
- Cockroaches
- Flutter kicks
- Reverse BBS

(Mosey back to the Pavilion)

10 step ups
Run to the parking lot (AO)
Execute 50 SSH (1 count)
Rinse and Repeat

[ Mary ]

Down + Back sprints and squats and merkins across the parking lot

Cash-Out: ATMs

[ COT ]

# off

Name o Rama

FNGs

[ The Zelensky Leadership Model ]

Ukrainian President Volodymyr Zelensky’s response to a potential airlift from the U.S., in light of Russia invading Ukraine, has gotten a lot of attention and spotlight over the past week or so. Here was Zelensky’s response: “I need ammunition, not a ride.”

Take the politics, the names, positions, locations out of this and what do you have? You have an incredible leadership principle + model. In this specific situation, you have a leader asking for the tools to stay in the fight, rather than taking the first chance to get out. And don’t we do the opposite of this in our lives sometimes?

If you subscribe to the Christian faith, here’s what this can sound like, at least for me sometimes:

“God if you would just airlift me out of this situation.”

“God please get me out of this.”

If you don’t, and more culturally speaking, the soundtrack of this goes something like this:

“That’s not my job/problem.”

“This is a sign that this isn’t what the universe has for me.”

—versus—

“God supply me what I need to stay in the fight.”

“God – you have me here for a reason. Please supply me with the tools to do your will.”

—Or—

“What tools do I have at my disposal to attempt to make this situation better?”

So what is the “ammunition” that helps us keep the faith + fight the good fight, even when the fight we’re in seems insurmountable? If you’re a follower of Jesus is the Bible or the word of God. So then we take this leadership principle from Zelensky and ask ourselves “Am I asking for ammunition to fight the enemy or simply looking and waiting for a way out?”

Takeaway: The world needs more High Impact Men that are willing to stay in the fight and ask for the ammo/tools to battle, than jump ship after the first shot is fired. Because here’s what HIM do: 3 things

They don’t flee from the fight, they stay rooted in the darkest of night
They don’t look for an extraction point, they find and create rallying points
They don’t escape, they elevate

“Quit looking for rides out and start asking for ammunition to stay rooted where you are.”

Roxanne for Charmin

February 7, 2022 Bunny

Workout

Stairs always ???? hop

Every stop with no music

5 mountain stompers, 10 Hand release,15 bbq squat, 20 lbc 4 count

Chambawamba

start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a Getup. While not doing get ups, you are continuously doing SSH.

Bodies

Plank. When you hear bodies hit the floor do donkey kick(), when they count(1,2,3,4) do a Merican

Roxanne

Al gore, When your hear Roxanne drop to plank, when you hear red light “squat jump”

Moby (boat/canoe)

When you hear bring sally up boat, bring sally down canoe

Proverbs 13:3

Whoever guards his mouth preserves his life;

he who opens wide his lips comes to ruin.

Proverbs 10:19

‘When words are many, sin is not absent, but the wise hold their tongues’.

Abraham Lincoln said, ‘It is better to be silent and thought a fool, than to speak and remove all doubt!’