Pool Boy – Page 13 – F3 Knoxville

Maracan Chaos and Food

February 16, 2022 Guardrail

THE SCENE: 36, dry and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Maracan Night clubs, Maracan Rockets (i used the wrong name so we stuck with all things Maracan), Maracan Cherry Pickers, Ladder Tyson merkin up to 5, Mountain climbers

THA-THANG:
This workout followed Guardrail’s attention span, so a little of everything:

Racoon crawl the perimeter of an island in the parking lot
15 Guardrail Dips, because
Green light length Plank
15 Monkey Humpers at the intersection of HV & Bryant
Crazy Apple double apple sauce Indian run in the dark, glad no one collided, but at least we didn’t notice the hill was huge.
Found 5 abandoned CMUs that we returned to their proper home
- 10 Merkins & CMU Rifle Carry
- 10 Thruster & Lunge Walk
- 10 Heavy American Hammer & Bear Crawl
- 20 Triceps curls & Bernie loop
5 Pull ups while others held a canoe & boat
Returned the CMU and did a wall sit
11’s on the hill behind the railing with Smurf Jax at the bottom, Plank Jax at top
Ladder sprint in the biggest parking lot
- 10 Burpee, Sprint to 1st line
- 20 Maracan LBC, Sprint to 2nd line
- 30 Maracan Squats, Sprint to the 3rd line

MARY:
Plenty of time for Core: Flutter kicks, Box cutter, Super rows, Heels to heaven, LBC, Freddie Mercury
CIRCLE OF TRUST/BOM:
Be like Jesus – Eat with someone

“The Son of Man has come eating and drinking” Luke 7:34a

While not the main point of the verse, the fact is Jesus connected with people over food. We should do the same. The challenge is simple. Before this time next week, take someone to a meal or coffee or better yet have them in your home.

invite someone from work, someone here (or who hasn’t been here in a while) or someone you don’t know

Bananas distributed as a reminder to share food.

ANNOUNCEMENTS:
CSAUP event at Asylum next weekend! Register

T-shirt order deadline is upon us. Just need 1 or 2 more I think.

Wesley House donations still open!

Dying to Love Others

February 14, 2022 Pool Boy

THE SCENE: Cold. Hopefully not like our hearts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead clap
Seal Clap Squat
Tennessee rocking chair
Tempo Merkin
Mountain Climbers
20 Calf Raises OYO
50% 60 70 80 90 100

THA-THANG:
Falling Indian run to parking lot next to pond – count to 5 and then do squats til the end of the line reaches you and fall back in.

11’s – this is definitely becoming a favorite routine of mine!
10 merkins-> bear crawl across 2 parking spaces
1 squat-> lunge across 2 parking spaces
9 merkins… etc.

20 flutter kicks, 10 second rest if you finish before the 6 does & repeat.

Burpee Mile (this is like ^4? Here’s ^2 wait no I did it once before)

After completing your 3rd lap, don’t do more burpees but pick up the 6 but actually keep running back the whole lap and then everyone does 12 burpees at the end together. (This took longer than I’d remembered because it’s like 0.4 miles for a “lap” so even 3 basically got us to 1.77 miles for the whole Q)

Mosey to the coupon pile. Stop at the stop sign with Heels to Heaven x 15 IC lead by Erector.

Mosey some more all the way to the coupon pile. Do 10 reps of: CMU Thrusters, CMU Swings, CMU Skull Crushers. Repeat once and put your CMU away, doing a wall sit while waiting for the 6.

Mosey back to the #ShovelFlag and barely make it back in time for the 6:15am alarm to go off on YHC’s watch

MARY:
Ain’t nobody got time for that
COUNT-OFF & NAME-O-RAMA
SEVEN! PAX at JUCO
CIRCLE OF TRUST/BOM:

Today is… Guardrail’s birthday!

But seriously, today is Valentine’s Day but I want to tell you about the things over the past 2.5 years I’ve seen lots of examples of love & what it is & what it means. My F3 brothers have been such a source of brotherly love I really don’t know what I’d do without it.

If you’re new or old, here are a few examples:

Guardrail reached out to me in September 2019:

@poolboy didn’t know we were neighbors, if only for a season- but love that we are. let’s catch up soon I’m at 2528 and work from home so I’m here all the time.

This was right before my divorce. And Guardrail has been a faithful and loving friend for over 2.5 years now.

I’ve seen friends reach out & look to bring men back from their wandering / not coming.

I’ve seen this group pray for men in various circumstances- mentors dying, children sick, even guys in this group personally ministered to by the hands that lift CMUs and pound the pavement from burpee to burpee.

I’ve seen love displayed in so many ways like stepping up for Q’s, sacrificing times, & even helping out guys when the do their VQs & something doesn’t work out.

Today’s message is simple. A few verses that communicate one clear message: LOVE

““This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends. You are my friends if you do what I command you.”
‭‭John‬ ‭15:12-14‬ ‭ESV‬‬

“Whoever has my commandments and keeps them, he it is who loves me. And he who loves me will be loved by my Father, and I will love him and manifest myself to him.””
‭‭John‬ ‭14:21‬ ‭ESV‬‬

“If anyone says, “I love God,” and hates his brother, he is a liar; for he who does not love his brother whom he has seen cannot love God whom he has not seen.”
‭‭1 John‬ ‭4:20‬ ‭ESV‬‬

Love others because Jesus has laid down his life for you. This shows you have His love in you & are Jesus’ friend & disciple.

MOLESKIN:
It’d been too long since I Q’d not OTB. Good to be back in the saddle.
ANNOUNCEMENTS:
Order those JUCO shirts! See Slack for details.

Sacrifice Needs To Become A Habit

February 7, 2022 Booster

THE SCENE: 27 and great in the gloomn!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops (IC) X 10
Cherry Pickers (IC) 4 CT X 10
Overhead Claps X 10 (IC)
Seal Claps X 10 (IC)
Tempo Squats (IC) 4 CT
Mountain Climbers (IC) X 10
Hand Release Merkins X 10
Mosey to Sophomore Hill

THA-THANG:

Dora The Explorer – Partner Workout (One Runs While One Exercises)

50 Diamond Merkins
100 Lunges
150 Merkins
200 Squats
Mosey to Junkyard

Coupon Work

10 CMU Overhead Press
10 CMU Tricep Extension
10 CMU Swings
10 CMU Bentover Rows
10 CMU Curls
Run, Rinse, Repeat
Mosey to the Flag

Mary:

Hello Dollies X 20
BBS X 20

COUNT-OFF & NAME-O-RAMA 9 men in attendance

CIRCLE OF TRUST/BOM:

Sacrifice – Do we sacrifice for our families, friends and God all of the time? Of course not. We’re human. We sin. We think of ourselves too much.

However, sacrifice can become a habit like prayer, exercise, etc. so let’s all strive to make sacrifice for God and others a part of our every day life.

1 John 3:16 By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.

Ephesians 5:25 Husbands, love your wives, as Christ loved the church and gave himself up for her,

John 13:34 A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.

Galatians 6:9 And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

Hebrews 13:15-16 Through him then let us continually offer up a sacrifice of praise to God, that is, the fruit of lips that acknowledge his name. Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.

John 15:13 Greater love has no one than this, that someone lay down his life for his friends.

Philippians 2:3-4 Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

ANNOUNCEMENTS:

Sign Up To Q/VQ
CSAUP on February 26^th at the Asylum
JUCO Shirt Order

Stone Cold “Pax” of Weirdos

February 4, 2022 Butter Knife

THE SCENE: What you picture when you say SYITG. Cold and wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Someone said Fitness, Faith, and Fellowship
Cherry Pickers (while someone did 10 burpees)
10 Windmills in cadence
Side straddle hop in cadence 20
10 tempo merkins
Tempo squats
Motivators 8x
10 fighter merkins
THA-THANG:
5 mins of CORE
Crunchy frogs ???? x20, BBS,Plank w/ variations, Superman, BBS, etc…
Mosey to the coupon pile

20 merkins
Run the stairs
5 pull ups
BBS x 20
Run down the stairs
Curls x 20
Walking lunges to the dumpster
Bernie back
Thrusters x 15
Rinse and repeat

Mosey to the center of campus

Shawn T’s 45 seconds or so…each side

Mosey to the more centerer of campus

Tricep Dips x 20
Derkins x 20

Mosey to the Arts building

American Hammers
Flutter Kicks
Fighter Merkins

MARY:
Jail Break (if that counts?)
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Last Friday Spotter passed the flag to me. I’m very honored and hope to do YOU and JUCO justice.

I wanted to take a minute to thank Spotter for his leadership. He did a great job as our AOQ. He exemplifies what a true HIM is. He pushed us to be better on and off the court. As I’m sure he will continue to do.

I think it’s really cool that he was able to catch some random guy jogging through the parking lot and bring him into F3. And then to be able to pass the flag off to the person he recruited. That’s exactly what we’re supposed to do.

Truth is he found a broken man and gave him hope and another chance. I’m so thankful he did!

“A good man brings good things out of the good stored up in his heart, and an evil man brings evil things out of the evil stored up in his heart. For the mouth speaks what the heart is full of.”
Luke 6:45 NIV
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

JUCO Shirt Orders extended 2 weeks. Let’s order some shirts fellas! Special Thank You to Pool Boy for taking the lead on this.
CSAUP Feb 26th
Camping/Hiking Trip with The Project bros 4/1

Burpin’ Bernie turns 3 y/o

January 14, 2022 Spotter

THE SCENE: Cold, dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10-Cherry Pickers
10 – Hairy Rockettes
15 – lbac forward/backward
15 – Tempo Merkins
20 – Tempo Squats

THA-THANG:
Mosey to the large parking lot on East side of campus.

Burpin’ Bernies

The large parking lot has 10 parking rows. Starting on the West side of the parking lot, run to the first row (Level 1) and perform 1 burpee, Bernie back to the start and perform the level 1 exercise, run to the second row (Level 2) and perform 2 burpees, Bernie back to the start and perform the level 2 exercise. Complete until finished with level 10.

10 – Carolina Dry Docks
20 – Monkey Humpers
30 – Plank Dips
40 – Merkins
50 – Smurf Jacks
60 – Flutter Kicks
70 – Shoulder Taps
80 – Air Squats
90 – Freddie Mercuries
100 – Side Straddle Hops

In total there were 550 reps of the level exercises and 55 burpees. We ran 3/4 mile forwards and 3/4 mile backwards.

MARY:
No time. Arrived at AO with 15 seconds to spare.

COUNT-OFF & NAME-O-RAMA
14 HIMs came out on the third anniversary of my first VQ! Love the JUCO PAX and their enthusiasm.

CIRCLE OF TRUST/BOM:
Don’t allow yourself to become complacent. It’s obvious that no one here is complacent with their physical self as we are all here to grow and push ourselves to the next level. It’s important that we apply that same desire to grow in all areas of our lives. Remember that the goal of F3 is not to workout, but to invigorate male leadership within the community. I hope that JUCO has done that for more men than just myself. Today marked three years to the date from my VQ. I was hesitant to step up and take the lead in a workout, but the constant encouragement (and badgering) from Judge Judy got me over the hump. Taking the lead of a group of men like those at JUCO has given me greater confidence in my ability to lead. I’ve been able to take that confidence and use it to take leadership in other areas of my life. These last three years have really pushed me to step up into more leadership positions and I’m grateful to the PAX at JUCO for that.

MOLESKIN:

Love the PAX at JUCO. These men have pushed me to hold myself to a higher standard.

ANNOUNCEMENTS:

nada