Pool Boy – Page 15 – F3 Knoxville

Race To The Summit

November 17, 2021 Commission

THE SCENE: Pleasant 48 degrees
F3 WELCOME & DISCLAIMER – Yep!
WARM-O-RAMA:
25xSSH, 15xTempo Merkins, 10xTempo Squats, 15xMountain Climbers, 5xCherry Pickers

THA-THANG:

Mosey to the Haslam Center
- Find a HIM of comparable fitness, he will be your running opponent as you split into two teams. While everyone else does exercises, running opponents line up at the middle of the building and sprint to the opposite side with each HIM trying to make it to his opponents side to get a point. Wherever the HIMs meet, they then sprint back to the start with the winner getting a point.
  - Exercises while waiting to run: Twinkle toes, Merkins, SSH, Mountain Climbers, BBS
Mosey to Jucomanjaro
- At each line rotate through three exercises
  - 30 Mountain Climbers, 15 BBS, 5 Burpees
Mosey to the Flag
- Monkey Humpers at Hardin Valley Rd.

CIRCLE OF TRUST/BOM:

Romans 12:13 – 9 Let love be without hypocrisy. Abhor what is evil; cling to what is good. 10 Be devoted to one another in brotherly love; give preference to one another in honor;1 1 not lagging behind in diligence, fervent in spirit, serving the Lord; 12 rejoicing in hope, persevering in tribulation, devoted to prayer, 13 contributing to the needs of the saints, practicing hospitality.

Hospitality comes from philoxensos, love of strangers. Biblically, it is so important that Paul says men who are to be elders need to practice it (1 Tim 3, Titus 1). When deciding which widows the church was to take care of, a history of hospitality was required (1 Tim 5). Bringing those outside of our family into our homes to break bread is the key to building relationships. It is during this time that we get to know others so that we can later do all of the one another’s found in scripture such as encourage, forgive and admonish and have them done to us.

SSHhhh – Faithfulness is Quiet

November 5, 2021 Pool Boy

THE SCENE: Coldest day in awhile. But just right for a beatdown (it wasn’t raining!)
F3 WELCOME & DISCLAIMER – Administered
WARM-O-RAMA:
Overhead clap x 10 IC
Seal clap x 10 IC
Tempo squat x 10 IC
Seal clap squat x 10 IC
Tempo Merkins x 10 IC
Rainbow drop x 5 IC
Mountain climber x 10 IC
Forward lunge x 5 each leg
Side lunges x 5 each leg
Burpees x 7
Tennessee Rocking Chair x 10 IC

Name an exercise not SSH- Curveball named Jump Squats (after SSH’s & variants were named several times)

Falling Indian Run to the CMU pile

THA-THANG:
At the CMU pile

Exercise (modification in parentheses)
10 Blockees (10 burpees or 10 squats & 10 merkins)
15 Kettle bell swings (15 seal clap squats)
20 Goblet squats (20 squat jumps)
Run down the slope & back

We modified the second time through to the following:
10 Burpees
15 Kettle bell swings
20 Squats

Sparkles finished first and led us in 20 Flutter Kicks x IC. Put our CMUs up.

Falling Indian Run 1x and then back to the #ShovelFlag

Inspired by @Baby Boomer’s use of my 11’s we’ll be doing a modified hill version of 11’s:
BBS at bottom
Bear Crawl or Lunge up
Flutter kicks (4-ct)
Crawl Bear or crab walk down

MARY:
Dealer’s Choice (stopped after 4 PAX)
Big Finale: Pool Boy’s modification of Thunderstruck

Thunderstruck	Q plays “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song. Awesome way to end a workout and just make sure any juice that’s left is burned away. (modification listed below)
1:23	Thunder = 1 merkin, return to plank
	Thunderstruck = 1 burpee and do core the Q calls
Core Exercises	Flutter Kicks
	BBS’s
	LBC’s
	Dolly
	Box Cutter and end with like 7 burpees

COUNT-OFF & NAME-O-RAMA – 6 faithful men.

CIRCLE OF TRUST/BOM:
Proverbs 20:6 – Many a man proclaims his own steadfast love, but a faithful man who can find?

Faithfulness is maybe the most underrated fruit of the Spirit. Staying your post when it seems all hell is breaking loose is hard, yet it also is commended in Ecclesiastes 10:4 – If the anger of the ruler rises against you, do not leave your place, for calmness^[a] will lay great offenses to rest.

We live in what seem to be crazy times. Can we even count on having liberty, food, a house, a marriage, you name it tomorrow? This is why Proverbs 20:6 asks the question:

Many a man proclaims his own steadfast love, but a faithful man who can find?

We all see and I especially see in my own heart where it has gone astray and yet we’re called back time and again by God. We are the bride of Christ, to be presented without spot or blemish

But what does real faithfulness look like? It starts with doing what you’re supposed to do. With showing up at work and working diligently. With doing what you told your wife / kids / friends you would do.

It goes from there and works its way out to ministry opportunities. As a Christian, to quote Mack Stiles (who will be at my church’s Men’s Conference “Act Like Men” this weekend), “my life is forfeit.” We have been bought by Christ, how could we not be faithful and serve others? Then as we live out the Gospel (also summed up in 1 Corinthians 15:3-5) it will overflow. We’ll make disciples of all nations, starting with our families, then churches, then communities, and go on and on!

But remember, it starts with being a faithful man.

Some ways we can be faithful men in F3:
1. Show up to workouts regularly and consistently (make the HC!).
2. Intentionally get to know other PAX while working out.
3. Intentionally get to know other PAX outside of F3 (that’s the 2nd F ICYMI).
4. Sign up to Q! This not only will humble you (the Q is not about you but about serving the men who show up and trust your leadership) but also it serves the AO-Q. The best problem to have is that the AO-Q cannot get a Q in. This happened last summer at Shamrock. Let’s make it happen again!
5. Post a backblast!
6. Ask an AO-Q or the Nantan and other men how you can serve them.
7. Pray for your F3 brothers.
And so much more.

So ask yourself the question that Proverbs 20:6 asks:
Many a man proclaims his own steadfast love, but a faithful man who can find?

MOLESKIN:
Some people tried to troll me with SSH’s as suggested exercises. I hate to have to qualify it but we can be SO MUCH MORE CREATIVE than that overused exercise! Prayed for Amber and Megan (doctors are unsure for both of them what is causing the physical pain and suffering they’re experiencing), Curveball’s mom, Boomer’s travels, and Mermaid’s upcoming family business purchase.
ANNOUNCEMENTS:
Men’s Conference at my church tonight. EH the guys who haven’t been out in a while too.

Spooky Tabata Skeletons

October 30, 2021 Baby Boomer

THE SCENE: Wet but no rain; a perfect 50’s kind of fall morning; a few puddles to play in (at your own volition)
WARM-O-RAMA:
SSH (IC) x 20; Frankenstein-in-place (OYO) x 10; Werewolves (OYO) x 10; Shoulder Smash = 4ct Seal, Overhead, BAC-F, and BAC-R without rest x 10 each; Michael Phelps
THA-THANG:

Mosey to lot by CMU pile; 11’s warmup between two parking spots; Merkins – Lunge to other side – Squats – Bear Crawl back

Grab a CMU and head to lower lot corner by chains for some Tabata-inspired pain loops; Perform selected exercise for 45 seconds, Run a lap, rest for 15 seconds, rinse and repeat; Exercises by round = 1) CMU Curls, 2) Modified Creapees on CMU or curb, 3) Frankenstein-in-place hold CMU like a Zombie, 4) Monkey Humpers, 5) Kraken Burpees, and 6) Mother Earth Merkins

Stash those CMU’s and fellowship mosey back to AO – talk to a HIM you don’t know as well, ask their hospital name, where they are from originally, and how many years in F3.

MARY:

Bloody Mary Circle of Fun: 10 of each – 4ct Box Cutters, Merkins, SSH (led by @pool boy), Howler Circle (Monkey Humpers for a bit), 4ct Hello Dollies

COUNT-OFF & NAME-O-RAMA
10 experienced HIMs

CIRCLE OF TRUST/BOM:
From Q Source:

“The Pursuit Of Proper Personal Alignment – A man must Get Right before he can do anything else

To understand the Get Right, picture a man vigorously rowing a boat across a fast moving stream. If it suddenly capsizes so that the keel is skyward, the man would have to right it–return it to its upright position–before he could continue rowing. Until he did that he could not make headway against the current and get his boat to the far bank. At best, he would be simply trying to survive, clinging to his capsized boat as it was pushed by the current to points unknown downstream.

Now apply this image to the life of a man. If he has become (or always was) un-Right, he cannot make headway in any aspect of his life. The fast moving current of his surrounding circumstances will sweep him yon while he clings desperately to the hull of his overturned boat. Worse, his Concentrica –the passengers that he is charged to bring safely to the far bank–will be right there in the water with him, helpless because their husband, father and boss can do little more than focus on his own survival. Before he can help them, or himself, he has to Right his boat.”

“I have the right to do anything,” you say—but not everything is beneficial. “I have the right to do anything”—but I will not be mastered by anything. 1 Corinthians 6:12

A man must Get Right before he can do anything else
An unfit man is a slave to his lack of self-control
To be able to help others, a man must first help himself

ANNOUNCEMENTS:
2nd F Coffeteria after workout at Dunkin (every Friday)

Do the leg work

October 25, 2021 Spotter

THE SCENE: 50’s and clear
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
22xlbac fwd, 15xlbac bck, 7xCherry Pickers, 10xTempo Merkins, 20xSSH

THA-THANG:
Mosey to the courtyard of the new building for some 11’s.

11’s of Box Jumps in the courtyard and Diamond Merkins on the road at the bottom of the stairs.

Mosey to the light poles heading toward the Information Center.

Lunge forward one light pole and perform 15 merkins, 15 squats, and 15 BBS then Bernie back one light pole. Once there, sprint forward two poles. Repeat till at the road.

Mosey to the information center and partner up to complete 100xBaby Merkins & 100xCalf Raises.

One partner performs exercise while the other runs one lap around the information center.

Mosey back to the flag.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
16 men willing to do the leg work.
CIRCLE OF TRUST/BOM:

I’ve been studying church organization/leadership and one thing that I keep coming back to in everything I read is that we still have responsibility for ourselves. Yes, there are men elected to roles of leadership and charged with overseeing the congregation, but we ourselves still retain responsibility. We need to recognize that responsibility and not forsake it. Take the talents that God has given you and use them for good works.

Luke 12:48b – “From everyone who has been given much, much will be demanded; and from the one who has been entrusted with much, much more will be asked.”

MOLESKIN:
Great to see the numbers coming back at JUCO. Keep EHing!
ANNOUNCEMENTS:
nada

You are a soul

October 15, 2021 Guardrail

THE SCENE: 65, pre fog, plenty damp
F3 WELCOME & DISCLAIMER: Delivered

WARM-O-RAMA:
Reach for the stars, Let it hang, Baby Arm Circles, Mountain Climbers, Tempo Squats, Parking lot runs.
THA-THANG:G

Derkins on the guardrail, 1 at a time, couting off. Black Snake to Brick wall for 30 dips, then mosey to the coupon pile.

At the pile we american hammered one CMU across the street. Riffle carry a different CMU to the top of the small stairs. Curl carry a third CMU to a spot 20 ft away.

Then we split into teams and team 1 job was to clear a pile, Team 2 tried to get the CMU count in any pile to 12. If a goal was achived the other team had to do 10 burpies. The “winning” team had to reset the course. It was fun, a bit too complicated, but kept us all moving.

On the run back we made use of the excerises from monday (ya, no rain) around the new building. PAX each chose their own light pole or 3 to push it.

MARY:
Had time for Flutter Kicks, Pickle Pointers and Protractor.
CIRCLE OF TRUST/BOM:
Proverbs 14:12 “There is a way that seems right to a man, but in the end, leads to death.”

The application of this today is the tendancy we have to think of our body as most important, but we are predominatly spiritual beings who spend far too much time thinking of, working on, responding to the complaints and desires of our bodies.

The internet likes to give C.S. Lewis credit for this quote but turns out, he didn’t write it, but it still applies:
“You do not have a soul. You are a soul and you have a body!”

God is making old things news. “So we do not lose heart. Though the outer self is wasting away, our inner self is being renewed day by day.” 2 Corinthians 4:16

If your muscles scream at you today, you can ignore them, your soul is way more important.