F3 Knoxville

Tag: Pool Boy

We Are The Body

THE SCENE: Clear, Dark, High 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Tempo Merkins, Cherry Pickers, Run a lap around the parking lot

THA-THANG:
The workout consisted of 6 stations we ran between and conducted 30 second of various exercises at each station.  Participants chose a body system (Arms, Abs, Back, and Legs) to exercise at the station and together, we worked the whole body.  Each participant got a chance to lead a station by using cards prepared by the Q, thus working the “head” of the body. After the 30 seconds of exercise, all participants would do 1 “burbie for the body” and the “head” would read a bible verse from the card to exercise the “heart.”

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The theme verse today was Luke 6:45b “… for out of the overflow of the heart the mouth speaks.”  This is why we read scripture at each workout station – to fill our hearts with something good.  It is so easy to fill our hearts with crap from the world, that we need encouragement and reminders to dwell in and on the Word of God.
MOLESKIN:

ANNOUNCEMENTS:

Leadership – Completing Various Projects

THE SCENE: 32F. COLD but great workout weather.
F3 WELCOME & DISCLAIMER + COVID: Administered (Full F3 Disclaimer link cited)
WARM-O-RAMA:
Windmill x 7 IC
Moroccan Night Club x 10 IC
Water Wheel x 7 IC
Spider Man w/reach x 5 ea OYO
Seal Clap Squat x 7 IC
Calf raises x 10 IC
The warmup ended up a Dealer’s Choice… and an exercise happened that has never happened during a Pool Boy Q before… and probably never will happen again. If you want to know what it was, you can ask The Project AO-Q – but it shall be known to YHC as “Voldemorts” henceforth.

THA-THANG:
Mosey to Courtyard
Sets of 11’s + Hold until the 6 is up:
1. Step-ups (1 step-up = 1 rep) / Incline merkins + Hold a Pickle Pointer (Glute Bridge)
2. Squats / Dips + Alternating Side Plank Switch every 10 seconds(Slappy started with Dips – they were harder near the end for sure!)

Mosey to the CMU Pile for 7’s
1. Blockees / Heavy Freddies (Pickle Pointer Hold for the 6)
2. Thrusters / CMU LBC’s (“not an LBC” mumblechatter) (Side Plank Hold for the 6 aka YHC)

Round 3 was planned but skipped because we needed to move to the 3rd thing (not to mention the Q was gasping for air)
Started walking (not a mosey) and the Q asked for an exercise we could do while walking – Lunges to the curb + Rocky Balboa as an intermediate way to still exercise and catch our breaths

Mosey to the traffic light. Wait on light to change we did an exercise (I think squats?)

Mosey across Oak Ridge Turnpike. Press next walk arrow and we did another exercise (also dealer’s choice but YHC did not remember)

Fast mosey to ORHS Tennis courts.
Across the tennis court (aka the direction not running into the net):
Bear Crawl from to next line – 1 x Werewolf – Crawl Bear Back to first line, 1 Squat, repeat to 2nd line all the way through the 4th line. Brief rest, repeat

Suicides (using the same lines) to end the workout x 3
60 seconds rest so we can really go hard

Went about 30 seconds over on the Q but got a great burn at the end!

MARY:
Negative, ghost rider.

COUNT-OFF & NAME-O-RAMA
Done – 7 PAX including 1 rucker (Kick-Flip!)

CIRCLE OF TRUST/BOM:
F3 is about leadership – I want to talk about some aspects of leadership this morning.
I want to introduce you to or remind you of some F3 terms about leadership that we all should be looking to put into practice (even as those who in the Church would aspire to become a pastor or deacon would fit the higher qualifications in the Word of God for those positions)
1. Leadership is about stepping up
43 feet  – Building a Leadership Road forty-three feet ahead of the people driving on it.

2. Bad leadership is better than no leadership
ClusterQ An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.

3. Leading well is making it about others – some F3 terms to put together how we assemble a Q that makes it about others
Brick – A singular positive Habit that is Advantageous to the individual or others.
Bricklaying – The joining of Bricks into a Routine.
Routine – A conjunction of Bricks that forms a Guardrail.
Guardrails – Foundational precepts that protect and Incentivize Acceleration to Advantage.
F3 workouts aren’t designed to showcase the Q. They’re about the PAX. We want to challenge, encourage, and help them become HIMs not just Sad Clowns who have been EH’d or even regular “PAX”

4. Leading well is about leading by example – being prepared AND being willing to and seeking to delegate responsibility.
80/1 Rule: The Q’s Delegation of every Task that a Team Member can do 80% as well as he can, except that 1% that absolutely and positively must be done by him.

I want to leave you with one (of I’m sure the many you and I both could cite) verses to inspire you to step up, lead, lead well, and lead by example:

1 Corinthians 11:1 – Be imitators of me, as I am of Christ.

MOLESKIN:
Prayed for Kick-flip’s family, wife, and children as they both grieve and rejoice today, December 15th. Praise for Ribbed’s M’s surgery going well and prayer for healing and relief of pain as the recovery continues.

ANNOUNCEMENTS:
Lots of Q spots open at #the-project and of course other F3 Knoxville locations. Step up to lead, strive to lead well, and keep trying when you fail as you trust God to work more than all the planning in the world can do!

Uncle Booster’s 12 Days of Christmas

THE SCENE: 35 and beautiful in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.

  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Cherry Pickers (IC) 4 CT X 10
  • Tempo Squats (IC) 4 CT X 10
  • Hand Release Merkins X 10
  • Side Straddle Hops (IC) X 20
  • Tennessee Rocking Horse X 10
  • Mosey to the Large Parking Lot

THA-THANG:

12 days of Christmas

We do ascending exercises, with 60 yard runs down & 60 yards back each day.

  • 1st day of Christmas     Burpee
  • 2nd day of Christmas:    Shoulder Taps (4ct)
  • 3rd day of Christmas:    Box Cutters (4ct)
  • 4th day of Christmas:    Jump Squats
  • 5th day of Christmas:    Hand Release Merkins
  • 6th day of Christmas:    Hello Dollys (4ct)
  • 7th day of Christmas:    Smurf Jacks (4ct)
  • 8th day of Christmas:    Carolina Dry Docks
  • 9th day of Christmas:    Flutter Kicks (4ct)
  • 10th day of Christmas:  Squats (4ct)
  • 11th day of Christmas:   Diamond Merkins
  • 12th day of Christmas:  Burpees

Ascending Squats

Lunge, Lunge – 1 Squat

Lunge, Lunch – 2 Squats

Etc…up to 15 squats

100 Calf Raises

MARY: Part of the Q
COUNT-OFF & NAME-O-RAMA

16 enjoyed the fun…Betty, Butter Knife, Commission, Erector, Hound Dog, Judge Judy, Kenjo, Kick-Flip, Mailbox, Pool Boy, Ralph, Spotter, Survivor, Wanderer, Wheelchair & Booster

MoleSkin

This Q was borrowed (and tweaked a bit) from Charmin’s Q at the Quacken on Wednesday

CIRCLE OF TRUST/BOM:

“Joy to the world, the Lord is come, let earth receive her King.” – “Joy to the World”

“Peace on earth will come to stay, when we live Christmas every day.” — Helen Steiner Rice

“Remembrance, like a candle, burns brightest at Christmastime.” — Charles Dickens

“It’s not how much we give, but how much love we put into giving.” — Mother Theresa

“Your children need your presence more than your presents.” — Jesse Jackson

“The way you spend Christmas is far more important than how much.” — Henry David Thoreau

“Christmas is the season for kindling the fire of hospitality.” – Washington Irving

“What is Christmas? It is tenderness for the past, courage for the present, hope for the future.” – Agnes M. Pahro

“May your hearth be warm, your holidays grand, and your heart held gently in the good Lord’s hand.” — Unknown

“Thanks be unto God for his unspeakable Gift.” – 2 Corinthians 9:15

ANNOUNCEMENTS:
Sign up to Q/VQ/Co-Q

No Christmas Workout

THE LONG HILL TO HIGH STANDARDS

THE SCENE: Low 40s but nice
F3 WELCOME & DISCLAIMER👌
WARM-O-RAMA:
Cherry Pickers, Windmills, Crabettes, Tempo Merkins, Tempo Squats – All IC in reps of 7.
THA-THANG:
Mosey to guardrails:  5 Rounds of (10 Dips at the Rail, Bear Crawl across the road, Burpee, Mosey Back).  Every round increase Burpees by 1.

Mosey to bottom of long grassy hill at front of campus.  At the bottom we did an assortment of exercises.  Each Round involved 50 reps of the called exercise/s and then a run up the hill and back down to start. We did Merkins, Squats, Monkey Humpers, CDD, Lunges, SSHs, Diamond Merkins, Burpees, Mountain Climbers, Flutter Kicks, and a few more. Got some mileage out of the hill as well.  Strava indicates at least 2 miles total. Nice work.

MARY:
Pickle Pointers, Box Cutters, Flutter Kicks.
COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
Q shared his gratitude for the men of JUCO and their unwavering commitment to high standards and moral excellence.
MOLESKIN:
Hound Dog was right on time as always.
ANNOUNCEMENTS:
N/A

Cover to Cover

THE SCENE: 40ish and rainy…GREAT!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10, Hairy Rockettes x10, SSH x30
THA-THANG:
Mosey to pull-through and perform 20 merkins/20 BBS x repeato reducing by 5 each round.

Mosey to library overhang.

Ascending suicides with burpees under the library overhang and heels to heaven under the cafeteria overhang.

Start with 5 of each and add 5 each round while sprinting between the two overhangs. 105 burpees/105 heels to heaven

Next, split PAX into two groups. Group 1 lunged to the cafeteria wall then sprinted to the library. Group 2 bear crawled around library overhang then sprinted to cafeteria overhang. If you pass another PAX while in the rain, both have to perform a burpee. Repeat for three rounds.

MARY:
Flutter Kicksx30, Hello Dollysx20, Freddy Mercuries x15

COUNT-OFF & NAME-O-RAMA
11 men drug themselves out of bed knowing it was low 40’s and raining to go outside and beat themselves up. Awesome!
CIRCLE OF TRUST/BOM:

2 Thessalonians 3:13-15

13 As for you, brothers, do not grow weary in doing good. 14 If anyone does not obey what we say in this letter, take note of that person, and have nothing to do with him, that he may be ashamed. 15 Do not regard him as an enemy, but warn him as a brother.

These three verses offer a lot of great advice for us to take to heart. Read them, apply them, and get better. Let’s look to our brothers and strive to bring them up, even if that requires causing shame. For through that shame, they will either decide to make themselves right or will continue in their lost state.

MOLESKIN:
Proud of the JUCO crew that made the hard choice this morning.

ANNOUNCEMENTS:
Join the service channel and look for opportunities.