F3 Knoxville

Tag: Pool Boy

Pool Boy’s 2nd Annual Black Friday JUCO Discount Coupon Special

THE SCENE:
41°F and mostly dry except some dew on the grass around the retaining wall near the coupon pile (more on that later)

F3 WELCOME & DISCLAIMER (Administered): Fitness, Fellowship, & Faith.
Started with asking the PAX to think about their prayer requests they might have at the beginning of the workout rather than at the end. It was productive as we had 4 requests shared at the end and a good sense of community. Disclaimer was administered + cell phone check + COVID distancing (that included no sharing COUPONs, especially on Black Friday!)

WARM-O-RAMA:
9 x El Capitan OYO
9 x Werewolf OYO
10 x Tempo Squat IC
9 x Rotational Pushup… I mean Merkin
9 x Moroccan Night Club IC(in honor of Erector being back after recovering from COVID)
9 x Calf raises on the curb (nice and slow) OYO
9 x Derkins on the curb OYO

THA-THANG:
To the COUPON pile: Falling Indian Run + COVID. Every 5 seconds the front PAX “falls off” and lunges (whatever kind of lunges he wants)

TODAY’S SALE: Everything is $9.99!

Pick your coupon(s)! But as with all deals, you can’t share them with others!
Everything is $9.99
But it’s a different deal than last year. Each round is AMRAP 9 of 3 exercises PLUS…
2 yes count them TWO Mary (ab) exercises for FREE
Rd 9 9 9 Mary 1 (10 ea) Mary 2 (10 ea)
1 OHP Goblet Squat Thruster Flutter Kick Rosalita
2 Tricep Extension Kettle Bell Swings Hodor Pickle Pounder Pickle Pointer
3 Rows Colt 3 Blockee Heavy Freddie Heavy Big Boys
4 Choose your own deal! Which round of deals did you like the best and do it

After you complete a round you take a lap around the retaining wall near the coupon pile and repeat.
Rounds 1-3 were 6 minutes.
Round 4 was 4 minutes

I asked the PAX how many times they thought I’d used the word “coupon” today and the number they came up with was 99. So we started on 99 LBC’s… but about 15 or so I gave them a (we have to get back to the #shovel-flag) discount.

Mosey back to the AO. Stop at first stop sign to do burpees until the 6 arrived and did a few burpees themselves. Turn right and mosey to the next stop sign. Jail break to the #shovel-flag from there with one caveat – you cannot go in the grass. Two routes were possible and I think Spotter may have beat out Dart Gun by a hair but it was a great finish

MARY: ALL THE DEALS!
So many deals but we already got our extra MARY in!

COUNT-OFF & NAME-O-RAMA:
9 PAX who got deals at 5:30am.

CIRCLE OF TRUST/BOM (this is actually better defined as “The Word” or “Words of Wisdom” as stated in General Tips for Your First Q on the F3nation website – S/O to Erector for pointing this out to me yesterday at #the-project).

It’s Black Friday once again. This year, we reflect differently than any other. And yesterday was really no different in the sense that 2020. Thanksgiving is about giving thanks. This means we have to consider what are we giving. John 3:16 – For God so loved the world that He gave.

1 Thessalonians 5:18 – give thanks in all circumstances; for this is the will of God in Christ Jesus for you. It’s easy to want to pull back and want to “protect” what “is our” in 2020. After all, we have a “responsibility to provide” (1 Timothy 5:8, and this specifically applies more heavily to men though women are called to work hard and provide for their families as well).

But there’s more to it than that and we know it. Jesus calls us to a life of self-denial and self-sacrifice. We have such a problem with greed, envy, jealousy, etc. in our affluent society we don’t even notice it. But Jesus called us to be radical. How radical? Look at what He said in Matthew 6:19-24:
20 but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also. 22 “The eye is the lamp of the body. So, if your eye is healthy, your whole body will be full of light, 23 but if your eye is bad, your whole body will be full of darkness. If then the light in you is darkness, how great is the darkness! 24 “No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money.[f]

This flips on its head how we think – we ask “is a tithe required?” rather than asking “God, how much can I give away?” A tithe is at best to be perceived as “the bare minimum” and we need to ask God to change our hearts if we think or feel this way – God loves a cheerful giver.

The coats we collected and gave away for KARM are an example of this. “How many coats can I give?” should be our refrain. I even have a coat that missed the deadline that I need to give to Spotter/Mailbox to take to over. This reminds me of a song I’ve come across this year which has lyrics I want to leave you with. It’s called “Simple Living“. The lyrics are about the rich young ruler who comes to Jesus. I’ve put the lyrics below with the bold part emphasized to what I shared during the COT this morning (each is linked separately / including the songs on the right side of the forward slash)

Spotify: Simple Living (Stuart Townend) / Simple Living (Keith & Kristyn Getty)
YouTube: Simple Living (Stuart Townend) / Simple Living (Keith & Kristyn Getty)
Apple Music: Simple Living (Stuart Townend) / Simple Living (Keith & Kristyn Getty)

A rich young man came to ask of Christ:
“Good teacher, will you tell me,
What must I do for eternal life?
I’ve kept your laws completely.”
“Sell all you have, give to the poor,
Then heaven’s treasure shall be yours.”
How hard for those who are rich on earth
To gain the wealth of heaven.

Now Jesus sat by the off’ring gate
As people brought their money:
The rich they filled the collection plate;
The widow gave a penny.
“Now she’s outgiven all the rest –
Her gift was all that she possessed.”
Not what you give but what you keep
Is what the King is counting.

O teach me Lord to walk this road,
The road of simple living;
To be content with what I own
And generous in giving.
And when I cling to what I have
Please wrest it quickly from my grasp;
I’d rather lose all the things of earth
To gain the things of heaven.

Consider what you are holding onto. That is your treasure. You may give lots, (and you need to have love while you do it – 1 Corinthians 13:1-3) but it’s what you keep that shows your heart. As Jim Elliot said:

“He is no fool who gives what he cannot keep to gain what he cannot lose.”

MOLESKIN:

Welcome back to the gloom Erector! Glad you’ve recovered from COVID!

Prayed for Kick-Flip’s & 5k’s physical recovery so they can join us in the gloom instead. Prayed also for Ribbed’s M’s upcoming surgery (and solo rucking… :scream: emoji). Prayed for Gump & his family who are isolating due to COVID.

ANNOUNCEMENTS:
Check out the #service-opportunities channel on F3 Knoxville Slack! Lots of ways to step up and GIVE of yourself and also to involve your M and/or 2.0’s.

Thinking of prayer from the start of the workout seemed to work well.

“Gump Day” (Friday’s at Dunkin’) wasn’t the same without you, brother!

Here Am I, Send Me!

THE SCENE: High 30’s with the wind chill.
WARM-O-RAMA:
Warm-up: Cherry pickers, baby arm circles, side straddle hop, merkins, etc., ~5 min.
THA-THANG:

  • We began with weighted shoulder exercises, front, side, seal & overhead claps (15 each).
  • Brief mosey on the scenic route around shops, 2nd entrance of Pellissippi where we did Gores and planks.
  • Mosey to guardrail derkins, calf raises, & dips.
  • Mosey to coupons (along the way, we did duck walk as well as 2 lines of alternating burpees, lunges, jump squats, etc.)
  • Coupons: 30 each: curls, back/lat, shoulder tap planks, tricep, thrusters, with various coupon-core exercises mixed in.
  • Run up hill to 3 pull-up / hold Gore alternate, followed by Rifle carry coupon.
  • Mosey back with various exercises along the way.

MARY:
Various core exercises (Imperial walkers, pickle pounder, etc)
COUNT-OFF & NAME-O-RAMA
12 HIMs, 1 FNG: Butterfly. Wanderer, Wheelchair, Survivor Survivor, Almost, Guardrail, mailbox, spotter, Pool Boy, Butter Knife, Footsie, Hound Dog, Butterfly
CIRCLE OF TRUST/BOM:

I teach at the Southeast Institute of Biblical Studies, a 2-year, tuition-free school. Men who graduate receive a Bachelor of Biblical Studies, having completed an intense program. This year I taught Hebrew grammar/vocab, Research & Development, and am currently teaching the 2nd year students Prophets I. Prophets I is Isaiah, Jeremiah, & Lamentations.

Our word this morning was from Isaiah 6, specifically, a favorite of mine, and one that reminds us of our calling as men. It is my prayer that each Christian would undergo what I call, “an Isaiah 6 moment.”

As Isaiah stands before the throne of God, he sees God’s holiness and his own wretchedness. Seraphim call out, “Holy, Holy, Holy is the Lord of hosts, the whole earth is full of His glory.” Isaiah is undone…ruined, a man of unclean lips, living among a people of unclean lips.

Yet, God prepares and uses him anyway. A burning coal is touched to his lips, not to harm him, but to purify him. In like manner of Christian baptism, we are buried into the death, burial, and resurrection of Jesus, not to harm us, but to cleanse us and begin a new life of service as those who have received the forgiveness of sins.

Isaiah then overhears a conversation among God and the heavenly host, “Who will go for Us?” Isaiah responds, “Here am I, send me.” Because of what God has done for him, there is no other response to be uttered. Perhaps, as we age, we lose the zeal of hands shooting up like they did in a grade school class, “pick me, I know the answer!” or a sports team, “put me in coach!”

God, in fact, gives Isaiah his commission, to go and preach a terrible and difficult message. Isaiah, understandably, asks, “Lord, how long?” God responds that his commission will continue until the cities are devastated and without inhabitant…until God has removed men from the land.

Isaiah received a tough ministry. Thankfully, we aren’t living in the days of the Assyrian conquest and the Babylonian destruction. Nevertheless, we live in strange times: COVID, election uncertainty, civil unrest, moral decay…and it’s only November!

We are called, though, to understand a spiritual message and receive Isaiah’s example. Whether it is in my faith, my family, my job, F3, or any area of my life, I should see that God is looking for “a few good men” to stand and deliver. We aren’t promised easy; yet, we are challenged to faithfully deliver His message.

Who will go? Do we understand what God has done for us? And how does that make me respond? You? As for me, “pick me; put me in coach; Here am I, Send me.”

positive habits and sophomore hill

The Scene

36 and chilly

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Bear Crawl (F/S/B/S)

Tempo Squat

T Merkins

SSH w/ Silent Count after 5 to 20 (If everyone stops at the same time no burpee penalty)

Imperial Walkers

Mountain Climbers

Skater Hops

Tha-Thang

Mosey to CMU Pile and grab 2 coupons per person and head to Sophomore Hill

All pax start in the first corner, Granny Shot Drag CMU up Sophomore Hill to the first corner then jog back down to the start and perform the first exercise, run back to CMU and Rifle Carry Across to the next corner stopping every 5 steps for a blockee, then jog back to the start (whichever way you want) and perform the second exercise, run back to your CMU and duck walk with the block down the hill to the next corner, jog back perform next exercise and go find your coupon again, Bernie with block to the next corner and perform the next exercise. Then repeat the sequence until all the exercises are complete.

10 DB Thrusters

20 T-Merkins 

30 SSH w/ block

40 Split Squats (20 E/S)

50 Skater Hops

60 Mt Climbers (2 Count)

70 Shoulder Taps (2 Count)

80 Freddy Mercury’s 

We got through the mountain climbers/shoulder taps when recover was called. Return coupons to the coupon pile.

Hold plank until everyone has returned the coupons. We sprinkled in some shoulder taps while waiting. . 

Freestyle mosey (sprinkling in some karaoke and Bernie’s) toward AO stopped half way for some fist bump merkins. 

Freestyle mosey stopping again for some stinky Freddie Mercurys.  

Continue the mosey then Butter Knife called jailbreak back to the shovel flag. 

Mary

Just enough time for some LBC’s and pickle pounders

COUNT-OFF & NAME-O-RAMA

14 HIM’s

COT/BOM

Q1.1 talks about the commitment to accelerate your Fitness, Fellowship, and Faith.

Every day we face countless decisions that will either take use down the right path or lead us another way.  We are either accelerating or we are decelerating when making these decisions there is no neutral. The accelerating decisions do not get any easier to make they just become engrained within us. (i.e. getting up and out to an F3 workout)

A HIM needs to develop guardrails in his life to allow for continued acceleration. Guardrails are the routines in our life that allow us to take more action with less thought. We need to develop these positive habits in our life that eventually will automatically happen without any thought. 

The faster the HIM wants to accelerate the stronger these guardrails have to be. The stronger the guardrails are the more momentum we gain in our Fitness, Fellowship and Faith. 

What positive habits/routines do you already possess and what are 2-3 positive habits/routines you can begin to form to re-enforce your guardrails to allow you to accelerate faster as a HIM?

Proverbs 25:28 “Like a city whose walls are broken through is a man who lacks self-control.”

MOLESKIN:

 

ANNOUNCEMENTS:

 

Sprints, Merkins, and Squats

THE SCENE: Crisp and Cool
F3 WELCOME & DISCLAIMER
Fitness, Fellowship, and Faith not Fitness, Faith, and Fellowship
WARM-O-RAMA:
10 Burpees for my mistake…
Side straddle hop in cadence 20
10 merkins In cadence
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Moroccan nightclub 20
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence

THA-THANG:

  • Sprint 10 merkins
    Sprint 10 squats
    Rinse & repeat
    Walking lunges to the starting point
    Plank Jacks
  • Sprint 10 merkins
    Sprint 10 squats
    Rinse & repeat
    Walking lunges with rotation to the starting point
    Flutter kicks in cadence
  • Mosey the parking lot

  • Sprint 10 merkins
    Sprint 10 squats
    Rinse & repeat
    Walking lunges with rotation to the starting point
    Freddy Mercuries kicks in cadence
  • Mosey Parking lot
  • 20 Curls w/ CMU while partner holds plank x 2
  • 20 Tris w/ CMU while partner holds plank x 2
  • Bear crawl
  • SSH
  • Shoulder Taps

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
12 HIMS
CIRCLE OF TRUST/BOM:
1 Thessalonians 5:16-18
Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.
MOLESKIN:
Thanksgiving is coming up soon. What are you grateful for? I encourage you to practice an attitude of gratitude. Count your blessings, not your short comings. This will help you realize how truly blessed you are.
Thank you for putting in the work and continuing to challenge me and each other!
ANNOUNCEMENTS:
BRING YOUR COATS TO THE AO!! ANY AND ALL COATS.

IPC Memories

THE SCENE: JUCO, low 40s and foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Reach

Cherry pickers IC 5

Harry rockets IC 10

Squat jacks IC 15

THA-THANG:

1st:

Mosey to Jucant

Alternate 10x merkins and 3 burpees  at each pole on the way up and alternate 15 squats and monkey humpers on the way down

Throw in some flutter kicks and planks at the top as we wait for the six.  Freddie mercury and pickle pointers to round it off at the bottom.

2nd:

With CMUs:

Dora style Murder Bunnies 1 min on/off

Other partner does rifle carry

Alpo lifts x 30

Heel taps over CMUs x50

3rd:

Jump squats with hold at the bottom counting down from 6

MARY:

Side abs IC x 10

Hello dolly IC x 20

Pickle pounders IC x6

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:

Selfishness

It’s easy to go through your day to day activities and only think about the things you need to do or that make you happy.  When was the last time you offered to help someone or made some sort of random act that benefitted only someone else?

One of the foundational aspects of being a man is demonstrating unselfish activities for others or within your family to your wife and kids.

We’ve all probably heard the verses (Luke chapter 10 for example) about loving your neighbor as yourself, but do you ever act on that?

Don’t forget to help others or do something that may seem small that might specifically set someone’s day off on a positive trajectory

Not only are you helping others by the actions that you’ll take, but as an example…you may change the way they start the day by having a simple cup of coffee ready for them when they wake up…but you’re also setting an example for you kids or someone else that may watch you go about of other way to be unselfish.

I challenge everyone to think of something…maybe we should start small and say pick out one thing that is selfish that you do and work on that. Focus on changing that in the next….week,month,year depending on how big of an aspect you decide on

 

Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves.

MOLESKIN:
ANNOUNCEMENTS:
Coat donation.  Bring any mens, women’s, and kids jacket to the AO for collection.  These will be donated to the less fortunate and homeless organizations.  The winning AO will get to pick the community service project.

Wednesday 11/18 at 5:30 we need about 5 volunteers.  Contact Judge Judy for more info.