Pool Boy – Page 26 – F3 Knoxville

Soldiering through the Project Deck of Pain

February 2, 2021 Pool Boy

THE SCENE: 29°F and 0% chance of water – 100% chance of PAIN!
F3 WELCOME & DISCLAIMER– Administered + Cell Phone + COVID
WARM-O-RAMA:
10 x Moroccan Night Club IC
10 x Tennessee Rocking Chair IC (increasing speed ~rep 7)
5 x Tempo Merkin IC
4 x Rainbow Drop OYO
10 x Tempo Squat IC

THA-THANG:
This workout has been months in the making! It takes its inspiration from the Deck of Pain at JUCO as administered by Trolley (many times over) – Deck of Pain /-/ Deck of Pain II /-/ Deck of Pain III /-/ Jailbreak Tour

Also checkout the “official” F3 Workout Deck (it has something like SSH‘s in it… smh but I digress)

Q asked for 4 volunteers – 1 for each suit in a standard deck of cards that I passed out baggies with the exercise cards written on them. Today we have a caveat: I want to cover all exercises today so that the next time around all of the Project PAX know what is what (and hopefully we can have more than 1 PAX per suit of cards).

I’m going to paste in the table I used to make the workout and subsequently write on the cards because trying to remember the order of 52 cards, even in groups of 13, while leading the workout and working out… not happening. Unlike this guy.

Jokers were also administered at key points because you NEVER KNOW when you’re going to get a surprise.

Big Joker: 20 burpees

Actual results of the Q today:

We got through 85% of things but left the Little Joker (the one with lots of text on it) is Dealer’s Choice at the #shovel-flag. Every PAX must name a Mary exercise. There are still some Spades to be done (in BOLD in the table below) but we got most things done.

After each suit was completed, the PAX with the baggie of cards for that suit read the following (that goes along with the BOM):

1. Compassionate (Hearts)- the best soldiers only use deadly force when they are absolutely required to. They find no joy or satisfaction in destroying carnage. They seek to defend what is worth defending. His compassion drives him.

2. Courageous (Diamonds) – Someone courageous says “Please don’t force me to show it.” It readily admits to having a warring attitude when I need to. When a battle is to be fought, I will be in the front line fighting it. I will not back down because I believe Psalm 20:7 which says “Some trust in chariots and some in horses, but we trust in the name of the Lord our God.”

3. Competent (Clubs)- Without competence, courage becomes folly. The Christian soldier as he engages in war, has to be armed, prepared, and wise. He understands who the Enemy is, what the Enemy is. He does not walk in the flesh morally but physically. Thus, he wages war not in the flesh though he has flesh.

4. Calculating (Spades)- a soldier plans for war. He thinks about what needs to happen where and wisely strikes. He fights spiritual wars. He reasons the truth from Scripture. He brings the Word of God and lets it bear its truth. And, when those who have been warned, just like the apostle Paul he is ready to strike and purge out the false teachers.

Location	Suit	Card	Description	Card Amt	Modified Amt
Shovel Flag	Spades	2	1 lap entire shovel flag parking lot	1	1
Shovel Flag	Spades	3	Dips on the curb	15	5
Shovel Flag	Spades	4	Bear crawl in parking lot	Q’s distance	Q’s distance
Shovel Flag	Spades	5	Moroccan night club (if Erector is present he must lead it IC)	15	15
Shovel Flag	Spades	6	Tempo squats	10	10
Shovel Flag	Spades	7	4x4s	10	5
Shovel Flag	Spades	8	Jumping Spider	10	5
Shovel Flag	Spades	9	Heels to Heaven IC	20	10
Shovel Flag	Spades	10	Werkin	15	5
Shovel Flag	Spades	J	Stationary Lunges	10 ea leg	5 each leg
Shovel Flag	Spades	Q	Al Gore	30 sec hold x 2	30 sec hold x 1
Shovel Flag	Spades	K	Rotational Merkin	10	5
Shovel Flag	Spades	A	Single Leg Calf Raise	15 ea leg	7 ea leg
Pool Wall	Clubs	2	Walls of Jericho	See decsription	5 each exercise
Pool Wall	Clubs	3	Dips on bars	15	5
Pool Wall	Clubs	4	Crawl Bear up steps	1	1
Pool Wall	Clubs	5	Pull-ups at the Playground	10	5
Pool Wall	Clubs	6	Squats	20	10
Pool Wall	Clubs	7	Burpees	10	5
Pool Wall	Clubs	8	Clap Merkins	10	5
Pool Wall	Clubs	9	Gas Pump IC	15	5
Pool Wall	Clubs	10	Merkins IC	20	10
Pool Wall	Clubs	J	Lunges (each leg = 1)	20	10
Pool Wall	Clubs	Q	Michael Phelps	10	30 sec rest
Pool Wall	Clubs	K	Pickle Pounders IC	20	10
Pool Wall	Clubs	A	Incline Calf Raises on top of the Wall	20	10
Amphitheatre	Diamonds	2	Run a lap around the theatre	1	1
Amphitheatre	Diamonds	3	Dips on the theater wall	15	5
Amphitheatre	Diamonds	4	Crab walk across diameter of theater	1	1
Amphitheatre	Diamonds	5	Seal Clap Squats IC	20	10
Amphitheatre	Diamonds	6	Box Jumps on low theatre wall	15	5
Amphitheatre	Diamonds	7	Flying Squirrel	10	5
Amphitheatre	Diamonds	8	Shoulder Taps IC	20	10
Amphitheatre	Diamonds	9	Dolly IC	20	10
Amphitheatre	Diamonds	10	Diamond Merkins	10	5
Amphitheatre	Diamonds	J	Iron Mike / Bonnie Blair (ea leg)	7	5
Amphitheatre	Diamonds	Q	Reach for the Sky / Let it Hang	30 sec each	30 sec total
Amphitheatre	Diamonds	K	Pickle Pointer IC	20	10
Amphitheatre	Diamonds	A	Decline calf raises on the curb/edge	25	10
Friendship Bell	Hearts	2	Run to across bridge and back to bell	1	1
Friendship Bell	Hearts	3	Dips with feet on wall/bench	15	5
Friendship Bell	Hearts	4	Reverse Crab around bell	1	1
Friendship Bell	Hearts	5	Raise the roof (air press)	20	10
Friendship Bell	Hearts	6	Squat Jump	10	5
Friendship Bell	Hearts	7	Burpee with Jump Tuck	10	5
Friendship Bell	Hearts	8	Irkin/Derkin alt (each)	10	5
Friendship Bell	Hearts	9	Leg Lifts	20	10
Friendship Bell	Hearts	10	World’s Greatest Merkin	7	5
Friendship Bell	Hearts	J	Reverse Lunge (each leg)	10	5
Friendship Bell	Hearts	Q	Plank	30 sec x 2	30 sec x 1
Friendship Bell	Hearts	K	Rainbow Drop (single count)	15	5
Friendship Bell	Hearts	A	Alternating Leg single leg calf raises (single count)	40	20

MARY:
We did a lot of stuff, but no MARY today.
COUNT-OFF & NAME-O-RAMA
9 Soldiers strong!
CIRCLE OF TRUST/BOM:
The notes and Word I shared comes from two John MacArthur sermons on 2 Corinthians 10:1-6: Winning the Spiritual War Part 1 // Winning the Spiritual War Part 2

We are soldiers in a war whether we know it or not. To wage war, we need to regularly evaluate where we are and prepare for war. Later this morning I have my yearly CPE (that’s Complete Physical Examination) scheduled. To do the blood work they required, I had to fast. Fasting can take many forms, and we’e been “deprived” of a lot this past year due to many circumstances beyond our control. There will continue to be many things that are beyond our control (like the “lot” that is cast when a card from the Deck of Pain is pulled, but we can control our reaction (this has been talked about many times before) as well as we can control how we prepare for situations going forward.

This is where being a soldier comes into play: Life is not a happenstance set of events – we can and should take stock in order to prepare for the battle – and yes, we are at war. Paul tell us this how we are to wage war in 2 Corinthians 10:1-6:

1 I, Paul, myself entreat you, by the meekness and gentleness of Christ—I who am humble when face to face with you, but bold toward you when I am away!— 2 I beg of you that when I am present I may not have to show boldness with such confidence as I count on showing against some who suspect us of walking according to the flesh. 3 For though we walk in the flesh, we are not waging war according to the flesh. 4 For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds. 5 We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ, 6 being ready to punish every disobedience, when your obedience is complete.

Reflect on the 4 aforementioned qualities and see that you are applying them to your life:

1. Compassionate (Hearts)- are you loving those around you, truly caring for their well-being and putting yourself after them? This starts with your immediate family.

2. Courageous (Diamonds) – Are you willing to take a stand when necessary? Do you even know what you’re going to stand for?

3. Competent (Clubs)- Leroy Jenkins is a classic example of courageous but not competent. Are you wisely taking risks, or stumbling into folly?

4. Calculating (Spades)- Last but not least, when push comes to shove, are you ready to take action in specific ways? We don’t just throw away the whole thing, but having a plan that takes out the enemy without civilian casualties (if at all possible) is paramount.

MOLESKIN:
Prayed for Doodle Dandy’s wife and another wife who live in the neighborhood where I live – both were in a car wreck and in the hospital over the weekend with broken ribs, possible spinal cord injuries, and at least one had a collapsed lung. Also prayed for Trolley’s M having a hysterectomy next Tuesday.

It was VERY slippery today. But Soldiers who walk together, even physically distanced, can look out for each other. Nobody fell and we all got stronger!

Also S/O to Kick-flip, Snaggletooth, Mathlete for looking for and to Biohack for finding my keys that dropped out of my pocket by, of course, the Pool wall.
ANNOUNCEMENTS:
Step up and Q!

Snow Day

February 1, 2021 Butter Knife

THE SCENE: 35 degrees and snowy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
13 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Touchdowns
Moroccan nightclub 20
Side straddle hop in cadence

THA-THANG:
Mosey to Hard Knox parking lot for 24 flutter kicks in cadence. Mailbox requested 100.
Mosey to the entrance for 20 Merkins
Indian Run to the campus entrance for plank jacks.

Mosey to the parking lot by the duck pond for some speed/agility cone drills.

26 flutter kicks in cadence.

11’s w/ squats and burpees
Do 1 squat, Walking lunges forward 1 space, do 10 burpees, Bernie back two spaces. Rinse and repeat adding to the squat count and reducing the burpee count until we’re at 10 squats and 1 burpee.

Back to the cones for speed/agility drills.
30 flutter kicks in cadence.

Mosey back to the flag with 2 lines. The leader of each line dropping off for two burpees. Until the Jailbreak.

MARY:
Suicides
20 flutter kicks in cadence. We got our 100 in.

COUNT-OFF & NAME-O-RAMA
1 FNG Gary Bogus
Age: 40
F3 Name: Manhole
gbogus18@gmail.com
865-384-0443

CIRCLE OF TRUST/BOM:
Thank you for putting in the work and continuing to challenge me. Don’t be afraid to ask for God’s favor in all that you do. Ask and you shall receive!

https://www.bible.com/111/pro.16.3.niv

Proverbs 16:3
Commit to the Lord whatever you do, and He will establish your plans.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Make sure to fill the Q calendar.

Tree Biscuit – Shamrock 2021

January 29, 2021 Trolley

Welcome: Below freezing and they knew what was coming – but 14 came out anyway.
Warmup: 1 SSH
Workout: The Tree Biscuit
- As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total, do A single burpee, repeat.
- Rules:
  - A tree only gets tagged once
  - Scaling/Modification: Skip a burpee if you need to but stay with the pack always.
  - Taggers: Be sure to take turns tagging/slapping a tree
  - In Cadence: The group also calls out the running total, not just the tagger. The tagger calls it out first though. the louder the better.
  - What’s a Tree: Don’t waste time & energy on shrubs – skip the shrubs – tag the trees
  - No Poison Ivy: Pass trees that are surrounded by shrubs, ivy, waist high grass.
  - Terrain: Be careful when running not to twist and ankle – trees have lots of bumpy roots around them. And don’t hit your face on a rock or root when doing a burpee in the dirt.
  - Milestones: At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee. Celebrating these milestones adds to the encouragement factor.
- We shattered the 216 record by doing 258 Burpees.
- Previous Tree Biscuits:
Wrap – up:
- Salvation – Justification – Sanctification – All heady words. I’m hoping to encourage Harmony with the Holy Spirit, as my brother in Christ, Alistair Begg does here: https://www.truthforlife.org/resources/sermon/sanctification/ . Scripture is clear that God designed you in the womb, he numbers your days. He is the Alpha and the Omega. He knows all and is in all. Know that although you may have bowed the knee to Christ and your destiny is secured – there is still a process going on. God is not finished with you. He wants a relationship with you. He will not force himself on you. God waited 80 years to get started with Moses. He will patiently wait for you to come to Him with eagerness. If you are not listening to God and want to – pray about it. God runs back to any prodigal son with open loving arms. No matter where you are at – you can still work with God. He knows you inside and out – don’t try to hide anything from him. Draw close, listen, walk with him. If you need a very slow still pace – He will understand. If you want to ramp things up – he will challenge you appropriately – he will not bury you with Mt Everest if you can only handle the foothills. Trust him.

Lean into the Hill

January 25, 2021 Pool Boy

THE SCENE: Mid 40’s and rainy. PERFECT opportunity to embrace the day.
F3 WELCOME & DISCLAIMER – Administered + COVID + Cell Phone
WARM-O-RAMA:
Moroccan Night Club x 10 IC
Pickle Pounder x 10 IC
Lunges x 5 ea OYO
Tennessee Rocking Chair x 10 IC

Mosey to Canopy (brief respite to finish the warmup and demonstrate)
Monkey Humper x 10 ea
Prayer Squat (aka Air Squat while hands are in a prayer) x 10 ea
Monkey Humping Goblet Squat x 5 ea

THA-THANG:
Mosey to CMU pickup then to Freshman Hill

Freshman Hill
	3 rounds, 5 reps each
	Ex x 5 ea	Top x 1 ea	Core
Rd 1	Monkey Humper	Merkin	Flutter
Rd 2	Goblet Squat	Overhead Clap	Rosalita
Rd 3	Monkey Humping Goblet Squat	Burpee	XY (Flutter + Rosalita

Put up CMU & rest. Shortcut mosey to Sophomore Hill

Sophomore Hill – abs for the 6, 10 reps with the 6, 2 rounds
Corner 1	Corner 2	Corner 3	Corner 4
Gas Pump	BBS	Heels to Heaven	LBC
Bernie up	Mosey	Sprint	Mosey

Walk to stop sign, long run to Mt. JUCOnte. Cross Hardin Valley Road:

Start at first tree/light pole
Do 10 Pickle Pounders
Lunge to next tree/light pole
Do 10 Pickle Pointers.
Repeat. Original plan was to do this for 5 mins (2.5 up, 2.5 down) but we only had time for ~4 minutes up to make it toward our final destination.

Mosey to Mt. JUCOmanjaro. A few took a shortcut mosey (S/O to Erector and Spotter for the long way around).

Final hill: Go up JUCOmanjaro as far as you can get in ~5 minutes.

MARY:
No Mary today.
COUNT-OFF & NAME-O-RAMA
5 PAX leaned into the chair! (and Bernie even decided to join us post-workout!)

CIRCLE OF TRUST/BOM:
This is a bit of a continuation from Project: Friendship point #3 – know the Hill you’re willing to die on. Full disclosure – I got this from one of the pastors at my church and a fellow F3 PAX- Osteen!

The article I got for today’s themed Q (Freshman Hill, Sophomore Hill, Mt. JUCOnte, & Mt. JUCOmanjaro) came after I had an injury I’m still nursing where I can’t do merkins with proper form. Booster called out my Pickle Toe last Monday after I “smart sacked“. While I think my injury is legitimate, far Far FAR too often we let minor things in our lives get the best of us because we say/do a Knox Roll. Instead, as the article Osteen posted is titled, we need to “Lean Into The Hill“. What does that look like. From the article there are 4 points (rooted in Scripture):

1. Face our own hills each day (1 Corinthians 9:27) – We each face our own hills each day. It might begin with getting out of bed. It might be initiating a conversation we expect to be difficult. Or starting into work or schoolwork or yard work. We all encounter hills; some more, some less. And when we do, it takes more effort to keep putting one foot in front of the other. Again and again, we face challenges big and small. And when we do, what is our default? Will we keep stepping? Slow down? Stop all together? Or lean in?!

2. Develop the instinct (Romans 12:1-2) – Deep down we want to be distracted. Humans have craved and
found distractions for centuries; the digital avenues for it have simply made distraction even easier.

3. Look Through the Hill (2 Corinthians 4:16-18) – Just a few more minutes, and the hill will be behind me,
and I will be happier for having leaned in rather than having given in.

4. Jesus Leaned In (Heb 12:1-2) – Jesus “set his face to go to Jerusalem” (Luke 9:51). Why? “For it cannot
be that a prophet should perish away from Jerusalem” (Luke 13:33). This was emphatically not the easiest
path but the hardest. The greatest of hills. He would perish, he said, & in the worst possible way: on a cross.

MOLESKIN:
Prayed for Amish‘s family (his grandfather passed away Thursday). Prayed for Wanderer’s brother-in-law (recovering from COVID)
ANNOUNCEMENTS:
CSAUP this Saturday January 30th at The Asylum… in case you haven’t seen the 300 reminders on Slack for it this past 6 weeks!

Anchors Aweigh My Boys!

January 22, 2021 Commission

THE SCENE: Haze gray with heavy fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 5 cherry pickers, 10 tempo merkins, 10 tempo squats, 30 sec dying cockroach
THA-THANG:
Mosey from the AO to the coupon pile

All reps using coupons
20 Upright rows

20 Straight leg dead lift

20 Squats

20 Curls

20 Steering Wheels
2nd Round with 19 reps
11’s on the stairs to the athletic center carrying the coupon up and down
- Pushpress down, tricep extension up
All reps using coupons20 Step over merkins
20 American Hammer release

20 trap raises

20 Raisers

20 sec hold
Mosey back to the AO with a jailbreak
With arms extended (no breaks), we did 5 minutes of Gorillas (one arm touches the chest while the other is extended), little bird (9 inch up and down movement with arms extended to the sides), big bird (2 feet up and down movement with arms extended to the sides), wax on (small circles inward with arms extended to the front), wax off (small circles outward with arms extended to the front), overhead claps, seal claps, and a hold with arms extended in the front.

COUNT-OFF & NAME-O-RAMA
16 HIMs
CIRCLE OF TRUST/BOM:
So I spent 4 years, 1 month, 21 days in the United States Navy. I was the 1st LT, in charge of small boat ops, helicopter takeoffs and landings, RAS, topside preservation, docking/setting sail and anchoring at sea.

An Arleigh Burke Destroyer is 509 ½ feet long and it has two anchors, a 9,000lbs (12 shots) centerline anchor and a 4,000 lbs. (8 shots) port side anchor. A shot of chain equals 15 fathoms, or 90 feet. The chain is color coded so you have an idea of how much chain has come released or brought up. One of my department’s responsibilities was to keep the chain painted black with a section of white links to mark 1 shot or 90 ft. If you do things right, you shouldn’t ever have to repaint the last two shots of chain which come from the shipyard painted yellow, then red. The saying goes, if you see yellow, start running…if you see red, you’re dead. The chain isn’t attached to the ship because it would rip a huge hole in the ship if the anchor were in a freefall. So when that red shot of chain comes up, it is like a firefighter’s hose or piece of spaghetti snaking all over the deck destroying whatever it touches.

Dropping anchor is a violent scene…you can’t see that 9,000lbs anchor because it sits over the side but as it goes barreling toward the sea floor, it starts pulling all that chain out of the locker up on to the deck, down through the hole and into the water…rust and paint chips are flying everywhere. Initially, you pay out 3 times the depth of the water in anchor chain. The ship will then start back down to set the anchor into the sea bottom and keep the chain from piling up and kinking .

What most people don’t know is that with big ships, it isn’t the anchor hooking into the ground that keeps you from drifting, it is the weight of the chain. Not only must it be strong and not break, but it has to be heavy, it has to have substance to it in order to keep the ship from drifting.

Every 15 minutes, a quartermaster will triangulate the ship’s position based on three landmarks. The shape has a radius that it can swing in based on the amount of chain paid out already. If the ship is outside of the swing circle, you know that you are drifting and in danger of running aground on the land or rocks and eventually shipwrecking.

We spent our morning getting heavy, working and building those big muscles. I hope it makes you tired throughout the day and sore tomorrow so that it reminds of the need to be heavy. You men are part of my anchor chain and I offer myself to be part of your’s. I rely on you to keep me from drifting because you are men of substance.

As far as my three landmarks, I’ve got the Father, the Son and the Holy Spirit to tell me if I get outside of the swing circle, to tell me if I am drifting. I may not read my Bible every 15 minutes, but I do read it every day to keep from running aground, to keep from shipwrecking.

Hebrews 6:16-19

16 For people swear an oath by one greater than themselves, and with them an oath serving as confirmation is an end of every dispute. 17]In the same way God, desiring even more to demonstrate to the heirs of the promise the fact that His purpose is unchangeable, confirmed it with an oath, 18 so that by two unchangeable things in which it is impossible for God to lie, we who have taken refuge would have strong encouragement to hold firmly to the hope set before us. 19 This hope we have as an anchor of the soul, a hope both sure and reliable and one which enters within the veil, 20 where Jesus has entered as a forerunner for us, having become a high priest forever according to the order of Melchizedek.