Pool Boy – Page 29 – F3 Knoxville

Uncle Booster’s 12 Days of Christmas

December 11, 2020 Booster

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

December 5, 2020 Judge Judy

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

November 30, 2020 Spotter

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

¹³As for you, brothers, do not grow weary in doing good. ¹⁴If 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. ¹⁵Do 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.

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

November 27, 2020 Pool Boy

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!

November 23, 2020 Hound Dog

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 2^nd 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.”