F3 Knoxville

Tag: Pool Boy

Step Up – Fulfill Your Responsibilities!

THE SCENE: Dry but about to produce some sweat.
F3 WELCOME & DISCLAIMER + COVID distancing: Administered + Cell Phone
WARM-O-RAMA:
IC 10 x Moroccan Night Club (Erector almost missed this one but quickly rose to his feet!)
IC 10 x Oompa Loompa IC (everyone in the warmup circle squat alternating with the person next to you)
IC 7 x Overhead Clap
IC 10 x Raise the roof (calf raise + air press)
OYO 10 x El Capitan
IC 7 x “Power T” Merkins (S/O to Mailbox for this one – it’s a hand release merkin but arms go straight out to each side)
OYO 5 x “Projectee” (burpee + donkey kick after the push-up part – it didn’t flow like I wanted but it was hard haha)

THA-THANG:Picture of the Workout path from 1 (Warmup) to 7, stop at 3 on the way back and finish at 1:
Mosey to 2: 7 runs total to the first light pole:
1 warmup
5@100% sprints
1 cool down

Mosey to 3 aka the International Friendship Bell
Do 10 each exercise for the duration of the “Friends” theme song (full length)

Freddy Mercury
Rocky Balboa (high steps)
Incline Merkins
El Capitan
Newton’s Cradle
Derkins
Step Ups

Mosey to 4 Descending Route 66:
11, 10,9,8,7,6,5,4,3,2,1 burpees – 1 set per parking space + 1 Projectee (burpee + donkey kick) per set
Q-called this one with most PAX starting at 5 or 4.

Mosey to 5 Will the Circle Be Unbroken:
During the song:
Verse – Newton’s Cradle
Chorus – Lunge in alternating circular directions starting clockwise
Instrumental Break / Bridge – Q called several PAX to name a core exercise that we did until the next verse / chorus

Run to 6: Wagon Wheel as necessary while pushing the pace from mosey to faster
At 6 we did 10 of each of the following (out and back like a “wagon wheel):
Diamon Merkin (I think we did these – a car came and we had to break for that but then they turned away)
Crab walk
Lunge

Mosey to 7 for Mucho leg-o (okay so no song “directly” goes with this one but Bailamos was the best I could find)
1) Narrow squat (feet together),
2) regular-stance squat,
3) wide squat,
4) Bonnie Blair (jumping lunge) with left foot forward,
5) Bonnie Blair with right foot forward (then back to narrow stance).
Repeato until you look like a baby giraffe stumbling across the Savannah.
Q called it after ~10 sets so 40 squats but doing them slowly, 1 at a time was a new DOMS experience for sure!

Mosey back to 3 with a Wagon Wheel along the way that included an unexpected detour through the grass.
At 3 do 10 Step-Ups OYO (that’s all the time we had left!)

MARY:
No time for that.
COUNT-OFF & NAME-O-RAMA
11 PAX Stepped It Up Today to be HIMs! (picture in link)

CIRCLE OF TRUST/BOM:
Initial Question: What are you responsible for? F3 (Q, follow, invest), wife/gf (if you have one), children, friends, family, church… Think about it- are you passive or active? Are you idle or do you take initiative?
2 Thessalonians 3:10-15
10 For even when we were with you, we would give you this command: If anyone is not willing to work, let
him not eat. 11 For we hear that some among you walk in idleness, not busy at work, but busybodies. 12
Now such persons we command and encourage in the Lord Jesus Christ to do their work quietly and to
earn their own living. 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.

3 Questions we can ask from this passage
1. What are you being idle about?
For me? Very clearly: My PE Exam study. I’m getting my application in this week and will follow my study schedule that I’m going to make.
2. Who do you need to warn as a brother with regard to idleness, passivity?
You reading this is me warning you if you’re being idle. Of course I’m aware of people I need to warn (and am praying about when to say this warning to them), but we are called to go directly to our brother and not gossip (Matthew 18) so I’ll leave you with that thought to consider yourself. Also, I’d love to talk to any of you who wrestle with this (because it’s common to us all)
3. Last, how can you rely more on God to work in you and in others?
If we try to be busy working on our own but not relying on God, we can despair if we “fail” or become prideful if we “succeed.” Philippians 4:6-7 has served me well in many hard times – in the moment, take a moment and pray and rely on God’s strength as you act yourself and as you warn others who are busybodies but not busy working.

MOLESKIN:
Praise and continued prayer for Slappy’s father-in-law as the doctors/tests have found they’re unsure what to make of his health situation as they can’t find anything wrong with him in all the testing and markers.
Prayer for Erector’s pastor who was diagnosed with Stage IV cancer just this past week

Somewhere along the way I lost a glove. I took it off to use my phone to play the mp3s of all of the songs and then I forgot to put it back on. Always wear gloves! I had such a fun time Q’ing. But I’m still learning- and boy do I have a long way to go!

ANNOUNCEMENTS:
Announcements: Iron PAX Challenge coming up in September Friday’s at JUCO & Shamrock

Boulder Shoulders, Terrific Triceps & Colossal Calves

THE SCENE:  70 and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Tempo Squats (IC) 4 CT X 10
  • Tempo Merkins X 10
  • Side Straddle Hops (IC) X 20
  • Twinkle Toes (IC) X 20
  • Mosey to the Junkyard

THA-THANG:

Halfway to the Junkyard 

  • 10 Carolina DriDocks
  • 10 Diamond Merkins
  • AMRAP curb calf raises

Junkyard – Behind Maintenance Building – Coupon Pile – Mosey to next parking lot – switch exercises every parking stripe

  • COLT 45s (15/15/15 CMU curls)
  • 10 CMU Overhead Press move to next parking stripe (70 total)
  • 10 CMU Tricep Extension move to next parking stripe (70 total)
  • On the way back,
  • 5 CMU thrusters and move to next parking stripe (35 total)
  • 15 CMU calf raises and move to the next parking stripe (105 total)
  • COLT 45s –
  • Mosey to Maple Street Bakery

Maple Street Parking Lot – Two groups

1st Group -grab 2 smaller coupons

  • 10 coupon Overhead Press
  • 10 coupon front raises
  • 10 coupon back raises
  • 10 coupon side raises
  • 10 coupon tricep extension
  • Rinse & repeat for 6 minutes
  • Switch w/ other group

2nd Group

  • 10 dips
  • 10 Carolina Dri-Docks
  • 10 diamond Merkins
  • 20 curb calf raises
  • Rinse & Repeat for 6 minutes
  • Switch w/ other group
  • Mosey to AO

MARY:

  • Imperial Walkers (IC X 20)
  • AMRAP Big Boy Situps

COUNT-OFF & NAME-O-RAMA

FNG – welcome Wheelchair

5K, Doodle Dandy, Guardrail, Gump, Hounddog, Kickflip, Poolboy, Ralph, Spotter, Sunrise, Survivor, Wanderer & Booster

CIRCLE OF TRUST/BOM:

I love reading positive stories and quotes.  I believe the glass is half full, not half empty.  Every day, I try to read quotes from Jon Gordon and Bob Goff and would encourage you to do the same.  Here are some of my favorites…

Jon Gordon

Today Feed the Positive and Weed the Negative. Your mind is like a Garden and the key is to create a fertile environment for great things to grow and happen. The more you feed yourself with the positive the more you can feed others. If you don’t have it, you can’t share it. Jon Gordon

I believe what I believe. It may be different than your beliefs but I can still have love for you and whether you have love for me is your choice. I don’t mind if you disagree. You may see the world differently than I do. We can agree to disagree and still be friends.

Today and every day:
-Your purpose is greater than your challenges.
-Your positivity is greater than negativity.
-Your vision is greater than your circumstance.
-Your love is greater than fear.

Bob Goff

Love difficult people…You’re one of them.

Each of us gets to decide with every opportunity whether to lean in or step back – to say yes, ignore it, or tell God why He has the wrong person.

Eyes on the horizon,
feet where you are,
navigating what’s in between
with courage, hope, authenticity and Jesus.

If you constantly strive for perfection, you will live in a continual state of frustration. Don’t try to be perfect. Try to be better.

Choosing to be positive and having a grateful attitude is going to determine how you’re going to live your life.

One day you will wake up, and there won’t be any more time to do the things you’ve always wanted to. Do it now.

ANNOUNCEMENTS:
Sign Up To Q/VQ

What Judge Said

THE SCENE:  73 and clear.  Perfect.
F3 WELCOME & DISCLAIMER:  Administered.

WARM-O-RAMA: 

  • Reach for the sky!
  • Let it hang!
  • LBAC F/B – IC x 8
  • Hillbillies – IC x 8
  • Abe Vigoda – IC x 8
  • Tempo squats – IC x 8
  • Knee Slap Merkins – IC x 10
  • Pickle Pounders – IC x 20
  • X and O
  • LBCs – IC x 20
  • Sleeping Hillbilly L/R – IC x 10
  • Hello Dolly – IC x 20
  • Projectivator from 15

THA THANG:

Mosey to the curb for

Jelly Legs:
Hold Al Gore 30 sec, 30 Squats, Run, Repeat.
Hold Al Gore 20 sec, 20 Squats, Run, Repeat.

and

Jelly Arms:
Hold Merkin at 6inches 30sec, 30 Merkins, Run, Repeat.
Hold Merkin at 6inches 20 sec, 20 Merkins, Run, Repeat.

then

Totem Pole:
Perform exercises in descending order at indicated numbered reps (12-1), Run. Upon return do the same but eliminate the top exercise on the list.

 

MARY:

Sprints:  1st place leads ab exercise after each sprint.  In subsequent rounds, 1st place finishers do three burpees before running.

Finish with a nice long set of pickle pounders.

 

COUNT-OFF & NAME-O-RAMA

19 HIMs and 4 2.0s

 

CIRCLE OF TRUST/BOM:

Today’s workout was a repeat of one that Judge Judy led last year on August 11.  He was signed up to lead today – most of you know that Judge planned to hand the flag off this morning to Spotter.  But he had to back out due to illness.  So, I picked up his Q – and, because Judge Judy is not here, I chose to do something that he would never tolerate if he were…I boasted on Todd Celeste, aka Judge Judy.

Todd started posting at F3 almost two years ago.  Within about a month he was leading Qs.  I was here in August of last year when Booster handed the flag to him.  To a man, everyone standing here thought or said, “oh yeah, he’s going to be good”.  Over the past year, he has challenged all of us physically, relationally, and spiritually.  He inspires the exhausted to push farther and harder than they thought they could.  He provokes the unwilling to jump in and lead a Q.  He prompts us to lead, and serve, and give to the community.  He encourages us to reject indifference and lean into our roles as a friend, father, and husband.  That dude has led this group very well.

One thing that I appreciate about Judge is how he shares during the Word.  He is open with his heart and his weaknesses, so that we might prevail where he struggles.  He speaks God’s Word over us and brings it alive with applications which are relevant to all of us.

Hebrews 13:7 “Remember your leaders who have spoken God’s word to you. Think about the impact of their lives and imitate their faith.”

I read seven things that I’ve heard Judge say while standing right here on this parking lot.  Remember…think about their impact…and imitate the faith that you’ve seen lived out right here;

  1. “Blessed are the Peacemakers for they shall be called children of God.”  Are you a Peacemaker? Or do you help stir dissent as I often find myself doing… Stirring dissent, whether it is engaging in gossip or complaining about someone, ruins your witness for Christ.”
  2. “Don’t give in to fear.  Be a slave to Grace instead, maintaining an eternal perspective on daily fears. Place everything with Christ and the hope we have in Him.”
  3. “Take the highroad when you receive harsh criticism undeservedly.  Follow what God says about these situations: rich in kindness, slow to anger. Then let Him work through you.”
  4. “What kind of leader are you? Do you go home after a long day and expect to be served? Or are you serving?”
  5. “Leadership sometimes can be a simple act – you don’t need words.”
  6. “The life not wasted is one focused on lovingly serving others in a way that magnifies God’s glory.  Let that be our daily, even hourly, focus.”
  7. “…consider your words wisely, use them to build others up”

That’s solid gold!  I am thankful for the man that Todd is and the leader that he has been for this group.

 

I closed with a thought about leadership that I think reflects Judge’s style.  As you lead in your own circumstances (as a father, husband, boss, mentor…) consider this; a leader leads, he doesn’t just point the way.  Actions speak louder than words.  If you want those in your sphere of influence to remember, think about your impact, and imitate you – do, don’t just say, and work to be worthy of imitation. 

Hebrews 13:7 “Remember your leaders who have spoken God’s word to you. Think about the impact of their lives and imitate their faith.”

MOLESKIN:

Prayers for MC Hammer and Sty’s friend, Jeff.

Spotter will get the flag and be our AOQ soon – that dude is going to be good!

Another Miracle Lord

THE SCENE: 70degF, light pollution from parking lot prevented view of meteor showers
F3 WELCOME & DISCLAIMER: complete

WARM-O-RAMA:
Static stretching, plank with hip and groin dynamic stretching, lunge and twists, elbow to instep, toy soldier
THA-THANG:
Speed training:

2x100yd striders

Dice game – plyometrics

Pro agility shuttle

MARY:
American Hammers 15x

LBC 15x

Lower back stretching and hypers

COUNT-OFF & NAME-O-RAMACIRCLE OF TRUST/BOM:
3 years since diagnosed with Acute Myeloid Leukemia AML.  Shared my story where God intervened and now AML stands for Another Miracle Lord in my family!  Luke 22:32 if Jesus is praying for our faith, then it must be important!

PERSEVERANCE (Nuclear Ninja VQ!)

THE SCENE: PERFECT GLOOM
F3 WELCOME & DISCLAIMER: Regular + Cell phone + COVID
WARM-O-RAMA:

  • SSH x15
  • Tempo Squat x10
  • Moroccan Nightclub x15
  • Cherrypickers x10

THA-THANG:
Mosey around canal to back wall for Mucho Chesto:

  • Decline merkin x10
  • Regular merkin x10
  • Wide merkin x10
  • Diamond merkin x10
  • Stagger merkin x10
  • Stagger merkin x10 (other side for SYMMETRY!)
  • Incline merkin x10

Mosey into the gloom of Bissell Park for BURPEES:

  • 30 BURPEES
  • Lunge OUT (x10/leg)
  • Broadjump back to start
  • 25 BURPEES
  • Rinse/Repeat – working down to 5 BURPEES for time

MARY:
Mountain Climbers x20

LBC x20

COUNT-OFF & NAME-O-RAMA
Nuclear Ninja, Pi, Erector, Kickflip, Chaco, Mailbox, Dart Gun, Pool Boy, Snaggletooth, FNG (yet to be named – didn’t make the COT/BOM)

CIRCLE OF TRUST/BOM:
PERSEVERANCE – Pushing past the dark place in your mind that would want to give up, knowing that the prize will be worth the work. Great athletes pushed the boundaries of what could be done but pushing into their own perseverance is the greatest obstacle. F3 is an example: today we persevered to do over 100 burpees. Jesus endured the cross, scorning its shame – Why? – for the joy set before him of bringing us into relationship with God. (Heb 12:2) He saw the prize of obedience to His Father’s plan greater than the suffering he bore on the cross for our sins. He persevered. And so can we.

MOLESKIN:
I (Snaggletooth) am so proud of this guy. Nuclear Ninja and his dad Pi have been coming to The Project since March or April. ORIGIN STORY: I saw these hardcore guys from my office window running laps and doing burpees (30 at a time!) at the Robertsville Middle School track. I thought, “Who are these guys and what are they training for?” These guys were making everyone else look like sad clowns. So I went out there with a card and invited them to F3. They showed up Thursday and (un)lucky for them Doubtfire came with a guest Q and we bearcrawled all over creation – I thought these guys are never coming back. But we named them Nuclear Ninja and Pi and they’ve been back EVERY TUESDAY AND THURSDAY since then (barring being out of town).

My own 2.0 (Isaiah, 9-years-old) came out this morning but didn’t make it to the COT/BOM so he remains an FNG. He’ll be back and we’ll get him a proper F3 name. One day, I know he’ll be like Nuclear Ninja – running us all ragged and bringing a good word to his fellow PAX. SYITG!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.