F3 Knoxville

Tag: Pool Boy

Feeling Froggy

THE SCENE: 73 degrees and breezy

F3 WELCOME & DISCLAIMER

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

WARM-O-RAMA:

10 Baby Arm Circles (Forward and Backwards)

10 4-count mountain climbers

5 froggy merkins

10 tempo squats

10 4-count high knees

5 count motivator

THA-THANG:

Break into 4 groups and Indian Run to the CMU pile/stairs 

12 minutes 

1’s and 2’s will grab CMU and go to the starting line 

2’s will be performing CMU OH carries chalk line to chalk line (2 blockees at far line) switching sides on the way back

1’s will do CMU thrusters until 2’s complete their OH carries 

Switch when carry crew gets back to starting line.

3’s and 4’s will go to stairs

3’s run to the top perform 25 merkins and 25 SSH then head back down

4’s at bottom of stairs 10 shoulder tabs and 10 mountain climber taps until group 3’s returns then switch

Groups will switch at the 6-minute mark

 

Run Indian (Bernie Indian Run) to F2 parking lot for some small group fellowship

12 minutes

Groups from previous exercises will circle up (6 ft apart) and assume the plank position and one at a time will perform the following exercises while the others plank working their way around the circle. When finished with an exercise all members of the group must run and touch a tree. 

5 burpees

10 lunges

10 4 count flutter kicks

5 froggy merkins

10 monkey humpers

10 imperial walkers

**Repeat if group finishes before time/Everyone got about 2 rounds

 

Mosey to F3 parking lot

5 minutes 

Bear crawl width of the parking lot then perform 10 squats

Froggy jump width of the parking lot back then perform 5 BBS

MARY:
No Time

COUNT-OFF & NAME-O-RAMA
16 + 7 for rush (1 FNG but he left before we could give him a name) + 1 observer

CIRCLE OF TRUST/BOM:

Romans 8:28

”28 And we know that for those who love God all things work together for good, for those who are called according to his purpose.”

We see the greatest example of this in the cross. The most broken and twisted thing imaginable—the murder of the Son of God—became the greatest good thing the world has ever known.

With everything going on and the world seemingly breaking around us, it is hard to see things working out for good but we can trust all of God’s promises. Because of this, we can have hope for the future. 

MOLESKIN:
F3 has changed my life over the past 3 months and I had a blast VQing. Thank you all!

ANNOUNCEMENTS:

JUCOnapolis 500

THE SCENE:  Perfect Morning
F3 WELCOME & DISCLAIMER: Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

WARM-O-RAMA:
Cherry Pickers IC, Harry Rockettes IC; Grady Corns in Squat IC, Projectivator IC
THA-THANG:

Indianapolis 500 may have been cancelled this week but the JUCOnaplis 500 was a GO!

Quick mosey to Coupon Pile – stopping for 20 Merkins halfway.   Grabbed a coupon and started tabata timer – 10 AMRAP exercises for 50 seconds each with 10 second recovery between exercises for a nice 500 second push.  Did Walkover Merkins, Swings, Curls, Goblet Squats, Tricep Extensions, Heavy Freddy Mercuries, Overhead Press, Rocky Balboas, Bench Press and Squat Thrusters.   Dropped the coupons and headed over to the parking lot for our time trials.

Lined up on the curb across the parking lot.   Ready / Set / Go!   5 Burpees – Sprint to other side of Parking Lot; 5 Burpees; Bernie Back; 5 Burpees; and line up in the order you finish.

Now that we had our pole positions set it was time for the race.   Everyone ran the first lap (0.4 mi) without stopping at the pit (pain) stops.   At the start of the the second lap the pit (pain) were now open.  When you came to an open cone with no one at it you would stop and do the exercise on the ground then get up and start running again.  Ended up modifying to have two at each cone to make sure we didn’t run too much.  There were 10 cones with 50 reps at each cone.  10 exercises were Merkins, SSH, Flutter Kicks, Iron Mikes, Box Cutters, Single Leg Calf raises, Plank Jacks, Hello Dolly, Overhead Claps in Squat, and Mountain Climbers.

Mosey back to the AO; with a tire squealing JAILBREAK at the end.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
20 HIMS in attendance
CIRCLE OF TRUST/BOM:

Here is my best effort to put several rambling thoughts into one message for the day.   We talk about it often in F3 that we are all called to be HIMs (High Impact Men).    While we all got the Man part down…even clean shaven.   I know for me personally I can struggle with the first part – HIGH IMPACT.    When I reflect on my life, I often question am I making the high impact I am called to.   While I know I am far from perfect, I can make myself feel pretty good when I think about serving and impact those closest to me.  My family, my friends, co-workers, church community and next door neighbors (or at least those I know and like).     Where I have struggled in being a HIM is serving those that have nothing to give me in return.

You read from Matthew 5 and 6 – Jesus sermon on the mount and in Matthew 5:46-47 – Jesus says….If you love those who love you, what reward will you get?   Are not even the tax collectors doing that?  And if you greet only your own people, what are you doing more than others?  Do not even pagans do that?

Those are hard words to speak, to hear, to digest.  Because I know if I am honest with myself they expose the realities of my sinful nature.   But they are in red letters, Jesus is calling us to be different, to be set apart.   Mark 10:45   For even the Son of Man came to serve, not be served and to give his life as a ransom for many.   Jesus during his entire life was serving and ultimately gave his life to people who had nothing to give in return.

I can click on the link to donate money or hand out a $20 dollar bill here and there to the cause of the day and try to convince myself I am doing my part to help those in need but I know that in that moment that small token of generosity, while the right thing to do isn’t really a sacrifice.    Once again if I am honest how often am I willing to sacrifice myself, my time, my comfort, my needs, for those in true need, the orphans, widows, foreigners, poor.   That is the part of my life where I have been feeling God pull at me to make a change.   I am far from a finished product but want to be a doer of the Word, not just one who hears (James 1:22).  One who without hesitation knows the right thing to do and does it.   (James 4:17)

I stand here today thankful for many things.   Thankful for men around this circle who are constantly speaking truth and challenging one other to be the men God called us to be.   Men who are challenging each other to spend more time in scripture and prayer.   Men who are encouraging self reflection and repentance.  Men who are challenging one another to step up and help those in need.   Men who are living on mission day in and day out in the forgotten places and looking for others to join them.   I know I wouldn’t have done it on my own, I am too selfish.   But luckily, I have found you all and I have chosen to not do life alone.   

MOLESKIN:

ANNOUNCEMENTS:
Coffeeteria at DD still on even if GUMP isn’t here.

Run with Wisdom

THE SCENE: 56 degrees, no humidity, quite nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Tempo Squat
Windmill
Merkins

THA-THANG:

Mosey to Large Parking Lot Adjacent to the Pond
50 1-count Flutter Kicks
Run 75% to the other end, about 250 meters
50 Merkins
Run back to the beginning, that’s 1 set
Perform 4 sets
Mosey to Duck Pond
Burpee Mile
15 at the beginning of the loop
15 half-way through the loop
Tried to get 4 laps in; decreasing 5 burpees per round with each lap
Mosey back to AO

MARY:
A bit of time left for Hello Dolly

CIRCLE OF TRUST/BOM:

Seeking and exercising Wisdom in light of today’s uncertainty
1 Kings 3
Desire Wisdom
Discover Wisdom
Demonstrate Wisdom

 

Fibonacci Unity

THE SCENE: Upper 60s. Dew on the ground. Fibonacci about to happen
F3 WELCOME & DISCLAIMER – Administered + cell phone check
WARM-O-RAMA:
IC Moroccan Night Club x 10
IC Imperial Squat Walker x 10
IC Hillbillies (thanks to Kick-Flip for introducing me to this one!)
OYO Lunges in Place x 5 each leg
IC Tempo Merkin x 7
IC Tennessee Rocking Chair x 10
OYO Flying Squirrel x 5
IC Dancing Bear x 10

THA-THANG: Fibonacci time!

Mosey toward coupon pile. Stop along the way to do some exercises and build up the current Fibonacci number (start with 0 and add the previous two numbers together to get the current one)

  • 0 Star Gazers, 0 Fartsacks
  • 1 ea x Burpee, Donkey Kick
  • 1 ea x Squat Jump, Jumping Spider (0 + 1 = 1)
  • 2 ea x Burpees, Donkey Kicks (1 + 1 = 2)
  • 3 ea x BBS, Flutter Kicks (IC) (1 + 2 = 3)

Upon arrival at the CMU pile, each PAX grabbed a CMU and did:

  • 5’s Heavy American Hammers (bottom of the steps), Pull-ups at the top

Mary at the end fro PAX who finish before the 6.
After 5’s, mosey to Freshman Hill

  • 8’s with CMU’s: Monkey-humping goblet squat (leave CMU at bottom of the hill), Bobby Hurley’s (at the top of the hill)

Q cut this short as it was brutal and we returned the CMU’s to their home. Mosey to the newer back parking lot beside Sophomore Hill

  • 13’s next: (Air) Thrusters (originally planned to be at Freshman Hill with CMU’s), LBC’s

Mosey to other parking lot.

  • 21 each: Single count dancing bears, single count merkins

Mosey to other half of parking lot.

  • 34 each: Merkins, single leg calf raises

MARY:
Mosey to AO with just enough time for 30 seconds of pickle pounders (and even invented a new exercise – the pickle jumper where forearms stay on the ground but toes come off the ground when hips are elevated)
COUNT-OFF & NAME-O-RAMA
9 men at the beatdown but 9 men built up.

COT also added 10 yes TEN guys for JUCO Rush).

All HIMs. Not a Fibonacci number but maybe next time we can get to 55 (the next Fibonacci number)
CIRCLE OF TRUST/BOM:
Guardrail sent me a text ~2 months ago asking me what I’d been working to memorize lately. I’d been slacking on Romans 15:1-7 but I determined that week I’d memorize it. It’s been an encouragement to me since then:

15 We who are strong have an obligation to bear with the failings of the weak, and not to please ourselves. 2 Let each of us please his neighbor for his good, to build him up. 3 For Christ did not please himself, but as it is written, “The reproaches of those who reproached you fell on me.” 4 For whatever was written in former days was written for our instruction, that through endurance and through the encouragement of the Scriptures we might have hope. 5 May the God of endurance and encouragement grant you to live in such harmony with one another, in accord with Christ Jesus, 6 that together you may with one voice glorify the God and Father of our Lord Jesus Christ. 7 Therefore welcome one another as Christ has welcomed you, for the glory of God.

We live in such a time of division. There’s so much information out there. But we can be unified in bearing with the failings of the weak (and admitting when we are weak so our brothers can do this for us). We can choose to bear with those failings (meaning it will be harder for us) and letting whatever scorn and reproach fall on us, remembering that Jesus did it for us. Then as we spend time in the Word, the things that were written in former days, we will endure and be encouraged from those and THAT will give us to glorify God with one voice as a barbershop quartet or a magnificent choir ends on the same note and you get goosebumps from the sound. That is how God will work in and through us as we do these things.

MOLESKIN:
Praise for Guardrail’s daughter’s stomach issues being able to be treated with medication. Continued prayer for Jitters Dad (Stem Cell treatment begins this week) and Spotter & Gump’s mom (doing well but still undergoing chemo). Pray for Butterknife’s vasectomy on Friday.

ANNOUNCEMENTS:
Sign up for a Q or ask me or another PAX to co-Q with you. F3 is about ISI (Proverbs 27:17) and as HIM’s we are called to humbly lead.

The Second Time is Better

THE SCENE:  67 and clear
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

  • Cherry pickers x 7 IC
  • Tempo squats x 7 IC
  • Imperial Walkers x 7 IC
  • Hillbillies x 7 IC
  • Mountain Climbers x 10 IC
  • Knee tap Merkins x 7 IC
  • Projectivator from 7

THA THANG:

Short mosey to the bars…
15 muscle-ups on the wall + 15 dips on the bars (x3 Rounds)

 

Mosey to K-25 Hill

DORA

Partner 1 – Up the hill

1st time – Sprint

2nd time – bear crawl

3rd time – Bernie

Partner 2

45 burpees

45 BBS

45 lunges (2-ct)

45 squats

45 Merkins

 

Mosey to the Friendship Bell

11s; Dips and Derkins + 5 box jumps between each set

 

MARY:

Mosey back to the flag for some Mary

  • Sleeping Hillbillies L&R
  • Flutter Kicks
  • Freddy Mercury
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

Me and 6 of the best men I know

CIRCLE OF TRUST/BOM:

Did that workout seem familiar?  It was a do-over of my first ever F3 workout – one that Snaggletooth Q-ed last April.  Our first time, my performance was terrible.  I couldn’t finish the muscle-ups, was sucking for air like a drowning swimmer, felt ready to vomit at any moment, and was wondering why Archie would invite me to participate in such agony.  You guys dragged this sorry FNG around the park while he muttered to himself, “what the heck am I doing out here at 5:30 in the morning??”  Our second time, however, my personal performance was considerably better than the first.

Let’s talk a minute about regrets.  I’ll start with one of my own…

My wife was 10-weeks pregnant until we lost our baby last week.  We will surely be grieving that loss and processing our emotions for a long time.  While I’m not ready to talk about those feelings publicly – I am going to talk about my response to our tragedy.  You see, this isn’t our first time.  Eight years prior, almost to the day, we lost another baby – what would have been our second child.  Just like my first time doing this workout was a terrible performance, my first time leading after that tragedy was dreadful.  My wife and I grieved our loss separately – I did not try to communicate my feelings and I didn’t pursue hers well.  After just a few days, I went on a work trip to Las Vegas and left her to mourn with our infant son.  At the time, I had some unhealthy habits (self-centeredness, jealous thinking…) and few healthy habits (wasn’t exercising or praying regularly, no shield lock with other men…).  I’ve spoken before about a season of complacency in my marriage. It would be years later before I realized that the origin of that complacency may have been this occasion and some of the aftermath.  Little did I know how lasting an impact it would have… how that curve in the road would redefine us for a time.  My uninspired response and retreat after our shared trauma made an agonizing season even harder – and it is one of the biggest regrets that I have.

This second time isn’t any easier.  In fact, for a multitude of reasons – it seems to be much harder on both of us.  However, I have an opportunity to relive that regretful experience from 8 years ago.  This time, my response can be less selfish and more considerate.  I can think less often of myself and more often of the ones who I’m charged to support and lead.  I can engage with my wife and embrace her often.  I can pray for her and with her.  I can talk to her about my sadness.  I can grieve with her and be there to support her.  I can talk compassionately with our other kids – who are also confused and saddened by our circumstances.  I can continue to care for my physical and emotional health so that I can effectively lead my family.  Our second time, my personal performance will be considerably better than the first.

BB Reader – Are you ready to do something courageous?  Let’s reflect now on you…  What is something that you regret?  Write it down.  Why did you make that choice or decision?  Write it down.

Proverbs 26:11 “As a dog returns to its vomit, so a fool repeats his foolishness”

What specifically would you do differently if you are one day in a similar situation? Write it down.

  • What would you say differently?
  • How would you process your thoughts differently?
  • What would you do differently?
  • What would you not do or say?

Proverbs 24:16 “Though a righteous person falls seven times, he will get up…”

You may not ever get a chance to re-do your regret, but what can you do about it today?  Write it down.

  • Issue an apology?
  • Make a recommitment?
  • Take a step toward a long-abandoned dream?
  • Cast-off unhealthy habits which will set you into a tailspin next time?
  • Incorporate or continue healthy habits to be better prepared for next time?

MOLESKIN:

T-Claps to Snaggletooth for creating today’s workout and Q-ing it a little over a year ago

Hat-tip to Archie for pulling me out to F3

I know that, sadly, other HIMs have a wife who has, or will, experience a miscarriage.  If you want to work through that agony with someone who can relate, DM me on Slack and we’ll get together.

ANNOUNCEMENTS:
Pool Boy on Q tmrw at JUCO, Snaggletooth for Heavy PT on Thursday, Mailbox on Friday at JUCO