Pool Boy – Page 41 – F3 Knoxville

OLD SCHOOL BUFF

June 17, 2020 Judge Judy

THE SCENE: Too nice. 60s.
F3 WELCOME & DISCLAIMER ✔
WARM-O-RAMA:
Cherry Pickers, Good Mornings, Windmills, Tempo Merkins, Plank Jacks
THA-THANG:

Mosey to guardrail. Perform 25 Dips, Lunge across road to opposite side, 25 Squats, Lunge back. (3 rounds)
Mosey to small upper parking lot. Stand at parking stripes facing curb. Bear crawl to curb, 25 Merkins, Crawl Bear back. (3 rounds)
Mosey down road toward Sophomore Hill (SH), 1 Burpee at every tree along the way. Pause for 10 Diamond Merkins at the end.
Mosey to top of SH, stopping twice for Merkins and Werkins along the way.
Half of the PAX doing AMAP Pull-ups at the rail bar while other half lunges across parking lot and lunges back. When lunging group reaches halfway point, Pull-up PAX switch to underneath grip on bar. (2 rounds)
Mosey to Coupon Pile, grab a coupon. 25 curls, 25 Tri-cep Extensions, 25 Squats with coupon (3 rounds)
Mosey back to Flag, stopping for 50 dips and 25 Merkins at the brick wall.

MARY:
(IC) 25 LBCs, 20 Flutter Kicks, 15 Pickle Pounders
COUNT-OFF & NAME-O-RAMA
9 for Boot-camp, 7 for RUSH (1 FNG)
CIRCLE OF TRUST/BOM:
Shared a short story out of the book, “No Hero: The Evolution of a Navy Seal,” called “Staying in your three foot world.” In times of stress and worry – focus on 1) what matters most and 2) what you can control in the moment – ignore everything else.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Ralph VQ on Friday

Team Building at the Quacken

June 15, 2020 Magic Mic

THE SCENE: Upper 50’s, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Arm Circles x 10 forwards and backwards, Shoulder Taps x 10, Tempo Squats x 10, Imperial Walkers x 10
THA-THANG:
Ran a lap around the park, then ran up to Gresham. Here we got into two teams of three for doras, but instead of each team working on their own with one partner running while the other did exercises, we had one team doing exercises in cadence while the other team ran together. So all the exercises were added amongst all of us, but each team of three did the workout together in cadence. We ran from the front of the school down to the loop at the bottom of the hill and back while the other team did exercises. The exercises were 100 x burpees, 200 x squat jumps and 300x LBCs

MARY:
Ran back to parking lot across from AO and did a ring of fire with merkins, starting with 1 rep and ending with 5
COUNT-OFF & NAME-O-RAMA
Welcome to SpaceX
CIRCLE OF TRUST/BOM:
Been reading The Five Dysfunctions of a Team, which opens by saying “Not finance. Not strategy. Not technology. It’s teamwork that time and again proves to be the ultimate competitive advantage both because it is so powerful and so rare.” From experience we can all say that being on a team that is “rowing in the same direction” is a huge game changer. If I had tried to do this workout on my own I probably would have done 5 burpees and called it quits. My word of encouragement was to consider the teams we’re a part of, at work, home and anywhere else, and how to work together with them and “row in the same direction”

ANNOUNCEMENTS:
CSAUP coming up July 18th

Project back blast 06_09_2020

June 10, 2020 Crotch Rocket

THE SCENE: beautiful june day. high 60s
F3 WELCOME & DISCLAIMER

Welcome & Disclaimer (Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance)

Note: Due to Corona virus, lets stay 6 feet apart, will not do any partner exercises or shared CMUs.

WARM-O-RAMA:

•Side straddle hops (IC) 4ct

Plank with stretching and hand release merkins.

•Cherry pickers

THA-THANG:

2 lines or one depending on number run to the track field.

Stop at dip station. Partner up with one doing 10 dips and the other doing merkins until dips are done. Repeat 3 times for a total of 30 dips.

Mosey to track start line and do the F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 7 reps of each exercise.

7 Burpees
7 Merkins
7 2 count flutter kicks,
7 SSH,
start a new set every 1:20
add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest.

Get a 10 count break then start the modified Charles Bronsen. At the track, sprint 50 yards, bear crawl 30 steps, then mosey to starting point for a rinse and repeat for each exercise.

50 SSH’s, mosey to cone, sprint hill and continue routine until the 80 yard cone, then army crawl to 3rd point. Mosey back to start,
30 dry docks then rinse/repeat.
50 LBC’s, rinse/repeat.
50 squats

MARY:
no time for mary this time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, we challenged the group to think about celebration. One member just found job and the other is getting good news about his sick mother. The challenge during these trying times is to think about the good we receive and often ignore. Instead if ignoring, take the time to celebrate it.
MOLESKIN:
none
ANNOUNCEMENTS:
none

Feeling Froggy

June 10, 2020 Betty

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

June 1, 2020 Mailbox

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.