F3 Knoxville

Tag: Pool Boy

JUCO Leg Day

THE SCENE: A cool, partly cloudy day with a beginning temperature of 59 degrees.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry Pickers
Baby Arm Circles Forward
Baby Arm Circles Backward
Arm Stretches


THA-THANG:

Indian Run to Sophomore hill
“El capitan” up hill (deep lunge with both hands on the ground)
Rocky Balboa (toe taps on curb)
20 pull ups on Handrail
60 Calf Raises toes pointed in, middle, pointed out  20 ea
Mosey To adjacent parking lot
Ascending Exercises at each interval.  7 intervals in total, ascending from 1-7.
Merkin/Bear Crawl at first stations
Monkey Humpers / Walking Lunges at second station
Groiners/Duck Walk at third stations
Pistol Squats (2 count, for each leg)/Bernie Sanders at final station
Mosey to parking lot
Suicides on parking lot
Mosey Back

MARY:

Windshield Wiper
American Hammers
LBC’s and Pickle Pounders

COUNT-OFF & NAME-O-RAMA
20 doing the boot camp, and 6 doing the speed work, for a total of 26
CIRCLE OF TRUST/BOM:
Matthew 22:35-40  Jesus’s most important commandments.  Love the Lord your God with all your heart and with all your soul and with all your mind.  And the second is like it: Love your neighbor as yourself.  All the Law and Prophets hang on these two commandments.

I shared about a struggle with a neighborhood kid who I am trying to love, but its challenging because of his behavior.  I am trying to embody the second commandment, but its a challenge I struggle with.  The challenge was issued to all men to take these commandments to heart and LOVE OTHERS.
MOLESKIN:
No Prayer requests
ANNOUNCEMENTS:
Food drive, Abscess will tell us when to bring food for pick up.  Brolympics on the Horizon.  Judge Judy challenged JUCO to hit 40 people by year end.  Mermaid picked up the Q at Equalizer Saturday, and encouraged HIM’s to attend.  Last week they had 3.

Never forget 19

THE SCENE:
beautiful morning to sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo- Tempo- Tempo merkins 19

M.A.R.S w/ cherries picking and bucket dropping  19

tempo Squats 19

SSH 19

THA-THANG:
Mosey to the coupon pile

Brickyard Bear crawl 19

Coupon Leap Frog 19

Bear Crawl up the Stadium w/ coupon and squats 19

Crawl Bear down w/ Coupon and return it to its home

MARY

Man Makers 19

flutter kicks 19

Hello Dolly 19

BBS 19

 

  • COUNT-OFF & NAME-O-RAMA
    20 HIMs put in the work
    CIRCLE OF TRUST/BOM:

    MOLESKIN:
    Insert any personal comments, notes, devotion content, etc.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Loopy Guardrails

THE SCENE: 70 degrees, clear, dark and muggy just how we like it
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan Night club | Newton’s Cradle | Cherry Pickers | Mountain climbers
THA-THANG:
Count off into groups of 3 for a Railroad Run the the bottom of the parking lot by the duck pond

Parking Lot Hill Loop

  • Bernie Sanders & Wheel Barrows (or bear walk if solo)
  • Lunge Walk & Crawl Bear down
  • Sprint and Frog Jump Back up

Guard Rail Loop – 3 stations (2 on guardrails on the East side of campus)

  • Station 1: Derkins x20, Guardrail hops x20
  • Station 2: Tricep Dips x20, Guardrail climbs x20 (Plank on ground perpendicular to guardrail, climb to hands on top of guardrail plank)
  • Station 3: 4 count Flutter kick x20, One leg Turkish Get ups x20 (10 each leg)

Mosey back to AO Flag: 10 Burpies, 10 Cross climbers

COUNT-OFF & NAME-O-RAMA
19 HIM’s for the Thang, 1 FNG, Welcome Mailbox.

6 HIM’s did a long run.

CIRCLE OF TRUST/BOM:
Eph 5:15-16 Look carefully how you walk, not as unwise but as wise, making the best use of time because the days are evil.  Therefore, do not be foolish, but understand what the will of the Lord is

Discerning the will of the Lord for your life and your behavior takes some personal rules.  They apply to you and are a little different for everyone, but you should have some guardrails in your life to keep you safe.  1 yr ago this past Sunday was my biking accident and I learned two things about guardrails
1) They are hard so don’t hit them but what is on the other side is worse

2) If you are by something that needs a guardrail, don’t go alone
Guardrails protect and direct
Personal Standard of behavior – Keeps you from doing spiritual damage to your life and those you love (Borrowed this definition from Andy Stanley)
* Simple but hard example: Alcohol – if you are getting drunk or more than one person mentioned your drinking as a problem, that’s a problem; that is sin.  Set some boundaries and hold to them.  Zero drinking for some, accountability for all.
* Harder to measure but way more common: Work-a-holic or crippling financial debt – get some guard rails up.  Set some spending limits, make lifestyle changes that put God and family first and work and money in the back seat.  Get a firm stop time on work and respect family time.
* Hardest thing for most men: Sexual sin.  How are you protecting your family from your sex drive crashing your marriage into the ditch?  Make some guardrails, yes rules.  Hitting a guardrail hurts, but learn to like them being there and then don’t hit them- don’t even get close.  They are there to protect you.
 * Even something as good as Fitness may need a guardrail – we can get so into F1 that we neglect other areas – we skip devotional times to post better times or more workouts.  Have guardrails to keep fitness from becoming an idol. Fitness is good but get some guardrails to direct you to the best thing in life – a life lived for Jesus Christ.

Learn to love the guardrails – it’s not a restriction to hate but protections that show God is moving in your life.

Put up some guardrails in your life, share them with a brother – don’t go alone where the danger is high and keep your life on the most God glorifying path.

MOLESKIN:
Keeping mind that guard rails are personalized and not prescriptive for all: share in the group me some of the guardrails that you have in your life that have protected you and that you would want some brothers to hold you too if you were getting too close or over the guard rail.
ANNOUNCEMENTS:
Prayers for a fellow HIM’s wife’s cancer diagnosis, Poolboy and Judge Judy & fam.

Recruit some FNG’s…. business cards available to help with that but your personal invite will work best!

Saved by the skunk

THE SCENE: Upper 60’s I think…a little warm but not too bad

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers
  • 10 Merkins OYO
  • Rockettes
  • Butt kickers
  • Karaoke
  • Calf Stretch

THA-THANG:
Battle buddy up and grab 1 CMU per group.  Mosey to the outhouse for the following menu.   Reps on the left were performed DORA style, while partner B ran to the top of the parking lot and did 5 reps of the corresponding exercise to the right.  1,000 reps if you finish…many did!   Also, full transparency, I had everything written on a white board this morning.  When I got home from work tonight my kids had erased the white board…so these may not be the exact exercises from this morning…but you get the idea.

 

100 reps DORA 5 reps at top of hill
Burpees Superman swim
CMU OH Press Side Straddle Hop
CMU Curls Side Lunge
CMU Big Boys Box Cutter
Iron Mikes Flutter Kick
Merkins on the CMU Squat Jump
CMU Calf Raise Speed Skaters
Carolina Dry Docks Imperial Walkers
V-ups Monkey Humpers

MARY:

Dealers choice

  • Peter Parker – Tweet-E
  • 10 burpees – Ribbed

COUNT-OFF & NAME-O-RAMA
20 strong:  Aladdin, La-Z-Boy, Fonzy, Viagra, Blue Cross, Ramrod, Sparky, Wagon Wheel, Pool Boy, Mouthwash, Bueller, Driftwood, Waxjob, Smoker, Dreadlock, Junk, Mayberry, Tweet-E, Ribbed, Bartman

CIRCLE OF TRUST/BOM:
Read a passage from 1 Timothy 6.  Basic take home point is to keep your focus on Christ and to let him be your motivation.  Don’t be lured by money, success or wordly pleasure…rather let Christ be your goal.

MOLESKIN:
I had originally planned to do this workout on Baby Everest which would have been a lot harder, but there was a skunk running around in the parking lot by that hill so I decided to audible.   Saved by the skunk!!

ANNOUNCEMENTS:

Been a long time, JUCO…

THE SCENE: 71 and clear and muggy as hell.

F3 WELCOME & DISCLAIMER: Finally did it right this time.

WARM-O-RAMA:
1. 15 SSH – 4ct, IC
2. 15 Tempo Squat – 4ct, IC
3. 10 Arm circles – 4ct, IC (both directions)
4. 15 Merkins – 4ct, IC
5. 10 Cherry Pickers – IC

Form 2 Lines: Death March (last person 3 burpees, then run to front of line) to Physical Plant.

THA-THANG:
1. CMU: 20 bicep curls, 20 overhead presses, 20 squats, 20 BBS w/CMU
2. Bear crawl dragging CMU to Hill
3. Doras (partner-up): 1 partner starts on 100 merkins, 200 BBS, 300 squats while other partner starts on sprint w/CMU up/down the hill – switch off with partner until rep count complete. Return CMUs to Physical Plant.

4. Final Push: Sprint in big parking lot – light pole to light pole.

Mosey to Shovel Flag for Marys.

MARY:
Weed Whacker led in Flutter Kicks and WAXJOB led the Wax Job Special: ROW, ROW, ROW YOUR BOAT.

COUNT-OFF & NAME-O-RAMA
Booster, Mandolin, Spotter, Nutmeg, Finger Food, Trolley-RESPECT, Pool Boy, Guard Rail, Ginger, Mermaid, Commission, Chaco-RESPECT, Anchor Man, Jitters, Wax Job, 5K,5 Sgt Slaughter, Erector, Weed Whacker, J-Lo, Focus, Nadia, Gump, and me, Snaggletooth

CIRCLE OF TRUST/BOM:
We commit time and discipline to strengthening our physical bodies. How are we strengthening our spirits for the battles we are in? Ephesians 6: 10-18 gives us a good picture of the spiritual battle that wages around us.

The Armor of God
10 Finally, be strong in the Lord and in his mighty power. 11 Put on the full armor of God, so that you can take your stand against the devil’s schemes. 12 For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. 13 Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. 14 Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, 15 and with your feet fitted with the readiness that comes from the gospel of peace. 16 In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. 17 Take the helmet of salvation and the sword of the Spirit, which is the word of God.

18 And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people.

MOLESKIN:
Once again, I’m moved by how blessed we are to be able to get better together. But I’m also amazed by the struggles that we have in our individual lives: marriage, family, work, church. Life is tough and not all of us are winning in our struggles, but there is tremendous hope in Christ: We are more than conquerors through Christ who loved us.

ANNOUNCEMENTS:
A few announcements were made…