F3 Knoxville

Tag: Preacher

Q101 at JUCO – Mixin’ it up

THE SCENE: Recovering from the rain this week it was a little soggy but perfect weather for a beat down.   Not to hot not too cold. F3 WELCOME & DISCLAIMER

4 Standards: Disclaimer, Proper count and cadence, BOM, COT

  • A – Authenticity – If you can’t do it, then don’t Q it. Period
  • C – Consistency – Count the same way every time, all the time.
  • E – Energy – The PAX feed off the Q’s energy. Bring the heat and be early.
  • S – Selflessness – The workout is about the PAX, not the Q. Not ever

WARM-O-RAMA:

  • SH 25x (IC)
  • Wide Merkins x 10 (IC)
  • Merkin 15x (IC)
  • Arm Circles Forward 15x (IC)
  • Arm Circles Backward 15x (IC)
  • 3 Hand Release Burpees OYO

THA-THANG:

String of Pearls to Hill – No Man Left Behind, plan the workout with all fitness levels in mind.

  • Stop 1 – 100 Squats (P1 does 10 while P2 holds air chair; 100 total for group))

Explanations and transitions can make or break a workout!

Three stages of the PAX, where are you?

  1. Survival
  2. Push yourself
  3. Encourage

Grinders – 12 min

1st Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch. Each round increase by 2 reps until each man does a total of 14 reps.  Three rounds:

  • Rd 1 = Burpees
  • Rd 2 = BBS
  • Rd 3 = Ranger Merkins (hands at should width, elbows in)
  1. Keep the PAX Moving. No down time
  2. Practice explanations the night before and make sure they are easy to explain!
  3. Demonstrate as needed
  4. Structure the workout with all skill levels in mind.
  5. Always start and end on time. Always have a watch or a phone
  6. Rehearse your exercises and your cadence aloud in prep for the workout.

The BEAST is 6 exercises, performing 6 reps at 6 stops. 12 min

4 lines (lined field or cones).  Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps.  Hold Plank until all finish.

  • Merkins
  • Star Jacks
  • Squats
  • Wide Arm Merkins
  • Bobby Hurley
  • Burpees

MARY:
Dealers Choice

  • Flutter Kicks x 25(IC)

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

BOM

BOM

  • Plan your workout – Actually write it down and get someone who has Q’d before to review it.
  • Better to have too much than not enough
  • Have an alternative Plan! for rain, weather size of PAX etc.
  • Welcome everyone
  • Use good form
  • Cadence- Inflection and recover and practice out loud!

BOM

“Today you will spend solitary moments of conversation with yourself, either listing your complaints or counting your blessings.”

“Think with me for a moment. Do you live a life of blessing or complaint?

  • easy to find fault, discontent.
  • easy to be irritated and impatient.
  • easy to groan and moan about the difficulties of life
  • easy to be dissatisfied.

Why are these things so easy? Well, they’re easy because sin still causes us to make it all about us. ”

“Our readiness to complain is another argument for the forgiving and rescuing grace that Jesus, without complaint, willingly died to give us.”

Saint Francis Prayer

Lord make me an instrument of your peace
Where there is hatred let me sow love
Where there is injury, pardon
Where there is doubt, faith
Where there is despair, hope
Where there is darkness, light
And where there is sadness, joy

O divine master grant that I may
not so much seek to be consoled as to console
to be understood as to understand
To be loved as to love
For it is in giving that we receive
it is in pardoning that we are pardoned
And it’s in dying that we are born to eternal life
Amen

 

Big Ball Kraken

THE SCENE: 37 degrees, partly cloudy.  Cool and crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles (4 ct) x 12 forward/back

Cherry Pickers x 10

SSH x 20 (4 ct)

Tempo Merkins x 10

5 Burpees on your own
THA-THANG:

  • Mosey to Church Street United Methodist Church
  • Kraken on the rocks.  8 stations in circle:  1.  Squats with rock x25.  2.  Merkins on your rock x 25.  3.  Rock Curls x 50.  4.  Mr Spectacular x 25 with rock.  5.  Rock lunge 25 out, 25 in.  6.  Rock burpees x 25.  7.  Rock overhead press x 25.  8.  Lizard merkin crawl to center circle and back.  Complete station.  Run with your rock around circle and start next exercise until all exercises completed.
  • Mosey back to AO
  • La La Leggy:  Squats x 20, Forward Lunge x 20 (10 each leg), Reverse lunge x20 (10 each leg), Squat jumps x20, 20 calf raises.

MARY:
American Hammers x 15 (4 ct)

Hello Dollys x 15 (4 ct)

ATMs

COUNT-OFF & NAME-O-RAMA
14 strong.  No FNGs
CIRCLE OF TRUST/BOM:

A Psalm of Life
BY HENRY WADSWORTH LONGFELLOW

Tell me not, in mournful numbers,
Life is but an empty dream!
For the soul is dead that slumbers,
And things are not what they seem.

Life is real! Life is earnest!
And the grave is not its goal;
Dust thou art, to dust returnest,
Was not spoken of the soul.

Not enjoyment, and not sorrow,
Is our destined end or way;
But to act, that each to-morrow
Find us farther than to-day.

Art is long, and Time is fleeting,
And our hearts, though stout and brave,
Still, like muffled drums, are beating
Funeral marches to the grave.

In the world’s broad field of battle,
In the bivouac of Life,
Be not like dumb, driven cattle!
Be a hero in the strife!

Trust no Future, howe’er pleasant!
Let the dead Past bury its dead!
Act,— act in the living Present!
Heart within, and God o’erhead!

Lives of great men all remind us
We can make our lives sublime,
And, departing, leave behind us
Footprints on the sands of time;

Footprints, that perhaps another,
Sailing o’er life’s solemn main,
A forlorn and shipwrecked brother,
Seeing, shall take heart again.

Let us, then, be up and doing,
With a heart for any fate;
Still achieving, still pursuing,
Learn to labor and to wait.

ANNOUNCEMENTS:
Continue to pray for Sam, G-6’s friend battling cancer in Arizona

big ballin with Charles Bronson

THE SCENE:  37* and calm, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunges x10 on 4 count
Baby arm circles reverse x10
Baby arm circles forward x10 (had to be different)
Tempo merkins x10
SSH x20

THA-THANG:
Mosey out past amphitheater and stop just past it, for another 10 SSHs as we had a few guys show up right as we finished warm up exercises.  Continue mosey across Cumberland Avenue to S7 parking lot behind Min Kao building.  Routine is Charles Bronson (which I don’t get the reference for and we need a new name for Knoxville).  Three cone set up: do exercises at cone 1, sprint to cone 2, bear crawl to cone 3, recover and return to cone 1 and move on to next exercise.  Rinse and repeat run and bear crawl after each exercise.

  • SSH x50 on 4 count
  • Merkins x50
  • Burpess x50
  • BBS x50
  • Jump squats x50

Recover and 10 count.  Mosey up painted stairs over to parking lot below Church Street United Methodist Church.  5 cones set up, moving uphill in parking lot about 8-10 yards apart.  PAX instructed to grab a (reasonable) sized rock from the rock pile.  Exercise as follows: line up at first cone, duck walk with rock tight to chest to second cone;  place rock on the ground and perform 5 leg thrusters;  pick rock up and duck walk with arms extended to third cone; place rock on the ground and perform 5 leg thrusters;  rock back up and duck walk rock tight to chest to fourth cone;  rock down and 5 leg thrusters; rock back up and duck walk arms extended to fifth cone;  rock down and another 5 leg thrusters.  Pick up rock and walk back to first cone, plank and wait for 6 to complete.  Recover and 10 count, rinse and repeat exercise second time.  Place rocks back, mosey across Cumberland Ave towards start point.

MARY:
Hurricane Hoedown! PAX on their 6’s, perform each with no break in between:
Hallelujah flutter kicks (arms above head) x7 on 4 count
Hands behind back flutter kicks x7 on 4 count
Slight recline flutter kicks x7 on 4 count
Regular flutter kicks x7 on 4 count
COUNT-OFF & NAME-O-RAMA
Bowled a strike with 10 strong:  Swanson, Red Writer, Cowbell, Cheatsheet, Rousey, Amazon, Quarantine, Crawdad, Preacher, Abort
CIRCLE OF TRUST/BOM:
“If a person gave away your body to some passerby, you’d be furious. Yet you hand over your mind to anyone who comes along, so they may abuse you, leaving it disturbed and troubled – have you no shame in that” – Epictetus

Challenge to myself as much as anyone else – do not let your mind be taken from you. Guard it MORE than you would anything, because if you are in control of your mind, nothing can harm you.
MOLESKIN:
Special prayers for Tim, Polly, Jimmy, and Brant as they deal with some difficult times ahead with sickness.

TCOB

THE SCENE: 40ish, windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hillbillies x 15 IC
  • Tempo Diamond Merks x 10
  • Cherry Pickers x 8
  • Little this/that

THA-THANG:

Line up on the curb.

Partner up

Man carry Route 66. Alternate carrying each other between cones. Stop at every cone for increasing reps starting with 5 of:

  • Merkins
  • Thruster Merks
  • Burpees

Decrease reps by 1 on way back

Mosey to greenway hill

11’s

Iron Mike’s 4 count

Bernie up hill

Bicycles 4 count

Bear Crawl down

Mosey to AO

Global Warming

Everyone Al Gore in circle

AGT x 5 2 man at a time going in opposite directions.

2 passes

MARY:

  • Peter Parkers x 12 IC
  • ABCs on Q
  • Captain Thor 6:24 IC
  • Scissors for 1 min on Q

COUNT-OFF & NAME-O-RAMA
44 including 1 FNG – BVD. Also there was Kentucky but couldn’t tag him.
CIRCLE OF TRUST/BOM:

Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.

-Ghandi

I can sometimes lose sight of what I’m working towards. Throughout the year I have to refocus myself because I’ve strayed from the path I wanted to be on. Whether because of some new shiney thing distracting me off to the side or because I backslid on my habits. I don’t have trouble making fitness and fun thing habits. Where I struggle to find my destiny is in work. Sometimes I just feel like I’m on cruise control and not actively thinking, acting and making habits. I think the hardest place to make habits and form our destiny is in the things that we like to do the least. Take some time this week to think of some place in your life you know you need to be taking care of business but haven’t been able to shape that destiny by making good habits toward that end. Make a gameplan to get it done.
MOLESKIN:
ANNOUNCEMENTS:

Hiding in the Bushes

THE SCENE: High 40s, drippy and drizzly but not pouring
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 or something like that.  Q screwed up the cadence so reps uncertain
LBAC x20 each way IC
TN Rocking Chairs x15 IC
Al Gore Tuck Jumps x8
Hindurkins x15 IC

THA-THANG:
Mosey to the steps by the ball. Hop up first flight of stairs on right foot,
head south and down the steps, circle back around to hop up stairs on left foot.

Keep heading south and down the steps that some idiot decided should be painted with high-gloss paint. Successfully navigated without injury.
Pair up in groups of 3, each group picks up one large and two small coupons from the bank of the stream.

Cross the street to the safe, unpainted set of stairs.
One PAX at top, one PAX at bottom, one PAX in motion for each group
Small coupon exercises on the streetcorner at the bottom of the stairs until relieved:
-Man-Makers
-Side Raise
-Wax On/Wax Off
-Raise the Roof

Large coupon exercises at the top (hidden by the bushes to avoid indecency citation during Hip Thrust)
-Squrls
-Fwd Raise
-Hip Thrust
-Rows

2 rounds through the circuit and it’s time to head back.

MARY:
Squeaked in some Protractors and 3 rounds of Row your Boat
COUNT-OFF & NAME-O-RAMA
15 strong, no FNGs braved the drizzle. Good to see Acapella visiting the gloom from South GA
CIRCLE OF TRUST/BOM:
Jeremiah 2:13 – “For My people have committed two evils: They have forsaken Me, The fountain of living waters, To hew for themselves cisterns, Broken cisterns That can hold no water.”

Last week I had to replace my water heater. It was old, and had a good run, but it sprang a small leak. Fortunately I managed to get it out before a catastrophic failure. Pulling the old, leaking tank, partly full of sediment, out of the house made me think of Jeremiah 2:13. Be careful where you are looking for your water, your fulfillment. Anything but the source of Living Water is just a cracked and useless cistern.

MOLESKIN:

ANNOUNCEMENTS: