F3 Knoxville

Tag: Ralph

Fun with Cones

THE SCENE: Crisp spring morning

F3 WELCOME & DISCLAIMER:  This workout comes courtesy of our brother, Waxjob.  Thanks, Waxjob, for posting your old workout!  <https://f3knoxville.com/its-about-the-cones/>

WARM-O-RAMA:

  • Cherry Pickers x12 IC
  • SSH x25 IC
  • Burpees x2 OYO
  • Grady Corns x15 IC
  • Burpees x4 OYO
  • Rockettes x15 IC
  • Burpees x6 OYO
  • TN Rocking Chairs x15 IC
  • Burpees x8 OYO
  • Guardrail Dips x10 IC

THA-THANG:

Mosey’d a very short distance to the strip mall.  Split into two teams.  Flipped a coin to see who started with a run.  Then flipped 3 coins and counted heads to see how many laps the team ran around the strip mall.  While Team 1 runs, Team 2 works through the exercise stack together.  When Team 1 finishes laps, Team 2 stops where they are, flips coins, and runs while Team 1 starts work.  When a team finishes the stack, they get a cone and start over.  Keep going until a team wins 3 cones.

Exercise Stack:

  • 10 Jump Squats
  • 20 LBCs
  • 15 Merkins
  • 10 Iron Mikes (each leg)
  • 20 Flutter Kicks (4ct)
  • 15 Monkey Humpers (4ct)
  • 15 Dry Docks
  • 20 Mountain Climbers (4ct)

MARY:

Grabbed some rocks by the guardrails for Grady Corns, Presses, and Bent Over Rows.  20 Guardrail dips.  Mosey’d back to the flag.  Time left for 5 burpees and some flutter kicks.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

John 2 (NLT) – The Wedding at Cana

2 The next day there was a wedding celebration in the village of Cana in Galilee. Jesus’ mother was there, 2 and Jesus and his disciples were also invited to the celebration. 3 The wine supply ran out during the festivities, so Jesus’ mother told him, “They have no more wine.”
4 “Dear woman, that’s not our problem,” Jesus replied. “My time has not yet come.”
5 But his mother told the servants, “Do whatever he tells you.”
6 Standing nearby were six stone water jars, used for Jewish ceremonial washing. Each could hold twenty to thirty gallons. 7 Jesus told the servants, “Fill the jars with water.” When the jars had been filled, 8 he said, “Now dip some out, and take it to the master of ceremonies.” So the servants followed his instructions.
9 When the master of ceremonies tasted the water that was now wine, not knowing where it had come from (though, of course, the servants knew), he called the bridegroom over. 10 “A host always serves the best wine first,” he said. “Then, when everyone has had a lot to drink, he brings out the less expensive wine. But you have kept the best until now!”
11 This miraculous sign at Cana in Galilee was the first time Jesus revealed his glory. And his disciples believed in him.
12 After the wedding he went to Capernaum for a few days with his mother, his brothers, and his disciples.

You are Never Alone by Max Lucado

“Of all the needs of the people in the planet, why would _____ matter? Simple. It mattered to Jesus because it mattered to Mary. If Jesus was willing to use divine clout to solve a social faux pas, how much more willing would he be to intervene on the weightier matters in life?”

“He wants you to know that you can take your needs – all your needs – to him. Phil 4:6 ‘Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.'”

JUCO Fellowship

THE SCENE: low 40s at JUCO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins,15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to JUCOmanjaro to the first marker. Perform 25 merkins and then run to the fourth. Do 25 squats and then run to the 8th marker. Do 25 flutter kicks and then run to the top. Do 10 burpees and then repeat exercises on the way down.

Mosey towards the coupon pile. Stop a couple of times on the way. 25 diamond merkins and then 20 lunges.

Grab a coupon.

  • 10 irky derkies
  • 5 pull-ups
  • AMRAP

MARY:
10 LBCs, 5 6″ LBCs
COUNT-OFF & NAME-O-RAMA
9 worked hard and covered some ground.
CIRCLE OF TRUST/BOM:
“and let us consider how to stimulate one another to love and good deeds, not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the day drawing near.” –Hebrews 10:24‭-‬25 NASB1995

“Two are better than one because they have a good return for their labor. For if either of them falls, the one will lift up his companion. But woe to the one who falls when there is not another to lift him up.”-Ecclesiastes 4:9‭-‬10 NASB1995

“but if we walk in the Light as He Himself is in the Light, we have fellowship with one another, and the blood of Jesus His Son cleanses us from all sin.” – 1 John 1:7 NASB1995

The message YHC wants to present is that fellowship is essential to our spiritual, physical, and mental health. I got a random phone call from a friend from highschool yesterday. We were pretty close then but have drifted apart once we moved away. It was great to catch up and it reminded me how important it can be to reach out to our family and friends. We become stronger together. Proverbs 27:17 – ISI.

The unity and fellowship that we can have in Christ is even more powerful than our earthly relationships. Let’s walk in the light!

MOLESKIN:
I am glad we didn’t climb that mountain more times!
ANNOUNCEMENTS:

Starving for Rain: Habitually Feed Yourself & then Others

THE SCENE: ~48F, wet but somehow not very rainy.
F3 WELCOME & DISCLAIMER – Not a pro.
WARM-O-RAMA:
10 x Overhead Clap
9 x Squats
8 x BBS
7 x LBACF & LBACR
6 x Lunges Fwd/Back
5 x Flutter kicks
4 x Merkins
3 x Squat Jumps
2 x V-ups
1 x Burpee

THA-THANG:
Mosey to the overhang. Do a core exercise (YHC forgot what was called – maybe flutter kicks?)

Mosey to the courtyard.

Decision time- PAX got to choose 11’s or 21’s. They chose 21’s back and forth across  the courtyard:
Squats – Bicycles (2-count)
Pax did well, we stopped at YHC’s 7-count for Squats (so ~210 squats for me)

Decision time– again. PAX got to choose Freshman Hill or Sophomore Hill. They chose Sophomore Hill.

Simplicity at Sophomore Hill – Bernie up the pavement, lunge all the way down, bear crawl up the grassy area. come back to the stop sign. YHC decided once was enough.

Mosey to CMU Pile for 7’s: Pull-ups (at the top) and Thrusters at the bottom. We got about 1/2-way through and ran out of time.

Mosey back to the Shovel Flag. Stop at the Stop sign to do 10 Monkey Humpers OYO. Jog back to the overhang, wagon wheel, jailbreak at the stop sign to the shovel flag.

Back 15 seconds early… nice.

MARY:
Mary didn’t know… because she wasn’t pre-sent.
COUNT-OFF & NAME-O-RAMA
4 RUSHers and 10 PAX!

CIRCLE OF TRUST/BOM:
This week Butterknife, myself, and then Lil’ Spice (VQ on Friday) are covering habits! Today was my JUCO Farewell Q, if you will. Since July 31, 2019, JUCO has been my home AO. But I’ve purchased a house that is closer to Shamrock, so I wanted to Q on my last time out and share something that’s been meaningful over the long haul for me in relation to habits.

Habits are important – one day at a time we meet the demands that come along. But whether good or bad, we’re becoming something. Below is the story of “the Starving Baker”, something I learned about years ago in a series of books called “Habitudes” when I lived in Japan. Take it in and hear the message it communicates:

Imagine if you will. You visit a bakery not far from your home. It’s new. You know you’re going to love this place because they’ve hired a new baker who has recipes for breads, pastries, donuts, cakes and cinnamon rolls that are to die for.

Word has gotten out about this bakery. Crowds start forming lines each day, waiting for the new confections to come from this baker’s marvelous kitchen. After you purchase your cinnamon roll, you sit down to watch this baker in action—and you notice something right away. The baker doesn’t seem to have enough help. Everyday, he ends up trying to serve all the customers himself. He is scurrying back and forth, busy with all the requests of the people—but oblivious to what’s happening to him. His exhaustion is quickly becoming burn out. What’s worse, as you watch him for a few weeks, you see a change. This man is getting thin. Very thin. It almost seems like he is shriveling up. What’s the deal?

Suddenly, the problem becomes obvious to you. This man never stops to eat. The irony is, he is so busy serving bread to everyone else, he never stops to eat anything he serves. With food all around him, he is starving. Hmmm. Sound familiar?

So, are you the Starving Baker? Are you neglecting yourself so that you can feed others, only to become more and more emaciated and at your wits end that it seems no one is helping you? Maybe it’s time to step back and ask “am I doing what God has called me to do or what I want to do?” He will bless what He calls you to, but remember that daily habits can feed your soul or they can starve your spirit. Choose wisely this day whom you will serve.

MOLESKIN:
Prayed for Survivor, Cosmo’s mom, Data’s marriage, and Booster’s recovery. Also both decisions were made to avoid 11’s with Burpees and Merkins, so I guess the PAX had good intuition if they wanted to avoid those exercises (mainly the Burpees)
ANNOUNCEMENTS:
See the recent posts about the Blade/Whetstone. Convergence July 2 at JUCO too!

FORMing Habits

THE SCENE: 66 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Today we focused on form and practiced calling out exercises.
I’ll give you an excercise, you announce it to the group, get us ready, and count it out for us.

Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Motivators 8x
Tempo squats
THA-THANG:
Mosey to the new building.

  • Tricep Dips

Mosey to the library. Booster’s Habit: 100 merkins, 100 squats, 3 minutes of planks

  • 1 min plank
  • Mosey to parking lot beside the duck pond do 20 Merkins
    Mosey to the courtyard do 20 squats
    Rinse and repeat 3 times
  • 1 min plank
  • Mosey to parking lot beside the duck pond do 20 Merkins
    Mosey to the courtyard do 20 squats
    Rinse and repeat 2 times
  • Mosey to the cones in the new parking lot for some football drills
  • Scissor Kicks x20
  • Mosey to the flag

MARY:
No time.
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:
This week we are going to discuss habits. Day 1:
A Habit, standing alone, can be positive, negative or neutral.
• A negative Habit is one that is damaging to the individual who engages in it, the people who might be affected by it or both. Texting while driving is an example of a negative Habit.
• A neutral Habit is one that is neither damaging nor Advantageous to the individual or anyone else. Chewing gum while driving is a neutral Habit.
• A positive Habit, a Brick, is a regular tendency that is Advantageous to the individual or others. Wearing a seat belt is a positive Habit.

The HIM helps other men discontinue their negative Habits, minimize time spent on neutral Habits while initiating and ingraining positive Habits.

Start small. Say a prayer first thing in the morning, do a Bible study/get into the word, come to an F3 workout, sign up to Q.

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

Big Ball Lawn stuff

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Building blocks on the lawn. Start at first cone. Do 1 of 1st exercise. Move to next cone, do 2, next cone 3 etc. Total of 10 cones across lawn. Run a lap around field after completing 10 cones and switch to second exercise.

exercises are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other)
  • Dry docks with Bernie Sanders
  • Lunges with side shuffles

Afterwards we did some sprints on the lawn, 40yd, 50yd, 60yd, 80yd. Then, jog then sprint 60yd x2.

MARY:
Flutters x32, side crunches x20, LBCs x20
COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
Hardship Hill, OEW and Sacrifice.
MOLESKIN:
Thought we had some merlot spilled but it was just a bathroom break. The name Merlot is thought to be a diminutive of merle, the French name for the blackbird, probably a reference to the color of the grape. So I fed Merle Haggard is really the Haggard Blackbird. His voice certainly sounds that way. Speaking of haggar, if you ever need a suit, I’ve been very happy with Haggar suits. Super comfortable and they are well made with those elastic type waists. Me likey when I eat too much. So Qing at the Big Ball was a great experience and I would suggest it to anyone looking to Q at a palace. Well it certainly seemed like one compared to the depressing darkness of the Dog Pound and Equilizer where you’re not sure if you are going to get sprayed by a skunk or break an ankle on some chewed up concrete. But I do still love my Dog Pound and Equilizer AOs. well enough for today. Remember, if you want to join the I read Tank’s BB club simply put a gorilla 🦍 emoji on the slack post. No comment, just the emoji and your decoder pin will be in the mail. Late.
ANNOUNCEMENTS:

wesley house snacks