F3 Knoxville

Tag: Ribbed

triceps and raindrops

THE SCENE: 68 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
right over left, and left over right

cherry pickers

stretch on your own

THA-THANG:
Mosey down to the rock pile and pick up a coupon. Mosey back up to the pavilion

two sets of thangs 120 seconds on and 10 seconds’ rest.

  • curls
  • Freddy Mercury
  • Air Taps
  • Welsh Dragons
  • OHP
  • LBC
  • Triceps extensions
  • merkins
  • Squat thrust

Stopped for time and mosey back to the AO-

MARY:

Ring of Fire until time

 

Good push this morning men, I want to show you the Tabata timer, it’s a great app! Easy to use and setup workouts so you can press play and let the lady tell you what to do.

 

Everyone take time to download it and try to lead a workout with it.

Friendship and Servant Leadership

The Scene: 70 and humid

Welcome/Disclaimer – YES

Warmup: SSH, Tempo Merkins, Mountain Climbers, Overhead Clap, LBAC-fwd/bckwd, Projectivator, Cherry Pickers

The Thang
• Follow the Leader to Library Parking Lot: mosey, side step, karaoke, bear crawl, skip, high knees to library parking lot: burpee broad jump toward Amphitheater
• Mucho Chesto @ Amphitheater: 10 – merks, 10 – werkins, 10 – diamond merks, 10 – stagger right, 10 – stagger left (hold plank – someone lead until 6)(rinse/repeat)
• 10 Box Jump/Step Up and Bernie up hill, 10 jump squats at top. (rinse/repeat)
• @ Playground: Baby Murph – 5 pull-ups, 10 merks, 15 squats (5 rounds) = 25 pull-ups, 50 merks, 75 quats
• Bear Crawl to Pool: 10 Wallups
• Follow the Leader to Friendship Bell: mosey to Parallel Bars – hold Al Gore till each pax has a chance to hand walk across bars, BBS till 6, mosey to Friendship Bell for Mary

MARY:
Kick-Flip to lead, other AOQs and guests, and Judge Judy

COUNT-OFF & NAME-O-RAMA
16 STRONG

CIRCLE OF TRUST/BOM:
2 years and 2 months ago, David Greer became Kick-Flip. (He pointed out that I was on Q that day!) Today we know him as a man of character, a leader among men. When he leads, he’s creative, he’s personal, he pushes us. He serves us by leading. So many of his Qs are memorable, the workout, the word, his leadership and drive, his friendship and encouragement. We are all better men because of him and we are glad to give him the Shovel Flag as our AOQ at the Project.
Maybe one of you will be AOQ after him. I hope you will all step up to Q soon. Just as we need Kick-Flip to show up, we all need you/each other to show up. It’s not only how we get better as men and leaders, it’s how we see and experience the diversity and creativity of God in fitting us together, in both our leading and our following. Your strengths pushes us in our weakness and vice versa. We are all disciples, followers/fellow travelers, friends, of Jesus. In Christian friendship, we disciple each other. We encourage each other. We call each other higher up and further in. Friendship is discipleship when Christ is in you. When you Q, you both lead and serve the men around you as friends. It is both friendship and servant leadership.

MOLESKIN:
Much appreciation to Judge and guys from other AOs who came to support and celebrate the passing of the The Project Shovel Flag to Kick-Flip. Shout out to Trolley who began the tradition of taking the picture at the Friendship Bell.

PRAYER:

Ribbed’s wife, men at Equalizer and other AOs whose marriages are struggling, Kick-Flip’s wife and new baby on the way

ANNOUNCEMENTS:
July 24 CSAUP “Off the Chain”

 

Hurt Lap

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Windmill IC x 10
  • BA Circ IC x 5
  • Twist the Trunk OYO
  • Stretch it out

THA-THANG:
First Nation Run to the track. This fell apart quickly… Run 1 lap (Hot Lap) – perform exercises – Run 2 laps perform exercises. Repeat until Recover is called. Exercises are below:

  • 5 Burpees
  • 10 Merkins
  • 15 Squats
  • 20 Crabbettes
  • 25 American Hammers

MARY:
10 Merkins, 10 BBS – Descending to 0 (9,9,8,8 etc.)
COUNT-OFF & NAME-O-RAMA
A Hand full of dudes +1
CIRCLE OF TRUST/BOM:
Junk delivered this:

Don’t be religious
When people in our society use the word “religious“ they think it means for someone to have faith in something or to be involved in one religion or another. That’s not what it means.
Humans by their very nature are constantly measuring themselves, most frequently against other humans. We can’t help it. It’s built into how we see the world and it’s part of why we have such a hard time relating to God, because we can never measure ourselves against him.
Instead we constantly measure ourselves against each other, choosing to see the things that make us look the best and ignore the things that make us look the worst. We make excuses for our shortcomings and pat ourselves on the back for our perceived areas of success or excellence.
This is religion. Religion requires rules and a constant measuring of oneself against a standard. The biggest challenge with that is that very quickly we begin measuring other people against the standard of us.
This happens in every religion. They’re not in an offer in escape from this, save one.
Jesus came to abolish religiosity in favor of rebirth, transformation of how we think. God doesn’t want more religious people, he wants converts. People who’s understanding and outlook on the world is fundamentally changed to one that seeks to glorify God instead of oneself. Men and women who recognize we can never earn salvation and therefore he’s not breeding us based on how many rules we have followed and how well we “toe the line.” Jesus said this clear as day. Man looks on the outward appearance (the rules, the way we look, posturing, judging)… but God looks on the heart. He cares about who you are not what you look like or the facade you put out there. He wants your heart, a renewing of your mind and a filling with His spirit – the behaviors follow naturally.

MOLESKIN:
5 exercises and Run laps to avoid a mile long burpee broad jump Mayberry penalty Q. Deal.

Lots of talk about getting Woke this morning. Felt the most woke about Junk’s word on acting religiously.

The Hot Lap turned into the Hurt Lap courtesy of Excite.

 

ANNOUNCEMENTS:
Work Day coming up & Off the Chain!

Welcome to TabaTa!

THE SCENE: Rainy – Meet at the Pav-A-Lon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I forgot my Weinke in the car so Tweet-E & Ribbed helped out. Then finished with some Tempo Merkins & of course – Cherry Pickers.
THA-THANG:
Welcome to TabaTa! Tabata = 20 seconds of work followed by 10 seconds of rest. Each Tabata is 4 minutes or 8 total rounds. We did two exercises per Tabata. Each Tabata had a 1 minute Interlude in between.

  • Tabata 1
    • Imperial Walkers & Shoulder Taps
  • Tabata 2
    • Single Leg Burpee (no merkin) & Dips
  • Tabata 3
    • Pull-ups (assisted or hangs) & HRR Merkins
  • Tabata 4
    • Squat Hops & Crabbettes (I want to call it the Crab & Grab)
  • Tabata 5
    • Plank Reach Throughs & Side Raises (surprisingly difficult)
  • Tabata 6
    • American Hammers & Mountain Climbers
  • I’m out of Tabatas so let’s run up to the gate and back. Also gives us street cred for working out in the rain.
  • Tabata 7 (from the hip)
    • DOMO Squats & BBS

MARY:
Broga – Stretch those hips & glutes out
COUNT-OFF & NAME-O-RAMA
Four Horsemen
CIRCLE OF TRUST/BOM:
From As a Man Thinketh – “A change of Diet will not help a person who will not change his thoughts. When a person makes his thoughts pure, he no longer desires impure food.” – James Allen

Stress eating, grazing, overeating, overindulging – call it what you will. This is something that I have struggled with for my entire life. Judge’s comments in the weekly newsletter motivated me to talk about it in the COT. A devotional or article that I came across in the last couple of months told me that when we surrender to Christ that we are FREE from all SIN in our life. Whatever we are holding onto is something that we haven’t yet surrendered. This is my stress eating habit. I was praying into it and felt like I was given permission to eat “all that is Holy”. What is all that is Holy? I ask God in a jokingly manner – “everything you pray over” is what came to mind next.

Man, what a realization!!?! I never pray over the handfuls of candy, or scoop(s) of peanut butter that I find myself eating. I never pray over my 3rd or 4th cup of coffee and never I have asked God to bless a 2nd helping of Ice Cream.

What if instead of just impulsively eating whatever carbohydrate or sugar laced item I can find… I said a prayer and asked God to bless it? Can it really be this simple? I tell you, like most rewarding things in my life. It is that simple, at least it seems to be, but it’s not easy. I wish I could tell you that I have absolutely mastered it and have given this sin away to be free once & for all from it’s grasps. Instead I tell you, that I’m in the middle of the fight. I’m in the battle. I’m still getting beat up. But… I’m glad to be in the fight!

According to James Allen, it starts with making my thoughts pure.

MOLESKIN:
Tabata is great way to push yourself. It’s only 20 seconds of work… how hard could that be? Apparently there are some good Tabata Timers out there and I don’t have to use the prerecorded, covers that these dudes were jazzed about.
ANNOUNCEMENTS:
Wesley House workday coming up, Off the Chain – keep your brothers in your Prayers!

Squats and Squirts

THE SCENE: Muggy and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

5 Cherry pickers

1 Burpee

left over right

right over left

THA-THANG:
Mosy to the first station. It’s a DORA with a Battle buddy and you have to complete all the items before you move up the next station. You must do one item while your partner runs up to the next station and back when they take a turn.

  • Squats
    Lunges
    Welsh Dragons

 

  • V-Ups
    Air Taps
    BBS

 

  • Merkins
    Pickle Pounders
    Monkey Humpers

 

  • CCD
    Hand Release Merkins
    Shoulder taps

 

MARY:
Ring of fire with Merkins till the end.

COUNT-OFF & NAME-O-RAMA

Link the workout for those who want to enjoy this on their Q.

https://1drv.ms/b/s!Akll34D0Rt7fgvN8Mc2xORxyQzbxNQ?e=3KJdGB