F3 Knoxville

Tag: Rocket

Burden

THE SCENE: Cold but not too cold
F3 WELCOME & DISCLAIMER: Yes – all the stuff.
WARM-O-RAMA:

  • Projectivators
  • Tempo Squat
  • Tempo Merkin
  • Mountain Climbers
  • LBAC/fwd-bwd
  • Overhead Claps
  • 5 burpees OYO

THA-THANG:

  • Mosey to Pool Wall – 10 Wall-ups
  • Mosey to Playground – 10 Pull-ups
  • Mosey to Recruiting Center – grab 2 CMU
  • BRICKWORK: Begin exercise 1 at Parking Lot Island 1. Farmer Carry (FC)(pinch grip) CMUs to Parking Lot Island 2 for Exercise 2. Then Farmer Carry (FC) both CMUs back to STARTEX for next set of exercises.
    • 10 Blockees – FC – 10 Plio-merks
    • 10 CMU Kettlebell Swings – FC – 10 American Hammer (4-ct)
    • 10 CMU Thrusters – FC – 10 Tricep Extensions
    • 10 Lateral Step-ups (2-ct) – FC – 10 Bentover Rows
    • 10 Overhead Press – FC – 10 CMU Curls
    • RINSE AND REPEAT – We broke up the 2 sets with various Heavy Mary exercises (with CMU).
  • Mosey back to ShovelFlag

MARY:
NO TIME

COUNT-OFF & NAME-O-RAMA
6STRONG: Erector, Rocket, Kickflip, Mathlete, Biohack, and Snaggletooth

CIRCLE OF TRUST/BOM:
“Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.” (I Thessalonians 5:16-18)

It’s been hard this year to rejoice always. My hope has felt weak and anemic. With weakened hope, it’s not surprising that it’s also hard to pray. But I can give thanks. So we spent some time giving God thanks. Then we got coffee and my burdened already felt lighter for the company and our joint work together. I also read from Psalm 130 that reminds us that we wait for and hope in the Lord – because HE IS UNFAILING in His Love for us. He forgives, He provides, He comes through for us. For me.

And that is enough.

Leadership – Completing Various Projects

THE SCENE: 32F. COLD but great workout weather.
F3 WELCOME & DISCLAIMER + COVID: Administered (Full F3 Disclaimer link cited)
WARM-O-RAMA:
Windmill x 7 IC
Moroccan Night Club x 10 IC
Water Wheel x 7 IC
Spider Man w/reach x 5 ea OYO
Seal Clap Squat x 7 IC
Calf raises x 10 IC
The warmup ended up a Dealer’s Choice… and an exercise happened that has never happened during a Pool Boy Q before… and probably never will happen again. If you want to know what it was, you can ask The Project AO-Q – but it shall be known to YHC as “Voldemorts” henceforth.

THA-THANG:
Mosey to Courtyard
Sets of 11’s + Hold until the 6 is up:
1. Step-ups (1 step-up = 1 rep) / Incline merkins + Hold a Pickle Pointer (Glute Bridge)
2. Squats / Dips + Alternating Side Plank Switch every 10 seconds(Slappy started with Dips – they were harder near the end for sure!)

Mosey to the CMU Pile for 7’s
1. Blockees / Heavy Freddies (Pickle Pointer Hold for the 6)
2. Thrusters / CMU LBC’s (“not an LBC” mumblechatter) (Side Plank Hold for the 6 aka YHC)

Round 3 was planned but skipped because we needed to move to the 3rd thing (not to mention the Q was gasping for air)
Started walking (not a mosey) and the Q asked for an exercise we could do while walking – Lunges to the curb + Rocky Balboa as an intermediate way to still exercise and catch our breaths

Mosey to the traffic light. Wait on light to change we did an exercise (I think squats?)

Mosey across Oak Ridge Turnpike. Press next walk arrow and we did another exercise (also dealer’s choice but YHC did not remember)

Fast mosey to ORHS Tennis courts.
Across the tennis court (aka the direction not running into the net):
Bear Crawl from to next line – 1 x Werewolf – Crawl Bear Back to first line, 1 Squat, repeat to 2nd line all the way through the 4th line. Brief rest, repeat

Suicides (using the same lines) to end the workout x 3
60 seconds rest so we can really go hard

Went about 30 seconds over on the Q but got a great burn at the end!

MARY:
Negative, ghost rider.

COUNT-OFF & NAME-O-RAMA
Done – 7 PAX including 1 rucker (Kick-Flip!)

CIRCLE OF TRUST/BOM:
F3 is about leadership – I want to talk about some aspects of leadership this morning.
I want to introduce you to or remind you of some F3 terms about leadership that we all should be looking to put into practice (even as those who in the Church would aspire to become a pastor or deacon would fit the higher qualifications in the Word of God for those positions)
1. Leadership is about stepping up
43 feet  – Building a Leadership Road forty-three feet ahead of the people driving on it.

2. Bad leadership is better than no leadership
ClusterQ An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.

3. Leading well is making it about others – some F3 terms to put together how we assemble a Q that makes it about others
Brick – A singular positive Habit that is Advantageous to the individual or others.
Bricklaying – The joining of Bricks into a Routine.
Routine – A conjunction of Bricks that forms a Guardrail.
Guardrails – Foundational precepts that protect and Incentivize Acceleration to Advantage.
F3 workouts aren’t designed to showcase the Q. They’re about the PAX. We want to challenge, encourage, and help them become HIMs not just Sad Clowns who have been EH’d or even regular “PAX”

4. Leading well is about leading by example – being prepared AND being willing to and seeking to delegate responsibility.
80/1 Rule: The Q’s Delegation of every Task that a Team Member can do 80% as well as he can, except that 1% that absolutely and positively must be done by him.

I want to leave you with one (of I’m sure the many you and I both could cite) verses to inspire you to step up, lead, lead well, and lead by example:

1 Corinthians 11:1 – Be imitators of me, as I am of Christ.

MOLESKIN:
Prayed for Kick-flip’s family, wife, and children as they both grieve and rejoice today, December 15th. Praise for Ribbed’s M’s surgery going well and prayer for healing and relief of pain as the recovery continues.

ANNOUNCEMENTS:
Lots of Q spots open at #the-project and of course other F3 Knoxville locations. Step up to lead, strive to lead well, and keep trying when you fail as you trust God to work more than all the planning in the world can do!

Created in His image

THE SCENE: 30s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Projectivator from 10, 10 Imperial walker, 10 harry Rockettes, 10 tempo squats, 15 Moroccan night club, 10 tempo Merkins
THA-THANG:
Mosey to the Recruitment Center and grab a block. 4 corners style workout. Carry your block as you go.

Corner 1

  • 20 curls
  • 20 rows
  • 20 tricep extensions
  • 20 overhead presses

Corner 2

  • 20 Merkins
  • 20 thrusters
  • 20 heavy Freddie’s (2-ct)
  • 20 heavy flutter kicks (2-ct)

Corner 3

  • 10 staggered right block merkins
  • 10 staggered left block merkins
  • 20 squats
  • 20 lunges (total)

Corner 4

  • 20 blockees

Repeat AMRAP

MARY:
No time.
COUNT-OFF & NAME-O-RAMA

5 got stronger this morning.

CIRCLE OF TRUST/BOM:
In the beginning God created the heavens and the earth. The earth was formless and void, and darkness was over the surface of the deep, and the Spirit of God was moving over the surface of the waters. Then God said, “Let there be light”; and there was light. Genesis 1:1‭-‬3 NASB1995 

Then God said, “Let Us make man in Our image, according to Our likeness; and let them rule over the fish of the sea and over the birds of the sky and over the cattle and over all the earth, and over every creeping thing that creeps on the earth.” Genesis 1:26 NASB1995 

If you want to be reminded about how small we truly are, read the creation account in Genesis. God made mankind in His own image. Some times we may try to twist that around and make God out to be who we want Him to be. The fact is that He created us. We need to take our place at His feet, be obedient to His will, and submissive to His word.

happy tuesday.

THE SCENE: 39!
F3 WELCOME & DISCLAIMER: YES. All the things.
WARM-O-RAMA:
• SSH
• Mtn Climbers
• Tempo Merk
• LBAC (fwd/bkw)
• 5 burpees OYO
• Reach for the Skies/Let It Hang
• Cherry Pickers

THA-THANG:

  • Bear crawl to Bissell Park end of Parking Lot /25 Calf Raises on curb
  • Sprint to Library/25 Squats (hold Al Gore)
  • Mosey to Amphitheater/Mucho Chesto (10 merkins, 10 wide merks, 10 diamond merks, 10 stagger/10 stagger) X2 Rounds (hold plank)
  • Mosey to Pool Wall/15 wall ups/ BBS (hold leg lift)
  • Mosey to Playground/15 burpee Pull ups (hold chin up)
  • Mosey to Parallel Bars – 10 Lunges each leg/10 Dips (hold Al Gore)
  • Mosey to Friendship Bell/ATM (15 Alternating 4-ct Shoulder Tap, 10 Tempo Merks, 10 Merks) X2 Rounds (hold plank)
  • Mosey to Parking Lot/25 Squats – Sprint to other side/20 Lunges (each leg) –  Sprint back

MARY: Pax Choice: Flutter kick x15 (Unibrow), Freddy Mercury x10 (Slappy)

COUNT-OFF & NAME-O-RAMA
6STRONG: Unibrow, Slappy, Chaco, Rocket, Mathlete, Snaggletooth

CIRCLE OF TRUST/BOM:

I Peter 1:24-25: “since you have been born again, not of perishable seed but of imperishable, through the living and abiding word of God; 24 for “All flesh is like grass
and all its glory like the flower of grass.
The grass withers,
and the flower falls,
25 but the word of the Lord remains forever.”

And this word is the good news that was preached to you.

In troubled and troubling times, it’s good to know that at least one thing remains: God’s word. His word is as enduring as God is eternal. He is faithful – what He says, He will do.

MOLESKIN:
F3 on a cold day shakes all the laziness and love of the fartsack out of the body and mind.

ANNOUNCEMENTS:
Collecting coats with JUCO for Veterans’ families in need.

Hills, ponds and peace bell…

THE SCENE: beautiful morning mid 50s
F3 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
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Plank, lower and raise distance to ground
  • downward dog
  • Moroccan night club (IC) 4ct
  • Stretch on your own

THA-THANG:
Insert information about the workout.

  • 7s at bell, booby hurly and derkins
    Mosey to K-25 hill.
    2x – modified Blimps: 5 burpees, 10 lunge each leg, 15 imperial walker stop and run the hill and back. Then 20 merkins, 25 plank jacks, 30 squats, stop and run the hill again. Repeat that sequence twice.
    Mosey to pond and partner up. One runs the pond while the other does: flutters, dolly, LBC.
    Mosey back to bell, and do partner merkins. Hold plant while partner does 10 then switch. Do this until each person does 50 merkins.

MARY:
We did player choice on mary for 5 minutes
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
For the word, we kept with the theme of quotes and discussing their meaning. This is from Y0-Yo Ma as his underlying goal: Strive to build trust through the seeking of truth all within the idea of service.
ANNOUNCEMENTS:
none