F3 Knoxville

Tag: Rocket

Project: Sore Baby Chest

THE SCENE: 50s and raining… It was great. Coulda been much worse, right?
F3 WELCOME & DISCLAIMER: Welcome to F3, Free Workout, Not a professional, You’re here of your own volition, Scale/modify as needed, I have a cell phone in the event of an emergency. Done and Done.
WARM-O-RAMA:
Due to rain, we warmed up under the covered drive of the Senior Center.
1. 15 SSH – 4ct, IC
2. 15 Squat – 4ct, IC
3. 15 Arm circles – 4ct, IC (both directions)
4. 15 Moroccan nightclub – 4ct, IC
5. 15 Overhead clap – 4ct, IC
6. 15 Merkins – 4ct, IC
7. 5 Burpees – OYO
8. 10 Cherry Pickers – 4 ct, IC
9. 8 Project Motivators (AKA The Project-ivators – IT’S A THING)

THA-THANG:

Mucho Chesto @ Amphitheater: My kids think it’s funny that I don’t have any hair on my chest. They call me “baby chest” because they think all men should have hairy chests. (What are we back in the 80’s when Tom Selleck was the measure of a man?) So, as punishment, I mean, for exercise, PAX did 10 of each type of merkin: Regular, Wide, Diamond, Stagger Right, Stagger Left for a total of 50 merkins. Rinse-Repeat for a total of 100. Lots of groaning and ugly form in the 2nd set. Mosey over to Library Parking Lot.

Barak Obama @ Library Parking Lot: Named after the 44TH POTUS, PAX begin at one parking lot island, bear crawl 4 parking lines then do 4 merkins. Rinse/repeat to the other parking lot island. It was only light rain at this point so there was little to no complaining. That started when we bear crawled back 4 parking lines + 4 merkins back to the starting point. Mosey over to the Senior Center Parking Lot.

Apple Turnover @ Senior Center Parking Lot – We needed to grab gloves because my tender hands were revolting against me for all that bear crawling – on the asphalt – in the rain. Just in time for MORE BEAR CRAWLING. Apple turnover included PAX bear crawling 3 parking lines, and then flipping over to crabwalk (forward) 3 parking lines. We began from one parking lot island to the far parking lot island. When we made it there – we crawl-beared (that’s right, backward bearcrawling…) 3 parking lines, flipped over to crabwalk (backward) returning to starting point.

BONUS: Since we burned through our workout so quickly, with the extra time, we did 5 burpees at one end of the parking lot and sprinted to the other side. Then, 5 burpees and sprint back to the start. Rinse and repeat until I was completely gassed – I mean, until time ran out.

MARY:
Mary @ Covered Drive of Senior Center: PAX Choice – LBCs, Rosalita, Freddy Mercury, Left Side Crunches, Right Side Crunches, Flutter kicks, and Big Boys with funky cadence, courtesy of Mailbox.

COUNT-OFF & NAME-O-RAMA
Lucky 7: Erector, Kickflip, Rocket, Samaritan, Mailbox, Slappy, Snaggletooth-Q

CIRCLE OF TRUST/BOM:

ALL WHO TRUST, LOVE, AND FOLLOW CHRIST ARE MINISTERS OF RECONCILIATION.

2 Corinthians 5:14-21 – “For Christ’s love compels us, because we are convinced that one died for all, and therefore all died. 15 And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.

16 So from now on we regard no one from a worldly point of view. Though we once regarded Christ in this way, we do so no longer. 17 Therefore, if anyone is in Christ, the new creation has come: The old has gone, the new is here! 18 All this is from God, who reconciled us to himself through Christ and gave us the ministry of reconciliation: 19 that God was reconciling the world to himself in Christ, not counting people’s sins against them. And he has committed to us the message of reconciliation. 20 We are therefore Christ’s ambassadors, as though God were making his appeal through us. We implore you on Christ’s behalf: Be reconciled to God. 21 God made him who had no sin to be sin for us, so that in him we might become the righteousness of God.”

MOLESKIN:
I have the privilege of visiting fellow followers of Jesus who are incarcerated at the Morgan County Correctional Complex (MCCX). I am writing a letter to the governor of Tennessee on behalf of a friend for clemency. I believe that his life in prison testifies that he has paid enough of his sentence, that he is a true follower of Jesus, and that his life is better spent outside of prison walls with his family and as a contributing member of society, not as a threat or a parasite. He now can live and serve as an ambassador for Jesus, calling and imploring others to be reconciled to God, as he himself has been through Jesus Christ our Lord. What’s striking is how we can view someone in one way, when God sees him another way completely. While his prison sentence is justified, he now has a greater calling (a minister of reconciliation) to live beyond his past into a new eternal purpose as a new man.

WE ARE MINISTERS OF RECONCILIATION.

ANNOUNCEMENTS:
The Project adding Thursdays so we’re all going to be Q’ing a couple times each month. Tuesdays will remain traditional bootcamp workouts, Thursdays will be heavy work: rucking, CMU, etc. Kickflip on Q – bring CMUs. Hardship Hill in May – JUCO has at least one team with another possibly in the works. Sign-up.

DORA, Noonan, and Burpees

THE SCENE: Mostly Cloudy, 41°F, Feels like 37°F, Humidity 82%, Wind 6mph from SW – Thanks Frenchie
F3 WELCOME & DISCLAIMER – Killed it
WARM-O-RAMA:
Zero Burpee Warm-up. Always a favorite.

0xBurpees, 20xSSH, 2xBurpees, 10xWindmills, 4xBurpees, 10xLBAC fw&bk, 6xBurpees, 10xTempo Squat, 8xBurpees, mosey towards Sophomore Hill, stop for 20xflutter kicks, mosey some more, 10xBurpees
THA-THANG:
At Sophomore Hill, grab a battle buddy for some original DORA 1-2-3:

  • 100xMerkins
  • 200xBBS
  • 300xSquats

Mosey over to the coupon pile and grab one for a new exercise: The Noonan (Description per Exicon: Running up stadium stairs with a ruck on. Any form of weighted ruck or coupon up and downstairs. In Honor of F3 Naperville’s Steve Keough (F3 Noonan) who suddenly passed away while rucking.)

In honor of the passing of F3 Noonan just 2 days after he turned 50, we completed 50 collective trips up and down the stairs to the sports building with our RESPECT PAX leading the way. During this exercise I asked everyone to take a moment of silence to meditate on how blessed we are to have our health and to pray for those that don’t.

Mosey with your coupon over to the stadium. At the bottom of the hill perform the following starting with 10 reps of each and adding 10 reps after each round:

  • CMU Curls
  • CMU Tricep Extensions
  • CMU Swings

Run to the top of the Stadium Hill and perform 5 burpees to complete one round. Repeat adding reps until time was called.

MARY:
Mosey back to the shovel flag.
COUNT-OFF & NAME-O-RAMA
26 HIMs; 3 Ruckers and 23 Boot Campers
CIRCLE OF TRUST/BOM:
My favorite verse for quite a long time has been:

“And we know that all things work together for good to those who love God, to those who are the called according to His purpose.” Romans 8:28

Although this is my favorite verse, I used to apply it the wrong way. This verse does not guarantee that everything that happens to us in this life will benefit us in this life. It means that even when bad things happen to us in this world, if we maintain our faith and love in God, those things will benefit us in the life to come. The Bible does not teach that prosperity is something guaranteed to Christians, quite the opposite is true. We will be tried and persecuted in this life, but through those trials and tribulations we will grow closer to God. The things in this world are fleeting and ultimately meaningless if we don’t maintain our faith in God.

MOLESKIN:

Shoutout to all of our PAX that have earned RESPECT. You don’t know how much us young bucks envy the fact that you are still out here pushing us to get better. You have something that we may never have, but that we all hope to have when we are 50+.

It’s been awesome seeing JUCO grow as much as it has this last year. We’ve added JUCO: Rush on Wednesdays at 0515 and are still testing out JUCO: Ruck on Mondays at 0500. Come get ya some!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Inaugural Project Heavy PT

THE SCENE: rainy, upper 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 15 overhead claps, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THA-THANG:
Exercises performed buy muscle group for maximum burn.

Shoulders/Chest/Triceps

  • 20 Merkins
  • 20 Overhead presses
  • 20 Tricep extensions

Biceps/Back

  • Colt 45
  • 20 Rows

Legs

  • 30 Squats
  • 30 Lunges (total)
  • 30 Calf Raises

Core

  • 15, 4 ct Heavy Freddies
  • 15 Big Boys
  • 20 American Hammers (total each side)

Rinse and repeat until time is called.

MARY:
15 flutter kicks and some stretching
COUNT-OFF & NAME-O-RAMA
6 HIMs to kick off Thursday right.
CIRCLE OF TRUST/BOM:

Growing this AO is the goal.  We want to reach out to as many men in the community as possible.  Today, I wanted to remind everyone of our mission.

F3: Fitness, Fellowship, and Faith

Fitness is what gets it going. A free workout certainly is enticing for anyone wanting to get their fitness where it needs to be.

Fellowship is the glue that holds us together. I don’t wake up early and get wet from rain for just any reason. I do it for the fellowship.

Faith is the ultimate strength builder for HIMs. Recognition that we are but a small part of the universe around us is so humbling.  I appreciate all the words of wisdom shared during COT.
MOLESKIN:
Don’t eat two chicken biscuits as a pre-work out “snack”. Just ask Whipper.

Act Like a Wolf

THE SCENE:  Wet and warm
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Moroccan Nightclub x 10 IC
Hairy Rockettes x 10 IC
Project Motivator x 10
Seal squats x 10 IC
Werewolves x 8 IC
Dead bug x 10 OYO

THA THANG:

Long mosey to the cinema…

“Wolves Hunt the Rabbit”

There is a 100m parking lot that is divided by 7 parking lanes.  PAX start on one end of the lot – we’re the Wolves.  One PAX (Erector) is our Rabbit – he gets a head start and goes to line 3.

Game starts when the Wolves howl.  The Rabbit does 12 Merkins then advances to the next line….12 merkins – advance again…  Repeat, working toward the end of the lot.  He’s trying to make it to safety.

The Wolves do 8 Merkins and advance – we’re trying to catch the rabbit (he gets a head start but does more Merkins).  When a Wolf catches the Rabbit, he becomes a Rabbit and they all advance together (doing 12 Merkins together).  Rabbits win if they make it to the other side.  Wolves win if all Rabbits are caught by the last Wolf.

Repeat the game a few times with a new Rabbit and new exercise each round.  Perform with;

  • 4 / 6 Iron Mikes (both legs)
  • 4 / 6 Flutter Kicks (4-count)
  • 8 / 10 Mountain Climbers (4-count)
  • 6 / 8 Squat jumps

 

Line up at one end of the lot – divide into two teams.  Teams will race to the other side of the lot, sprinting diagonal routes between the parking lot islands.  When you get to an island on the west side, perform 5 burpees.  When you get to an island on the east side, perform 10 Dead Bugs (4-ct).  Each team will end up doing 3 sets of each.  First team to hit the other side wins.

Repeat the race – this time west side does 10 merkins, east side does 10 LBCs

 

Mosey around to the back of the cinema…

 

DORA – Partner 1 bear crawls to the base of the steps, runs to the top of the steps and back to Partner.  Partner 2 performs exercise.  Switchero.

  • 50 Werewolves
  • 100 Rosalitas
  • 150 Mountain Climbers

 

Long mosey home….

 

MARY:

Mailbox led the Mary while I chillaxed back at my car – sweet!

COUNT-OFF & NAME-O-RAMA

10 HIMs

CIRCLE OF TRUST/BOM:

For millennia, the wolf has been revered across cultures and civilizations as the epitome of the warrior spirit.  They are intense, fierce, fearful, fascinating creatures and unique in many ways.  Wolves are incredibly complex.  They have a ferociousness about them – yet they also have a very empathetic spirit.

Did you know that within the animal kingdom, wolves are one of the only animals that practice adoption?  When they stumble upon an orphaned pup – even if it belongs to a rival, wolves have been known to take them into their own den and raise them as their own.  That is entirely unheard behavior for an apex predator.  Wolves are excellent communicators with body language – understanding each other’s subtle movements.  Wolves are also very socially smart.  Within the wolf pack, they seem innately to understand the responsibilities the strong have to the weak, the full to the hungry, and the young to the old.  Wolves are not afraid to show affection – licking, grooming, nuzzling and even nibbling one another.

How tenderhearted this fierce creature can be.  Wolves are full of potential intensity – and full of empathy.

In that sense, men – I am asking you to act like a wolf;

  • You all have the spirit and intensity of warriors. Continue to be strong in the ways that count – fiercely loyal to your pack, alert, vigilant, a protector, rock solid…  Be as bold as a lion! (Proverbs 28:1).  Be zealous for good works! (Titus 2:14).  When life requires it of you, be ready to spring into action with a fierce intensity!

But SIMULTANEOUSLY… (here’s what we can learn from the wolf – and here’s the part that I need reminding of from time-to-time…)

  • Be SOFT in the ways that count. Be tenderhearted with your family and loved ones.  Show humility.  Avoid arguing.  Speak evil of no one.  Have sympathy for those less fortunate.  Be socially aware and alert to those around you.  Demonstrate brotherly love.  Be playful with your kids and patient with them.  Show gentle affection to your wife and pamper her.  Be emotionally available.  (See Ephesians 4:32, Titus 3:2, 1 Peter 3:8, Colossians 3:12).

To be a wolf is to be a brave warrior, but it is also to be tender nurturer.

You are called to be both.

 

MOLESKIN:

Great to see Guardrail and Waterboard at the AO!

Hat tip to Mailbox for leading our Mary today!

Hat tip to Levi Lusko for inspiring the Word.

ANNOUNCEMENTS:

The Project is expanding!  Thursday bootcamps starting this week!!  Erector will be on Q – you won’t want to miss it!

What Does Frozen 2 & 100 Burpees Have in Common?

THE SCENE: 41 degrees – great weather for a day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 8
  • Side Straddle Hops (IC) X 15
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Sprints back & forth across the parking lot X 4
  • No Mosey – Stayed in the AO Lot the entire time

THA-THANG: AO Parking Lot

January Challenge – 100 burpees for time

Four corners – 10 reps of each exercise in all 4 corners.

  • 1st Lap – squats, diamond merkins, big boy situps
  • 2nd Lap – lunges, merkins, heals to heaven
  • 3rd Lap – calf raises, wide merkins, Freddie Mercury
  • Rinse and repeat

MARY: Part of the Q

COUNT-OFF & NAME-O-RAMA  26 HIMs & 1 FNG – DeVito

CIRCLE OF TRUST/BOM:

Back in December, I took my youngest daughter to see Frozen 2. During one scene of the movie, Anna was sad because she though Olaf and Elsa were dead. She almost gave up but sang the song “The Next Right Thing” and me and my daughter got pretty emotional. Read the words below and realize that we are faced daily to do the next right thing. The question is are we going to do it?

  • Should we WATCH basketball on TV or PLAY basketball with our kids?
  • Should we PLAY a game on our phone or PLAY a game with our kids?
  • Should we volunteer in our community or live in our own little bubble and not go out of our comfort zone?
  • Should we exercise, read the Bible, be a great employee, friend and family member or just muddle through life?

Let’s always think about what the right thing is, take a breath and then take a step in the right direction!

The Next Right Thing from Frozen 2

I’ve seen dark before, but not like this
This is cold, this is empty, this is numb
The life I knew is over, the lights are out
Hello, darkness, I’m ready to succumb
I follow you around, I always have
But you’ve gone to a place I cannot find
This grief has a gravity, it pulls me down
But a tiny voice whispers in my mind
You are lost, hope is gone
But you must go on
And do the next right thing
Can there be a day beyond this night?
I don’t know anymore what is true
I can’t find my direction, I’m all alone
The only star that guided me was you
How to rise from the floor?
But it’s not you I’m rising for
Just do the next right thing
Take a step, step again
It is all that I can to do
The next right thing
I won’t look too far ahead
It’s too much for me to take
But break it down to this next breath, this next step
This next choice is one that I can make
So I’ll walk through this night
Stumbling blindly toward the light
And do the next right thing
And, with it done, what comes then?
When it’s clear that everything will never be the same again
Then I’ll make the choice to hear that voice
And do the next right thing

MOLESKIN:  Be open to learning wherever you are…like the movies seeing Frozen 2 w/ your daughter, Strawberry Shortcake

ANNOUNCEMENTS:

  • Help build pullup bars on February 29 at the Dog Pound
  • Hardship Hill is on May 2