F3 Knoxville

Tag: Rocket

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

Tony Hawk

THE SCENE: A balmy 40 degrees with a light drizzle. Perfect beatdown weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30x SSH IC
10x Failure to Launch
10x Hindurkins IC
20x LBAC each way
20x OHC
10x Crabettes IC
20x Cossack Squats (10 each leg)
Toady-hop across the parking lot (not Tony Hawk, although that sounds much cooler. I’ll have to work on that…)
Bear crawl across the parking lot

THA-THANG:
Mosey over to the large parking lot. Battle buddy up.
Broken Wheelbarrow (partner holds only one leg) from one line to the next, 5 merkins on arrival.
Switch places with partner.
Repeat with other leg.
Squats for the Six.

Mosey to the courtyard. Divide into groups of 3.
One PAX under one shelter, other under shelter across the courtyard. Third PAX runs between (plus 2 burpees) and switches out.
Exercise pairs:

Iron Mikes – Cossack Squats
Diamond Merks – Carolina Dry Docks
Gas Pumpers – LBCs
Superman Swim – Sundial
Ran outta time! Hustle back to the AO!

MARY:
Ruckers were doing something or other at the AO when we got there… But time was up!
COUNT-OFF & NAME-O-RAMA
6 for Motherruck’n Monday: Sergeant Slaughter, Mermaid, Mandolin, Booster, Ginger, and Judge Judy. 19 for the standard beatdown (as tagged)
CIRCLE OF TRUST/BOM:
Stolen from Tank’s contribution to the weekly email, because it hit home:
Close your eyes.
Imagine you have a daughter.
Now imagine she’s dating someone just like you.
Did you smile?
No?
Then change!

Some things we lack the power to change on our own. We need the help of the Holy Spirit inside us. Without Him we can do nothing!

MOLESKIN:
Never had a nosebleed before today, but it bled like a stuck pig the whole way from my house to the AO! Managed to get it stopped just in time for the beatdown… could have been a gory mess!
ANNOUNCEMENTS:
Pullup Bars installation at the Dog Pound next month! Feb 29!

Look A Turtle (Press On!)

THE SCENE: 42F and rainy. Things were already going swimmingly.
F3 WELCOME & DISCLAIMER– Administered and cell phone check done too. $Free.99, Q was looking like a Turtle and not a professional that’s for sure.

Gazelle Trot (aka Mosey) to overhang outside of CPAC
WARM-O-RAMA:
Donkey Kick x 5
Frog Jump in place x 5
Jumping Spider x 10
Werewolf x 5
Spider Man w/Reach x 5
Flying Squirrels x 5
Copperhead Squat x 5
Monkey Humper x 5

Black Snake 1x each PAX through the line and then continue in formation to the ERC

THA-ANIMAL-THANG:Pyramid Workout – Start with the first exercise and add an exercise each round until you get to all 5 exercises and then drop an exercise until you get to 1 exercise:
10 Monkey Humpers
10 Mountain Goats
10 Frog Jumps
10 Flying Squirrels
10 Jumping Spiders
Choose Your Own Adventure
Duck Walk or Bear Crawl up the ramps at the ERC (alternate at the end of each round) and
Back down the stairs or run 1 lap (~1/8 mile) in the courtyard in the rain

Example Animal Adventure Workout
Round 1  – 10 Monkey Humpers, Bear Crawl
Round 2  – 10 Monkey Humpers, 10 Mountain Goats, Duck Walk
Round 3  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, Bear Crawl, 1 lap around the courtyard in the rain
Round 4  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, 10 Flying Squirrels, Duck Walk, 1 lap around the courtyard in the rain
Round 5  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, 10 Flying Squirrels, 10 Jumping Spiders, Bear Crawl, 1 lap around the courtyard in the rain
Round 6 (drop an exercise)  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, 10 Flying Squirrels, Duck Walk
Round 7 (drop another exercise)  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, Bear Crawl
Round 8 (drop another exercise)  – 10 Monkey Humpers, 10 Mountain Goats, Duck Walk, 1 lap around the courtyard in the rain
Round 9 (drop down to 1 exercise) – 10 Monkey Humpers, 1 lap around the courtyard in the rain,

If time permitted, Round 10 would add an exercise and repeat. I think we had a few PAX finish Round 6. After Round 5 the Q said no more adventures in the courtyard and after another 3 minutes the Q called recover.

MARY (Q had asked Jitters to lead):

20 American Hammers 4 ct OYO
20 LBC’s OYO
20 Flutter Kicks IC (fastest flutters ever I’m pretty sure)
10 Pickle Pounders IC

After calling recover, the Q decided our grand finale would be better done under shelter so “on your 6” was called and the Q asked Waxjob to lead “Row, row, row your boat” as he combined American Hammers + Boat / Canoe and singing all together so that “life is but a dream!”

COUNT-OFF & NAME-O-RAMA
21 PAX including 1FNG, plus 1 Wookie & and 1 Turtle on Q (here’s the ‘picture or it didn’t happen’. Dart Gun had to leave early).

CIRCLE OF TRUST/BOM:

For 23 years I thought I was a Christian. There was no fruit, confession, or repentance in my life for over two decades. I was self-absorbed, self-focused, and self-exalting. But God brought me down in my sexual idolatry and humbled me and broke me… and in the process, I believe genuinely saved me. The next steps in my journey are unsure, but the weight of my sin Christ has borne. As Philippians Philippians 3:12-16 says

12 Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. 13 Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, 14 I press on toward the goal for the prize of the upward call of God in Christ Jesus. 15 Let those of us who are mature think this way, and if in anything you think otherwise, God will reveal that also to you. 16 Only let us hold true to what we have attained.

Last week my divorce became final. I have confessed, repented, prayed, and begged for the Lord to be pleased with how I walked out the end of my marriage that I destroyed. God is not mocked. But my life is not over. I am called to be a HIM in every sense of the word. Christ died on the cross so I could walk in newness of life. In short, Jesus has called me to PRESS ON. And He has called many HIMs to do the same – in (at least from our perspective) “good” and “bad” circumstances (including rainy 42F F3 workouts):

5k is waiting on Venture Capital funding for his new job.
Mandolin is considering a new job, wife’s job struggles including losing her first patient.
Trolley’s Mom in Cali is recovering from water on the lungs
Judge has a new house, his wife went through post-partum depression (and is now on the other side of it PTL), and has a new mentee who doesn’t like cops or the church.
Anchorman has many Emerald Youth kids he cares for
Guardrail has ongoing heel issues so has to take a break from F3
Snaggletooth is caring for the kids alone this weekend while his wife travels for work
Ginger is moving to Nashville
Mailbox M has heart issues

All of us are called to press on for the prize of the upward call of God in Christ Jesus. This earth and no one and
no thing, job, salary, pleasure are our prize. Christ is our prize. Remember God’s Word through Paul:

13 Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead,

14 I press on toward the goal for the prize of the upward call of God in Christ Jesus.

Press on!

MOLESKIN:

Prayer for:
Hideout’s church plant
Mandolin’s job opportunity
Waxjob’s mother-in-law (signs of Alzheimer’s)
Prais for Survivor (FNG Welcome) over 2 years ago getting through his battle with cancer.

The turtle onesie was harder and the workout was harder than the Q expected .
ANNOUNCEMENTS:
Waxjob on Q Monday! Don’t forget to keep signing up for future Q’s as the JUCO Q-calendar fills up quickly. Also don’t hesitate to do a JUCO Bomb or a guest Q to help out and encourage other AO’s!

A Properly Motivated JUCO Posse

THE SCENE: Cloudy and cool, with temps around 32, and a wind chill in the high 20’s.
F3 WELCOME & DISCLAIMER: This is F3, Fitness Fellowship, & Faith.  Q has a cell phone in case of Emergency.  He is not a professional, and does not know your injuries.  You will need to modify accordingly.  You are here on your own volition, the only thing that brought you here was an EH (Emotional Headlock), and a desire to check out why these guys get up so early to roll around in parking lots. 
WARM-O-RAMA:
Cherry Pickers to 5
Baby Arm Circles forward & Backward 10 ea
The Motivator from 12 (312 total reps)  This exercise reduced the mumble chatter to zero and left only groaning and complaining.

THA-THANG:

This is a 2 station workout.  At station 1 located near the coupon pile, you will perform 20 reps of each of the following 6 exercises with a coupon: Rows, Curls, Squat Thrusters, Tricep Extensions, Calf Raises, BBS aka “Louganis” holding coupon over head.  After you complete the 6 exercises, run to the top of sophomore hill.  At the top you will perform 6 more exercises, again with 20 reps each.  The exercises are as follows: Wide Merkins, Squat Jumps, Curb Dips, Diamond Merkins, El Capitan to the crosswalk, and handrail pull ups.  Once you finish run back to station 1, where you will rinse and repeat.  This is an AMRAP routine.  Most PAX made it to the third round, some beast studs began their fourth.  Butter Knife was out font leading the charge with Frenchie and Erector hot on his trail.  There may have been others in the lead group, but I was not.

MARY:
Very little time for mary, the PAX held plank on their elbows for a short time (15-20) seconds.

COUNT-OFF & NAME-O-RAMA
29 HIM’s, no FNG’s.  My video failed, and I am proud of recalling 29 names from memory.  I will admit I struggled to complete the list as my picture was very grainy.
CIRCLE OF TRUST/BOM:

  • “I still have a dream, a dream deeply rooted in the American dream – one day this nation will rise up and live up to its creed, ‘We hold these truths to be self evident: that all men are created equal.’”
    Quoting the declaration of Independence.
  • “Faith is taking the first step even when you don’t see the whole staircase.”
    MLK’s Actions required Faith.  He was a champion for the civil rights movement, and so powerful a figure, with such a strong message, that those threatened by him eventually assassinated him.
  • “We must learn to live together as brothers or perish together as fools.”
    Matthew 22:39 Love your neighbor as yourself.
  • “I have decided to stick with love. Hate is too great a burden to bear.”
    John 13:34  “A new command I give you: Love one another. As I have loved you, so you must love one another.
  • “A genuine leader is not a searcher for consensus but a molder of consensus.”
    HIM-High Impact Man

MOLESKIN:
Praise from Butter Knife for the Men of JUCO.
Mermaid, 16th Wedding Anniversary today. His M is a patient woman for putting up with him for that amount of time.
ANNOUNCEMENTS:
Hardship Hill, can we create 2 Juco Teams?
OTB RUCK workout similar to the rush concept on Monday morning.  0500