F3 Knoxville

Tag: Sargent Slaughter

The Flooded Project

THE SCENE: Super rain and stormy (worked under the stage pavilion)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops (IC)
  • Squats (IC)
  • Cherry pickers    
  • Little baby arm circles (forward)
  • Little baby arm circles (reverse)
  • Tempo merkins
  • Tempo squats
  • 5 burpees

THA-THANG:

Lazy Doras:Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 300 total squats are completed.
CMU work. Complete the below, then lunge to other side of stage and do 5 burpees, and 20 big boys
  • 20 curls
  • 20 presses
  • 20 triceps

MARY:
Players choice, we did flutters, dead bug, Freddy mercury.
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:
focused on privilege using Acts 22:25 as an example. Modified this a bit to highlight that one can start life with limited privilege, but gain privilege through life. The challenge was to not be limited by you less privileged past, but to see where you are now and benefit those around you with what you have.
MOLESKIN:

ANNOUNCEMENTS:

A JUCO Invasion at The Equalizer

THE SCENE: An unseasonably warm January day with temps in the high 40’s
F3 WELCOME & DISCLAIMER
I failed to announce that I had a cell phone with me in case of emergency.  This is a new precaution that Q’s have been tasked with when leading the group.
WARM-O-RAMA:
-The Motivator from 11
-Tempo Squats
-Cherry Pickers

THA-THANG:
2 stations, at one station we did upper body work, then ran to the 2nd station to focus on the lower body.  We ran about .2 miles in between the tennis courts and the pavilion at the top of the hill.  We did one exercise, ran to the next station, and alternated until we ran out of time.  At the top we did 4 sets of 20, these were the exercises.  Merkins, Picnic table pull ups, and dips.  On the tennis courts we did 4 sets of 20 squats, calf raises, and then El Capitan’s across the width of the tennis courts.  We had the lights on at the tennis courts, and it made me realize how ugly the men of F3 really are.  No wonder we workout in the Gloom!  That is a joke, we are all amazing looking specimen.

MARY:
We began with a 10 count of Carolina Dry Docks, then the PAX got mouthy and it was recommended that we also do 4 sets of 20 of that exercise.  After our arms fell off at the shoulders, we did 20 flutter kicks in cadence, and 20 BBS as we ran out of time.
COUNT-OFF & NAME-O-RAMA
We had a record of 15 in attendance at the Equalizer, the previous record was 13.  We had one FNG, who we named Gotcha. (Josh McMullen?, Age 28)
CIRCLE OF TRUST/BOM:
The Great commission, Matthew 28:16-20  The challenge was to go out and make disciples as Jesus commanded in the Great Commission.
MOLESKIN:
Prayer Requests:
Tank- Praise that his wife has some relief from the kidney stone that has been ailing her.
Wax Job – Pray for discernment about his Mother in Law that is suffering from Alzheimer’s.
ANNOUNCEMENTS:
Doubtfire on Q Wednesday, and Bartman on Friday.

Slaughter tours the Asylum

THE SCENE: A crisp 65 degrees, beautiful weather for my tour of the AO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10; Cherry Pickers (slow) x 7; Overhead Clap x 25; Moroccan Nightclub x 25.

THA-THANG:
Inaugural “Flight of the Blue Falcon”

  • Given two 8x12x16 (XL) CMUs, two PAX held the CMUs overhead while the rest of the group ran away for a 10-count.  At the end of the counting, “drop” was called and the herd executed AMRAP of an exercise designated by a block-holder (burpees, merkins, squats, pickle pounders, smurf jacks, etc) until the blocks caught up and were passed off.  Upon exchange, the new CMU holders designated the next exercise and began 10-count while everyone else ran away.  Rinse and repeat, with a goal of showing the Q the ins and outs of the AO (Everest, Cardiac Hill, etc) until time was up.

MARY:
Arrived back at the AO with about 5 minutes to spare, completed flutter kicks x 25, tempo squats x 20, then overhead claps/moroccan nightclubs until time was up (lost count in the midst of the mumble-chatter).

CIRCLE OF TRUST/BOM:
1 Peter 5 v. 6&7 say “Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you.”  Talked about what it means to cast anxieties on Him, and that it means to cut the cord and leave it there, not reel it back in like a crank-bait.  Shared a story about a flight with my M, when she got very nervous during a turbulent flight.  Being the “good husband” that I thought I was being, I told her not to worry, that it would be ok.  Of course, that didn’t help, and she looked at me, panicked, and said “how do you know?”.  My too-quick and too-honest response was “I don’t, but I can’t fly the damn plane, so there’s nothing I can do about it…”  This is a good reminder that as men, we need to be honest, but we need to do so with love.
MOLESKIN:
The Asylum bunch was fun, but way too courteous.  I should have explained the “blue falcon” concept better at the beginning, because they were asking “who wants the block?” instead of just handing it off to the next vict.. er, uh, participant.
ANNOUNCEMENTS:
Keep an eye on the Q calendar, me and “my friends” as Mermaid called them, will be making appearances at more AOs to spread the love.

JUCO AMRAP

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmills
THA-THANG:
Mosey to the back parking lot. AMRAP workout starts at northeast corner.

  • 10 burpees
  • Run to Southeast corner
  • 20 merkins
  • Bear crawl to Southwest corner
  • 20 heels to heaven
  • Run to northwest corner
  • 20 squats
  • Run up the hill and then to the coupon pile
  • Grab a coupon and do 20 curls and 20 overhead presses
  • Run up the stairs and tag the building
  • Run back to start
  • AMRAP

MARY:

Ring of fire with two merkins while all other PAX hold a plank.  Then, we made an attempt to do a 6″ plank while the PAX did a merkin around the ring, but it didn’t work all that well (poor instructions given by the YHC).  We finished up with 10 flutter kicks.

COUNT-OFF & NAME-O-RAMA
33 HIMs at JUCO.  Welcome FNG, Hound Dog!
CIRCLE OF TRUST/BOM:
Proverbs 28:23 – “He who rebukes a man will afterward find more favor than he who flatters with the tongue.”  Confrontation is sometimes a difficult thing to overcome, but sugar-coating the truth may be worse.  Correcting a brother, may help him to direct him back to the right path and may help save their soul.  As a result, a stronger, more meaningful relationship may flourish.
MOLESKIN:
It was great to get to Q once again at JUCO.  It is amazing what a year has brought to this AO!
ANNOUNCEMENTS:
Sign-up for Hardship Hill.  Judge Judy has your Brolympic shirts if you ordered one.

Army Training Sir

THE SCENE: About 35 degrees, but we warmed up quick.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA (all IC):

SSH x 20
Mt Climbers x 15
Merkins x 15
Freddy Mecury x 30
Tempo Squats x 10

THA-THANG:

Formation Run to Sophmore Hill (Jodies such as C-130, Copperhead Road, etc)
4 Corners — 20 Burpees > 30 Squats then lunge to 40 Merkins > 50 flutter kicks
Formation Run to Large Parking Lot Cross Campus
4 Corners in reverse order
Formation Run to back to AO

MARY:

  • Row Your Boat in honor of Waxjob
  • Hello Dolly x 50 then time ran out

COUNT-OFF & NAME-O-RAMA
30 HIMs in attendance (counting the RUSH folks)
CIRCLE OF TRUST/BOM:
2 Tim 3:16 – stressing all Scripture
MOLESKIN:
Challenge to read through the Bible in a year as a family