F3 Knoxville

Tag: Slappy

Stand together to face adversity

THE SCENE: clear chilly morning
F3 WELCOME & DISCLAIMER given
WARM-O-RAMA:
TN rocking chair.  Tempo merkins, SSH, baskalist
THA-THANG:

  • TABATA STYLE 40 seconds step-ups 20 Bruce lee abs . 8 sets 2 rounds 1minute plank hold between round
  • 1,000 rep step-ups
  • Bruce Lee Ab( American hammer,  leg lifts,  little baby crunches, awkward turtles, heels to Heaven, Flutter kicks
  • Run 1 mile

MARY:
Thunderstruck
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.
Ecclesiastes 4:9‭-‬10‭, ‬12 ESV
https://bible.com/bible/59/ecc.4.9-12.ESV
MOLESKIN:
The workout was a reminder of Navy Seal Chad Wilkinson who committed suicide.  Many men today have Adversity they are facing and without a true sense of community of men to help them overcome so they can be the best version of themselves that God has planned for them.

F3 is just this to be there for other HIM so we don’t lose anymore.
ANNOUNCEMENTS:

Turtle power

THE SCENE: wet morning
F3 WELCOME & DISCLAIMER: given
WARM-O-RAMA:
Some Knox Cherry pickers,  some Tempo merkins, some Tempo squats and little baby arm circle .

Mosey to the brinks to grab a few CMU. To take back to the back side of the senior center.

Tha-Thang

  • Tabata 40 seconds work 20 seconds rest. 8 times 4 rounds
  • Exercises: (curls, tricep extensions, overhead press, rows, rifle carry down the hil and murder bunny up)
  • Carried the CMUs back to a truck for loading up.

MARY:
Hims led some excises till time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: shared that God has F3 here to help me understand what I need to do in being better for my community and there will be times of adversity to help me become stronger 
MOLESKIN:
ANNOUNCEMENTS:

The Return of the Flight of the Blue Falcon

THE SCENE: High 30s clear and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Tempo Merkins
Tempo Squats
THA-THANG:
Mosey to CMU Pile
Grab the two new blocks that are … heavy
Return of the flight of the blue falcon
Two Pax have large blocks, call an exercise and start counting to 10 while the remaining Pax run.  At 10 they yell halt, and the running pax perform the called exercise until the pax carrying blocks arrive.  The blocks are passed to different pax, and this process is rinsed and repeated for the duration of the workout.  One of these blocks is near 50 lbs, and one is greater than 50lbs

MARY:
For the last three minutes, we performed flutter kicks, snow angels, and LBC’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I recently cleaned out my closets and donated many items.  It was the inspiration to wear some of the “GEMS” I rediscovered when I was cleaning to the workout this morning.  We talked about the importance of donating some of the things that we are not using to others who could put them to use.  In addition, I asked that we consider to be vulnerable and share our struggles as well as our experiences.  Others in the group may find value in the struggles and experiences we share.  We build a community and bonds when we share these experiences, and as men we sometimes hoard our feelings and emotions, and this is a safe space to share them.
MOLESKIN:
FNG Teamster needs to be added when a tag is created.
ANNOUNCEMENTS:

The Ocho UNO Q

THE SCENE: A crisp, but beautiful gloom set the backdrop for what was destined to be a great day!

F3 WELCOME & DISCLAIMER: Every HIM was welcomed and disclaimed.

WARM-O-RAMA:

  • 20 SSH
  • 20 LBAC
  • 15 Tempo Squats
  • 15 Merkins
  • 15 Mt Climbers
  • a few Up & Down Dogs
  • 3 perfectly executed Knoxville Cherry Pickers (because ground cherries are the only cherries)
  • A warm-up lap around the lot

THA-THANG:
HIMs were welcomed to the “table” on the porch to play OCHO UNO.

The OCHO UNO Q

One Uno Deck (1-3 cards thoughtfully removed)

Green – CORE
Red – LOWER
Yellow – UPPER
Blue – BURPEES

Process: Draw a card, identify the exercise, place card in discard pile, flip the exercise card over, announce your exercise. Number on card = number of reps (0=10). Pick one of the exercises that hasn’t been done yet. When all are picked, all are available again. ALL 8’s are OCHOs (ANY COLOR) = Yell Ocho and take a lap

Multipliers:
+2 means double the next card. Pick one more card, use color of second card, pick an exercise, and x2 the reps
+4 means quadruple the next card. Pick one more card, use color of second card, pick an exercise, and x4 the reps

All special cards are all 8’s. Color doesn’t matter:
Skip = 8 Single-leg squat (4 each leg)
Reverse = 8 Groiners (2 count = 1)
Wild = 8 Mt Climber (4 count = 1)

Announce your number and exercise loud enough for everyone to hear the call. After the HIM to your right announces the number and the exercise, you don’t do that exercise. You sit out one round and draw yours and get ready to announce so that we have constant work.

CORE (Green)
Basilisks
Prone Rows
LBCs
Freddy Mercurys (4 count)
Big Boys

LOWER (Red)
Squats
Monkey Humpers
Jump Squats
Lunges (2 count)

UPPER (Yellow)
Merkins
Hand-Release Merkins
Carolina Dry Dock (pike push-up)
Shoulder Taps
Triceps Dips (in reverse plank or on wall/bench)

MARY:
We had time to lay down and pull off some Hello Dollys and Side Crunches.

COUNT-OFF & NAME-O-RAMA
We made it!

CIRCLE OF TRUST/BOM:

I want to tell you about the Ocho Unos of the Bible.

You know that left to ourselves, we’re a wreck. Genesis draws a bleak picture of humanity. The hearts of humanity are always evil everywhere. So, God brought judgment on that evil through the flood. But in His great mercy, He didn’t wipe out everyone, God graciously rescued a family to continue His plan. God remembered us.

Genesis Ocho:Uno (ESV) — 1 But God remembered Noah and all the beasts and all the livestock that were with him in the ark. And God made a wind blow over the earth, and the waters subsided.

And yet human beings still continued to do what was right in our own eyes instead of living by God’s good ways. So instead of just telling us about the way, God Himself became the way. That’s what we celebrate at Advent and Christmas.

Matthew, Mark, and Luke 8:1 all show us Jesus teaching about how to be made right with God and many people turned from their sins and followed him.

Matthew Ocho:Uno (ESV) — 1 When he came down from the mountain, great crowds followed him.

Mark Ocho:Uno (ESV) — 1 In those days, when again a great crowd had gathered, and they had nothing to eat, he called his disciples to him and said to them,

Luke Ocho:Uno (ESV) — 1 Soon afterward he went on through cities and villages, proclaiming and bringing the good news of the kingdom of God. And the twelve were with him,

God came to us. The baby in the manger made a way for us by coming as God and as man to live the life we should have lived and then by paying our price for the sinful lives we have actually lived. He made the way. So that the best Ocho Uno in Scripture is…

Romans Ocho:Uno (ESV) — 1 There is therefore now no condemnation for those who are in Christ Jesus.

And then one day soon, the one who came as a baby to live life for us is coming again as the Lamb of God who is also the Judge and King.

Revelation Ocho:Uno (ESV) — 1 When the Lamb opened the seventh seal, there was silence in heaven for about half an hour.

So, men, my simple encouragement to you today is if you want your marriage to change, if you want your parenting to change, if you want your life to change it starts with this. Are you still living under the right condemnation for the wrong you’ve done, like a slave chained to your sin? Put your hope in Christ, because he has paid the price, there’s no more condemnation for a man in Christ. And then, live like men who God has remembered and pronounced free of condemnation. Live for Christ in your marriage, with your kids, and at your work today. If you’re in Christ, you’re a free man. So step up and stop living like a slave to sin.

MOLESKIN:
Prayed for Cosmo’s mom, for healing and endurance. Prayed for Mathlete’s M, who’s getting close to bambino siete arriving. Prayed for all the brothers who are travelling this time of year.

ANNOUNCEMENTS:
Project Christmas fellowship upcoming.
2.0 workout on Christmas Eve. 12 pains for the chilluns.
And Kick & Mathlete mentioned something about a billion burpee challenge in January. Sounds just crazy enough to make men of all of us.

Four Corner Journey

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
57 ℉ 57 ℉ 95% 4.2 mi/h SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:
SSH – 26IC
Grady Corns – 20IC
Rockettes – 12IC
Cherry Pickers/Willie Mays Hays

THA-THANG:

Mosey to covered area by the church. Using the four corners of the sidewalk around the square.

Elevens in corners 1 and 3. Merkins and Squats
Four corners. Movement between corners always facing west. So karaoke both ways, mosey, and bernie.
1st – 15 4ct Mountain Climbers
2nd – 20 Squats
3rd – 10 T-Merkins
4th – 25 single count SSH.
R&R three times.

Tiny Decisions Workout Wheel – App on phone to randomly pick count and exercise.
Moving between corner 1 and 3. Wheel was spun by PAX and exercises where determined.
Ab stuff and variations of merkins and others.

50 Dips

4 – 40/50 yard sprints in parking lot. Increasing in effort level.

Head back to flag.

MARY:
2 minutes of Mary determined by PAX
5 burpees to finish.
COUNT-OFF & NAME-O-RAMA
14 Good Men.
CIRCLE OF TRUST/BOM:

A great many journeys are taken by choice. On the way towards the goal, remember that the path probably won’t be the one you originally expected to take. Enjoy the journey and all that getting to your goal entails. “I may not have gone where I intended to go, but I think I have ended up where I intended to be.” — Douglas Adams

MOLESKIN:
For Uncle-n-law and his family as they battle illness. For families of teen suicide. For friends suffering through potential divorce. Praises for co-workers and cancer free biopsy.  For my aunt who, on consecutive days, lost both her sister and husband over this past weekend. For men and women who are serving and have served in armed forces. And their families. For all the sick and suffering.  And for the unsaid prayers in our hearts.

ANNOUNCEMENTS: