F3 Knoxville

Tag: Slappy

Thanks F3 Dortmund

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
60 ℉ 93% 60 ℉ 3.1 mi/h ENE

F3 WELCOME & DISCLAIMER.
I am not a professional.  The following workout created using a sampling of Thangs recently done at F3 Dortmund.

WARM-O-RAMA:

20 – SSH
10 – Tie Fighters 10 forward 10 backward.
10 – Tempo Merkins
3 – Cherry Pickers

THA-THANG:
Mosey to football field.
11’s. Start at goal line. To the 30 yard line. Burpees at both stations. So, 110 burpees.  (Murphy’s Law @F3Dortmund offered this up.)

I felt like many of the BB from Dortmund included Ring of Fire.
7 points. 1 minute at each. 15 seconds rest in between.
#1 – Shuttle run.
#2 – LBCs
#3 – Merkins
#4 – Bleachers/Stair Loops
#5 – Dips
#6 – Jump Squats
#7 – Plank

Two circuits.

MARY:
6 Minutes of Ab work. Including BBS, Heal Taps, LBCs, and Flutter Kicks.

COUNT-OFF & NAME-O-RAMA
14 men.
CIRCLE OF TRUST/BOM:

God has given us the Holy Spirit to help us along our paths. So long as what we are doing, or the path we are trying to explore is not in violation of the small still interior voice, we are probably alright. If the action or considered action causes us any sort of distress, it is most likely not in accordance with God’s plans for us.

 

MOLESKIN:
For the sick and elderly.  For our brothers battling illness and their wives.

ANNOUNCEMENTS:

Proverbs 1-10

THE SCENE: Cool and clear.  High 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Shared the good word at the beginning:  Deuteronomy 11:18-19 – You shall therefore lay up these words of min in your heart and in your soul, and you shall bind them as a sign on your hand, an they shall be as frontlets between your eyes.  You shall teach them to your children, talking of them when you are sitting in your house, and when you are walking by the way, and when you like down, and when you rise up.

The goal is to remember and dwell on the Proverbs we are going to hear and experience today.

  1. Side straddle hop
  2. Overhead clap
  3. Tempo squat
  4. Cherry picker
  5. Moroccan night club

THA-THANG:
Run to K25 hill and read a verse from Proverbs.  Each verse has a related exercise.  Perform the exercise for 1 minute and then run up and down the hill.  There are also exercises at the top of the hill.

  1. 1:7 – The fear of the Lord is the beginning of knowledge; fools despise wisdom and instruction. —burpees (20 squats at top)
  2. 2:4 – (regarding wisdom) if you seek it like silver and search for it as hidden treasures, —bear crawl up the hill (20 merkins at top)
  3. 3:5 – Trust in the Lord with all your heart, and do not lean on your own understanding. — Al Gore (20 squats at top)
  4. 4:12 – (regarding teaching wisdom) When you walk, your step will not be hampered, and if you run, you will not stumble. — Bernie up the hill (20 merkins at top)
  5. 5:7-10 – (warning against adultery) And now, O sons, listen to me, and do not depart from the words of my mouth. Keep your way far from her, and do not go near the door of her house, lest you give your honor to others and your years to the merciless, lest strangers take their fill of your strength, and your labors go to the house of a foreigner, — side plank (ear to ground) (40 lbc’s at top)
  6. 6:9-11 – How long will you lie there, O sluggard?  When will you arise from your sleep?  A little sleep, a little slumber, a little folding of the hands to rest, and poverty will come upon you like a robber, and want like an armed man.  — stargazer (10 basilisks at top)
  7. 7:25 – Let not your heart turn aside to her ways; do not stray into her paths, — lunges (40 lbc’s at top)
  8. 8:14 – I have counsel and sound wisdom; I have insight; I have strength. – merkins (10 basilisks at top)
  9. 9:7-9 – Whoever corrects a scoffer gets himself abuse, and he who reproves a wicked man incurs injury.  Do not reprove a scoffer, or he will hate you; reprove a wise man, and he will love you.  Give instruction[b] to a wise man, and he will be still wiser; teach a righteous man, and he will increase in learning. — burpees (40 lbc’s at top)
  10. 10:19 – When words are many, transgression is not lacking, but whoever restrains his lips is prudent. — Freddy Mercury (10 basilisks at top)

We had extra time and Q had Slappy and Kickflip pick number from the list to repeat.  Proverbs 7 and 5 were chosen.  PAX then RTB (returned to base)

CIRCLE OF TRUST/BOM:
Deuteronomy 11:18-19 – You shall therefore lay up these words of min in your heart and in your soul, and you shall bind them as a sign on your hand, an they shall be as frontlets between your eyes.  You shall teach them to your children, talking of them when you are sitting in your house, and when you are walking by the way, and when you like down, and when you rise up.

Remember and think on these proverbs.  Teach them to your children.

Shamrock Jailbreak Tour II

  • Welcome:  Perfect Friday … to get our butts kicked!
  • Warmup:  10 of each of:
    • SSH
    • Windmills
    • Cherry Pickers
    • TN Rockin Chairs
    • Harry Rockets
    • Imperial Squat Walkers
    • Tempo Burpees (3 count down on squat, 3 count merkin, 3 count slow squat rise)
    • Parker Climbers
    • Shoulder Taps
    • Plank (with alternating arm  and leg raises)
    • Rainbow Drops
    • Pickle Pounders
    • Snow Angles
    • Hello Dollys
    • Flutter Kicks
    • Freddy Mercuries
  • Workout:   Jailbreak Tour
    • One person draws a random card from the Jailbreak deck.
    • Jailbreak to the location
    • Do the Exercise printed on the card.
    • Somebody do a ten count while the next random person draws the next card.  Today we did
      • @ Fox Lonas First Entrance – Do 20 Smurf Jacks
      • @ Fox Lonas & Cedar Bluff Entrance for All Saints – Do 30 Monkey Humpers
      • @ Picnic Tables – do 50 Dips and 30 Dirkens
      • @ CMU Pile – Do 20 Blockees
      • @ CHS Entrance – Do 30 Pickle Pounders
      • @ Church Main Door – Do 20 Star Jacks
      • @ Soccer Field – Crab Walk 1 full length
      • @ All Saints Entrance Pillars – Do 10 Handstand Pushups
      • @ All Saints Cedar Bluff Sign – Do 50 Single count Side Straddle Hops.
  • Wrap-Up:
  • Announcements:
    • Ten reasons to sign up to Q
      1. God gives you a good word to share
      2. You get a funny crazy idea for a workout
      3. You haven’t Q’d in a Month
      4. There is an empty slot on the Q calendar
      5. You want to change things up
      6. You want to repeat an old workout you’ve done before.
      7. You want to help a brother Co-lead a Q
      8. It’s your first time to lead a Q
      9. You don’t want Trolley to take an open Q slot
      10. You want to improve your time in doing 100 Burpees
      11. You want to improve your time for the 1 mile.
    • Don’t Forget Save Haven Donations Drive

Two Years

THE SCENE:   60 and calm.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Moroccan nightclub
  • Seal jacks
  • Abe Vagoda
  • Cherry Pickers
  • Mountain climbers
  • Merkins
  • Projectivator

THA THANG:

Short mosey to the Friendship Bell

  • Raccoon crawl around the perimeter
  • 11s – Chest tap irkins and box jumps

 

Mosey to K-25 Hill.  Pair up.

  • Partner 1:  Up the hill
    • 1st time – Sprint
    • 2nd time – bear crawl
    • 3rd time – Bernie
  • Partner 2 – Exercises
    • 45 burpees
    • 45 BBS
    • 45 lunges (2-ct)
    • 45 squats
    • 45 Merkins

Mosey back.

5 jump squats, 10 wall-ups, 5 jump squats, 15 inverted rows.  Repeato.

MARY:

Sprints – winner leads core exercise.  Repeato until we are all whipped.

COUNT-OFF & NAME-O-RAMA

8 of the best men I know

CIRCLE OF TRUST/BOM:

Two years…  Two years ago, I was the FNG when Snaggletooth led the incredible workout that we repeated this morning.  I am so thankful for this group and grateful to the men who come out day after day to challenge each other physically, spiritually, relationally – I’m a better father, husband, and friend because of F-3 Project.

The reflection that I had for us this morning is from 1 Corinthians 13 – The Love Chapter…

“Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful, it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things.”

We zoomed in on those last few words, “…endures all things”.  In the original Greek, the word rendered in English as “endures” is hypomenei.  The word literally means, “remaining under the load” – but suggests something more like a military force that is being besieged and ordered to dig in! Defend the stronghold! Repel the enemy!  What are the enemies of love that we need to repel?  One is complacency.

Complacency is the subtle and silent enemy of your marriage.

There are outliers on either side – but experts say that, on average, it takes about 2 years for the “Honeymoon Phase” of a marriage to taper off.  In the beginning of our relationship, we are smitten with our spouse, wanting to always be around her, wanting to always please her and impress her.  Over time – around 2 years – that feeling tends to wane and a sense of complacency about our marriage can take hold.  What was once fascinating can become familiar.  Where we were once passionate, we can become passive.

Dr. Skip Moen, Academic Dean of Master’s International Divinity School, suggests that the word hypomenei could be understood as, “to stand firm…or to stay alive…”  So, the challenge issued this morning was to do something intentional today to keep alive (or breathe fresh life into) the spark in your marriage.  Don’t overcomplicate it.  It can be simple, like…

  • Ask her more questions
  • Be playful
  • Be spontaneous
  • Make room for quality time together
  • Play a game together
  • Schedule more sex
  • Put a flower on her pillow
  • Share a fantasy with her
  • Greet her with a bear hug after work today
  • Send her a text
  • Pray with her about her struggles
  • Laugh and make her laugh
  • Write her a note
  • Change your pattern of initiating sex
  • Express gratitude and show appreciation for her

Pick one…or a few…. Do it today!

“Love….endures…”

MOLESKIN:

Today was a repeat of the incredible workout Snaggletooth led two years ago.  Here’s his bb; https://f3knoxville.com/45-2/

ANNOUNCEMENTS:

Collecting donated items for Safe Haven through the end of the month

Moving Impediments

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
49 ℉ 67% 47 ℉ 5.3 mi/h SW

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

20 – SSH
10 – Tie Fighters 10 forward 10 backward.
3 – Cherry Pickers

THA-THANG:
Mosey to CMU pile and have everyone grab two. Using parking lot, place a CMU on each side of the parking lot. Starting at one CMU#1, do an exercise, mosey to CMU#2 do exercise, mosey back to CMU#1 do exercise, mosey to CMU#2 do exercise, and then mosey back to start CMU#1. While waiting for six, do second exercise. Finally, when six has finished doing first exercise four times, do third exercise in cadence. So, first exercise 4 times with CMUs, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 25 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters. Due to time, PAX was given a choice. And Recover was called cutting this short.

Circle up PAX, grab two workout dice. Die one has 6 different merkin variations. Die two has rep counts. Roll the dice and perform the rep count of the merkin type. Mosey a bit towards AO. Circle up and roll dice again. Mosey to AO, roll again. And for fun, roll again.

MARY:
10 – 4 count Flutter Kicks.

COUNT-OFF & NAME-O-RAMA
14 men.
CIRCLE OF TRUST/BOM:

“The impediment to action advances action. What stands in the way becomes the way.”

― Marcus Aurelius

 

MOLESKIN:
For the sick and elderly.  For our brothers battling illness and their wives.  For those starting Ramadan and all striving to better themselves.

ANNOUNCEMENTS: