F3 Knoxville

Tag: Slappy

Focusing on Jesus

THE SCENE: 30 degrees
F3 WELCOME & DISCLAIMER:YES
WARM-O-RAMA:
Squats – merkins – imperial squawker – arm circles (bigger…)
Moroccan nightclub x7 – IC
Tempo Merkins x5 – IC
Projectivator x5 – IC
Cherry picker x5 – IC
MOSEY TO POOL WALL
@Pool Wall – 5x Wall-up
@Playground – 5x pull-up
@Amphitheater – 5x boxjumps
MOSEY TO RECRUITING CENTER

THA-THANG:

HEAVY Stations – 2 ROUNDS
1. CMU Thrusters
2. CMU Lunges
3. CMU Overhead Press
4. Tire Flips
5. Burpee pull-ups
6. Bear Crawl – TIMER

CMU CIRCLE
Each pax has CMU in a circle:
1. Hold CMU Gore while 1 pax at a time does 5 squats – ladder down 4-3-2-1 – Recover.
2. Hold Rifle Carry while 1 pax at a time does 5 Tri Ext – 4-3-2-1-Recover.
3. Hold CMU 6” Leg Lift while 1 pax does 5 V-Ups – 4-3-2-1-Recover.

MARY:
V-ups covered it.

COUNT-OFF & NAME-O-RAMA
6STRONG: Erector, Kickflip, Rocket, Slappy, Mathlete, and Snaggletooth

CIRCLE OF TRUST/BOM:
Hebrews 12:1-2 Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us. 2 We do this by keeping our eyes on Jesus, the champion who initiates and perfects our faith. Because of the joy awaiting him, he endured the cross, disregarding its shame. Now he is seated in the place of honor beside God’s throne.
I Peter 1:13 So prepare your minds for action and exercise self-control. Put all your hope in the gracious salvation that will come to you when Jesus Christ is revealed to the world.

MOLESKIN:
Another beautiful morning – crazy world, but God is working…

There is still good news and joy and peace to experience and be grateful for.
ANNOUNCEMENTS:
Sign up to Q! Asylum CSAUP coming up!

The Forgotten Q

This is a missing Q/Backblast from BEFORE Thanksgiving. Many apologies – the holidays came and turned over the applecart! But now these guys get the credit for showing up and getting better! Just in time to ring in the New Year!

THE SCENE: 34 and partly “cloudy with a chance of meatballs”
F3 WELCOME & DISCLAIMER: YES.
WARM-O-RAMA:

  • PROJECTIVATOR X8
  • SSH x10
  • Imperial Squawkers x8
  • Tempo Merkins x8
  • Carolina Drydock x8
  • Burpees x8 OYO
  • Mosey to Playground

THA-THANG:
Dora:

  • 50 Pull-ups (switch every 10)(plank until 6)
  • bear crawl to amphitheater
  • 100 boxjumps/squats (switch every 10)(Al Gore until 6)
  • Mosey to Memorial
  • 200 BBS (switch every 25)
  • Mosey to Recruiting Center

Recruiting Center: Concentration/Memory

  • flip 2 cards
  • if same, do exercise x1 – take a lap around parking lot
  • if different, do both exercises – take a lap around parking lot

MARY:
Pax Choice

COUNT-OFF & NAME-O-RAMA
5 Knuckleheads: Poolboy, Mathlete, Biohack, Slappy, and Snaggletooth

CIRCLE OF TRUST/BOM:
Proverbs 24:3-6 (The Passion Translation)

Wise people are builders—
they build families, businesses, communities.
And through intelligence and insight
their enterprises are established and endure.
4 Because of their skilled leadership
the hearts of people are filled with the treasures of wisdom
and the pleasures of spiritual wealth.
5 Wisdom can make anyone into a mighty warrior,
and revelation-knowledge increases strength.
6 Wise strategy is necessary to wage war,
and with many astute advisers
you’ll see the path to victory more clearly.

MOLESKIN:
During these turbulent and trying times, we are inundated and burdened with information. The craziness of these times will foment a greater pandemic of longer impact: it will be a crisis of mental health – depression, addiction, emotional codependency. What we need is not more information or knowledge, but wisdom. Wisdom that is from above that is first of all peaceable. God’s word provides wisdom and peace during these times.

ANNOUNCEMENTS:
Coming up for air between Christmas and New Year!

A prayful world

THE SCENE: Around freezing and slippery in places
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:. 15 SSH, 15 Mountain climbers, 10 Abe Bogota, 10 tempo squats, 15 Moroccan night club

THA-THANG:

Mosey to the football field/track.

Perform 1st & 10:

100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed.

Mosey back to the parking lot around the shovel flag.

Perform 7 of Diamonds:

Performed on a large diamond (i.e. the parking lot). For the first round, do 7 reps of an exercise (burpees) at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners. Round 4, 28 squats at each of the 4 corners.

MARY:
10 Freddie Mercury, 10 LBCs, 10 6 inch LBCs
COUNT-OFF & NAME-O-RAMA
6 PAX today
CIRCLE OF TRUST/BOM:
YHC has spoken about prayer before. Honestly, it is one of the hardest things for me to remember to do. The Bible instructs us to “Pray without ceasing.”- 1 Thess. 5:17. This is like a constant prayerful state to be in throughout your day. Always seeking wisdom from God in prayer. I feel like I recognize the power of pray, but perhaps I am not fully aware. Challenge yourself in this coming year to be more prayerful. Find a way to make it a habit, make it a consistent part of your day. Encourage those around you to do the same.
MOLESKIN:
“Burpees make you better.” Quote of the day. Use it as you wish.
ANNOUNCEMENTS:
Continue to keep our nation and world in prayer in dealing with the pandemic. Prayers for humility and wisdom.

We Are The Body

THE SCENE: Clear, Dark, High 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Tempo Merkins, Cherry Pickers, Run a lap around the parking lot

THA-THANG:
The workout consisted of 6 stations we ran between and conducted 30 second of various exercises at each station.  Participants chose a body system (Arms, Abs, Back, and Legs) to exercise at the station and together, we worked the whole body.  Each participant got a chance to lead a station by using cards prepared by the Q, thus working the “head” of the body. After the 30 seconds of exercise, all participants would do 1 “burbie for the body” and the “head” would read a bible verse from the card to exercise the “heart.”

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The theme verse today was Luke 6:45b “… for out of the overflow of the heart the mouth speaks.”  This is why we read scripture at each workout station – to fill our hearts with something good.  It is so easy to fill our hearts with crap from the world, that we need encouragement and reminders to dwell in and on the Word of God.
MOLESKIN:

ANNOUNCEMENTS:

Priorities and Split Squats

The Scene

29 and cold (Perfect for some CMU work according to Mermaid)

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

BAC F/B/OH (Thia Fighter Style)

SSH 

Tempo Squat

Curtsey Lunges

Tennessee Rocking Chairs

Tha-Thang

Mosey to the CMU pile

Split into groups of 3

16 minutes for each group to get max rounds of the following exercises starting with 1 rep and adding a rep each cycle. (Goal is to climb as high on the ladder as you can with your group) Each group will work together and pretend to skip rope until everyone in the group has finished the reps. 

Hand Release Merkins

Split Squat Press (These got really spicy really quick)

Underhanded row

Overhand curls

BBS (Focusing on full range of motion. Hands touch ground behind the head, all the way to a toe touch at the top of the BBS)

When we get to the 16-minute mark groups will tally their total

YHC broke a CMU so we had to break form some penalty burpees

Then groups will proceed to work back down from their max rounds accomplished down the ladder all the way to 1 of each. If the group does not get back down the ladder to 1 there is a 10 burpee penalty. We took our total and subtracted 3 and went back down the ladder with a 10-minute time cap. 

Everyone finished before the 10 minutes so we did 5 burpees just because.

Mosey back to AO

Mary

Knee Tucks (2 sets of 30 seconds)

COUNT-OFF & NAME-O-RAMA

13 High Impact Men 

COT/BOM

James 4:14 “Yet you do not know what tomorrow will bring. What is your life? For you are a mist that appears for a little time and then vanishes.”

I have been really convicted in my own life about focusing on things that are not high on the eternal priority list. I have been getting so caught up in eternally low priorities that I am letting the truly important things fall to the waste side. Take the time today and every day going forward to look at your wife in the eyes and ask her how she is doing, when your kids ask you to play with them, even if it’s for 20 minutes, DO IT. Everything else (Work, cleaning, tv, your phone) can wait, the people around you will stop trying to fight for your attention if you keep sending them down the priority list. 

I am thankful for all of the men of F3 around me and the man that I have become since I joined you guys in the gloom back in March, Thank you! 

MOLESKIN:

Many needs presented this morning and some guys going through some tough stuff. Remember to reach out to one another and check in on each other. No man left behind, no man left the same.

ANNOUNCEMENTS: