Slappy – Page 59 – F3 Knoxville

Shamrock – Pass it on

March 3, 2022 Anchorman

THE SCENE: Cold / Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circle

Side shuffle then reverse

High knees

Butt kicks

Side Straddle hop (IC) 4 CT x 25

T-bombs

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 2 sets of 10 per side.

Stretch

THA-THANG:

Mosey to grab CMUs – carry them to the playground –

Partner up

Swingset – 20 – pullups / CMU rows – 2 rounds

Picnic shelter – 25 curls / step-ups or jump ups – 2 rounds

Bus lot- 25 CMU Tricep extensions / Side Straddle Hops – 2 rounds

Return CMUs

Mosey to football field for 4 corner abs

Corner 1 – 25 – single count hammers

Corner 2 – 25 – single count hammers / 50 single Flutter kicks

Corner 3 – 25 – single count hammers / 50 single Flutter kicks / 75 cockroaches

Corner 4 – 25 – single count hammers / 50 single Flutter kicks / 75 cockroaches / 25 Big Boys

COUNT-OFF & NAME-O-RAMA – 8
Voo Doo, Skid Mark, Honeydew, Mermaid, Curveball, Slappy, Spittoon, Anchorman,
CIRCLE OF TRUST/BOM:

Booster talked about the example of sacrifice that Jesus gave us. That has stuck with me so I spent some time looking up quotes about sacrifice.

“Sometimes when you sacrifice something precious, you’re not really losing it. You’re just passing it on to someone else.” Mitch Albom – author

Time, attention, money, love, family time.

Shamrock F3 vs. FiA Workout

March 2, 2022 Honeydew

THE SCENE: Shamrock. Weather high 30’s clear morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 X SSH
10 X Merkins
15 X Forward Baby Arm Circles
16 X Reverse Baby Arm Circles (apparently I lost count)
10 X Tempo Squats

THA-THANG:
The workout was a Tabata Timed workout with :40 seconds of workout at :20 seconds of rest 3 sets of each exercise. The exercises listed below were a mixture of FiA workouts “borrowed” from my wife “Rapking,” and F3 staples. I had a random list of music playing so that when a song mentions men we would do a workout from the F3 side. When the music mentions women in the song we did a FiA workout. The only exception was Aerosmiths “Dude Looks Like a Lady” this song was the wild card and you could pick any exercise to complete. Some of the songs were “Man I feel Like a Woman,” “Girls Just Wanna Have Fun,” and “Watta Man.”

F3 List

Merkins
Curls
Overhead Press
Big Boy Sit-up
Snow Angels
Tricep Press

FiA List

Goblet Squats
Freddy Mercury
Plank
Flutter Kicks
Calf Raises
Lunges

MARY:
10 X Little Baby Crunches
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The message in the workout is to not assume that a female workout is less intense or not as effective as a male workout. This message should be carried over in common life as well, and to never take for granted the importance of your partners role in a relationship. A relationship should not be dominated by one person and instead needs to be a team effort with equal input and contribution. Also today is the start of Lent for most faiths and is practiced by many. Always remember to never take the women in your life for granted and to treat them with the utmost respect just as a HIM should, but also don’t assume that the females are the weaker sex, the workout should be an indication of just how strong most women in our lives can be.

MOLESKIN:
We did say a prayer for Mermaid’s and Anchorman’s friends who are both going through major medical issues in their life. We prayed to keep them and their family strong during this very stressful time in their life.

Find A Dry Spot

February 27, 2022 Steam

[ The Scene ]

Cold, wet, rainy, but Friday

[ Welcome/Disclaimer ]

Welcome to F3: Fitness/Fellowship/Faith
My name is Steam and I‘ll be your QIC this morning
A few things as we begin:
- I’m not a professional
- You’re here on your own volition
- If you need to modify anything we do this morning, feel free to do so! But here is what this is not: an excuse to modify if you’re tired or sore. Here’s what this is: a call to action to push a little harder, a little longer, and encourage the man on your left and right to do the same.
FNGs?

[ Warm o Rama ]

***Everything on a 1 count***

25 SSH
10 merkins
25 SSH
10 squats
25 SSH
10 Rockettes
25 SSH
10 Imperial Walkers
25 SSH

[ The Thang ]

Mosey to the CMU pile

(1) 25s

25 curls (1ct)
- Carry it to the street
- 25 BBS
- Carry it back to CMU site
25 chest presses (1ct)
- Carry it to the street
- 25 BBS
- Carry it back to the CMU pile
25 dips (1ct)
- Carry it to the street
- 25 BBS
- Carry it back to the CMU pile
25 rows (1ct)
- Carry it to the street
- 25 BBS
- Carry it back to the CMU pile
25 incline merkins
- Carry it to the street
- 25 BBS
- Carry it back to the CMU pile

Drop CMUs

(Mosey back to AO)

(2) 50s

POC 1: AO
- 50 LBCs
- Run to POC 2
POC 2: Entrance to the school
- 50 calf raises
- Run to POC 1

Rinse + Repeat 3x, for a total of 300 reps on total.

[ Mary ]

Front/Back (100)

10 merkins
10 LBCs
10 Carolina dry docks
10 American hammers
10 mountain climbers
10 flutter kicks
10 pickle pounders
10 shoulder taps
10 cockroaches
10 merkins

Down/Backs

10×4 squats
- Karaoke down/karaoke back
10×4 squats
- 50% sprint + back
10×4 squats
- 75% sprint + back
10×4 squats
- 100% sprint and back

Stretching With Steam (SWS)

[ COT ]

# off — 7

Name o Rama

FNGs — 0

I am a product of the men of F3 Knoxville’s leadership and faithfulness. When I started with F3 6 years ago, I was just some college kid that was wasting his life away. Through the High Impact Men of F3, I was shown a different way. Surrounding myself with high impact fathers, husbands, leaders, and men helped me grow into the man I am today. And that is something I will never be able to payback. From the bottom of my heart, thank you.

Joining Body and Spirit

February 24, 2022 Mathlete

THE SCENE: Wet, drippy, but not too cold for February
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

High knees
Projectivators
Tempo squats
Little baby arm circles
Tempo merkins
Fence steppers
Cherry pickers

THA-THANG:

Tabata with a Disney Princess Soundtrack
Tabata round 1 (45/15)
- Curls
- Heavy flutters
- Heavy squats
- CMU Swings
- Row right
- Row left
Mosey to play ground for max pull ups
Tabata round 2 (45/15)
- Heavy LBCs
- Block Jump overs
- Gore Curls
- Heavy freddy’s
- Heavy heel raises
- Walking CMU Merkins
Mosey to playground for max pull-ups
Tabata round 3 (45/15)
- Heavy Lunges
- Heel taps
- Good mornings
- Heavy Big Boys
- Heavy Hammers
- Blockees
Heavy squat ring of fire up to 5

MARY:
Enough time for a full round of dealer’s choice.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Matthew 6:16-18

16 “When you fast, do not look somber as the hypocrites do, for they disfigure their faces to show others they are fasting. Truly I tell you, they have received their reward in full.17But when you fast, put oil on your head and wash your face,18so that it will not be obvious to others that you are fasting, but only to your Father, who is unseen; and your Father, who sees what is done in secret, will reward you.

fasting, Schmemann argues, “rather than weakening us makes us light, concentrated, sober, joyful, pure.

true “Christian asceticism is a fight, not against but for the body.”

In Taft’s words, penance is “not a turning in on self, not a concentration on self-discipline as some sort of spiritual athletics, but an openness to new life, and through it openness to others, the end to which it is all supposed to lead.”

Schmemann counsels a fast to “control our speech”¹⁹ so that we can recover a measure of silence in our spiritual life without which we cannot hear the voice of the Lord.

fasting, like all forms of discipline, “is not a pitting of the spirit against the flesh, but rather body and soul united together against sin, body and soul converted together to the Lord.

The body is valuable and a precious gift of the Creator—who Himself of course took on human flesh—but its value is only recognizable paradoxically when it is not pampered but denied, as in fasting: “fasting in Christianity is only truly itself when it realizes the sacredness of the body.

fasting as a physical effort is totally meaningless, and potentially even dangerous, without its spiritual counterpart: ‘by fasting and prayer.

Prospective lent practices: Say the lord’s prayer twice a day, replace one meal a day with something nutritious but bland, Warm-up every morning

MOLESKIN:
This was a close approximation of a Q from last February, but the need for self discipline, both physical and spiritual, never stops.
ANNOUNCEMENTS:
Donations still ongoing to Wesley House – see Slack, CSAUP this Saturday, Family Q March 5 with Biohack and Chicken Lady co-Q.

I am trying to pull together a Shield Lock / Discipleship Band program for the AO. If you want to participate, let me know what times you could genuinely commit. I will try to line up groups of 3-4 based on common availability.

1000 Rep Bodyweight Workout

February 23, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	57 ℉	100%	57 ℉	3.9 mi/h	E

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

WARM-O-RAMA:

25 SSHs, Cherry Pickers OYO, 10 Tie Fighters each leg, 15 Grady Corns.

THA-THANG:

Mosey to walkway in front of church.

25 reps of each exercise. 4 times through. = 1000 reps.

Merkins push ups
Squats
Tricep dips
V-ups
Lunges, left leg
Shoulder taps
Lunges, right leg
Freddie Mercurys
Mountain climbers
Pickle Pointers

Mosey back to AO
MARY:
No time for Mary. Sorry.
COUNT-OFF & NAME-O-RAMA
6 Brothers.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For all the sick and suffering. For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.

ANNOUNCEMENTS: