F3 Knoxville

Tag: Slappy

Be Bold & Juicy- Make the Best Use of the Time!

THE SCENE: 36°F and gloomy but about to be BOLD and JUICY!
F3 WELCOME & DISCLAIMER – Administered + Cell Phone Check (will actually be used for music during Mary… read to the end to find out)
WARM-O-RAMA:

Standard
LBACF & R IC x 5ea
Tempo Squat IC x 5
Tempo Merkin IC x 5
Werewolf OYO x 5
Burpee OYO x 5
Imperial Walker IC x 5

Bold & Juicy
Hummingbird Wings (really fast LBACF & R) – IC x 5ea
Squat Jumps OYO x 5
Diamond Merkins IC x 5
Tennessee Rocking Chair IC x 5
Flying Squirrel OYO x 5
Squat Walking Rockette IC x 5

Calf raises x 25

THA-THANG:
Falling Indian Run (count to 3, do burpees off to the side of the line until the rear of the line reaches you and then fall in) to the Coupon Pile and then over to Freshman Hill. Partner Up and do the following:

DORA on Freshman Hill Round 1 Round 2 Round 3 Round 4
Length 4 minutes 3 minutes 4 minutes 4 minutes
Rest 1 minute 1 minute 1 minute 1 minute
Bottom of Hill Squats Goblet

Squats

 Squat

Thrusters

 Heavy

American

Hammers
Up Hill Run Bernie Bear Crawl Run
Top of Hill 5x Merkins 5x Jumping

Spiders

 5x Burpees 5 x 4-ct

Flutter Kicks
  • Q called recover and return CMUs to coupon pile, doing a wall sit until the all PAX at on the wall. Guardrail for *SOME STRANGE REASON* did a quicker than normal 10-count.
  • Black Snake back to the AO.

MARY:
All PAX got in a tight circle while the Q explained what “Thunderstruck” meant and how we were going to modify it to be BOLD & JUICY

Exicon explanation of Thunderstruck: “Q plays “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song. Awesome way to end a workout and just make sure any juice that’s left is burned away.”

BOLD & JUICY “Thunderstruck” modification:

Start the song with pickle pounders.
When they start saying “thunder” go into plank and do 1 merkin every time it’s said.
Hold plank until at the end of the first verse when he says “thunderstruck.”
For the rest of the song when he says “thunderstruck” do 1 burpee.
After the first thunderstruck, the Q led the following changes to exercises at certain points in the song:
BBS until the first “shaking at the knees”, doing burpees as they say “thunderstruck”
Flutter kicks until the second “shaking at the knees”, doing burpees as they say “thunderstruck”
BBS until the last round of “thunderstruck” starts and do burpees until the end of the song.

PAX were exhausted and the Q *might* have gone over 1-minute on time (my plan even said I was 1-minute over but I was trying to be BOLD & JUICY with what I’d planned for the workout)

COUNT-OFF & NAME-O-RAMA
21 PAX (2 left early + 19 pictured + 1 Pool Boy behind the camera)

CIRCLE OF TRUST/BOM:
Last week in the JUCO GroupMe @Curveball posted a photo of this beer and asked “Side business @Pool Boy?”. The next comment about the subtext of the IPA from @Anchorman made me decide to absolutely include it in my BOM: “Bold and Juicy”!!!!

I was already thinking about the following passage, but with Leap Day tomorrow (2-29) that we ought to be BOLD and JUICY. What does this mean? Let’s look at Ephesians 5:15-18 to find out what I’m thinking Scripture says:

15 Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil. 17 Therefore do not be foolish, but understand what the will of the Lord is. 18 And do not get drunk with wine, for that is debauchery, but be filled with the Spirit,

This passage calls us to be BOLD by walking carefully and making the best use of the time and to be JUICY by drawing people in through understanding what the Lord’s will is and by being filled with the Spirit and not wine [or Pool Boy beer!].

Ways PAX can be BOLD: Sign up for course or a test you need to take (educationally or professionally), train for a marathon, trying to be a HIM day in and day out, have “the talk” with your son/daughter, confessing sin to your wife, serving at your church without being asked, talking to your neighbor who is clearly in need of a friend, and even sign up for your VQ / next Q!

When I think of being JUICY I’m reminded of what Jesus said in Matthew 5:13 – “You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people’s feet.” and what Paul said in Colossians 4:6 – Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person. We’re called to live in such a way that people should constantly be drawn in to us because of how we’re different in living out our lives not for ourselves but for Christ. That we would emanate His love, grace, and be the aroma of life.

Ways PAX can be JUICY: Talk about Christ with your coworkers and seek to lift them up in prayer in their presence and on your knees when it’s just you and the Lord, immerse yourself in the Bible and let it pour into and out of your soul, spend time praying and fasting asking that God would give you more of a heart for the things He wants you to do, speaking with kindness and compassion to those in need because Christ is your Savior, listening to that one guy who nobody wants to listen to but you know God has put in your life to minister to and love and even as 1 Thessalonians 2:8 says “So, being affectionately desirous of you, we were ready to share with you not only the gospel of God but also our own selves, because you had become very dear to us”, and much more!

Remember, you only have one “today” as Ephesians 5:15-18 reminds us. Walk carefully. Be wise. Don’t get drunk but be BOLD and be JUICY!

MOLESKIN:
Prayer for Cheatsheet & his daughter, Spotter’s & Gump’s mom’s successful surgery & lymph node removal (prayer for no further cancer), prayer for Flashback’s son (lost 1-year old child last year and now has a new 4-month old baby), prayers for Jack, Commission’s friend.
ANNOUNCEMENTS:
TRUEbadours tomorrow at 7am at the Asylum on Leap Day 2/29

Pull-up bar install tomorrow from 8am at The Dog Pound

OTB Exploratory Workout next Friday, March 6 at Catholic High School led by Waxjob

Irken/Dirken Biscuit

THE SCENE:

32 degrees, snow flurries at a NEW AO – Name TBD – Finally Named Shamrock

F3 WELCOME & DISCLAIMER

done.

WARM-O-RAMA:

  • 20 SSH
  • 20 Cherry Pickers
  • 20 Mountain Climbers
  • 10 Crab Climbers
  • 20 Mountain Parkers
  • 10 Crab Parkers

The Thang: Irken Dirken Biscuit

Go tour the campus and for every incline do 10 Dips, 10 Dirkens, and 10 Irkens.
The inclines are small hills, benches, and stairs. There were also a few side tracks we took.

The first side track/warmup was a Mtn Climber + Lizard stair climb.

  1. Bear crawl up right beside the stairs
  2. Lizard crawl down the stairs = Stagger Merkins as you progress down the stairs crawling
  3. Lizard crawl UP the stairs = Stagger Merkins as you progress UP the stairs
  4. Reverse bear crawl down right beside the stairs

The second side track was a bear crawl stair loop with 10 Dirkens and 10 Irkens at the stairs.

The third side track was 10 Hill climbs and 10 Dirkens and 10 Irkens after the 10 hill climbs.

Then progressed to the Six picnic tables . For each picnic table do 10 Dips, 10 Dirkens and 10 Irkens.

Then mosey to pull up bar. Al Gore hold while your brothers take turns doing three reps of MAX # of Pull ups.

Almost out of time. Mosey around the campus and do 10 Dips, on the benches and marvel at the infinite workout possibilities on campus.

MARY:

No time for Mary

CIRCLE OF TRUST/BOM:

Drive a Steak – Read out of Joshua 22 – Acknowledging there is ONLY one God, The Rubenites erected a controversial Alter to honor God. At first it was mis-understood, but then when explained, it brought Glory to God and was accepted. What steaks in the ground are you driving to educate your kids and future generations about what it means to be a Christian. This Catholic school invested heavily (driving a steak for future generations) in the combination of permanent “monuments” in which to teach future generations about Jesus. We are very grateful to have the privilege to be able exercise on this Holy ground and potentially call it the home of a new F3 AO.

ANNOUNCEMENTS:

Welcome two FNG’s – Chicken Wing (Sam) and Hoopti (Kyle). Please tell your friends about this new locations. Let’s make it a permanent addition to the flourishing F3 Knoxville group.

Death by Squat Thrusters

THE SCENE: A mild, dry, low 50 degree morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 in cadence Bat Wings: Arm circles forward/arm circles backward/seal claps/overhead claps
10 wind mill
10 burpees
10 tempo squats
.25-.5 mile mosey to warm up

THA-THANG:

150 Squat Thrusters for time
Complete the F3 Knoxville February Challenge
Record times, Mermaid will update all times on the website
Exercises in 4 corners, perform exercise, and rotate until time is called
Corner 1 Around the world Merkins, BBS, Squats
Corner 2 Werkins, LBC’s, Lunges
Corner 3 Diamond Merkins, American Hammers, Calf Raises (40)
Corner 4 Curls, tri ext, OH Press with coupon.
20 of each exercise

MARY:
No mary, ab exercises were included in the workout.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Paraphrase the Prodigal son
Luke 15:  11-32
God will run to and and take you back even when you squander your opportunity.
He wants a relationship with you, and he will take you with your warts, and transgressions.

MOLESKIN:
Prayer Requests:
Pool Boy-His friend Linda has Lymphoma
Rosetta’s coworker Zachary committed suicide
Spotter & Gump’s mom is having surgery today related to the return of her breast cancer.

ANNOUNCEMENTS:
Bring food on Friday for the Wesley House.
OTB workout at Catholic High School on Thursday 2/27 5:30 AM
Q 101 workout at the Asylum on Saturday 2/29 7:00AM
Convergence at JUCO 3/28

 

Pyramid Scheme

THE SCENE: A little drizzle and mid 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Morrocan night club, 15 mountain climbers, 10 tempo squats, 10 slow windmill
THA-THANG:
Mosey the the playground for 11s- start with 1 burpee and 10 pull-ups

Mosey to amphitheatre for:

Pyramid- perform first exercise and make a lap around the creek. Each round add an exercise. The plan was to get to all 8 exercises and then start dropping the first exercise each round.

  • 20 Merkins
  • 20 squats
  • 20 mountain climbers (4-ct)
  • 20 flutter kicks (4-ct)
  • 20 diamond merkins
  • 20 lunges
  • 20 burpees
  • 20 Freddie Mercury (4-ct)

MARY:
10 burpees OYO, 20 Freddie Mercury IC
COUNT-OFF & NAME-O-RAMA
Lucky 7 at the Project
CIRCLE OF TRUST/BOM:
“Do nothing from selfishness or empty conceit, but with humility of mind regard one another as more important than yourselves; do not merely look out for your own personal interests, but also for the interests of others. Have this attitude in yourselves which was also in Christ Jesus, who, although He existed in the form of God, did not regard equality with God a thing to be grasped, but emptied Himself, taking the form of a bond-servant, and being made in the likeness of men. Being found in appearance as a man, He humbled Himself by becoming obedient to the point of death, even death on a cross.” – Philippians 2:3‭-‬8 NASB

I challenge you to always regard others as more important than yourselves and see what happens with your life. Even the simplest act of humility can have a major impact. Take a simple example of heavy traffic. When merging, if you provide a little more space between yourself and the car in front of you, someone can merge in without interruption. If everyone is bumper to bumper, someone eventually stops (a good Samaritan, if you will) to let another car in. Everyone else had to stop too…and so on. Find ways to be humble in all that you do.
MOLESKIN:
11s with pull-ups and burpees…not my best plan. The pyramid was highly ambitious too. We got through the diamond Merkins…not even half done! All still got a good workout.
ANNOUNCEMENTS:
Snacks for Wesley House.

Ice Rescue!

THE SCENE:  A brisk 22 degrees.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:
Finkle Swings OYO
Moroccan Nightclubs x 10 IC
Seal squats x 10 IC
Merkins x 10 IC
Projectivator x 12 IC

Slow mosey to the retaining wall.  Half of PAX go down the fence line, half stay up on the retaining wall.  Both groups do exercises in cadence.  On the fence – dips.  On the wall – squats.  Switchero.

Move to the guardrail.  Half do tempo derkins.  Half do mountain climbers.  Switchero.

THA THANG:

Mosey to Jucomanjaro.  We’re going on a rescue mission, men!  Imagine that Jucomanjaro is an icy mountain and at the top is a frozen lake.  We just received word that a husband and wife have fallen through the ice and need rescue!

Team DORA… Divide into two teams.  One team attempts to scale the icy mountain (runs a set duration, then turns back to meet the other team), while the other team prepares for the rescue mission (performs exercises).  Upon meeting, they switch roles.

…about half way through the workout, one team will make it to the top of Jucomanjaro, where they will find two posts (the couple needing rescue from the ice).  They use the remainder of their time to move these posts down the hill.  At the alarm, they run down and switch roles with the other team…

Each round is 5 exercises and the reps build on each other (e.g. Round 1 = 1 burpee, Round 2 = 1 burpee + 2 iron mikes, Round 3 = 1 burpee + 2 iron mikes + 3 imperial squawkers…)

Round 1:
Team 1 runs 1.5 minutes then turns back.  Team 2 does exercises.
1 Burpee
2 Iron Mikes
3 Imperial Squawkers (4 CT)
4 Clap Merkins
5 Mountain Climbers (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.

Round 2:
Team 1 runs 2.5 minutes then turns back. Team 2 does exercises.
6 Heals to Heaven (4 CT)
7 BBS
8 Parker Merkins
9 Bobby Hurleys
10 Carolina Dry Docks
BEAR CRAWL until you meet the other team – then SWITCH roles.

Round 3:
Team 1 runs 3.5 minutes then turns back.  Team 2 does exercises.
11 Twinkle Toes (single count)
12 Flutter kicks (4 CT)
13 Wide Merkins
14 LBCs (4 CT)
15 Pickle pounders (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.

Round 4:
Team 1 runs 4.5 minutes then turns back. Team 2 does exercises.
16 Merkins
17 Squats
18 Hello Dolly (4 CT)
19 Rosalitas (4 CT)
20 SSH (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.

Back to the shovel flag!

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

22 HIMs 

CIRCLE OF TRUST/BOM:
We had two representations of two very real people, Larry and Chrissy Watters.  Larry and Chrissy live in Nova Scotia, in a cabin on a lake.  One winter when the lake had frozen over, they drove their ATV out onto the ice.  The ice cracked under the weight, the front end of the ATV went through, and they rolled into the water.  Fighting for their lives, they tried over and over to climb out but they couldn’t quite get themselves out of the freezing water.  For 10 minutes they tried but made no progress.  The ice water was sucking the life from their bodies.  Freezing to death, they said their last goodbyes to each other and embraced.  Then Chrissy remembered and said to her husband, “Larry, your Leatherman!!”.  Larry had a Leatherman in his pocket!  He took it out, stabbed the ice the ice with it, drug himself out, then got his wife out – they survived!

Can you relate to Larry and Chrissy Watters while they were in the ice water?  Is there something that is sucking away your vitality – and, like Larry and Chrissy, you have tried over and over and over to get out – and nothing seems to work?

  • …a job that sucks, but you endure it out of obligation or because of momentum. But you get no joy from it and it is sucking away the best of you.
  • …an important relationship that has soured – or is just complacent? It feels like it is sucking your life away.
  • …a dependence on alcohol?  If it is numbing you as a father, husband, or friend – then it is sucking your life away.
  • …pornography? You can’t stop yourself from looking at fake images of fake women – and it is impacting how you relate to your wife – and IT. IS. SUCKING. YOUR. LIFE. AWAY.
  • …or maybe it’s a dream that has gone unfulfilled.  It would be a great thing for you – if only it would happen.  And it is all the waiting and heartbreak that seems to be sucking your vitality from you…

Maybe you need different perspective on your challenge and a change to your strategy ([Chrissy] “…your Leatherman!”)  By that I mean, maybe you need to explain your situation to a trusted friend and ask him, “what is something that I can do to make progress on this?”  If he’s a good and wise friend, his answer might be hard for you to swallow – but you need to listen closely.  His solution to your problem might be, “to get out of debt, you need to sell your house that you never should of bought because you can’t afford it”, or “to overcome your addiction to pornography, you need to get rid of every screen in your home and get a flip phone”, or “if you dream of a big family and haven’t been successful in getting pregnant, maybe it’s time to consider adoption”.

If you haven’t gained any ground on something that is challenging you and limiting the life that you are living, maybe its time for you to enlist a friend for their perspective and insights.

“The godly give good advice to their friends” (Proverbs 12:26)

“Let a righteous man strike me — it is a kindness; let him rebuke me — it is oil for my head; let my head not refuse it.” (Psalm 141:5)

“Faithful are the wounds of a friend…” Proverbs 27:6

MOLESKIN:

Prayers for Dart Gun’s father, Dave, and his ongoing battle with cancer (specifically medications).  Continued prayers for Spotter’s mother and her battle with cancer.  Prayers for Curveball’s family – they lost his nephew 8 years ago and the anniversary of that tragedy is hard.  Praise and prayers for Slappy – his oldest daughter is a teenager!

T Claps for Spotter, the Co-Q today!  This could not have happened without you, brother!

Hat tips to those who inspired the Q and Word today – Drifter for his crazy and hilarious-sounding Q at the Bombshelter a few weeks back and Pool Boy for his JUCO Word a couple of weeks ago, “Press on!”

Here’s a short story of Larry and Chrissy Watters;

ANNOUNCEMENTS:
OTB Bootcamp at All Saints next Thursday!  This is a try-out for a potential new Cedar Bluff-based AO.  Contact Mermaid for details.

Save the date!  March 28th, 7:00am.  CONVERGENCE AT JUCO, BABY!