F3 Knoxville

Tag: Slappy

Be Wise: Know Your Own Body and Get Wisdom!

THE SCENE: 45 & misting… aka perfectly gloomy
F3 WELCOME & DISCLAIMER – Administered + cell phone check
WARM-O-RAMA:
10 x Alternating aka “Freestyle swim” (LBACF & R but alternating arms) IC
10 x Tempo Squat IC
5 x Imperial Rockette IC
10 x Tempo Merkin IC
10 x Tennessee Rocking Chair IC
Move to curb
20 Calf Raises OYO
5 Burpees OYO

THA-THANG:
Mosey to big parking lot. All PAX spread out to do proper “social distancing” aka 6 feet apart and do a (standing instead of planking) Bear Crawl Snake: Similar to Bear Crawl Inch Worm, but adds a weave. PAX line up head to feet in plank position. The man at the back of the line, bear crawls to front of the line, weaving in and out of planking PAX and yells when at front. Next man does the same thing until all PAX have completed. Repeat as necessary.

Mosey to coupon pile
Each PAX grabs a coupon (sharing is not caring in this case)
Number off 1-2-1-2 to split into 2 groups:

Round 1
One group starts with the following exercises
Kettle Bell Swing x 10
Goblet Squats x 10

The second group does the following as a “head start” to stagger the groups

  • Bear crawl up first two sets of stairs
  • Lunge x 3 each leg
  • Run up sidewalk and the next to the Pull-up bars
  • Alternating AMRAP pull-ups (palms pronated aka facing away from you) & chin-ups (supenated aka palms facing away from you) -> suggested reps is 5 each round but if a PAX could not continue to do any pull-ups suggested substitution was an “eccentric pull-up hang” which is defined as jumping up and starting with your head at or above the bar and doing a ~10-second hang lowering yourself as slowly as possible to still get the workout in for reps.
  • Jog/run back down the stairs to the CMU station

Repeat the circuit for 10 minutes then recover at the CMU station at the bottom

Q asked Spotter for a 30 count and he obliged perfectly with 5 second notifications while the Q explained the variation for round 2 (listed below)

Round 2
One group starts with the following exercises:
CMU Squat Thrusters x 10
Alternating per round with CMU (incline merkins one round / derkins the next)
Incline Merkins / Derkins x 10

The second group does the same thing for the second round up and down the stairs as in Round 1

The group that started with the CMU exercises the first time starts on the stairs.

Exercise again for 10 minutes

Q called recovery and after CMUs were put up Guardrail led core exercise of his choice (4-count flutter kicks IC) until the Q finally made it over for reps ~13-20.

Q asked Curveball for a 15-count

Mosey to AO

MARY: We had time for some new / “fun” exercises:

  • Dancing bear x 10 IC
  • Tony Hawk Burpees x 10 OYO
  • Dead bug (Pool-boy variation) x 10 IC
  • Rotational Merkins x 10 each OYO

COUNT-OFF & NAME-O-RAMA
Picture (because it definitely happened)
CIRCLE OF TRUST/BOM + MOLESKIN:

We have lots of questions about the future with COVID-19. In thinking about all that we need, what should come first? When I considered this, I was reminded of when Judge Judy or someone else posts “ISI” in the F3 GroupMe. What does he mean by this, you ask? He’s referring “Iron Sharpens Iron” and to the following verse from Proverbs 27:17 – Iron sharpens iron, and one man sharpens another.

Proverbs was written by Solomon the wisest man (save Christ) to ever live.

Q: In these times of social distancing, uncertainty, and worry, where did he say to start?
A: Start with wisdom.

Proverbs 1:7 The fear of the Lord is the beginning of knowledge; fools despise wisdom and instruction.

Proverbs has SO MUCH to say about wisdom, but there are 3 aspects of it we’re covering today:

1. Get wisdom – Proverbs 4:7 The beginning of wisdom is this: Get wisdom, & whatever you get, get insight.
Seek after wisdom. We know this, but we have to do it. Don’t leave it to chance to get it- walk with wise men (Proverbs 13:20). The opposite is true (1 Corinthians 15:33) and it won’t happen haphazardly but with inteionality. Read the Bible, especially Proverbs (& James which is the “Proverbs of the New Testament”), and seek out men who are wise to learn from.

2. Listen to others – Proverbs 12:15 The way of a fool is right in his own eyes, but a wise man listens to advice.
We want to think we know so much, especially if we’re reading a lot and getting a lot of good knowledge and information. But to truly be wise, we MUST not only listen to others but seek their input. This was exemplified when I was in college and vacuuming out my parents’ garage because it was messy with leaves and debris that had blown in- they hadn’t even asked me to do it. Then my dad came out into the garage and suggested I use a different attachment on the vacuum when I thought I was “doing just fine.” But that morning I’d read Proverbs 12 and this verse came to mind, I was convicted, and changed what I was doing per my dad’s suggestion… and (of course) it worked better than what I was doing. Listen to others!

3. Listen THEN give wisdom – Proverbs 18:13 If one gives an answer before he hears, it is his folly & shame.
Last but not least, we must listen and then give advise. We don’t cast our pearls before swine (Matthew 7:6), but we do need to speak in due time. Giving an apt reply (Proverbs 15:23, Proverbs 25:11) is something we have to work at, constantly fight for to both hush AND speak in God’s timing for a situation while we walk in the Spirit.

After reading this, the Q explained we’d be reading what is written below about Solomon asking for wisdom from God, but to honor social distancing and to be bold we got on our knees and prayed after taking several prayer requests: Mermaid’s parents being a little flippant about the Coronavirus, Trolley asked for pery about his family and all those over Knox County’s Spring Break with all of the kids and everyone in homes on mostly self-quarrantines, and Guardrail’s daughter is coming back early from her mission trip to Nicaragua because of the way the virus is continuing to spread.

1 Kings 3:5-9

5 At Gibeon the Lord appeared to Solomon in a dream by night, and God said, “Ask what I shall give you.” 6 And Solomon said, “You have shown great and steadfast love to your servant David my father, because he walked before you in faithfulness, in righteousness, and in uprightness of heart toward you. And you have kept for him this great and steadfast love and have given him a son to sit on his throne this day. 7 And now, O Lord my God, you have made your servant king in place of David my father, although I am but a little child. I do not know how to go out or come in. 8 And your servant is in the midst of your people whom you have chosen, a great people, too many to be numbered or counted for multitude. 9 Give your servant therefore an understanding mind to govern your people, that I may discern between good and evil, for who is able to govern this your great people?”

May God grant our prayer for wisdom, to give us understanding because we do not know anything compared to the riches of wisdom that flow from Him in Christ (1 Corinthians 1:24)!

ANNOUNCEMENTS:
Be wise and let’s provide for our community in big and small ways. See Junk’s message about hand sanitizer for healthcare workers.

JUCO

THE SCENE: It didn’t rain on our parade…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side straddle hops in cadence, 10 arm rotations in cadence forward, 10 arm rotations in cadence reverse 10 merkins in cadence, 10 cherry pickers in cadence, 10 burpees

THA-THANG:

Mosie in 2 single file lines to the Library for core work. The person in the back of the line sprints to the front.

  • 25 BBSU, 10 Freddy Mercury’s in cadence, Plank with variations, 20 BBSU with clap, 10 side planks with reach through (left), 10 side planks with reach through (right), 25 LBC

Mosie in 2 single file lines to the parking lot for soccer drills. The person in the back of the line sprints to the front.

  • Side shuffles 2x’s, Front to backs facing right, Front to backs facing left, ski jumps 2x’s

Mosie in 2 single file lines to the pull up bars. The person in the back of the line sprints to the front. We stopped in between for 8 count push-ups

  • 5 pull ups run the stairs, repeat 3 x’s

Mosie back to the flag with jail break.

MARY:
10 merkins in cadence, 10 burpees, 20 BBSU with clap
COUNT-OFF & NAME-O-RAMA
16

2 FNG’s: Wanderer & Betty
CIRCLE OF TRUST/BOM:
Ezekiel 18 21-23
MOLESKIN:
God puts everything in our lives there for a reason. I spoke about how I was invited to join F3 and how much it means to me.
ANNOUNCEMENTS:

YOU CAN’T OUT-KING YOUR QUEEN

THE SCENE:  A steamy 59 degrees

F3 WELCOME & DISCLAIMER ✅

WARM-O-RAMA:

ALL IC: SSH x20, Imperial Walkers x20, American Hammers (4ct) x20, Merkins x15, Mountain Climbers (4ct) x15, Squats x15, Flutter-kicks (4ct) x 20, LBCs (4ct) x20,

Burpees OYO x10

THA-THANG:
Battle-Buddy up for some Partner Sets. Partner 1 does 10 reps while other holds position; switch and repeat until 100 reps is reached:

  • Merkins (or plank)
  • Squats (or Al Gore)
  • Flutter-Kicks (4ct) (or 6inch)
  • Shoulder Taps (or plank)
  • Jump Squats (or free throw position)
  • LBCs (or knees to chest)
  • Burpees (or stand and catch breath) – for this last one we did sets of 5 until 50 total reps completed.

Mosey to Large Student Parking Lot and rotate between bear crawl and lunges (switching at each parking lane), making our way across the lot (total distance around 120 yards).

MARY:
100 yard mosey repeats with dealer’s choice exercises at each end.  For practice, Q had three men who had not Q’d yet call the exercises the proper F3 way: Slappy, Nadia and Curveball all did great and are ready to Q!

COUNT-OFF & NAME-O-RAMA
24 Strong
CIRCLE OF TRUST/BOM:
Fitness is the first “F” for a reason.  Every day you make that decision to get out of bed, you swallow a pill that most men won’t – the Daily Red Pill (DRP). The DRP is the first of many bricks you lay that will solidify and start a process that steam rolls into having an effective day as a dad, a boss, a neighbor, whatever. You cannot effectively lead unless you get your body right first. We come out here and suffer together to get fit. Once our bodies are right, we can then effectively lead in our daily circles.

There is an old saying in F3: “You can’t out-king your queen.”  With The game of Chess as a comparison, the King represents your fitness, the Queen your diet. We all know that in chess while both are important, the Queen is the most valuable player  on the board. You lose your Queen and it’s not long until the game is over. Similarly, you will never be able to out-exercise a bad diet. If you are really serious about becoming a better leader, the First F requires dietary discipline. Find what works for you. For me, it’s Calories in v. Calories out.  I track my food intake and you should too. It can be a real eye-opener for those that never have.  You can’t out-King your Queen! ISI!

MOLESKIN:

ANNOUNCEMENTS:
JUCO CONVERGENCE 3-28

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.