F3 Knoxville

Tag: Slappy

Project: Sore Baby Chest

THE SCENE: 50s and raining… It was great. Coulda been much worse, right?
F3 WELCOME & DISCLAIMER: Welcome to F3, Free Workout, Not a professional, You’re here of your own volition, Scale/modify as needed, I have a cell phone in the event of an emergency. Done and Done.
WARM-O-RAMA:
Due to rain, we warmed up under the covered drive of the Senior Center.
1. 15 SSH – 4ct, IC
2. 15 Squat – 4ct, IC
3. 15 Arm circles – 4ct, IC (both directions)
4. 15 Moroccan nightclub – 4ct, IC
5. 15 Overhead clap – 4ct, IC
6. 15 Merkins – 4ct, IC
7. 5 Burpees – OYO
8. 10 Cherry Pickers – 4 ct, IC
9. 8 Project Motivators (AKA The Project-ivators – IT’S A THING)

THA-THANG:

Mucho Chesto @ Amphitheater: My kids think it’s funny that I don’t have any hair on my chest. They call me “baby chest” because they think all men should have hairy chests. (What are we back in the 80’s when Tom Selleck was the measure of a man?) So, as punishment, I mean, for exercise, PAX did 10 of each type of merkin: Regular, Wide, Diamond, Stagger Right, Stagger Left for a total of 50 merkins. Rinse-Repeat for a total of 100. Lots of groaning and ugly form in the 2nd set. Mosey over to Library Parking Lot.

Barak Obama @ Library Parking Lot: Named after the 44TH POTUS, PAX begin at one parking lot island, bear crawl 4 parking lines then do 4 merkins. Rinse/repeat to the other parking lot island. It was only light rain at this point so there was little to no complaining. That started when we bear crawled back 4 parking lines + 4 merkins back to the starting point. Mosey over to the Senior Center Parking Lot.

Apple Turnover @ Senior Center Parking Lot – We needed to grab gloves because my tender hands were revolting against me for all that bear crawling – on the asphalt – in the rain. Just in time for MORE BEAR CRAWLING. Apple turnover included PAX bear crawling 3 parking lines, and then flipping over to crabwalk (forward) 3 parking lines. We began from one parking lot island to the far parking lot island. When we made it there – we crawl-beared (that’s right, backward bearcrawling…) 3 parking lines, flipped over to crabwalk (backward) returning to starting point.

BONUS: Since we burned through our workout so quickly, with the extra time, we did 5 burpees at one end of the parking lot and sprinted to the other side. Then, 5 burpees and sprint back to the start. Rinse and repeat until I was completely gassed – I mean, until time ran out.

MARY:
Mary @ Covered Drive of Senior Center: PAX Choice – LBCs, Rosalita, Freddy Mercury, Left Side Crunches, Right Side Crunches, Flutter kicks, and Big Boys with funky cadence, courtesy of Mailbox.

COUNT-OFF & NAME-O-RAMA
Lucky 7: Erector, Kickflip, Rocket, Samaritan, Mailbox, Slappy, Snaggletooth-Q

CIRCLE OF TRUST/BOM:

ALL WHO TRUST, LOVE, AND FOLLOW CHRIST ARE MINISTERS OF RECONCILIATION.

2 Corinthians 5:14-21 – “For Christ’s love compels us, because we are convinced that one died for all, and therefore all died. 15 And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.

16 So from now on we regard no one from a worldly point of view. Though we once regarded Christ in this way, we do so no longer. 17 Therefore, if anyone is in Christ, the new creation has come: The old has gone, the new is here! 18 All this is from God, who reconciled us to himself through Christ and gave us the ministry of reconciliation: 19 that God was reconciling the world to himself in Christ, not counting people’s sins against them. And he has committed to us the message of reconciliation. 20 We are therefore Christ’s ambassadors, as though God were making his appeal through us. We implore you on Christ’s behalf: Be reconciled to God. 21 God made him who had no sin to be sin for us, so that in him we might become the righteousness of God.”

MOLESKIN:
I have the privilege of visiting fellow followers of Jesus who are incarcerated at the Morgan County Correctional Complex (MCCX). I am writing a letter to the governor of Tennessee on behalf of a friend for clemency. I believe that his life in prison testifies that he has paid enough of his sentence, that he is a true follower of Jesus, and that his life is better spent outside of prison walls with his family and as a contributing member of society, not as a threat or a parasite. He now can live and serve as an ambassador for Jesus, calling and imploring others to be reconciled to God, as he himself has been through Jesus Christ our Lord. What’s striking is how we can view someone in one way, when God sees him another way completely. While his prison sentence is justified, he now has a greater calling (a minister of reconciliation) to live beyond his past into a new eternal purpose as a new man.

WE ARE MINISTERS OF RECONCILIATION.

ANNOUNCEMENTS:
The Project adding Thursdays so we’re all going to be Q’ing a couple times each month. Tuesdays will remain traditional bootcamp workouts, Thursdays will be heavy work: rucking, CMU, etc. Kickflip on Q – bring CMUs. Hardship Hill in May – JUCO has at least one team with another possibly in the works. Sign-up.

Standing Together

THE SCENE: Snow and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to JUCOmanjaro. There are 6 cones spread throughout the mountain and exercises at each one. Battle buddy up and tackle the workout together. Here are the exercises.

  • 25 merkins
  • 25 diamond merkins
  • 30 squats
  • 30 lunges total
  • 30 flutter kicks (4 ct)
  • 30 Freddie Mercury (4 ct)

Mosey to the bottom. Rinse and repeat until time is called.

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
20 PAX conquered the mountain together this morning despite the snow!
CIRCLE OF TRUST/BOM:
Hebrews 10:24-26 – “and let us consider how to stimulate one another to love and good deeds, not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the day drawing near. For if we go on sinning willfully after receiving the knowledge of the truth, there no longer remains a sacrifice for sins, but a terrifying expectation of judgement and the fury of a fire which will consume the adversaries.”

The first part of that passage is a little more light-hearted, but the second half gets serious.  If we can make it a point to assemble together, we are giving ourselves the opportunity to grow closer. When we grow closer, we can hold each other accountable and help to redirect each other when we falter. We will fail if we go at it alone.
MOLESKIN:
Snow and wind didn’t stop us from getting better this morning. Great job!  I am encouraged every day I post by the hard work that you put in.

Thanks for the pre-run Spotter and Pool Boy.
ANNOUNCEMENTS:
Don’t forget about Hardship Hill.

Inaugural Project Heavy PT

THE SCENE: rainy, upper 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 15 overhead claps, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THA-THANG:
Exercises performed buy muscle group for maximum burn.

Shoulders/Chest/Triceps

  • 20 Merkins
  • 20 Overhead presses
  • 20 Tricep extensions

Biceps/Back

  • Colt 45
  • 20 Rows

Legs

  • 30 Squats
  • 30 Lunges (total)
  • 30 Calf Raises

Core

  • 15, 4 ct Heavy Freddies
  • 15 Big Boys
  • 20 American Hammers (total each side)

Rinse and repeat until time is called.

MARY:
15 flutter kicks and some stretching
COUNT-OFF & NAME-O-RAMA
6 HIMs to kick off Thursday right.
CIRCLE OF TRUST/BOM:

Growing this AO is the goal.  We want to reach out to as many men in the community as possible.  Today, I wanted to remind everyone of our mission.

F3: Fitness, Fellowship, and Faith

Fitness is what gets it going. A free workout certainly is enticing for anyone wanting to get their fitness where it needs to be.

Fellowship is the glue that holds us together. I don’t wake up early and get wet from rain for just any reason. I do it for the fellowship.

Faith is the ultimate strength builder for HIMs. Recognition that we are but a small part of the universe around us is so humbling.  I appreciate all the words of wisdom shared during COT.
MOLESKIN:
Don’t eat two chicken biscuits as a pre-work out “snack”. Just ask Whipper.

JUCO – Rid me of myself

THE SCENE: Rain. Water everywhere……. 60F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Twinkle Toes  (IC) 4 CT x 15

4×4’s  x5 OYO –  Burpee into plank / 4 merkins / 4 single mountain climbers / up repeat

V-up roll up – x10 OYO BBS with a crunch in-between 

THA-THANG:

Mosey to Corner #1 

40 Squats

30 Merkins

20 Big Boy Situps

10 Smurf Jacks

Mosey to Corner #2 (Sophomore Hill – The Curb) 

40 Calf raises on curb

30 Tricep Dips

20 Rocky Balboas – 4 count 

10 Derkins

Mosey to Corner #3 ( stop to grab a coupon, head to far corner parking lot ) 

40 Curls

30 Tricep extensions while doing calf raises

20 Kettle bell Swings

10 Merkins each – left/right arm on block

* return coupon

Mosey to Corner #4

Surprise stop #1 for a round of Smurf Jacks and Jumping spiders. 

Surprise stop #2 for a round of bear crawl bumper cars (Kick-Flip)

Surprise stop #3 for a round of crab walking until saved by the butt slap (Mandolin)

40 American Hammers- Single count

30 Shoulder Taps – Single count

20 Twinkle Toes – 4 count 

10 Burpees

Mosey along Hardin Valley with a quick pitstop in the shopping center parking lot for some Flap Jacks 

*2 miles of soggy mosey logged*

MARY:

Mosey back to the AO for 3 rounds of ab burning Mary. (Flutter kicks, Heels to Heaven & Freddie Mercury) 

COUNT-OFF & NAME-O-RAMA
Anchorman, Spotter, Edit, Captain Obvious, Erector, Judge Judy, Mermaid, Mandolin, Mailbox, Kick-Flip, Finger Food, Sty, Slappy, Frenchie, Curveball
CIRCLE OF TRUST/BOM:

From Hillsong Worship – “ Lead Me to the Cross”

Lead me to the cross

Where Your love poured out

Bring me to my knees

Lord I lay me down

Rid me of myself

I belong to You

Lead me, lead me to the cross

This chorus has been stuck in my head for the last few months. I believe God put it there to remind me on an almost daily basis that I need to be led to the cross. That I need to give up and surrender to God. 

I definitely need to “Rid me of myself” because I would say that 95% of my day is all about me. When I realize moments of selfishness I quickly pray that I would not make everything about me. 

MOLESKIN:

Prayer requests:  Noonan’s family, Gump and Spotter’s mother who is going through cancer again, Mandolin’s job search, Mr. Pulte’s heart surgery on Monday the 10th. 

 

Act Like a Wolf

THE SCENE:  Wet and warm
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Moroccan Nightclub x 10 IC
Hairy Rockettes x 10 IC
Project Motivator x 10
Seal squats x 10 IC
Werewolves x 8 IC
Dead bug x 10 OYO

THA THANG:

Long mosey to the cinema…

“Wolves Hunt the Rabbit”

There is a 100m parking lot that is divided by 7 parking lanes.  PAX start on one end of the lot – we’re the Wolves.  One PAX (Erector) is our Rabbit – he gets a head start and goes to line 3.

Game starts when the Wolves howl.  The Rabbit does 12 Merkins then advances to the next line….12 merkins – advance again…  Repeat, working toward the end of the lot.  He’s trying to make it to safety.

The Wolves do 8 Merkins and advance – we’re trying to catch the rabbit (he gets a head start but does more Merkins).  When a Wolf catches the Rabbit, he becomes a Rabbit and they all advance together (doing 12 Merkins together).  Rabbits win if they make it to the other side.  Wolves win if all Rabbits are caught by the last Wolf.

Repeat the game a few times with a new Rabbit and new exercise each round.  Perform with;

  • 4 / 6 Iron Mikes (both legs)
  • 4 / 6 Flutter Kicks (4-count)
  • 8 / 10 Mountain Climbers (4-count)
  • 6 / 8 Squat jumps

 

Line up at one end of the lot – divide into two teams.  Teams will race to the other side of the lot, sprinting diagonal routes between the parking lot islands.  When you get to an island on the west side, perform 5 burpees.  When you get to an island on the east side, perform 10 Dead Bugs (4-ct).  Each team will end up doing 3 sets of each.  First team to hit the other side wins.

Repeat the race – this time west side does 10 merkins, east side does 10 LBCs

 

Mosey around to the back of the cinema…

 

DORA – Partner 1 bear crawls to the base of the steps, runs to the top of the steps and back to Partner.  Partner 2 performs exercise.  Switchero.

  • 50 Werewolves
  • 100 Rosalitas
  • 150 Mountain Climbers

 

Long mosey home….

 

MARY:

Mailbox led the Mary while I chillaxed back at my car – sweet!

COUNT-OFF & NAME-O-RAMA

10 HIMs

CIRCLE OF TRUST/BOM:

For millennia, the wolf has been revered across cultures and civilizations as the epitome of the warrior spirit.  They are intense, fierce, fearful, fascinating creatures and unique in many ways.  Wolves are incredibly complex.  They have a ferociousness about them – yet they also have a very empathetic spirit.

Did you know that within the animal kingdom, wolves are one of the only animals that practice adoption?  When they stumble upon an orphaned pup – even if it belongs to a rival, wolves have been known to take them into their own den and raise them as their own.  That is entirely unheard behavior for an apex predator.  Wolves are excellent communicators with body language – understanding each other’s subtle movements.  Wolves are also very socially smart.  Within the wolf pack, they seem innately to understand the responsibilities the strong have to the weak, the full to the hungry, and the young to the old.  Wolves are not afraid to show affection – licking, grooming, nuzzling and even nibbling one another.

How tenderhearted this fierce creature can be.  Wolves are full of potential intensity – and full of empathy.

In that sense, men – I am asking you to act like a wolf;

  • You all have the spirit and intensity of warriors. Continue to be strong in the ways that count – fiercely loyal to your pack, alert, vigilant, a protector, rock solid…  Be as bold as a lion! (Proverbs 28:1).  Be zealous for good works! (Titus 2:14).  When life requires it of you, be ready to spring into action with a fierce intensity!

But SIMULTANEOUSLY… (here’s what we can learn from the wolf – and here’s the part that I need reminding of from time-to-time…)

  • Be SOFT in the ways that count. Be tenderhearted with your family and loved ones.  Show humility.  Avoid arguing.  Speak evil of no one.  Have sympathy for those less fortunate.  Be socially aware and alert to those around you.  Demonstrate brotherly love.  Be playful with your kids and patient with them.  Show gentle affection to your wife and pamper her.  Be emotionally available.  (See Ephesians 4:32, Titus 3:2, 1 Peter 3:8, Colossians 3:12).

To be a wolf is to be a brave warrior, but it is also to be tender nurturer.

You are called to be both.

 

MOLESKIN:

Great to see Guardrail and Waterboard at the AO!

Hat tip to Mailbox for leading our Mary today!

Hat tip to Levi Lusko for inspiring the Word.

ANNOUNCEMENTS:

The Project is expanding!  Thursday bootcamps starting this week!!  Erector will be on Q – you won’t want to miss it!