F3 Knoxville

Tag: Smalls

Saturday Morning BOGO

Clear, cool, and Qless was the forecast Friday afternoon. In a perfect world, that Q would have belonged to Lilydipper, but an uncooperative hip has other ideas. Crawdad won’t stand for an open Saturday Q. He made some decisions. He placed some calls. Continue reading if you’d like the details, but the summary is that it takes two men to do what one Lily does.
WARM-O-RAMA:
We took em to 100. Tie Fighters, The Junk Science, some stretching, and 10 burpees for Snitch, who I’ve never seen come in late, ever, so he must have had some serious business to do this morning. I didn’t ask but I’m betting Cheet Sheet was similarly relieved when he arrived.
THA-THANG:
The first part of this BOGO was to discover that our Non Privately Owned Naturally Occurring Mineral Formations (NOPO-NOMIFs) were just laying there beneath the trees, as nature presumably left them. Partner AMRAPs as some stragglers caught up, curls, presses, rows, more curls. All I know is that a lot of you have way more reps in you than I do.

Catch Me If You Can w/5 burpees up baby Everest and down the Dragon. Deposit the NOPOs and begin the second part of the BOGO.

We built pyramids on the Cloud, with Crawdad bringing out his famous Louisiana Whistle. Box Jumps, Irkins, Dips, Derkins, Merkins. Unless you cut your reps, your arms were jelly.

Recovering on our feet, we made our way to the dustbowl and some Doras. 200 reps and then another 100 of whatever you wanted.

Back to AO for Mary AND a visit to the ATM.

Welcome Scott W, Billy Goat!

CIRCLE OF TRUST/BOM:
Your F3 friends are a deep and wide pool of help and challenge. You’d be nuts not to lean on them when you need to. It would be a waste to not be challenged by them. You’d be foolish not to step in and try to lead.

The Return to the Gloom

THE SCENE: Thought it was gonna rain – it didn’t. 60s and feeling good. Ruckers finishing up, men gathering up and catching up at the top parking lot used for Asylum Saturday Qs because the normal morning A) lot and parking lot were taped off.

F3 WELCOME & DISCLAIMER

In full disclosure – there was a lot of rust needed to be shaken off by the Q this morning so the disclaimer was basically non-existent…..caught it when we finished, so that’s what counts right?……..

Welcomed the men BACK to F3: Fitness – Fellowship – Faith

    • Dang it’s good to be back

This is going to look a little different than we’re probably used to – but we’re going to adapt and make it work.

No FNGs


WARM-O-RAMA:

 

  • SSH: 10×4 IC
  • Rockette: 10×4 IC
  • Imperial Walker: 10×4 IC
  • Merkins: 10×4 IC
  • Cherry-Picker: 7×4 IC
  • 3 burpees on your own

THA-THANG:

Split the PAX into 2 groups of 7 – 1 with Steam and the other with Charmin for 2 different workout locations to be safe. Workouts/exercises written in chalk for both teams

  1. 10 for 10 + 4 Corners + Pyramid 10 for 10

[ 10 for 10 ]

    • 10 light-posts from top parking lot going down to normal AO parking lot 
    • Every light-post = 10 reps of an exercise
      • Merkins
      • Squats
      • Dry Docks
      • LBCs
      • Imperial Walkers
      • Plank-Jacks
      • Burpees
      • American Hammers
      • SSHs
      • Iron Mikes

[ 4 Corners ]

    • 4 corners of normal AO parking lot
    • C1 = 25 incline merkins
    • C2 = 25 squats
    • C3 = 25 line-hops
    • C4 = 25 merkins

[ Pyramid 10 for 10 ]

    • Going back up the same way we came down except:
      • Every light = # of reps that the light is + the previous light’s exercises and reps
        • For light 1 = 1 SSH
        • For light 2 = 1 SSH + 2 Plank Jacks
        • For light 3 = 1 SSH + 2 Plank Jacks + 3 Burpees
        • So and so forth until you get back to the top and end with 10 merkins (start point)

( Both teams get 30 seconds to breathe and recover —> switch missions/workout locations)

  1. Ping Pong + Fab 5 Crosswalk
    • Parking lot just to the left of the Saturday Morning AO parking lot

[ Ping Pong ]

    • Cash-In = 25 SSHs (1 count)
    • Run to 1st light post in the small parking lot
      • 25 incline merkins on curb
    • Duck Walk to 2nd light post in the small parking lot
      • 25 squats (1 count)
    • Bernie Sanders to 3rd lightpost in the small parking lot
      • 25 dips on the curb
    • Bear Crawl to 4th light post in the small parking lot
      • 25 flutter kicks  (4 count)

[ The Fab 5 ]

  • 5 cross-walk lines:
    • 1st = 10 merkins
    • 2nd = 20 squats
    • 3rd = 30 Dry Docks
    • 4th = 40 flutter kicks (2 count)
    • 5th = 50 SSHs (1 count)
  • Run to the middle of the parking lot
    • 5 merkins — straight into 5 dry docks — straight back into 5 merkins — straight into 5 dry docks
  • Cash-Out: 25 SSHs (4 count)

(both groups finish about the same time and recover in the starting parking lot)

  • 2 teams of 7 split up – 1 team in 1 corner of the lot and the other in the opposite corner of the lot
  • 2 teams take turn calling out/leading an exercise for 25 reps either on a 1 count or 4 count — then sprinting to the next corner = around the world
  • 1 around the world later — Q calls to circle up – time to end strong
    • 10×4 flutter kicks
    • 15×4 SSHs

COUNT-OFF & NAME-O-RAMA

Did the count off/name-o-rama from an extended distance

14 PAX – No FNGs

CIRCLE OF TRUST/BOM:

“Entertain the idea that there’s a possibility that what you’re going through is not about you.”

MOLESKIN:

 

Luke 22:31-32

“”Simon, Simon, behold, Satan demanded to have you, that he might sift you like wheat, but I have prayed for you that your faith may not fail. And when you have turned again, strengthen your brothers.””

We have been shaken up, we are being shaken up, and we will continue to be shaken up by an enemy who seeks to exhaust us. The devil knows he can’t win, he can’t destroy us or our faith, but he can work tirelessly to exhaust us in our faith, our relationships, our work, our calling and our purpose. But in the process of being shaken up and sifted – we start to let go of things, start to let things fall off that maybe we didn’t realize were on us – start to become more refined and attuned to being men after God’s own heart. 

Entertain the fact that there’s a possibility of what you’re going through is not about you. What if you’re going through this (fill in the bank of something you’re going through) so that you can gain and renew your strength and in turn help someone else through something. Maybe what you’re going through right now has nothing to do with you, but everything to do with how it’s shaping and refining you to further step into kingdom roles as a HIM.

Don’t run or try to fight being shaken by the enemy! Embrace it as a way to test and strengthen yourselves and your faith as HIM so that when the time comes – your strength will be divinely utilized for someone else.

    • “….and when you have turned again, strengthen your brothers.”
    • As He renews your strength and faith and guides you through life – don’t let it just become stagnant —> internalize and externalize that to strengthen a brother/sister/those around you. Sounds pretty similar to “As iron sharpens iron, so one person sharpens another.” IT’S TRUE.

Last thing: As you walk through whatever you’re walking through and go through whatever you’re going through, entertaining the idea that this may have nothing to do with you, also entertain the idea that you, as a High Impact Man, are walking/going through this for a purpose – for such a time as this. 

ANNOUNCEMENTS:

  • F3 Dad’s Camp coming up later this year – reach out to Gibbler for more info
  • F3 Hike coming up on Saturday, May 16th – look at the event in the main F3 GroupMe – reach out to Steam or Abscess for more info
  • F3 Morristown Launch is BACK ON: Saturday, June 6 – more info to come
  • Prayer Requests
    • Those who are out of a job and/or looking for a job
    • Lillydipper and his family
    • BlueBird’s son – interview today
    • Pac Man’s sister/family – walking through the loss of a loved one
    • Health & Safety of our region and families

Don’t be a JackAss- you get further in life with a positive attitude

THE SCENE: 

72* Clear 97% Humidity
F3 WELCOME & DISCLAIMER

You’re here on your own volition…

WARM-O-RAMA:
20 x Side Straddle Hop Seal Claps
THA-THANG:

  • Half of you pick up a weight(Burden) to carry to Lower Baseball Field Lot when tired pass of to your brother(lesson is we help carry our brothers’-burdens together
  • Stop at lower lot and participate in Trolly’s Grid (in honor of Trolly at JUCO) 3 Merkins at every star-Run,  2 BBS at stars-Lunge, 3 jumpsquats-bear crawls,  2 burpees- broad jump…RR
  • Mosey w weight to playground parking lot stop and do 11s w Dive Bombers/Carolina Dry Docks
  • Mosey w weight to Pavilion Wall exercise is BoKnows- do wall sits while hold weight while battle buddy does High knees for 100+ count then switch x 2
  • Mosey back to AO w weight circle up do curls/triceps/squats w weights

MARY:
Hello Dolly x 20 Box Cutters x20

COUNT-OFF & NAME-O-RAMA
35 Strong w 2 FNGs
CIRCLE OF TRUST/BOM:
You get more outta life by maintaining a positive attitude!
MOLESKIN:
Don’t be a JackAss cuz no one will like you!
ANNOUNCEMENTS:
Prayer

Fake Doras

THE SCENE: Humid, very humid
F3 WELCOME & DISCLAIMER: Additional disclaimer:  the Q went to a concert last night and is now deaf (and tired)
WARM-O-RAMA:
SSH x 20 IC; 10 burpees OYO; Tie Fighter baby arm circles F&B IC; high knees and butt kickers across parking lot; karaoke across and back.
THA-THANG:
Mosey up the hill toward Everest Base Camp.  Stop at each stop sign and go up the ladder.  Add one of the following with each stop:  10 BBS; 20 Merkins; 30 squats (4 ct)

From Base Camp, sprint to midway tree for more BBS, Merkins and Squats; back down to base camp

All the way up Everest, continuing on to the top of the space station. At the base of the base station, hold plank while waiting for the 6.

Mosey past the old rock pile (short moment of silence) down the west side of the drive about midway.  Find a battle buddy and do fake Doras.  One partner runs, the other does sets of 10 man makers and then LBCs until the partner returns.  Swap out.  Rinse, repeat x3.

Run back up to top of Everest, over to other side.  Real Doras:  100 merkins and 100 LBCs (4ct) while partner runs to stop sign and back up.

Start back down the ladder with BBS, Merkins and Squats

Realize we’re about out of time and quick mosey back to AO

MARY:
Cat Gut led in a little Boat/Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Followed up on Cap’n Crunch’s 3rd F message:  Find a Paul, Barnabus and Timothy in your life.  Have to reach out to do it.  I need to do a better job of intentionally mentoring those in my life.
MOLESKIN:
Lift up Timber’s M and family for some surgery this week.
ANNOUNCEMENTS:
CSUP – Trucking to the Pound plug.

Peanut’s Here

THE SCENE: Slightly cloudy, temps in sixties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Pinto Twists, 10 Windmills, 10 Rockettes, 10 Tempo Squats, Michael Phelps
THA-THANG:
Mosey to large parking lot that is south of northern ball fields and north of serpentine sidewalk.  Each man picks up a two bricks.  We will run, with bricks, counter-clockwise around the parking lot, stopping at each cone to do the listed exercise.

  • Cone 1:  10 Mini-man-makers
  • Cone 2:  20 Overhead Presses
  • Cone 3:  20 Wings Up
  • Cone 4:  20 Curls
  • Cone 5:  20 Wings Down
  • Cone 6:  20 Tricepts
  • Cone 7:  20 Wings Out
  • Cone 8:  20 Rows

Run one more time around parking lot with bricks, doing Bernie Sanders during first half and sprinting for the second half (not stopping at cones).  Lunge at semi circles ends of the parking lot.  Then dump bricks back in pile.

Mosey to start of serpentine sidewalk.  We will do 14’s on the sidewalk all the way to the perimeter trail.  We will bear crawl to first light, run for four lights, lunge to next light, run four more, then repeat sequence to perimeter trail.  We will do 20 Imperial Walkers as a group at the perimeter trail.

Mosey on perimeter trail until we reach cardiac hill.  We will run up cardiac hill, performing the following exercises at each of the following areas:

  • Start of cardiac hill:  20 Hello Dollies (four count).
  • Turn 1:  20 American Hammers (four count)
  • Turn 2:  20 Flutter Kicks (four count)
  • Turn 3:  20 Decline Merkins
  • Benches:  20 Bench Dips

Mosey to parking lot by entrance to the northern ball fields.  Go to CMU Pile.  We will do 20 Overhead Presses, 20 Curls, 20 Rows, and 20 Squats with CMUs.

Mosey to northern-most ball field.  We will do the great football throw.  In this, one man runs to first base and then rounds towards second.  The next man must lead him with a pass of the football as he heads to second.  If the ball hits the ground then all men must do five burpees. The ball is passed back and the man who passed the ball is now the receiver going to first and second base with the next man in line being the passer.  The group must do five burpees for any ball that hits the ground on a pass.

Mosey to playground.  We will do elevens at the benches with decline merkins as one exercise and bench hops as the other.

Mosey back to CMU pile.  We will repeat the 20 Overhead Presses, 20 Curls, 20 Rows, and 20 Squats with CMUs.

Mosey to bottom of Mini-Cardiac.  We will Bernie Sanders to No Parking Sign then sprint to the gate at the top of the hill.

Mosey to AO.

MARY:
20 Box Cutters.
COUNT-OFF & NAME-O-RAMA
Eight men, including P-nut visiting us from UT Martin and Abscess’ dog, Tank.

CIRCLE OF TRUST/BOM:
How Do We Color Our World?

I recently viewed a quick video by Christian rapper Andy Mineo.  He talked about how he reads scripture to help relieve him from doubt about Christ.  He also talked about how scripture helps to color his world with what is good, with what is right.  And by coloring his world in that way, he then can do more in regards to what is good and right for others, because he is viewing those around him in a way that God wants him to view them.

How do we color our worlds?  Sometimes when I wake up on a work day I do not color my world with much beauty.  I may start off with a stroke that goes like this:  “Crap, another day of work.”

I can chose to color it in a different way.  I can chose to paint my morning this way:  “God, help me to greet others with strength and love today.  Help me to know you are there with me in each and every activity I perform.  Let me hear your voice whispering to me and help me to feel your hand upon me.”

Further, I can read from the bible at the start and/or end of my day.  I can get together with people who will get me in the correct frame of mind and help me to color my world in the right kind of way.  For example, I can go to F3, bust my butt with my brothers, and hear the message within the Circle of Trust that will thrust me forward with a strong spirit to meet the day.

Some of you may remember a song by the group Chicago called “Color My World.”  The last line of the song, directed toward a lover, says “Color my world with hope of loving you.”  What if we were to change the line, thinking of our Father in Heaven, and say, each day, to God “Color my world with the love you have for me.”  Saying that to ourselves may color our day with hope, with strength, with conviction, and with joy.

MOLESKIN:
Prayers for the pregnancy of Small’s wife who is due in mid to late July.  Prayers for Crawdad’s wife, Kaitlin, who is having surgery.