F3 Knoxville

Tag: Smoker

Pair up in groups of 3

THE SCENE: Clear, cool, the kind of weather that makes you not think about it.  Oh, and that full moon! Wow.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 2 burpees OYO
  • SSH IC x26
  • 4 burpees OYO
  • Outhouse run, Bernie back
  • Remove sweatshirt (solo exercise by La-Z-Boy)
  • 6 burpees OYO
  • Merk-jacks IC x15
  • 8 burpees OYO
  • White Boy Breakdance IC x10 (Plank, lift left arm and walk legs to Crab, right arm up back to Plank, reverse)
  • 10 burpees OYO
  • Tempo Squat IC x20
  • LBAC IC x20 Fwd x20 Bwd

I think we’re warmed up… Mosey to the hockey rink

THA-THANG (Part 1):
Pair up in groups of 2

  • 69 Merkins (I’m not allowed to explain this one) x10 each
  • Over the wall, to the grass, back over the wall
  • 1 man BBS x30, other Plank, high-5 each rep. Switch.
  • Over the wall, to the grass, back over the wall
  • Helping Hand (PAX sit facing one another, grab right hands, stand together) x10 each hand
  • Over the wall… Mosey to the Party Rock pile

THA-THANG (Part 2):
Pair up in groups of 3. Each group gets 2x hand-size rocks, 1x CMU size. 2 lines facing one another across parking lot. One line has CMU size, other line has hand size. Each line does exercise until relieved by third member of pair. 2 trips through this list:

CMU size line:

  • Squrl ( simultaneous Squat and Curl)
  • Forward raise
  • Hip Thrust
  • RowMo (CMU at chest, bow at waist, perform row, return to standing)

Hand size line:

  • Man-Makers
  • Lateral shoulder raise
  • Wax On/Wax Off
  • Raise the Roof

MARY:
Only a couple minutes left for Mary: Row Row Row Your Boat. Sing the song while doing American Hammers in Boat position. Switch to Canoe, keep paddling, sing the song again.  R&R like 3 times or so.
COUNT-OFF & NAME-O-RAMA
18 PAX showed up for work today, welcome to FNG Quaker!
CIRCLE OF TRUST/BOM:
Sunday’s message has stuck in my mind this week.  The topic was faith and putting trust in God for both the big things like salvation and the little things that bring us anxiety or worry.  The phrase that hung in my mind was “practicing” trust.  If we are not intentional about where we place that trust on a day-to-day basis, our natural tendency is to trust ourselves or something that we can see.  We get together in the mornings to stress ourselves physically, training our bodies to respond to the demand.  Spiritually, it’s only through intentional practice of continually turning things over to God that we can train our stress response to do the same.  Search your heart for any areas where your trust is placed elsewhere, and surrender those to Him.
MOLESKIN:
Good shoulder content today… The DP Pax may be a little too uptight for the breakdancing.  Or maybe they just need more practice!.
ANNOUNCEMENTS:
Lunch today at Hardin Valley Brown Bag (11:30).

Truckin’ to the Pound (first annual) 10/28.  Starts 6AM at the Truck Stop!

F3 Knoxville 2nd anniversary 11/4 at Anchor Park

Y’all must have forgot about CMUs!

One comment

THE SCENE: We are too blessed to have weather like this! Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSHs
20 merkins
10 SSHs
Cherry Pickers x5
Curls, presses, tris x10

THA-THANG:

YALL MUST HAVE FORGOT ABOUT CMUs!

Mosey to the “Boat” w/CMU:
CMU curls, presses & merkins x20
Mosey to steps w/CMU pressing x5 at each light pole.
At steps CMU curls, press, merkin X20
Leave CMU and run up steps and path to top, return
(Run it twice if needed to catch 6)
Mosey with CMU to Matterhorn:
CMU curl, press and merkins x20

W/o CMU, Sprint to light pole, 10 merkins, sprint to top of Matterhorn 10 merkins and Wagon Wheel back down to six and back up.

Mosey to Pavalon and partner up
50 reps each
Pull ups and Dips
Partner 1 does AMRAP pull-ups while Partner 2 does AMRAP Dips
Switch when necessary till you reach 50 of each

Sprint to top of Matterhorn 10 merkins and mosey down.
Pick up CMU do presses till 6 catches and then mosey to AO.

MARY:
Ring of Fire
Flutter kicks, marge simpsons, boat, canoe, etc while someone runs around.

COUNT-OFF & NAME-O-RAMA
PAX of 20, 2 FNGs (RainFly and Doubledown)
CIRCLE OF TRUST/BOM:
I shared with the PAX a story of an elderly woman that I met at the hospital who was looking for her car. As I was showing her where to go find it, we started talking and she shared with me that her husband was just recently put on hospice care. I asked her more about her family and she said she had none.  she had no kids and they had just moved to the area from Florida expecting to retire here. They do not have any friends in the area and she will be alone. I walked with her for a considerable amount of time to her car.  She asked if I was married and with my answer she said make sure I hug my wife when I get home. She asked for a hug when we got to her car and I obliged her as well as asking her name so I may pray for her. I told the story not to say that I’m special For doing this, as I was just showing her where her car was, but to point out there are lots of people going through things that are difficult and we should keep an eye out for those folks. Get to know people better, reach out to people  we know but not well, and reach out to complete strangers even. Ask if you can pray for people when they share with you. Be open with your faith. The last thing she said to me when she was at her car  was, I think God put you in my path today, thank you.
MOLESKIN:
We had to hard-working FNG’s today, the whole PAX worked hard and got the job done together. It was good to see everyone doing the wagon wheel for the six. No one complained  about the extra running with a CMU to bring up or brothers.
ANNOUNCEMENTS:
Mayberry reminded everyone of the trucking to the pound event and Toto mentioned to anyone that hasn’t Qed can reach out to another PAX member to help with a Co-Q.

Pee Rock Pyramid

THE SCENE: 69 and foggy
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Run in place / high knees ~ 1 min
SSH Burpees IC x 25
Nose Wipers IC x 10
Run Stance Squat Jump IC x 20
THA-THANG:

Mosey to pee rocks.
1. Grab 2 handheld (brick sized) rocks
a. Iron Squats IC x 20
b. Wonderbra IC x 20
2. Put small rocks back & grab a large rock
a. Hip Thrusters IC x 20

Pyramids with big rock. After each round run across parking lot to the gate & back.

With a single large Pee-Rock (aka Coupon) complete 7 Rounds of exercises, adding a new exercise each round.

  • 5 Burpees
  • 15 Merkins
  • 20 Goblet Squats
  • 25 Curls
  • 30 OH Press
  • 35 Hip Thrusters
  • 40 BBS

MARY:
Pretzel Crunches IC x 15 each side
Protractors
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST:
BOM:  Showed a quick clip of Penn Jillette (an Atheist) expressing his views on proselytization. His view: if you truly believe something to be true (i.e. heaven/hell, Jesus is the only way to heaven) and don’t share your faith about that item then you are in fact hating your fellow man. He goes on to say that if he truly believes a bus is about to hit someone, then he is eventually going to help that person get out of the way. He says Christians who don’t proselytize are the equivalent of letting that same person get run over by the bus. Honestly, he’s right. This video hits close to home because it is true of many Christians. My challenge to the PAX was to take time to reflect on this. Who do you share your faith with? Do you take your DRP when it comes to sharing your faith and having tough conversations?

Double Coupon Special

The Scene: 74 and clear, MF (Mugginess Factor) 7/10

F3 Intro and Disclaimer

Warm-O-Rama
Imperial Walkers x20 IC
Cherry Pickers (Dog Pound style) x15 IC
LBAC x20 each way IC
Little bit o’ this, and some of this
Mosey to the Coupon Pile, pick up 2 coupons
Wax on, wax off x20 IC (thanks, Mayberry)

The Thang
Each PAX holds one coupon, balances the other on top. Mosey as a group toward the Matterhorn. Whenever a coupon hits the ground, it’s redeemed for one of the specials of the day. Then switch hands with the coupon stack and continue Mosey. List of specials (©=holding coupons):
1st Special: ©Tempo Squat x25 IC, Burpees x15 OYO
2nd Special: ©Smurf Jacks x25 IC, ©Overhead Press x20 OYO
3rd Special: Mountain Climbers x25 IC, Squat Jump x20 OYO
4th Special: ©LBAC x10 IC, ©Curls x30 OYO
5th Special: ©American Hammers x20 IC, ©Rows x30 OYO
6th Special: ©Front raise x20 IC, Merkins x20 OYO
7th Special: ©Lateral raise x10 IC, Diamond Merkins x15 OYO
Return to AO, carrying expired coupons however desired

MARY
Rowboat/Canoe
Side Crunch x20 each side, IC
BBS x20 OYO
Flutter kick x20 IC
Box Cutters x20 IC
Department Store
Shoulder Blasters

COT
Count-off and Name-o-Rama (no FNGs today)

WORD
This last week I’ve been home alone while LOML and 2.0 are at a cabin with some other moms and kids of families we’ve known for years. Sometimes it’s nice to have that quiet, but the alone time comes with a certain set of temptations as well. It’s at that time, and others like it, when a man’s character comes through. They say that character is who you are when nobody is looking. Whether that’s when you’re home alone after a long day, at work when the boss is on vacation, or in another city on a business trip, your character comes through.

So where does this character come from? From your heart. Proverbs 4:23 says, “Above all else, guard your heart, for it is the wellspring of life.” And Luke 6:45: “A good man out of the good treasure of his heart brings forth good; and an evil man out of the evil treasure of his heart brings forth evil.”
So what do we know about the heart of a man? It’s “deceitful above all things, and desperately wicked. Who can know it?” (Jeremiah 17:9) On our own the condition of our heart is pretty foul. We need the transformative power of God, as David cried out for in Psalm 51:10 “Create in me a clean heart, O God, and renew a right spirit within me.” Only through dependence on Him can we become the men He has called us to be.

Moleskin
Thanks, everyone, for your patience as I tried to dig around in my shorts for my Weinke. I must find a different way to remember what’s next while my brain has not yet seen my coffee. Maybe less variety? Merkins and Burpees only. I noticed Ratchet learned from La-Z-Boy’s Q a couple weeks ago and pulled the smallest coupons in the group instead of the biggest!

If Junk was an Indian

The scene : MUGGY MAYBE!

F3 Welcome and Disclaimer

The Theme: If Junk was an Indian…….man he is fast!

Tha-Thang
COP
Monkey Humpers x20 oyo
Squats x10
Smurf Jacks x10
SSH x 20
LBC x15
RBC x15
Burpo x10

Indian Run to the PAVALON. ALL PAX stay together and we made 3 stops for LBC, squats, and merkins on the way

PAVALON.
3 sets of
Leg ups x20 each leg IC
LBC x20
squats x20
Pull ups x5 plus one more set to make 20 reps total

Working on Form NOT reps!

Ran out of time so we Indian ran back to the AO. On the way, double Indian run race! Back 2 guys race to the front and so on.

Gotta cash out, right?
Burpicides on the Tennis court, 5 burps, 4,3,2,1……until time ran out.

WORD:
Plain and simple, Find time, REAL/QUALITY time with your M. With our busy lives, we need to find quality time with our Ms to grow our relationships with each other and if you have kids, it spills over into fatherhood and sets examples for your kids.