F3 Knoxville

Tag: Snag

Abscess Turning 50 Makes for a Tough Q

THE SCENE: 50s, calm, cool, collected

  • No FNGs

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam and I’ll be your Q IC this morning
  • 1) I’m not a professional (depends who you ask)
  • 2) You’re here on your own volition (unless someone is forcing you to be here – then come see me afterwards) – thank you for choosing to be here this morning
  • 3) Modify as you need BUT push yourself and the men around you – we came here to work, so let’s work.


WARM-O-RAMA:

In Honor of Abscess’s 50th:

  • SSH (Side-Straddle Hop): 50 x 4 in cadence
  • Baby Arm Circles: 25 x 4 forward & 25 x 4 backwards in cadence
  • Tempo Squat: 25 x 4 in cadence
  • Tempo Merkins: 25 x 4 in cadence

THA-THANG:

  • PAX moseys to playground outside AO
  • Battle buddies assemble

[ There & Back & Back Again ]

  • BB1: 25 incline merkins on a bench
  • BB2: run to pavilion and execute 25 step-ups/box jumps (GOOD FORM = Extending legs all the way up) + runs back to recover BB1
  • R & R – each BB executes both stations twice
  • Lady Warriors of FIA enter the playground – F3 migrates to the pavilion

[ The Power of 4 (sucks) ]

  • Each HIM finds a nice table under the pavilion
  • Short Side #1 = 25 pull-ups
  • Long Side #1 = 25 incline merkins
  • Short Side #2 = 25 pull-ups
  • Long Side #2 = 25 decline merkins
  • PAX wall-sits until 6 is up
    • From the wall-sit position: @Waxjob gives a 50 count
    • Q leads PAX in downward vertebrae stretch
      • 1 vertebrae at a time going down and touching the ground, and 1 vertebrae at a time coming back up
  • PAX moseys back to AO

[ 4 Corners // Asylum 200 ]

  • Corner 1 of AO parking lot = 25 down/up merkins as a group
    • Mosey to Corner 2
  • Corner 2 of AO parking lot = 25 down/up dry docks as a group
    • Mosey to corner 3
  • Corner 3 of AO parking lot = 25 up/down squats as a group
    • Mosey to corner 4
  • Corner 4 of AO parking lot = 25 half-burpees IC as a group
    • 4-count led by Q (no merkin)
    • 5 counts were initiated by Q after 10 reps or 15 – this was a freaking smoke session
  • PAX gets a breather
  • Rinse & Repeat 4 Corners but backwards
    • Bernie Sanders from corner to corner for 2nd round

[ PAX moseys back to playground ]

[ Quarter Pounder ]

  • 5 dips
  • 5 incline merkins on the bench
  • 5 decline merkins on the bench
  • 5 box jumps
  • 5 Big Boy Sit-Ups with legs on the bench

[ PAX moseys to curb right outside the playground ]

  • 50 Irish Tap Dancers in honor of Abscess’s 50th
    • 50 4 counts take longer than originally thought = character building fun

[ PAX moseys back to AO ]

[ Toe the Line ]

  • PAX do down & backs across AO parking lot
    • Skip-jumps down + 5 half burpees at the end – Skip-jumps back
    • Karaoke down + 5 half burpees at the end – karaoke down
    • Jog down + 25 x 4 calf raises
  • Circle it Up

COUNT-OFF & NAME-O-RAMA
10 PAX – No FNGs
CIRCLE OF TRUST/BOM:

“Faith – someone who has believed in another person // fundamental believing in another person”

MOLESKIN:

(Matthew 8:5-13) – “Faith of a Centurion”

 

  • “If I believe really hard…Jesus will do this”
  • “I have to live in this moment believing in this person/people”

These are things I’ve told myself and maybe you have at some point too.

A challenge I’ve set for myself this week is what would it look like to have the faith of a muster seed // or faith like that of the centurion in Matthew 8.

Going back to “Faith – someone who has believed in another person // fundamental believing in another person” – for F3 for instance, I have faith that when I come out here, whether I’m leading or following, at least 1 HIM will be here in the gloom with me, pushing me to be a better version, and expecting me to do the same. I have faith in the Q to lead. I believe that. 

TPQs (Thought Provoking Questions)

  • Where do I lack the faith of a centurion?
  • What people/institutions/things do I fundamentally have faith in?
  • Who has faith in me?

Ties in with Proverbs 27:17 “As iron sharpens iron so one person sharpens another” —> having faith in one another to Keep the Faith & Fight the Good Fight

ANNOUNCEMENTS:

  • Make sure Abscess knows you didn’t suffer in vain this morning. Welcome him gladly into the RESPECT club, and be sure to post THIS Saturday at the Asylum for his 50th birthday Q.

Iron. Sharpens. Iron.

Slaughter tours the Asylum

THE SCENE: A crisp 65 degrees, beautiful weather for my tour of the AO
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10; Cherry Pickers (slow) x 7; Overhead Clap x 25; Moroccan Nightclub x 25.

THA-THANG:
Inaugural “Flight of the Blue Falcon”

  • Given two 8x12x16 (XL) CMUs, two PAX held the CMUs overhead while the rest of the group ran away for a 10-count.  At the end of the counting, “drop” was called and the herd executed AMRAP of an exercise designated by a block-holder (burpees, merkins, squats, pickle pounders, smurf jacks, etc) until the blocks caught up and were passed off.  Upon exchange, the new CMU holders designated the next exercise and began 10-count while everyone else ran away.  Rinse and repeat, with a goal of showing the Q the ins and outs of the AO (Everest, Cardiac Hill, etc) until time was up.

MARY:
Arrived back at the AO with about 5 minutes to spare, completed flutter kicks x 25, tempo squats x 20, then overhead claps/moroccan nightclubs until time was up (lost count in the midst of the mumble-chatter).

CIRCLE OF TRUST/BOM:
1 Peter 5 v. 6&7 say “Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you.”  Talked about what it means to cast anxieties on Him, and that it means to cut the cord and leave it there, not reel it back in like a crank-bait.  Shared a story about a flight with my M, when she got very nervous during a turbulent flight.  Being the “good husband” that I thought I was being, I told her not to worry, that it would be ok.  Of course, that didn’t help, and she looked at me, panicked, and said “how do you know?”.  My too-quick and too-honest response was “I don’t, but I can’t fly the damn plane, so there’s nothing I can do about it…”  This is a good reminder that as men, we need to be honest, but we need to do so with love.
MOLESKIN:
The Asylum bunch was fun, but way too courteous.  I should have explained the “blue falcon” concept better at the beginning, because they were asking “who wants the block?” instead of just handing it off to the next vict.. er, uh, participant.
ANNOUNCEMENTS:
Keep an eye on the Q calendar, me and “my friends” as Mermaid called them, will be making appearances at more AOs to spread the love.

4 Cones in the Rain

THE SCENE: Rain but the temp was nice for December…around 60 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Due to rain we grabbed some CMU’s and did warm-o-rama in pavilion.  20 SSH 4CT, Thai Fighter F and B x10, Cherry Picker x8, Some old man leg stretches, and slow table rows x10
THA-THANG:
Partner work- Partner 1 stayed and did round 1 CMU squat AMRAP while partner 2 did:

Mosey to parking lot perform 5 monkey humper’s at every cone (4  cones) and lunge in between…mosey back

Round 2 partner 1 did CMU Curl AMRAP while partner 2 did:

Mosey to parking lot perform 5 merkins at every cone (4 cones) and bear crawl in between…mosey back

Rinse and Repeat.

 

MARY:
had about 30 seconds left so we did bbs oyo
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be more like Paul.  Be a HIM no matter your circumstance.  Don’t let circumstance control being content or not.

Ai-CAN Legs and Bro-CAN-back Mountain

THE SCENE: 60ish and cloudy.  No rain yet!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Now grab 2 cans each from Charmin’s food drive box; Imperial Squat Walkers x 20; Tie fighters x 11 each way; line up on the baseline curb for some Rocky Balboas. All in cadence.
THA-THANG:

  • Mosey to the Cloud for some Aiken (or Ai-CAN) Legs:  20 squats, 20 box jumps, 20 Mary Katherines, 20 Rev. Lunges, rinse and repeat.  Stop midway for 10 burpees (10 burpees every time someone drops a can!)
  • Rest with Flutter kicks IC x 20.
  • Mosey to the Pavalon and partner up.  20 step ups on the tables while the partner wall sits with cans held out. Rotate out. Rinse and repeat.
  • Mosey to bottom of Baby Everest (or is it Little Cardiac??).  Vote to hold on to the cans for the remainder of the workout.
  • Bro-CAN Back Mountain:  Doras with your partner.  One partner Bernies up the hill (back pedal) and then runs down while the other is doing SSH or Moroccan Night Clubs (250 total for each exercise).
  • Back to the Cloud for Can Ups:  Grab a bench, plank position with cans in front of you.  Place one can up on bench from plank, then merkin, then other can up on bench, then merkin, then one can back down on ground, merkin, and other can back down on ground and merkin.  That’s 1.  Do 10 of those.
  • Mosey back to AO

MARY:
Code Brown led in some Canned Thors, then some Canned Dollies
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Food drive message: “Another of his disciples, Andrew, Simon Peter’s brother, spoke up, ‘Here is a boy with five small barley loaves and two small fish, but how far will they go among so many?”  John 6:8-10.  We never know what small thing will lead to big miracles.  Have faith and great things can happen from even the smallest gesture.

MOLESKIN:
Prayers for Pacman and his wife as she goes to Vanderbilt for evaluation of eyesight issues.
ANNOUNCEMENTS:

  1. Last week for the food drive!  2) Brolympics on Nov. 9.  Sign up now!!

Escape the Asylum

THE SCENE: A bit muggy and 70 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get it going with 25 SSH on 4ct, 8 4ct Windmills, Cherry Picker x9, 20 Overhead Claps 4ct, Baby Arm circle front x11 Back x10

Mosey…
THA-THANG:
Mosey to stop sign at bottom of Asylum, 20 4ct flutters Mosey to Asylum building:

Bear Crawl up ramp, 25 dips at tables, 25 calf raises at steps, Lunge every other step up fire escape and run back down to stop sign at bottom of hill 20 4ct flutters…Rinse and repeat 5x’s.

Mosey back.

MARY:
Just enough time to knock out 15 SSH on 4ct.
COUNT-OFF & NAME-O-RAMA

9 PAX Total

CIRCLE OF TRUST/BOM:
Gods desire is for us to grow in him and be confident in the wisdom he provides as we draw closer.  He equips us with the wisdom to go out and take action.   Don’t live in fear afraid to make decisions.  He’s blazed our trail.
MOLESKIN:

ANNOUNCEMENTS: