Snaggletooth – Page 71

Untitled Ambitious – Part Deux

August 13, 2019 Snaggletooth

THE SCENE: Extra hot and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
So, our fearless leader, Erector, smartsacked this morning because he needed to take care of his health. I Q’d last week and, because I have no sense of timing, we had way too much workout for the time allotted. Some of the guys said, “Hey – we’ll just do the rest of it next week.” I’m like, “Sure, I can do that.” But I decide that I’ll let someone else sign up if they want and I’ll just save it for the next time I’m on Q. Come Sunday, Erector signs up since I didn’t sign up and no one else did either. But he’s been coming down with something and last night sends out a group-me to say that he may need to smartsack. Archie says, “We’ll just do the rest of Snaggletooth’s workout. But I’ll be ready just in case.” So here we are – Untitled Ambitious – Part Deux.

Warm-Up: SSH x15, Tempo Merkin x10, Moroccan Nightclub x15, 5 Burpees OYO, Mosey to Playground

THA-THANG:
1. Little bit of recap from last week: 10 Pull-ups @ Playground/10 Dips @ Parallel Bars – 2 Rounds/Hold Al Gore for 6. Mosey to East Parking Lot.

2. Burpee/Bear Crawl: 5 Burpees – Bear Crawl to 1st Grass Island – 10 Burpees – Bear Crawl to 2nd Grass Island – 15 Burpees – Bear Crawl Back to 1st Grass Island – 10 Burpees – Bear Crawl back to Startex – 5 Burpees. Hold Al Gore until 6. Mosey to West Parking Lot.

3. BEAST (Right out of Q101 Playbook, aptly named because it’s a beast of an exercise, and because it is 6 reps of 6 exercises, and 6 rounds: 666). Sprint to 1st grass island, 6 merkins, sprint to 2nd island, 6 merkins, sprint to far curb, 6 merkins, sprint back to 2nd island, 6 merkins, sprint back to 1st island, 6 merkins, sprint back to startex, 6 merkins. Rinse and repeat with LBC, Squats, Werkins, American Hammer, and Burpees. We completed the cycle of Werkins before time was called. PAX did an excellent job.

MARY:
Kickflip led our Mary exercises. He’s Qing tomorrow morning at JUCO with several new exercises and we were his guinea pigs. I will not steal his thunder by putting them here. Suffice it to say, these exercises will get you in places you would have thought F3 already got to, but haven’t…YET.

COUNT-OFF & NAME-O-RAMA
Here are the 5 CHAMPIONS (after our AO-Q, Erector/Jason Champion) of the Project this morning: Archie, Chaco, Kick-Flip, Rocket, and me, Snaggletooth.

CIRCLE OF TRUST/BOM:
Kick-Flip has consistently shared insightful and challenging COT/BOM with his Q, particularly his recent Q on International Friend Day (NOT a friendly workout involving a “friend” – read as, CMU). A friend not only holds his friends’ feet to the fire, but he also “unbosoms his soul,” or shares his heart. It’s easy not to. More often than not, this is our MO as guys. But nothing risked, nothing gained. It’s better to risk sharing your heart with a friend who will encourage and pray for you.

MOLESKIN:

I am blessed by the caliber of guys that I get to work out with in the mornings. F3 is one of the best things I’ve done in the last 20 years. I didn’t know how much I needed it, nor how much I would enjoy getting up before 5AM to exercise but I’m better – 20 years better – because of it. Faafetai, uso (Samoan for “Thanks brother”)

ANNOUNCEMENTS:
Those who experienced The Convergence shared some take-aways from Saturday and links to pictures as well as Capt Crunch’s challenge. Also 2nd F Lunch @ Oak Ridge Salsarita.

JELLYBODY TOTEMPOLE

August 11, 2019 Judge Judy

THE SCENE: Reeeeaaaaaallll Niiiice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, OH Claps, Tempo Merkins, Box Cutters, Tempo Squats
THA-THANG:
Jelly Legs: Hold Al Gore 30 sec, 30 Squats, Run, Repeat. Hold Al Gore 20 sec, 20 Squats, Run, Repeat.

Jelly Arms: Hold Merkin at 6inches 30sec, 30 Merkins, Run, Repeat. Same – 20 sec, 20 Merkins, Run, Repeat.

Totem Pole: Perform exercises in descending order at indicated numbered reps (12-1), Run. Upon return do the same but eliminate the top exercise on the list.

MARY:
100 Calve Raises
COUNT-OFF & NAME-O-RAMA
16
CIRCLE OF TRUST/BOM:
These workouts are often challenging and hard to get thru. Often, we dig deep and use each other to push thru. Do the same in your spiritual walk. We face challenges, temptations daily. When those times come, do what we do out here.
MOLESKIN:
N/A

ANNOUNCEMENTS: Convergence

Asylum Treebiscuit Run to win

August 8, 2019 Trolley

THE SCENE: Misty mountain madness makes for some awesome light-pole shadows and views through-out the park.
F3 WELCOME & DISCLAIMER
Surprised and grateful they let me lead these unsuspecting HIM’s through the gloom today.

WARM-O-RAMA:
SSH, Tennessee Rockin Chairs, High Knees, Burpees, Windmills, Cherry Pickers

THA-THANG: TREE-BISCUIT

The Short Version:

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total, do A single burpee, repeat.

The Long Version:

Scaling:
- We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up. It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
- Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
- We’re going to be zig-zagging all over the park so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind. Plus it feels bad to tag a tree without everyone there doing it together.
Taggers
- The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
- The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
Alternate Taggers
- Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun. If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
What is a Tree:
- We don’t do burpees for any old shrub. Trees should be about 6 inches around and 10 feet tall. Those pesky crape mertyles were very questionable this am. #wanna-be-trees
No Poison Ivy:
- In an attempt to to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
Cross Country Baby!!
- We are going off road for sure. The ground is very un-even around many of the trees. Be careful when running not to twist and ankle. And don’t hit your face on a rock or root when doing a burpee in the dirt.
Be Loud
- The louder you call out the number, the more you inspire your fellow brothers!
Milestones
- At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee. Celebrating these milestones adds to the encouragement factor.

CIRCLE OF TRUST/BOM:

1 corinthians 9:24 Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! ²⁵All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. ²⁶So I run with purpose in every step. I am not just shadowboxing. ²⁷I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.

Showing up at 5:30 am to do 200 running burpees is a task I never thought I would do in a million years. But not only did we do it but we had fun doing it. That’s a miracle. Thank you F3 and everyone who does it. In the verse above Paul uses a very fleshly easy to understand analogy of running races to encourage his readers. It worked for me and so I wanted to encourage the group to yell to each other “So Run to win!”(we did this several times). My head is very thick (dense & dunse) and some times I need volume in order to bypass my head and get the info into my heart.

Harkin back to times when you might have rose to an athletic challenge in your youth by not eating certain foods, going to bed early before a big meet, skipping beer before a big game, memorizing plays weeks in advance, showing up to “two a day” practices when your other friends were partying.

Yes it’s true that we all have a VERY high calling to lean on the Lord and the Holy Spirit to help us be ministers to those in need. The Lord is an active participant in our walks. He leads us beside still waters. He tracks with us where-ever we are at. But I love this verse because he’s also saying “So RUN TO WIN!”…..

Running to win for you might look like not drinking, not smoking, not swearing, not lusting, not yelling, no coarse jesting, no slandering, helping the poor, helping anyone.

I think what I’m getting at is there is a self-discipline simple athletic aspect to our calling. As simple as running. As simple as showing up at 5:30am. As simple as praying with your brothers. Sometimes we are overwhelmed with the spiritual and scriptural call to be perfect, but I believe it’s easier when you break it down into little acts. One workout, one tree, one act of kindness, one burpee.

In the end you might surprise yourself at what God gives you the strength to do. 200 Burpees or help a nation dig out of a pit of moral despair.

So, run to win gentlemen, run to win!

Untitled (Ambitious) Workout

August 6, 2019 Snaggletooth

THE SCENE: 67 and humid – good for sweating
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) – 15
Tempo Merkins (IC) – 10
Burpees (OYO) – 5
Imperial Squawkers (IC) – 15
LBAC (IC) – 10 (FWD/BWD)
Cherry Pickers (IC) – 5
Mosey to Playground/High Knees/Butt Kickers/Lunges
THA-THANG:
1. 5:40 (5 min)Pull-Ups @ Playground/Dips @ Parallel Bars
- 3 Rounds 20 – 15 – 10
- Hold Plank @ Parallel Bars when done
- Mosey to Amphitheater

2. 5:45 (10 min) Doras @ Amphitheater
- 100 Merkins, 200 BBS, 300 Squats on Stage
- Hold Al Gore @ Stage when done
- Mosey to East Parking Lot (near library)
NO TIME FOR BURPEE BEAR CRAWL OR THE BEAST – SO WE BEAR CRAWLED TOWARD SHOVEL FLAG WITH A FEW BURPEES SPRINKLED IN. SAVING THOSE PUPPIES FOR NEXT TIME!

MARY:
No time for Mary. We had to squeeze in some LBC on the way back to the shovel flag.

COUNT-OFF & NAME-O-RAMA
5 HIMS got Tuesday off to a good start. Some of us were still moaning about Erector’s workout yesterday. Hopefully, we got a chance to balance out all those descending ladder of squats… Good job Archie, Erector, Kick-flip, and Samaritan for pushing through and not outright rebelling against me and leaving the AO altogether!

CIRCLE OF TRUST/BOM:
• As iron sharpens iron, so a friend sharpens a friend. (Prov. 27:17, NLT)
• A friend loves at all times, and a brother is born for a time of adversity. (Prov. 17:17, NIV)
• A man of many companions may come to ruin, but there is a friend who sticks closer than a brother. (Prov. 18:24, ESV)

MOLESKIN:

I’m very blessed and count myself fortunate to have brothers and friends like these guys at F3. I am a better man for being a part of such great company. And I believe that my marriage and family, my work and ministry, and my relationships and outer concentrica all benefit from this hour I spend with you guys. Many thanks to all of you.

ANNOUNCEMENTS:
Convergence at Big Ball on Saturday 7:00-8:00, 3rd F at Redeemer Church following Convergence 8:30-9:30, Abscess on Q at JUCO tomorrow

Ladders!

August 5, 2019 Erector

THE SCENE: JUCO,
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climber, 15 Moroccan night club, 10 Windmill
THA-THANG:
Mosey to middle to campus for the first round of ladders. The ladder is performed by starting with 20 reps of an exercise and then running to a designated location. Perform 19 reps and then return to the original location. Repeat until you reach 1 rep. There are 3 squarish areas. The first corner and the opposite corner diagonal from the start of the second square will be the exercise locations. Squats will be the first exercise.

Next, mosey to the stairs behind the maintenance building and grab a coupon. Here we did a modified ladder and started with 20 curls at the bottom of the stairs and 18 merkins at the top, decrementing each exercise by 4.

Final stop is at the large parking lot southwest of campus. We did a suicide style series here with 20 flutter kicks starting at the light pole. When then ran to the next parking bay and back for 20 more flutter kicks. Repeat to each parking bay down to the next light pole.

Mosey/jailbreak to the shovel flag.

MARY: 10 Freddie Mercury

COUNT-OFF & NAME-O-RAMA
20 HIMs today.
CIRCLE OF TRUST/BOM:

Phil. 2:3 – Being selfish is probably the biggest problem in the world. Take traffic for example. If everyone was courteous and gave people more space to drive, I theorize that virtually all traffic problems would be non-existent. We can accomplish this by being less selfish. Put others before yourself and be part of the solution.

ANNOUNCEMENTS:

Convergence and 2nd F August 10th. Convergence is at Big Ball, aka World’s Fair Park. 2nd F will follow convergence.