F3 Knoxville

Tag: Snaggletooth

A JUCO Farewell

THE SCENE: 31 degrees but no precipitation! A beautiful morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 20, Tempo Merkins (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 8, Tempo Squats (IC) x 10

THA-THANG:

Mosey to Sophomore Hill Bataan Death March Style (Indian run with PAX in back doing 3 burpees before running to the front).  Dora Style Workout with 100 Body Builders, 200 Merkins, and 300 Squats.  PAX not performing exercise will Bernie up the hill and do 5 Big Boys.  When your group is finished do Body Builders until 6 is finished.

Mosey back towards AO

MARY:
Cash out with a game of 11’s starting with 10 Calf Raises and 1 Burpee

COUNT-OFF & NAME-O-RAMA

12 HIMs crushed it today!

CIRCLE OF TRUST/BOM:

1 John 4:18 – There is no fear in love.  But perfect love drives out fear, because fear has to do with punishment.  The one who fears is not made perfect in love.

Today will most likely be the final time I Q in F3 Knoxville.  This week, my wife and I will be moving to the Atlanta Metro area to start a new chapter in our lives.  As the verse says above, we do not fear this change and are looking forward to it because everything has worked out how it was meant to.  The process for us to get to this point our lives has been very frustrating and stressful at times.  However, if things hadn’t worked out the way they did, I would have never been exposed to F3 and had the opportunity to meet and get better with all of you over the last few months.  For that, I am extremely grateful and consider myself lucky to have had that opportunity.

MOLESKIN:

Bonus points to Judge Judy and Spotter for joining me on the preruck!  I encourage some new people to give the preruck a shot.

ANNOUNCEMENTS:

JUCO Speedway

THE SCENE: 40ish and no rain, but plenty of water on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 mountain climber, 20 SSH, 15 Imperial Walker, 10 windmill, 15 Moroccan night club
THA-THANG:
Begin a mosey toward the bond with a few warmup drills:  high kneels, butt kickers, and b-skips.  The first part of the workout had three stops around the pond.  At each stop, perform 20 merkins, squats, and 4 count flutter kicks.  The next round had two stops (half the track between each).  At each stop perform 20 diamond merkins, lunges (10 each leg), and 4 count Freddie Mercury.  The final round was one full, hard lap around the pond, wagonwheel to the 6 and then do 10 tempo Carolina Dry Docks, 10 tempo sumo squats, and 15 hello Dolly IC.

Form a line and Indian run back to the shovel flag.

MARY:
Just enough time for Mucho Chesto:  10 merkins, 10 diamond merkins, 10 stagger left merkins, 10 stagger right merkins, and 10 wide-arm merkins.
COUNT-OFF & NAME-O-RAMA
9 PAX this morning
CIRCLE OF TRUST/BOM:
Consider what Cain’s response to God when He asked him “where is your brother”.  Cain responded with “Am I my brother’s keeper”.  God does call us to be our brother’s keeper.  The Word today is to pay attention to those around you and take note of changes in behavior.  Be an encouragement to others in their time of struggle.
MOLESKIN:
A lot of mubblechatter today about the “lazy Q”.  I started the workout by stating that I did put much time into the Q.  All in good fun.
ANNOUNCEMENTS:
Wesley house workout coming up.  Keep an eye out on GroupMe for 2nd F lunches.

Why do my legs hurt? Thank Judge Judy

THE SCENE: 40 and damp, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Imperial Walkers, Moroccan Nightclubs

THA-THANG:
Exercises with shuttle run to parking lines and “Bernies” back.

  • 10 Burpees
  • 20 Carolina Dry Docks
  • 30 Merkins
  • 40 Iron Mikes
  • 50 Leg Raises
  • 60 Sumo Squats
  • 70 LBC
  • 80 SSH
  • 90 Mountain Climbers
  • 100 Calf Raises
  • Jog a loop around the Parking lot

MARY:
Side Crunches, Flutter kicks, Bartman’s Pelvic thrust things(these hurt)
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Don’t spread yourself too thin.  Focus on the things that are most important to you, faith and family.  Remember, don’t half ass 2 things, whole ass 1 thing.

Stairway to Heaven (If Heaven Is Monkey Humpers)

THE SCENE: Low 30’s. Distinct lack of rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
15x TN Rocking Chair IC
5x Cherry Pickers IC
10x Hindurkins IC
Calfkiller (5 sets of 20 calf raises, punctuated with 25%, 50%, 75%, and AYG runs across the parking lot)

THA-THANG:

Mosey through the parking lots toward Success Drive entrance.
Stop at steep hill for 7’s: Burpees and Squat Jumps.
Audible after the first trip up the hill… There’s seeding and landscap netting up there!
Mosey on around to a clear hill and continue with 7s

Continue mosey to the Success Drive entrance, Al Gore for the 6 and then 10 Merkins OYO

Head across the street to the alley and stairway behind the strip mall.
Partner up, one PAX at the top, one at the bottom.
Partner at top starts exercise, partner at bottom runs up the stairs and immediately back down.
At the bottom, call for battle buddy by name and do reps of exercise until battle buddy completes stair run and calls.
Stick with same exercise until Q calls out next exercise, at which time upper and lower PAX swap places.
Exercises:
Merkins
Monkey Humpers
LBCs
8-count Body Builders

Head back toward the AO…

Stop in front of the Zaxby’s in a well-lit area
Line up on the sidewalk facing the restaurant – 15x 4ct Monkey Humpers IC!

Back across the street… Hey, there’s a pile of bricks! Everyone grab 2 for some impromptu shoulder work!

Finally back to the AO

MARY:
Just enough time to row our boats gently down the stream a few times…
COUNT-OFF & NAME-O-RAMA
12 PAX killed it today!
CIRCLE OF TRUST/BOM:
So yesterday had quite a few instances of suck. Nothing awful, but kinda one of those days. Late leaving the house because we had to prep for a last-minute showing. Got a call from Doggy Camp that the dog has diarrhea and needs to go to the vet. Leave work and go sit at the vet for a couple hours. Turns out she’s contagious and can’t go back for a week, so there goes my lunch for the next week. Take her home, back to work, stay late, come home, clean up diarrhea…

I say all that not to have a pity party for me, but to point out kind of how minor all that stuff is in the big picture… However, the biggest suck turned out to be my attitude. I was convicted by something I saw on Facebook of all places. Just a little platitude on a cloud background, but it was appropriate, and it rang true: You can’t always choose your circumstances, but you CAN always choose how you react to them. I had reacted poorly. Selfishly. I didn’t come out and blow up in some way I would regret later, but I just seethed away inside. It’s pride. It’s sin. And it just eats away at your soul, taking your eyes off the mark.

So don’t let things control you. Take control. Choose how you react when the crap hits the fan (or splatters on the wall, as the case may be).

MOLESKIN:
Bittersweet Q this morning… It’s great to lead a great group of HIMs, but hate that the opportunity came at Bagger’s expense. Speedy recovery to you, Sir!
ANNOUNCEMENTS:
Town of Farragut Shamrock Ball (father/daughter).
Official launch coming up for the Quacken (Fountain City) coming March 1

The 7 of Diamonds

THE SCENE: breezy mid 40’s
F3 WELCOME & DISCLAIMER:  Given
WARM-O-RAMA:
20 SSH, 15 mountain climbers, 10 tempo merkins, 15 imperial walkers, 10 windmills, 15 Moroccan night club
THA-THANG:
We played the 7 of diamonds this morning and won big! We started with a mosey and formed a line for an Indian run and found a nice “diamond-shaped” parking lot. Here’s the 7 of diamonds.  Do each exercise at each corner of the diamond.  All exercises are in increments of 7.

  • 7 burpees
  • 14 merkins
  • 21 squats
  • 28 SSH
  • 21 flutter kicks IC
  • 14 wide-arm merkins
  • 7 burpees

I had 2 rounds planned, but I didn’t think that we would get to the 2nd.  We got 7 diamond merkins at the corners and started on our way back.

  • 14 walking lunges at the beginning followed by a mosey for a little bit.
  • 21 mountain climbers and mosey to the F3 parking lot
  • 28 hello Dolly (single count)
  • jail break to the shovel flag
  • 21 crabets to finish off.

MARY:
I guess you could call the crabets our Mary.
COUNT-OFF & NAME-O-RAMA
16 at JUCO this morning.  Great Friday crowd!
CIRCLE OF TRUST/BOM:
Be a servant leader.  John 13:13-16.  Jesus had just washed the disciples’ feet showing a great example of being a servant leader.  He humbled himself and became a servant to accomplish God’s will on this earth.  Look to His example and remember that being a leader is about serving others.  So, step up and take those leadership opportunities in front of you and serve!
MOLESKIN:
Pre-ruck with Doubtfire, Judge Judy, and Spotter was a great way to start the day!  Thanks men.
ANNOUNCEMENTS:
CSAUP tomorrow!  If you have never done an event like this, I highly recommend it!  It is definitely an experience you will enjoy and not forget.

The monthly challenge is burpees OYO!  Get ’em done boys!