F3 Knoxville

Tag: Sparkler

Tour de Lights

AO: asylum-pm
Q: Steam
PAX: High Heels, Drum Major, Pele (Jon Lindberg), Duggar, Doubtfire (Nick Bond), Rooney (Carl Whipple), Title IX (Christian Prescott), Brick, Pusher, CRISPR, Lilydipper, Sparkler, Swimmies (Nathan Chesney), Abacus, Tenderfoot, Whitey Titey, Gridiron, Cheetah Boy
FNGs: None
COUNT: 19
WARMUP:
– Mountain Climbers: 10×4
– Imperial Walker: 10×4
– Rockette: 10×4
– BAC: F + B — 10×4
– TN Rocking Chair: 10×4

THE THANG:
Mosey to the big lit up tree by the bathrooms
(1) Ring of Lights – Core 4
– Get in a circle around the tree
– Christmas Lights Fun Fact #1 — Prior to the 1880s, Christmas trees were lit by candles.
– American Hammer: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #2 — After Edison patented the light bulb in 1880, Edward Johnson hand-wired 80 red, white and blue bulbs and strung them together around a tree in New York City, and then placed the trunk on a revolving pedestal. Then he called a reporter. A new fashion was born.
– LBCs: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #3 — A string of 16 vaguely flame-shaped bulbs sitting in brass sockets the size of shot glasses sold for a pricey $12 (about $350 in today’s money) in 1900. But in 1894 President Cleveland put electric lights on the White House tree, and by 1914, a 16-foot string cost just $1.75.
– Flutter Kicks: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #4 — There are an estimated 150 million light sets sold in America each year
– Gas Pedals: 25×4
– Run to the sidewalk: 10×4 CDDs
– Christmas Lights Fun Fact #5 — About 5,800 people are hospitalized annually for injuries involving falls while decorating their houses for the holidays.
– 25 SSH
Mosey across the street to the LAKESHORE lit up sign and/or trees
(2) The LAKESHORE Lit Workout
– All Xs are 25 reps on a 1 count
– L = LBCs
– 15 SSH at the small chapel
– Run back
– A: Alternating Shoulder Taps
– 15 SSH at the small chapel
– Run back
– K: Knerkin (merkin, but on your knuckles)
– 15 SSH at the small chapel
– Run back
– E: E2K (oblique crunch)
– Right ankle on left knee / switch after 14 reps or so
– 15 SSH at the small chapel
– Run back
– S: Squats
– 15 SSH at the small chapel
– Run back
– H: Hallelujahs
– 15 SSH at the small chapelq
– Run back
– O: Overhead Claps
– 15 SSH at the small chapel
– Run back
– R: Rockette Hillbillies
– 15 SSH at the small chapel
– Run back
– E: El Capitans to the chapel
– 15 SSH at the small chapel
– Run back
Mosey back to the big lit up tree
– Knock out Onstar’s 1st F Challenge today: 90 BBS
Mosey to the flag

MARY:
No time

ANNOUNCEMENTS:
Starfish convergence at the Rampart AO this Saturday at 7am

COT:
Talked about my Spotify Wrapped overview from 2023 (see below for what it looks like). If you looked back at this past year:
– Who did you listen to this year?
– Where did you listen this year?
– What were you tuned into this year?
– Did you pay attention to what you were paying attention to?
The word “listen” occurs 195 times in 188 verses in the Bible (ESV)

Eat This Bread, Drink This Cup

THE SCENE: Sunny, temp in low 80s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Climbers, Plank Stretches, 7 Tennessee Rocking Chairs, 10 Iron Mikes, 7 Cherry Pickers, 7 Twisties, 10 Little Baby Arm Circles Forward and 10 Backward.
THA-THANG:
Mosey to Stop Sign at Northeastern Corner of Admin Bldg then mosey to shade of large conifer tree.  We will do 20 American Hammers.

Mosey to small parking lot on north side of park roadway, then go on trail that leads north toward Lyons Bend.  We will stop at rock pile.  Each man grabs a CMU weight boulder to do the following:

  • 25 Overhead Presses
  • 25 Curls
  • 25 Triceps
  • 25 Rows

After putting the boulders in the rock pile we will head north and then west on the trail doing “Run Ten Tens”.  We will run forward ten light posts, then do ten Merkins and ten Big Boy Situps.  We will do this until we get to the park roadway as it approaches the gate at Lyons Bend.

Next, we will Mosey further west on the trail until we come to another rock pile that is at the intersection of the trail we are on and the trail coming down close to Roadshow Run.  Each man grabs a CMU weight boulder to do the following:

  • 25 Overhead Presses
  • 25 Curls
  • 25 Triceps
  • 25 Rows

After placing the boulders back in the rock pile we will run west and then south on the Perimeter Trail until we get to the bottom of Mt. Everest.  We will serpentine from the trail to three different trees on Mt. Everest.  We will do two burpees in the shade of the first tree, run back to the trail, run to the second tree to do two burpees in the shade, then run back to the trail, and finally run to the shade of the third tree to do two burpees.

Mosey back to the perimeter trail and south until we get to the fence that blocks further movement on the trail.  We will then run up the mulch trail until we reach a cone on the trail.  We will do 25 Hello Dollies, 25 Flutter Kicks, and 25 Freddie Mercury’s then run about 40 yards up the mulch trail to another cone to do 5 Burpees.  We will then run back to the first cone and rinse and repeat the above two more times.

Mosey to the little grove of trees at the bottom of the summit of Everest.  We will do 20 Baby Crunches, then run up the summit to the flat grassy area to do 20 Carolina Dry Docks, then run to the Bat Cave to do 20 Sky Jumps.

Next, we will run north to the large tree near the administration bldg roadway.  We will run around the tree and back to the AO.

Next we will run down the stairs by the Bat Cave, run toward Mt. Everest, and go back up the summit. We will then head back to the AO.

MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
We had 17 men and one FNG, Karter Moore, whom we named “Decal”.  Some of our men rucked today.
CIRCLE OF TRUST/BOM:

I have been watching the Tour de France the past few weeks. The bikers in the tour bike over 100 miles per day in frequently mountainous terrain.  They burn so many calories that they sometimes must eat food while riding their bikes.  That food can make the difference between winning and losing the race.  If they do not have enough food they will not have the strength to compete with the other riders.

I was thinking about that when taking communion at church this past Sunday.  When we take in the bread of communion, Christ proclaims to us, “This is my body given for you. When you eat it, do this in remembrance of me.”  And when we take the wine at communion, Christ proclaims to us, “This cup is the new covenant in my blood.  Do this, when you drink it, in remembrance of me.”  What Christ is essentially saying is, like one of our communion songs says:

Eat this bread, drink this cup, come to me and never be hungry.
Eat this bread, drink this cup, trust in me and you will not thirst.

God wants us to know that there is something much more important than food that can sustain us. And so, week by week, I, with other brothers and sisters, who just like me are imperfect individuals who stumble, remember that I still have a God who loves me.  And I eat that bread and drink that wine, realizing that people all over the world are doing the same.  Are we more deserving than others?  No, we come because we are unworthy.  But it nourishes us.  It nourishes me.  It gives me the strength to carry on, hoping that it may shine a little light on my soul that I can then shine on others.  For that, I am thankful.

MOLESKIN:
Prayers for Brick and his family, for Junk and his injury, for Glamper’s manager of work, and a prayer of praise for Lilydipper’s recovery from shoulder replacement and hip replacement surgery.
ANNOUNCEMENTS:
We will have a 2nd F gathering at the home of Abacus on July 29. The F3 “In the Nude” workout will be on the morning of July 29.  The F3 Dad’s camp will be on the weekend of August 11-13.  And the 3rd F camp at Doe River Gorge will be the weekend of September 22-24.

27 – Simpler Than You Think

The Scene 

  • Asylum PM 
  • 5:45pm – 6:30pm
    • ShieldLock ruck at 5:10pm
  • Hot + sunny


F3 Welcome + Disclaimer

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs? — 1 (Pre-rucked his FNG workout!)

Warm-o-Rama

  • Apollo Slowno: 8
    • Apollo Ono, but slow
  • Baby Arm Circles: (F) 10×4 (B) 10×4 
  • Windmill: 10×4
  • Chattanooga Cherry Pickers (Shoulders): 10×4 
  • Squat: 10×4

The Thang  — Theme of 27

(Mosey to the the rock pile below the Coliseum)

(1) A Rocky Start 

  • Grab a rock 
  • Warm up round:
    • 1 count
    • 27 chest presses 
    • 27 curls 
    • 27 triceps 
    • 27 rows 
  • Mosey down the hill to the field 
  • Execute the Xs again at the bottom
  • Use your rock to get to the next plateau – incline murder bunnies
  • Repeat the Xs again
  • Mosey to the next incline
  • Use your rock to get to the next plateau – incline murder bunnies
  • Repeat the Xs again
  • Rinse and repeat until we get to the top of the stairs by the coliseum 

(Fellowship mosey to the parking lot below the stairs with the wall)

(2) Keep Rockin’

  • 2 POC: here and top of the curve 
  • 4 rounds 
  • Round 1
    • 27 American hammers w/rock 
    • Run to the top of the curve
    • Execute 2 man-makers 
    • Run back 
  • Round 2 
    • 27 flutter-kicks w/rock overhead 
    • Run to the top of the curve 
    • Execute 2 man makers 
    • Run back 
  • Round 3
    • 27 rock squats 
    • Run to the top of the curve 
    • Execute 2 man makers 
    • Run back 
  • Round 4 
    • 27 rock curls
    • Run to the top of the curve 
    • Execute 2 man makers 
    • Run back 

(Mosey to put rocks back)

(Mosey back to the AO)


Mary 

(Insert information about any additional post-Thang work)

ATMs

SWS


COT (Circle of Trust)

Count Off

  • 20

Name o Rama

  • Dung Beetle, Brick, Pusher, Petunia, Crisper, Tenderfoot, Lizzy, Onstar, Scrubs, Pele, F6, High-Heels, Glamper, Z-Bone, Drum Major, Lillydipper, Doubtfire, Cheetah Boy, Sparkler, Steam

Word — 27 Things From Proverbs 27

There are 27 verses in Proverbs 27 — one of which we use quite frequently. So on the 27th day of June, here are 27 encouraging reminders and wisdom from Proverbs 27:17 (MSG)

⬆️ this was the original plan for my Word tonight ⬆️ and obviously it went with the theme of 27 reps tonight – I like simple what can I say. 

But after my wife got home from work today, we were sitting on our back porch with these 2 things – and call it the Holy Spirit leading me in a different direction and putting this on my heart instead or just a simpler Word, but here is my actual Word. 

(I’ll post the original one too in case you were wondering). 

Some thoughts on fans

  • We all need a fan in our lives – we all need people cheering us on in our lives
  • Fans come in different sizes 
  • We can be a fan to anyone in our lives, no matter how big or small our influence or power is
  • The true value of a fan is not what it is, but it’s what it does
  • Fans help create energy for others 

So be a fan of someone to someone else this week. 

Here’s the original Word I thought of – Proverbs 27

A little backstory: Because these proverbs are a part of the whole of God’s Word, they are not simply for entertainment; they exhort, encourage, and offer hope. Solomon called readers, especially youth, to pursue wisdom rather than foolishness. He encouraged the inexperienced to become wise rather than mockers, to be teachable rather than incorrigible, to live rather than to die. He predicted that people who pursued wisdom would generally find success and happiness in this life, but he promised they would absolutely find joy and blessing in eternity. 

This rich book of short, pithy wisdom presented a consistent theme: fear of the Lord is the beginning of knowledge.

(You Don’t Know Tomorrow: verses 1 – 16)

  1. Don’t brashly announce what you’re going to do tomorrow; you don’t know the first thing about tomorrow. 
  2. Don’t call attention to yourself; let others do it for you. 
  3. Carrying a log across your shoulders while you’re hefting a boulder with your arms is nothing compared to the burden of putting up with a fool. 
  4. We’re blasted by anger and swamped by rage, but who can survive jealousy?
  5. A spoken reprimand is better than approval that’s never expressed. 
  6. The wounds from a lover are worth it; kisses from an enemy do you in. 
  7. When you’ve stuffed yourself, you refuse dessert; when you’re starved, you could eat a horse. 
  8. People who won’t settle down, wandering hither and yon, are like restless birds, flitting to and fro. 
  9. Just as lotions and fragrance give sensual delight, a sweet friendship refreshes the soul. 
  10. Don’t leave your friends or your parents’ friends and run home to your family when things get rough; better a nearby friend than a distant family. 
  11. Become wise, dear child, and make me happy, then nothing the world throws my way will upset me. 
  12. A prudent person sees trouble coming and ducks; a simpleton walks in blindly and is clobbered. 
  13. Hold tight to collateral on any loan to a stranger; be wary of accepting what a transient friend has pawned. 
  14. If you wake your friend in the early morning by shouting “Rise and shine!” It will sound to him more like a curse than a blessing.
  15. (And 16)A nagging spouse is like the drip, drip, drip of a leaky faucet; you can’t turn it off, and you can’t get away from it. 

(Your Face Mirrors Your Heart: verses 17 – 27)

  1. As iron sharpens iron, so one man sharpens another. 
  2. If you care for your orchard, you’ll enjoy its fruit; if you honor your boss, you’ll be honored. 
  3. Just as water mirrors your face, so your face mirrors your heart. 
  4. Hell has a voracious appetite, and lust never quits. 
  5. The purity of silver and gold is tested by putting them in a fire; the purity of human hearts is tested by giving them a little fame. 
  6. Pound on a fool all you like — you can’t pound out foolishness. 
  7. Know your sheep by name; carefully attend to your flocks. 
  8. Don’t take them for granted; possessions don’t last forever you know. 
  9. (And 26) And then, when the crops are in and the harvest is stored in the barns, you can knit sweaters of lambs’ wool, and sell your goats for a profit. 
  1. There will be plenty of milk and meat to last your family through the winter


Announcements 

(Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements)

19 Strong at Asylum- Bearcrawling islands and pyramids

THE SCENE: Dark clouds, humid, 80’s with looming storms
F3 WELCOME & DISCLAIMER

standard disclaimer with no FNGS
WARM-O-RAMA:
Cherry Pickers (IC)

Twisties IC

Windmills (IC)

Motivators 5 IC

Grady Corns 25 IC

THA-THANG:

Mosey to parking lot west of playground

Bear crawl halfway – 5 excercises

Bernie to end – 10 exercises

Karaoke half back – 25 exercises

10 count rest

Rinse and repeat with different exercise (I forgot which 2 exercises we did)

20 count rest

Mosey back to Pavalon

2 sets of Ladders as follows:

Round Pull UP LBC
1 ct		 Squat Plank Jack
1
10 Run
2 10 10 Run
3 10 10 10 Run
5 10 10 10 10 Run
6 Run 10 10
7 Run 10 10 10
8 Run 10 10 10 10
Round Step Up Imp Walker SSH (1 ct) Shoulder Taps (2ct)
1
10
Run
2 10 10 Run
3 10 10 10 Run
5 10 10 10 10 Run
6 Run 10 10
7 Run 10 10 10
8 Run 10 10 10 10

MARY:
none
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

You can make a difference

You can achieve a lot through either through volunteering or by starting something completely new, it just needs to begin with a spark and a little effort. There are likely others that support your cause in one way or another.  Dream big, especially when it comes to helping others. Once you get the momentum and more involved, it’s hard to stop to it. In our F3 circle we can see what can result from an idea or a desire to make a difference.

Hardship Hill – Tank’s idea has grown into a large event making a huge difference with OEW

Saturday volunteer day at Lakeshore

Don’t be afraid to step up and volunteer or to initiate an event (small or large) you would be surprised in what you can achieve!

MOLESKIN:
none
ANNOUNCEMENTS:
convergence on July 8 at Shamrock

2 For Tuesday / End of Chapter 28

The Scene 

  • Asylum PM
  • 5:45pm – 6:30pm
  • Weather, etc
  • Pre-Ruck: 5:10pm

F3 Welcome + Disclaimer

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this evening 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

💪 Pre-Blast for Tonight 💪 

– 70s

– Sunny 

– Shield Lock ruck/walk: 5:10pm

– 2 For Tuesday 

– AGNB = All Gas No Brakes 

– IP, PF, + FP = Initial Push, Push Forward, Final Push 

– ISI 

SYITFG! 💪 

Welcome to THE last 2 For Tuesday of my 28th year of life. Tomorrow I turn 29, and I can’t think of a more perfect way to ring year 29 in than with a strong 2 For Tuesday.


Warm-o-Rama

[ IP = Initial Push ]

  • Rockette: 10×4
  • Motivator: 5
  • Cherry Picker: 10×4
  • Cherry Picker: OYO for 10 seconds
  • Rockette: 5
  • Motivator: 5
  • Cherry Picker: 5×4

The Thang 

(What went down during the workout)

(Mosey to the roundabout on the right of the Coliseum)

1 — Cone’n Around 

  • 3 cones @ the roundabout 
  • 3 cones @ the wall below
  • 3 rounds total
    • 2 cones per round / 1 up top + 1 below
    • Pick a cone you want to do at each location and crush it 
  • 25 reps / cone
  • Everything on a 1 count

(10 count or so)

2 — Cone’n Around Part II – 2 For Tuesday

  • Same thing as the 1st round – but all Xs are 25 reps on a 4 count / 50 reps total

(10 count or so)

(Mosey to the bottom of the wall, where the 3 cones below are)

[ PF = Push Forward ]

3 — Up and Over 

  • 3 lanes, each with 2 cones (exercises), at the bottom of a wall, all the way up to the top to the Coliseum roundabout
  • Complete one workout at the bottom of the wall
  • Scale the wall
  • Complete the 2nd workout
  • Run up the hill to the top, then back around down the stairs to the bottom
  • Complete all 3 lanes
  • 50 reps (1 count) each exercise

(10 count or so)

4 — Up and Over Part II – 2 For Tuesday

(Mosey to the Admin Building stairs)

[ Fp = Final Push ]

  • Core 4
    • American Hammer: 25
    • LBC: 25
    • Penguin: 25
    • Dead Bug: 25
  • BTTW to the 🇺🇸)

Mary 

(Insert information about any additional post-Thang work)

  • SWS for the last 60 seconds

COT (Circle of Trust)

Count Off

  • 13

Name o Rama

  • Pele, Title9, Glamper, OnStar, Pusher, Duggar, Squirtle, Abacus, Scrubs, Sparkler, Tenderfoot, Drum Major, Steam

Word 

  • “I don’t feel brave right now”
  • “That doesn’t mean you aren’t brave”
    • From a show my wife and I watch on Netflix called SWAT

Hear some things I’ve said, either verbally or mentally, over the past year, that go along with this. 

  • I don’t know if can do this
    • That doesn’t mean I can’t do this 
  • I don’t feel like I have what it takes 
    • That doesn’t mean I don’t have what it takes 
  • I don’t feel good enough 
    • That doesn’t mean I’m not good enough 
  • I don’t feel like I’m leading or serving well 
    • That doesn’t mean I’m not leading or serving well 

So I encourage you to think about the statements you say to yourself, either out loud or in the deepest parts of mind, and flip the script. 

Just because you feel a certain way, doesn’t mean you are a certain way. 

Feelings don’t always reflect reality.