F3 Knoxville

Tag: Trolley

Soak It

THE SCENE:  Nice and cool.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

Little of this and that.

THA THANG:

I have good news!  …and bad news.  The good news is we have a fresh pile of CMUs for our workouts!  The bad news is we need to bring them to our hidey hole (about a quarter mile away).  Grab two and come on!

Perform a “move” exercise with two CMUs for some arbitrary distance.  Pause and perform a series of stationary exercises.  Repeat until we arrive at our CMU stash spot.

Move exercises included;

  • Farmer Carry
  • Heavy bear
  • CMU stack carry
  • Split carry
  • Rifle carry
  • Murder bunny

Stationary exercises included;

  • 20 Back squats
  • 25 curls
  • 20 Overhead squats
  • 15 good mornings
  • 20 Sumo deadlifts
  • 20 Curl and press
  • 10 Stacked squat
  • 20 Tricep ext w/ calves raise
  • 10 BBS Press
  • 20 heel taps
  • 15 Thrusters
  • Heavy step-ups
  • Dips w/ CMU in lap
  • Plyo Derkins
  • CMU swings
  • Burpee jumpovers

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

“Your mind will be like its habitual thoughts; for the soul becomes dyed with the color of its thoughts.  Soak it then in (positive thoughts)”. – Marcus Aurelius

I love that term, “soak it”.  Soak your mind in goodness… Immerse your soul in truth… Drench yourself in nobleness… Dwell on that which is honorable…

Paul says in Philippians, “Fill your minds with those things that are good and that deserve praise: things that are true, noble, right, pure, lovely, and honorable.” 

On Tuesday, Erector spoke about a monthly challenge that is going on.  On Slack, it’s called “JUCO-Challenge”.  Each month, a new challenge is issued – one month is was diet-related, last month it was texting a friend each day…  This month, the challenge is, 1) to post an inspirational/motivational quote each day, and 2) to read the others which have been posted.  Right now, there are 9 of us in the challenge.

Just a few days in, I’m excited about it – and enjoying it!  Each day this month, I’m going to keeping my eye out for a nugget of wisdom that I can share with my friends.  That gets me in the habit of looking for inspiring messages around me and reading scripture with an expectation of impact.  That daily objective of finding a shareable motivating quote – it orients my mindset toward the positive.  Proverbs 16:24 says,

“Nothing is more appealing than speaking beautiful, life-giving words.  For they release sweetness to our souls and inner healing to our spirits.”

It doesn’t say, “nothing is more appealing that hearing life-giving words….” – but it is “speaking life-giving words” that is so sweet to our spirits.  I hope the words I’m sharing are helpful to others – but I know that the act of finding them and sharing them is releasing sweetness for my heart and spirit.

This challenge also means that each day this month, I’m reading six, or seven, or eight other passages that some of the most important men in my life have shared because those notes are meaningful to them.  Each time something is shared, I see a notification on my phone.  So, throughout the day my mind is being soaked in these good thoughts – and over time, my soul is being colored by them.

“Fill your minds with those things that are good and that deserve praise: things that are true, noble, right, pure, lovely, and honorable.” 

MOLESKIN:

During the month of November, soak your mind in scripture and inspired thoughts.  Join the challenge group on Slack!  Send Spotter a DM to be added to JUCO-Challenge!

Great to see Rocket in the gloom!  Great to have Trolley and Biohack out for their first Project Heavy PT.

Prayers for Biohack’s parents – Trolley’s family, sanity, and job – Rocket’s friend, Tad.

ANNOUNCEMENTS:

Convergence this Saturday

Be Worth Imitating

THE SCENE: Nearly perfect with a nice gloomy fog rolling in at the end
F3 WELCOME & DISCLAIMER – Complete
WARM-O-RAMA:
Somewhere between 5 – 12 of the following….Cherry Pickers / Baby Arm Circles (Fwd/Bwd) / Harry Rockettes / Hillbilly Walkers Tempo Squats

THA-THANG:

Mosey to the back parking lot slowing down at the speed bumps as desgined with 5 Burpees at each bump.

Spread out across parking lot

Bear Crawl 1 space then did 1 merkin, Bear crawl 2 spaces then 2 merkins, working up to 5 spaces and 5 merkins then back down to 1 – BBS waiting for the six

Lunge 1 space / 1 Bobby Hurley / Lunge 2 space / 2 Bobby Hurley – work up to 5 then back down to 1 – scissor kicks waiting for the six

Lazy Dora – Battle Buddy Up

100s – Partner 1 does Shoulder taps while Partner 2 holds plank – alternate at 25 reps; run a lap around parking lot (approx .25 miles) at 100 reps

200s – Partner 1 does LBCs while Partner 2 does a 6in leg hold – alternate at 25 reps – lap at 100 and 200 reps

300s – Partner 1 does Squats while Partner 2 holds Al Gore – alternate at 25 – lap at 100 and 200 and 300 reps

Mosey over to Circle with St Patrick

10 dips / 10 inclines / 10 declines / 10 box jumps – run to end of parking lot and repeat, PAX got around 3 cycles before Recover was called and Mosey back to the flag.

MARY:
Finished up with some Hello Dollys

COUNT-OFF & NAME-O-RAMA
12 HIMs

CIRCLE OF TRUST/BOM:

It was a year ago this week that I attended my first F3 workout at JUCO on Guardrail’s VQ.   I came to show support to a friend fully knowing that 5:30a workouts and me weren’t going to happen.  In fact, I am pretty sure I showed up 5 minutes late and missed the only part of the workout I could do.   Well fast forward a year and now I can’t sleep past 4:45a on a Saturday.   So annoying, but such a blessing.    Nonetheless, as had been said many times the workout is what gets a guy here but it’s the fellowship and faith component that keeps them coming.   That is true for me and hopefully many of you two.   Reading Phillipians 3 – full of great wisdom but it was versus 17 that really reminded me of how important F3 is to me.   Paul speaking…”Brothers, join in imitating me and keep your eyes on those who walk according to the example you have in us.”   Through this time, my appreciation for community and being surrounded by other godly men has grown deeper and deeper.   I need it just like I need water and sunshine.   Just like we need each other to push and motivate us through a workout, even more I need that daily inspiration and Christ-like examples in my life that each of you represent.   I love seeing all the 2.0s in the pictures from Shamrock as the example you all set for these young men is making a difference.   There are so many men out there that need a community like F3.   Men living in isolation and despair, with hope so far in the distance.   It has been great to see Shamrock grow so quickly.   I encourage each of you to keep reaching out to those in need and being someone worth imitating.

Core Wall

  • Scene: Shamrock before the sun.
  • Welcome: It’s Free .. we are not entirely sure what we are doing .. You are Welcome .. 
  • Warm-up: 1000 burpees … just kidding… sort of.  😛
    • Should Taps
    • Australian Shoulder Taps
    • Annie’s (both arms)
    • American Hammers
    • Australian Hammers
    • Snow Angles
    • Australian Snow Angles
    • Parker Climbers
    • Australian Mtn Climbers
    • Burpees
    • Aussie Burpees (frog + hop – no merkin)
    • Plank + 1/2 plank hold
    • Back Plank + 1/2 back plank hold
    • Plank to elbows + rainbow drops ( 6 count )
    • Back Plank to elbows (on grass) (with up arch – 6 count)
    • Mike Tysons ( plank + h squat + merkin – 4 count)
    • Real Big Boy Sit-ups (situp + standup )
    • Turkish getup ( 5 each arm ) (no back arm)
    • Bear Crawl Snake to the CMU pile
  • Workout: Build CMU wall that is 2 wide x 4 high CMUs across parking lot.
    • Dead bunny drag CMU to the wall – if it has plaster on it. If not then can carry it.
    • When at first layer do 10 V-ups before laying brick
    • When at second layer do 10 V-ups and 20 LBCs before laying brick
    • When on third layer do 10 V-ups, 20 LBCs, and 30 Flutter Kicks before laying brick.
    • When on forth layer do 10 V-ups, 20 LBCs, 30 Flutter Kicks, 40 American Hammers.
    • When blocks are exhausted reverse the process.
  • Circle of Trust:

    •  James 4: 1 What causes fights and quarrels among you? Don’t they come from your desires that battle within you? 2 You desire but do not have, so you kill. You covet but you cannot get what you want, so you quarrel and fight. You do not have because you do not ask God. 3 When you ask, you do not receive, because you ask with wrong motives, that you may spend what you get on your pleasures.

      4 You adulterous people,[a] don’t you know that friendship with the world means enmity against God? Therefore, anyone who chooses to be a friend of the world becomes an enemy of God. 5 Or do you think Scripture says without reason that he jealously longs for the spirit he has caused to dwell in us[b]? 6 But he gives us more grace. That is why Scripture says:

      “God opposes the proud
          but shows favor to the humble.”[c]

      7 Submit yourselves, then, to God. Resist the devil, and he will flee from you. 8 Come near to God and he will come near to you.

  • Announcements:
    • https://dirtybirdevents.com/wildcat/ Mtn bike race on Saturday (Have three F3 teams so far)  Check mtn bike slack channel

 

 

Shamrock – What’s your story? Actually, where do I fit into God’s story?

THE SCENE: Crisp fall morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

On your back Side Straddle hop x25 

Twinkle Toes  (IC) 4 CT x 10

Monkey Humpers (IC) 4 CT x 10

On your back Side Straddle hop x25

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Round 2: Lunge to the 1st line do 10 single count twinkle toes, repeat at each line to line 10. 

Round 3: Crab walk to the 1st line and do 20 American Hammers single count, repeat at each line all the way to line 10

Mosey to the CMU pile to do 4 square stations and made it through almost 2 rounds: 

#1: 40 Squats, 30 Merkins, 20 Big Boys, 10 Smurf Jacks

#2: 40 Calf raises on curb, 30 Tricep dips, 20 Rocky Balboas, 10 Derkins

#3: 40 Curls, 30 Tricep extensions combo with calf raises, 20 Goblet Swings, 10 Alternating Merkins

#4: 40 Hammers single ct, 30 Shoulder taps, single ct, 20 Twinkle Toes 4-count, 10 Burpees

Mosey back to the AO

MARY:
no time
COUNT-OFF & NAME-O-RAMA
11 HIMs: Cheatsheet, Honeydew, Trolley, Kick-Flip, Dumpster Dive, Baby Boomer, Curveball, Mermaid, Pringle, Jenner, Anchorman
CIRCLE OF TRUST/BOM:

What’s your story? Actually, where do I fit into God’s story? I have been reading through the Bible with my community group and we are still in the Old Testament. I love the perspective that you get when reading through the Bible. You get to see this amazing story full of countless events that all point to God’s glory. Stories of people like David who had this incredible heart for God and for his people. He messed up big time and the Bible does not gloss over this and keeps reminding the reader that he screwed up. But God makes it clear that David was an important part of his story regardless. I read about Ruth and how she was a foreigner that was a nobody. God used her courage and faith and she became the great grandmother of King David. 

Sometimes I read amazing stories like this and wonder how my ordinary life in the suburbs of west Knoxville play into God’s story. I wonder if I am doing enough for God. The fact is, He doesn’t need me, but will use my life to glorify him in his story. So once again I am reminded that it’s not about me, but God will use me for his plan. I heard someone on the radio last night say that it can be a scary thing to say to God, but asking him to “use me” is something he wants to hear.

MOLESKIN:

Prayer requests: Racism, Cheat Sheet’s family, Trolley’s job, Jenner’s student loans / job, Pom-Pom. 

Garage Things.

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
51 ℉ 94% 51 ℉ 2.2 mi/h S

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs.
10 Baby Arm Circles forward.
10 backward.
3 Cherry Pickers.

THA-THANG:
Mosey to car trunk and pick up PVC piece and weight(plate) to create ab wheel.  Along side walk use ab wheel.  5 x straight out.  2 x out to right.  2 x out to left.

Mosey to football field divide into teams of 3 or 2 HIMs.  At 50 yard line is pile of trinkets.  On “Go.” everyone runs to trinket pile and picks one up.  On trinket is exercise, each HIM does that listed exercise 30 times at the 30, 20 times at the 20, and 10 times at 10.  (So a team of 3 would be doing 3 different trinkets. Everyone does their own.) Upon completion, throw trinket in your teams completion pile.  Then rinse and repeat with more trinkets.  ~20 minutes.  Team with most trinkets wins.  Yeah.

Mosey to bleachers.  Winning team gets to lead the charge.  Up and down bleacher steps from one end to the other.  At the bottom, each time, 10 jump squats.  Then up and down back with 10 Heal Drops at the bottom.

Mosey to sidewalk with ab rollers.  10 ab rollers straight.  Using PVC pipe, 10 American Hammers.

Mosey to St Patrick 30 dips, 20 box jumps, 20 dips, 10 box jumps, 10 dips, 5 box jumps.

Mosey back to AO.  Stopping 2 times to use ab rollers.  10 times each stop.

MARY:
Mary happened during mosey back to AO.
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Psalm 23:3.  He restores my soul. He leads me in paths of righteousness for his name’s sake.
MOLESKIN:
—
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.