F3 Knoxville

Tag: Trunk

Smooth as Butter

THE SCENE: Just below freezing. Didn’t feel cold for long though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7xCherry Pickers, 15xMoroccan Night Clubs, 10xTempo Squats, 10xHairy Rockettes
THA-THANG:

Decided to take Butterknife on a trip down memory lane with the first two Q’s he came out to.

Mosey to the large north side parking lot for a little throwback to 2019 IPC Week 1.

Perform the “Killer B’s” (modified to be much easier):

  • Broad Jump to the next parking line.
  • 5 Burpies
  • 10 Bonnie Blairs
  • 15 BBS
  • Repeat x 3
  • Bernie back to the start

Performed three rounds of the above.

Mosey back to the CMU pile for a throwback to IPC week 2. “Meatloaf’s Massacre”

Grab a CMU and perform the following:

  • 5 CMU Man Makers
  • 10 CMU OHP
  • 15 CMU Swings
  • 20 CMU Squats
  • 25 CMU Derkins
  • Run up the stairs and slap the sports center

Repeat x3

Mosey back towards the flag

MARY:
15x Imperial Walkers

COUNT-OFF & NAME-O-RAMA
16 men (some from Equalizer, Shamrock, and the Project) descended upon JUCO to support Butterknife’s appointing as AOQ
CIRCLE OF TRUST/BOM:

Live third.

As men of F3 we are called to live third. Our creator comes first, followed by our community. We need to strive to put the interests of others above our own. Butterknife is a HIM that I have seen grow a ton over the last 2.5 years that he’s been out at F3. He has shared aspects of his life with us and expressed how much F3 has done for him, as it has for me as well. One aspect that I really appreciate is his desire to put others first. He is quick to pick up the six or make an FNG feel welcome. He’s been a leader at JUCO and has helped us all to grow. Today I’m excited to pass the torch of JUCO AOQ to Butterknife. I know he’ll lift up the men of JUCO and help push the mission of F3 as a whole.

Philippians 2: 1-11

2 So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, 2 complete my joy by being of the same mind, having the same love, being in full accord and of one mind. 3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others. 5 Have this mind among yourselves, which is yours in Christ Jesus,[a] 6 who, though he was in the form of God, did not count equality with God a thing to be grasped,[b] 7 but emptied himself, by taking the form of a servant,[c] being born in the likeness of men. 8 And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. 9 Therefore God has highly exalted him and bestowed on him the name that is above every name, 10 so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, 11 and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.

MOLESKIN:
I’m still convinced that Butterknife grows stronger every time he gets COVID.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Leg Day at The Equalizer

THE SCENE: Cool, but not for long. Also, look at that moon.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | Windmills IC
  • Rockettes IC

THA-THANG:

Three circuits, each done threeish times (20/10/5 reps). Begin at flag circle & run clockwise:

Circuit 1

  • Standing Abduction at Stinky Corner
  • Split Squat at Picnic Table
  • Reverse Lunge at Playground Entrance
  • SSH IC at Flag Circle (Pick Up Six or Exercise Until Six is Up)

Circuit 2

  • Squat
  • Calf Raise
  • Lateral Lunge
  • Flamingos IC

Circuit 3

  • Hip Extension
  • GA Cheerleaders
  • Lunge
  • Step Ups IC

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Knee to chest / Knee across
  • Child pose 
  • Cobra Kai

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Stolen Content from Matt20 & today’s online Bible study

ANNOUNCEMENTS: QCalendar/Feb26 CSAUP

PRAYER

Dogpound 1-11-22

THE SCENE: 25 degrees “a dry cold”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Touch Toes – 20 count; Cherry Pickers IC x 5; Sumo Squat and Hold – 20 count; Tempo Squat IC x 5; Rockettes IC x 5; Tempo Merkins IC x 5; Motivators beginning at 4; CMU farmer carries, alternating hands, all the way to base of Matterhorn

THA-THANG:
Partner Up.  One partner completes the prescribed number of reps for the “A” exercise while the other partner goes AMRAP on the “B” exercise, then they switch.  Once each partner has completed 3 sets of each exercise they head up Matterhorn together (detail below).

Round 1 – [A] Squirrel Press x 10 (detail below) / [B] Side Straddle Hops

Round 2 – [A] Over The Top Merkin x 15 / [B] Reverse Lunge

Round 3 – [A] CMU Deadlift x 15 / [B] Switch Climbers

* “Squirrel Press” – holding your CMU a with bicep curl grip – perform perfect squat form to the low position, curl, stand up, curl, overhead press = 1 rep

** Matterhorn – run uphill to the first set of cones (bottom of pull-up area); turn around and Bernie to the second set of cones (top of pull-up area); turn around again and run to the third set of cones at the summit.  Each partner completes 5 burpees at the summit, then heads back down in the same manner.  Q recommends a walking Bernie on the downhill section.

*** Early finishers head back up Matterhorn to meet the Six before beginning the next round

MARY:
Cleaned up debris from a fallen tree limb that was blocking the road near the marina entrance and challenged ourselves with a variety of CMU carries on the way back to the AO
COUNT-OFF & NAME-O-RAMA
8 men accounted for.  Thank you to Mayberry for helping the Q remember to do the Name-O-Rama
CIRCLE OF TRUST/BOM:

2 Chronicles 7:14 – If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven, and I will forgive their sin and will heal their land.
MOLESKIN:

One of my favorite verses.  Stop trying to fix things on your own.  You can’t.  And stop being deceived by the thought that other people need to change their ways so that the world can get back on it’s axis.  Seek God, pray, and repent.  He will meet you right where you are, and he will heal your land.
ANNOUNCEMENTS:

Lapping the Park @ Truck Stop 1-8-22

THE SCENE: Cold and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch the legs; tempo squats; grady corns; tempo merkins; mosey to the back of the parking lot
THA-THANG:

1 – Lunge to the first light pole and back (approx 30 yards), then Imperial Walker to the first light pole and back

2 – Side Straddle Hop x 15 on a 4-count

3 – Mountain Climber (2=1) x 10

4 – Reverse Crunch x 10

5 – Take a Lap (0.6 miles)

    • pit stop at the Bath House for 20 Inverted Rows and 20 burpees

6 – Merkins x 20 upon crossing the finish line

7 – Repeat

* All PAX completed 4 laps

** The 4th Lap’s pit-stop was modified to 20 total reps of a combination of burpees and rows

MARY

Tempo Squat x 10; Flutter Kick IC x 25; 20 Merkins OYO; 120 seconds of individual stretching

COUNT-OFF & NAME-O-RAMA
12 – Mayberry, Doubtfire, Earmuffs, Tailpipe, Cosmo, La-Z-Boy, Butters, Judge Judy, Biscuits, I-Beam, Trunk, School Zone
CIRCLE OF TRUST/BOM:

Remembering Channon Christian and Chris Newsom on the 15 year anniversary of their untimely deaths.  Live your lives with legacy in mind, practice gratitude, and love and care for those around you.  Remember that our God is a God of grace, who can turn tragedy into triumph for His Kingdom

ANNOUNCEMENTS:
Opportunity to serve at the Veteran’s Cemetery in South Knoxville on the morning of January 15th.  Check Lebowski’s post on the main Slack channel for details

Planting Flowers @ The Equalizer 1/5/22

THE SCENE: Mid 30s and dry.  Partly cloudy.  High spirits.  All PAX arrived on time, including an FNG
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together and touch toes for 20-count; Windmills IC x5; Sumo Squat for 20-count; Rockettes IC x6; Grady Corns IC x5; Tempo Merkins IC x5; Mosey to the Flag Pole
THA-THANG:
Insert information about the workout.

* All exercises performed to Moby’s “Flower” cadence (“green Sally up, green Sally down…”)

* run lap around entire park between rounds – clockwise on the track leaving from Flag Pole and following track all the way past the tennis court to where it exits onto the road, then uphill and counterclockwise around Stonehenge, up and across the Splash Pad, down to the Bathhouse, windy path towards the docks, run the culdesac, back down the road beneath Bermuda Triangle and to the track entrance, track to Flag Pole…approx 0.65 miles.  Return for the Six once you finish.  Standing 10-count before beginning next round once the PAX has returned.

  • Round 1 – Hand Release Merkins
  • Round 2 – Squats
  • Round 3 – Leg Raises

MARY:
One final Lap+ around the track (from Flag Pole all the way around and back to the AO)
COUNT-OFF & NAME-O-RAMA
12 HIMs – FNG “Gurney”, Stripped, Blindside, School Zone, Choir Boy, Aladdin, Mouthwash, Snitch, Tank, Ribbed, Tonka, Trunk
CIRCLE OF TRUST/BOM:
When it comes to goal setting and goal achieving, fear is enemy number one for a lot of people.  Fear and self-doubt do not come from God.  He is not a fearful God, and we are made in His image.  Give your fears to God, and let His promises be a tailwind to propel you towards your achievements.  He will impower you to take the necessary actions.  He won’t do it for you, so you must make repetitive decisions to persevere, and those decisions will be rewarded when you reach your achievement and feel the satisfaction of proving yourself to yourself.
MOLESKIN:
Isaiah 41:9-10 – I took you from the ends of the earth, from its farthest corners I called you.  I said, “You are my servant;” I have chosen you and have not rejected you.  So do not fear, for I am with you; do not be dismayed, for I am your God.  I will strengthen you and help you; I will uphold you with my righteous right hand.