F3 Knoxville

Tag: Waffle House

12 Beatdownz of Christmas

AO: asylum-daybreak
Q: Kodak (Charlotte Metro (S) Weasel Shaker)
PAX: Brick, Crash Dummy, Kodak (Charlotte Metro (S) Weasel Shaker), Dain Bramage, UGA, CatGut, Jumbo, Crawdad, Waffle House, Drum Major
FNGs: None
COUNT: 10
WARMUP: Like instant coffee, the Terrible Rotten Very Bad Workout started with a jolt- no hellos, none of that touchy-feely stuff. We ran. Not far, but kinda fast. Fortunately no one broke a hamstring. Loops around to the playground for some SSH, Walkers and others. Then we opened the mailbox and discovered Santa had left the PAX a love, letter detailing . . .

THE THANG: The 12 Beatdownz.

Here’s the list-

12 WWII Sit-ups
11 Squats (in cadence)
10 Ukrainian Hammers (in cadence)
9 Carolina Dry Docks
8 Imperial Walkers (in cadence)
7 LBCs (in cadence)
6 SSH (in cadence)
5 ‘Mericans
4 Jump Squats
3 Heels to Heaven (in cadence)
2 Burpees
1 Manmaker/Special

Here’s how it actually works-

Days 1 & 2 – mosey to COT Lot. For the 1 of Day 2, run a 3 level suicide (light, light and far side) with 5 squats at the base each time.

Days 3 & 4 – mosey to the Bowl. For the 1 of Day 4, run a Long Lap

Days 5 & 6 – short mosey to the playground. For the 1 of Day 6 – 1 minute hang (EC if you want to add in pull-ups. No one did).

Days 7 & 8 – short mosey to the other side of the soccer field. For the 1 of Day 8, run a 4 level suicide (18 yrd box, midfield, 18 yrd box, end line) with 10 of any exercise (dealer’s choice) at the base each time.

Note- possible that the Q messed up a bit and called the suicide early and so made everyone run the field backwards as punishment. That’s what happens when you are on the Naughty List.

Days 9 & 10 – mosey to the field (the Q sad that it’s not cold and muddy) For the 1 of Day 10, run up Pickett’s, bear crawl each of the hills and, just for fun, Crawl Bear the middle one. (FYI – that last part REALLY sucked, even the Q kinda regretted it).

Take a beat and look for sunrise

Day 11 – everyone faces out and looks at the pre-dawn beauty while exercising.

Day 12 – mosey back to COT area (high-fives to the family of 5 (kids looked to be ages 4 – 9 or so) out for a family workout). For the final beatdown, sprint up that hill!

Clock struck 7:59 am on the dot at the 6 got to the top of the hill. Mosey on down for COT.

MARY: None. She wasn’t invited. Don’t know what y’all got going on up here in Knoxville inviting women to your workouts …

ANNOUNCEMENTS: I think some idiots are going to go jump in really cold water outdoors in the middle of winter.

COT: Some of the greatest works of Christ on Earth involved healing the sick and the lame. YHC grew up seeing the sick, blind and lame as “others” in need of a good doctor. That’s not right. The lame aren’t “others”, they are us. We all are broken and we all need God’s help to be made whole. Some of us just keep our infirmities hidden on the inside.

Pre Workday Beatdown

THE SCENE: Cooler morning, partly cloudy. Very nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Side Straddle Hops

5 Cherry Pickers

10 windmills

10 baby arm circles each way

Little bit of this and that

5 burpees

THA-THANG:

Mosey to the Caribbean:

Circling fully around doing exercises listed starting at 5 and then adding 1 each island going around the full circle.

  • Bobby Hurleys
  • Big Boys
  • Merkins
  • Squats
  • Flutter Kicks
  • Plank Jacks

Head back towards AO and everyone grab a coupon and gather around the flag. Do 25 together of each exercise:

  • Overhead press
  • Rows
  • Squats
  • Curls

Head to Pavilion. Do 11s, 7s, 5s, whatever needed for time. Exercises are table pullups in pavilion and step ups/jump ups at the playground.

MARY:
Finished on time
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:

Recently came back from a long road trip seeing the country, it was something I have long wanted to do and hoped at least one kid would be interested enough to do it also. This was something my parents never did with me and I wanted to be better and give a bit to my kids that my parents didn’t give to me. I also am getting no younger and didn’t want to run out of time by saying I will get there eventually.

Basically my message is close to something I shared with the PM group before heading out on this trip, but just to pick something this summer you have long wanted to do, whether it be a trip some thing local, or even something you wanted to try and do it. Answer the challenge this summer and do it. Share it with your kids or a loved one if you can and just do it. Don’t wait.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Lakeshore workday was following this workout. Dragon boat race coming up on 6/17

EVERYTHING IS AWESOMEEEEEEEE

THE SCENE:

  • Overcast
  • 60s
  • BSIA was hiding this morning.

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?

WARM-O-RAMA:

  • SSH: 10×4
  • Squat: 10×4 
  • Merkin: 10×4 
  • Rockette: 10×4 
  • Imperial Walker: 10×4 

THA-THANG:

(Mosey to the rock pile by the gates)

(1) Quarter Pounder

  • 4 rounds of the quarter pounder: 25 reps 91 ct) of an X with a rock, than take a lap around the lot
    • R1: 25 curls 
    • R2: 25 chest presses 
    • R3: 25 rows 
    • R4: 25 squats
  • Circle up 

(Mosey to the Pavilion)

— Warm o Rama #2 — 

Why? Because just like Legos, w’re building something together this morning. 

  • Mountain Climber: 10×4 
  • Baby Arm Circles: 10×4 (F)
  • Baby Arm Circles: 10×4 (B)
  • Carolina Dry Dock: 10×4
  • Calf Raise: 10×4 

(Mosey to the New Pavilion)

(2) The Double Trouble

  • 2 rounds – 5 Xs – all 20 reps (1ct) – rinse and repeat 1x
  • The Xs for both rounds 
    • Incline Merkins
    • Dips 
    • Squats 
    • Box Jumps 
    • Pull-ups
  • Circle Up

— Warm o Rama #3 — 

Why? Because we’re STILL building something together this morning.

  • SSH: 5×4
  • Squat: 5×4
  • Merkin: 5×4
  • Rockette: 5×4
  • Imperial Walker: 5×4
  • Mountain Climber: 5×4
  • Baby Arm Circles: 5×4 (F)
  • Baby Arm Circles: 5×4 (B)
  • Carolina Dry Docks: 5×4 
  • Calf Raises: 5×4

— RIP / fellowship walk to The Island —

(3) The FP

  • Get into teams of 4

MARY:

SWS (Stretching With Steam) + 1 lap around the parking lot

COUNT-OFF & NAME-O-RAMA

Count-Off: 19

Name-o-Rama: Matlock, Crispr, Crawdad, Veggie, Jumbo, Dung Beetle, Brick, Short Sale, Turtle, Musk, LuLu, Waffle House, Swimmies, Cheatsheet, Pusher, Pele, Abacus, Choir Boy, Steam

CIRCLE OF TRUST/BOM:

Lego Movie Takeaways From This Past Week 

I was watching The Lego Movie this week (no shame) – and surprisingly, or maybe not surprisingly, I took a lot from it. Man I used to love Legos. And I still do, but haven’t bought any in a while. But there were two specific things I wanted to share this morning, from the movie. 

(1) A quote that invites a powerful mental shift — “You don’t have to be the bad guy. You are the most talented, most interesting, and most extraordinary person in the universe. And you are capable of amazing things.”

  • I think there are a ton of people in our lives that need to hear this, more than we think. 
  • Take the word “bad” out and replace it with what fits — “Hey you don’t have to be the lonely guy anymore.” “You don’t have to be the addicted guy.” “You are the most talented, most interesting, and most extraordinary person in the universe. And you capable of amazing things.” 
  • Maybe they’re not the most talented or interesting or extraordinary person to you, but to the Creator of the universe? Absolutely they are. And they need to know it.
  • There’s a whole generation of people walking around like Emmet from The Lego Movie – thinking they’re just a normal, boring, uninteresting, life form that’s taking up space. That because of nature or nurture don’t know that God above uniquely created them to be capable of doing amazing things. 
  • I mean think of the power that something like this might have on a person? To intentionally say this to them? “Hey I know you’re this person, or you were this person, but you don’t have to be anymore. You were created to be talented, interesting, and extraordinary. And you’ve been created to do amazing things”………wow. Now that’s the power of helping someone unlock some things. 

(2) What are you building?

  • I think a lot of times life can be a lot like Legos – there’s an infinite number of pieces out there, all with different connectors and functions, and intentionally-designed characteristics.
  • And we’re all building something. Even if you don’t think you are, or if you can’t see it yet, you’re building something. So what did you build this week? And what can you build next week?

Final — We have a great opportunity to take everything we do in F3 – and engage in a intentional and relationally-driven weekend together this fall – something called Forg3 – a weekend retreat created by F3 men, for F3 men. And I’d love to just  invite you into this space with us this fall, as we head to DRG September 22nd – 24th, to focus on why our 1st, 2nd, and 3rd F efforts are so important in the context of community as we continually pursue high impact manhood. 

To find out more about Forg3 2023 and how to get plugged in and register – click here! 

Get Rid of It

THE SCENE: Beautiful day, temp in 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops, 30 Second Squat, 15 Iron Mikes, 30 Second Plank, 10 Rockettes, 7 Twistees, 5 Rocking Chairs, 10 Baby Arm Circles Forward and Backward.
THA-THANG:
Mosey to the parking lot on the other side of the playground.  We will Bear Crawl for 10 paces then lunge for 20 paces and alternate between that pattern to the end of the parking lot.

Mosey to the Lily Pad.  We will line up on the south curb.  We will then run to each large light post and do 10 Hello Dollies, the run to the next light post and do 10 more Hello Dollies, etc. until we reach the south curb of the parking lot.  We will Bernie Sanders back, stopping at each light to do 10 Big Boy Sit-ups.

Mosey to the perimeter trail just south of the Lily Pad Pavilion.  We will run south and then west for 10 lights. Whoever gets to the tenth light first will circle back to the six.  When reaching the six, then all men do 10 Merkins.  We will continue this pattern until we have reached the open area near the transformers.

Each man will pick a boulder from the boulder pile.  We will do the first exercise listed below with the boulders, then set them down to run to an area about fifty yards away, then run back to do the same exercise, then run to the picnic tables to do 15 bench dips.  Then run back to the boulders to do the next exercise and repeat the same running pattern.  Here are the exercises:

  • 15 Overhead Presses
  • 15 Curls
  • 15 Chest Thrusts
  • 15 Rows
  • 15 Squats with Boulder at Chest

We will mosey back to the Pavilion by running ten lights and circling back to six, then stopping to 10 Merkins.

We will return to the south curb of the Lily Pad.  There we will Sprint again to each light to do 10 Lunges then run to the next light until we get to the north curb.  On the way back we will Bernie to each light and do 10 Backwards Lunges until we reach the South Curb.

Mosey to the curb by the roadway that heads back to the AO.  We will do 20 Bench Dips.

Mosey to the Parking Lot that is south of the Playground. We will Hop for 10 paces and run for 20 paces to the end of the parking lot.

Mosey to the AO.

COUNT-OFF & NAME-O-RAMA
13 men, no FNGs.

CIRCLE OF TRUST/BOM

Get Rid of It

Have any of you ever known any hoarders?  A hoarder is someone that keeps all kinds of things that they could easily give away or throw away.  They will have piles of things that they haven’t used laying all over their house, taking up space.  I formerly had a client I saw in my therapy practice whose mother was a hoarder.  Her parent’s house had piles of junk that took up space all over the house.  The house was difficult to walk through.  My client was upset about it but became more upset when her father’s problematic lungs worsened.  The clutter in the house was only worsening his breathing issues.  My client, her husband, and siblings purchased a used trailer home.  They cleaned the entire house of the clutter and since her mother did not want anything to be thrown away, they put everything they cleaned into the trailer home that was located on the property so that their mother could “find her precious things” if she needed them.  Within a year my client’s mother was already cluttering her home with new junk.

I bring this up because we, as human beings, often clutter our minds with useless junk.  That junk can come in the form of a multitude of things such as sinful thoughts (e.g. envy, improper lust), of past regrets that we cannot let go of (e.g., some sin we committed long ago), of old harmful messages that we heard when we were younger (e.g., you are a poor student, you will never make it in life), of mental “shoulds” that leave us feeling worthless or at least below par (e.g, I should make more money, I should spend more time making my yard perfect even though I hardly have time for it), and of harmful comparisons we make between ourselves and others (e.g, I never stack up).  This garbage clutters are minds and leads to poor health, just like the physical clutter led to poor health for my client’s father AND mother.  Some of the clutter comes in the form of false myths we have about God such as “I can’t pray to God because he wouldn’t like me” or “God looks down on me.”  We have got to get rid of that trash.  Give all that clutter to God.  He is willing to be your trash man.  Do you think a loving God wants you to be weighed down by all that trash?  Do you think He wants you to be hurt by that crap?  Do you think he wants you to live in a miserable lie?  Give it up.  Ask God to take it from you.

My challenge to you this week is to think of one thing impacting you mentally that you need to throw away.  Write it down and throw it in the trash or burn in if you want to.  Ask God for help in keeping it off your mind.  God is willing to take it from you.

MOLESKIN:

Prayers for Matlock’s nephew, John, who has been having seizures.  Doctors will possibly doing surgery on brain.
ANNOUNCEMENTS:
Knoxwork, a community of people of different worship communities involved together to help the City of Knoxville are having an annual meeting at the Knoxville Coliseum this Tuesday at 7 pm.  All are invited.

You Will Respect Each Other

THE SCENE: A break in the rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rockettes, cherry pickers, this and that, tie fighters
THA-THANG:
Insert information about the workout.

  • Around the island with squats and merkins
  • Down the path with Imperial Walkers
  • Up Cardiac with squats and bench dips
  • Down the Dragon with increasing Bobby Hurleys
  • 7’s with step ups and incline merkins
  • Ring of Fire with pickle pounds and squats
  • Relay races

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A recently watched Remember the Titans with my 10 y/o.  Note he’s a white male growing up in west Knoxville.  He kept asking me why the characters were behaving the way they were. So, we went down the road of how things “used to be”. But, then we talked about how this movie is about two groups who were different or had different opinions. Today we have more and more groups who are different than ourselves, and we must not let hatred and violence become our way of engaging these folks. They Gettysburg scene in the movie chokes me up every time.

“Anybody know what this place is? This is Gettysburg. This is where they fought the Battle of Gettysburg. Fifty thousand men died right here on this field, fightin’ the same fight that we’re still fightin’ amongst ourselves today. This green field right here was painted red, bubblin’ with the blood of young boys, smoke and hot lead pourin’ right through their bodies. Listen to their souls, men: ‘I killed my brother with malice in my heart. Hatred destroyed my family.’ You listen. And you take a lesson from the dead. If we don’t come together, right now, on this hallowed ground, we too will be destroyed — just like they were.I don’t care if you like each other or not. But you will respect each other.” https://youtu.be/bFObqUd5uzA

ANNOUNCEMENTS:

Haw Ridge 4/14. Sign up ASAP if you want to either come hang out or do the event. https://docs.google.com/spreadsheets/d/1ePWxUiNMlLmFiZUFXctg5eAMXoYcAkHlRfo2U3GoiGY/edit#gid=0 or contact Slappy for details.