F3 Knoxville

Tag: Waxjob

My final Q

THE SCENE: Cloudy, cool, with a few snowflakes drifting into view… Ratchet and Bowflex to name a couple.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x10 IC
LBAC x20 each way IC
Russian Dance x10 each leg (holding squat, alternate forward heel taps)
Outhouse Run, Bernie back
Shoulder Taps x20 IC
Plank Twist with reach through – x10IC each arm

THA-THANG:
Form 2 lines and Indian Run over to where the boats were for 11s on the hill.
Box jumps at the bottom, Ranger merkins at the top.
First and last trip up the hill are backward bear crawl.
Other trips alternate sprint and Bernie Sanders.

Finish up at the top, mosey across the parking lot and down the path and stairs for
10 burpees at the bottom
20 BBS between staircases
30 Merkins at the top of the hill
20 BBS betweeen staircases
10 burpees at the bottom
Gas pumps or other ab work until 6 up

Mosey around to the base of the Matterhorn, circle up for Tempo Sumo Squats – x20 IC

2 lines Blacksnake back to the AO

MARY:
Bicycle x20 IC
Side Crunches x20 IC each side
Row your Boat a few times
Superman Swim x15 IC
AMRAP Merkins for the last minute.

COUNT-OFF & NAME-O-RAMA
18 PAX representing! (sorry, Pirate… working on your tag)
CIRCLE OF TRUST/BOM:
Nothing extremely profound today. It was my final Q… for the month of January. February is a new month with a bunch of opportunities to step up and lead!
Over January I snagged a Q at each of the 7 Knoxville AOs. Getting out and working with men from all the areas of town was a real joy and privilege. If your AO’s slots get filled up, grab a Q or two at another AO. You’ll be glad you did!
MOLESKIN:
Apparently box jumps on the big rocks by the hill are deemed a bit risky by most of the PAX. Something about not wanting to fall down a cliff or something? I dunno. Some of them managed to not jump all the way over their rocks…
ANNOUNCEMENTS:
3rd F opportunity this Sunday delivering basketballs and leading 2.0 workout at Wesley House, Alcoa CSAUP

x games

THE SCENE: cool and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 windmill merkins, 10 tempo squats, 10 cherry pickers and 10 baby arm circles (forward and backwards

THA-THANG:

Mosey to Soccer Field

Modified 4 corners with cone in the middle.  Count down from 20, 18, 16, 14, 12, and 10.  After each exercise run to the middle and do 2 burpees.  Then run to the next corner.

  • corner 1 squats
  • corner 2 iron mikes
  • corner 3 lunges
  • corner 4 CDD
  • Boat/Canoe w/ American Hammer
  • jog the end and sprint the length of the soccer field

Round 2

  • count down from 20, 15, 10, and 5
  • corner 1 merkins
  • corner 2 LBC
  • corner 3 SSH
  • corner 4 pickle pounders
  • jog the end and sprint the length of the soccer field
  • Mosey back to AO

MARY:

  • flutter kicks
  • box cutters
  • squats
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    I just finished reading The Long Walk; A true Story of a Trek to Freedom.  It’s amazing what the mind and body can endure and thrive under if you’re mentally tough and you’re determined to survive and accomplish a task.
    MOLESKIN:
    It was a beautiful morning with a light breeze.
    ANNOUNCEMENTS:

Part of your balanced breakfast

THE SCENE: Like 26 or something.  Dry and comfy… good grief, I don’t think I even feel the daggum air anymore.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x15 IC, then x15 more I-Faster-C
Burpees x5 OYO
Plank Twist and Reach Through x10 IC each side
LBAC x15 each way IC
Hindurkins x10 IC
Burpees x5
Al Gore Tuck x10 IC
Bear Crawl around the outside of the circle!
Dang, that feels farther than it looks.

THA-THANG:
Insert information about the workout.
Mosey over to the amphitheater… Balance set up at the top.
14 PAX, so load one side with 2 handfuls of gems (about 60)
PAX gather at the bottom of the stairs
Everyone does sets of 15 merkins OYO, taking a gem up the stairs to the balance and moseying back around the path.
Once the balance tips, dump one side and everyone switches to sets of 15 BBS.
One more tip, switch to sets of 10 Box Jumps on the stage.

After about 3 sets of Box Jumps we’re running out of time. Gather at the top and Indian Run back to the AO

MARY:
Circle up on your six:
Flutter Kicks x15 IC
Slutter Kicks x15 IC
Side Crunch x15 IC each side
Superman Swims x15 IC
Protractors
AMRAP Merkins until time called!

COUNT-OFF & NAME-O-RAMA
14 today – 2x the number of completeness. Perfectly balanced!  Sorry Petey, couldn’t find you on the site to tag you…
CIRCLE OF TRUST/BOM:
1 Corinthians 9:24-27
Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

We are all out here this morning exercising physical discipline in training our bodies. I probably wouldn’t exactly call F3 strict training, but it does take a good amount of self-discipline to pull your socks on at 5am and get out in the cold. And, as anyone who’s been away from the gloom for a while can tell you, the “crown” we gain out here of a modicum of physical fitness certainly doesn’t last.

So I want to encourage you throughout the day to exercise in your spiritual life that same level and more of self-discipline and the intentionality of action, looking forward to the prize that your Lord has for you.

MOLESKIN:
It was great sharing the gloom with you HIMs this morning! Sorry to Peach Fuzz for getting the “same Q second verse” treatment, having experienced the balance at JUCO on Monday…
ANNOUNCEMENTS:
Pray for Popeye and a group from Celebrate Recovery heading down to St Kitts to minister to people whose lives are gripped by destructive addictions!

2 Handfuls

THE SCENE: 41 degrees and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC
SSH x20 IC
Torso Twist x8 IC
What time is it?
Ab Crabs x15 IC
Al Gore Tuck Jumps x8 IC
Planche Practice x5

THA-THANG:
Mosey to curb:
20x Calf Raise OYO
25% Run across lot
20x Calf Raise OYO
50% Run
20x Calf Raise OYO
75% Run
20x Calf Raise OYO
AYG Run
20x Calf Raise OYO

Mosey to the main quad, where the balance is set up.
One handful of gems loaded to one side of the balance (around 30-ish)

PAX assemble 40yd away.
Each HIM does sets of 15 merkins OYO, carries one gem to the balance.
R&R until the balance tips!
Peach Fuzz finally tipped it, so on to the next exercise!
Sets of 15 BBS
Came so close to tipping, but ran out of time!

MARY:
Circle up on Six for
15x Side Crunch IC (each side)
Protractors

COUNT-OFF & NAME-O-RAMA
8 PAX, including FNG: Jammies (Paul Hester Jr). Progeny of Peach Fuzz!
CIRCLE OF TRUST/BOM:
Colossians 3:23: Whatever you do, work heartily, as for the Lord and not for men.

This was spoken by Paul specifically toward slaves and their relationship to their masters, but of course it applies to us as well. I’m often guilty (this past week in particular) do doing things grudgingly rather than heartily. Whether it’s for your master, your employer, your spouse, your in-laws… do it heartily. Your mind has a lot of control over your emotions. If you make that choice, not only will you be honoring to God, you’ll do a better job and be happier for it.

MOLESKIN:
Props to Jammies for finally posting after a bunch of EHing from all sides! Heads up, Big Ballers… I think the balance may be headed your way on Thursday. I’ll start the handful a bit smaller so we can get more in!
ANNOUNCEMENTS:
Don’t forget the Alcoa CSAUP 2/24

Looking Back

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THE SCENE: I Bomb Shelter, clear skies, light wind, 27 degree F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:  Locomotive Breath by Jethro Tull

  • Baby arm circles – 20x both rotations
  • SSH 20x – 4 count
  • Tempo Squats – 20x
  • Tempo Merkins – 20x
  • Imperial Squat Walkers – 20x

THA-THANG:  Whipping Post by The Allman Brothers Band Live at the Fillmore East

  • Indian run to Mt. Crumpet (2x sprint to front)
  • Mt. Crumpet workout – 5 trips up (run, Bernie, run, bear crawl, run), 5 burpees decrease to 1 burbee at top, 2 BBS to 10 BBS (increase by 2 each trip) at the bottom of the hill, mosey down each trip.
  • Mosey to fountain center – 10 dips, 10 merkins, times two reps
  • Mosey to Grinder stopping halfway for 10 BBS and then 10 BBS at Grinder
  • Grinder workout – 10 bench hops, 10 merkins, 10 dry docks, 20 dips. Each one separated by running length of the grinder for 20 SSH then back.  (Two repetitions.)

 MARY

  • Hello Dolly’s in cadence 20x
  • Leg lifts/box cutters on command
  • Bicycles
  • Superman/Banana
  • Little baby crunches

COUNT-OFF & NAME-O-RAMA
17 including FNG “Tinkle” and renamed PAX “Pup”
CIRCLE OF TRUST/BOM:
I read my response to an email chain with a former boss from April 17, 2003.  Towards the end he asked me if I missed my days as a volunteer baseball and soccer coach and the days when my children were still at home.  In it the following thoughts and points were presented.

Do you miss the past? Do you wish you had done things differently?  Do you find joy in the here and now?

What we make of life is mostly above our shoulders.  How much better would it be if we let our hearts rule!  How much better would our memories be if we just let our hearts have more influence and be less selfish!

The impact the parents have on their children and their children have on parents is a blessing.  Parents are teachers, bosses, and friends to them but the emphasis must be on the first two.  They can find friends elsewhere but they can’t find other parents.  What a joy it is when their is mutual respect especially as they reach adulthood.

Strive to live in a way where the need to “go back” doesn’t exist, where there is satisfaction in the past.  Look forward to the next bend in the road or the crest of hill knowing that the days of the past will help us face it.  Live by faith with Spirit and Truth.

I am so thankful that I have joined up with F3.  I am thankful that my son, I-Beam, thought to invite me, to have faith that I could endure this.  I look forward to the Fitness, I have come to cherish the Fellowship, I am blown away by the Faith that I have come to experience with F3.  I don’t know how long I will be physically able to stay involved but I do know that whether it is 1 year or 5, I will look back with great satisfaction knowing that this time will help me face the future.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP February 24, 2018