F3 Knoxville

Tag: Waxjob

Blame it on the Rain…that never came

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Take a lap around the island
  • SSH IC x 20
  • Squats (4ct) IC x 10
  • Merkins (4ct) IC x10
  • BA Circ FWD/BWD IC x 5
  • Cherry Picker IC x 5
  • Free Stretch – Whatever serves you best

THA-THANG:
Mosey to the Far Soccer Field

  • Cones are set up 10 yards N/S 30 yards E/W – Perform exercise and run the remaining length of the field to finish. The movement from cone to cone resembles a switchback or a level in Donkey Kong.
    • Round 1
      • Run N/S – Gorilla Shuffle E/W
    • Round 2
      • Bear Crawl N/S – Karaoke E/W
    • Round 3
      • Burpee Broad Jump N/S – Smurf Jack E/W (looked more like a squatting bird)
  • Unbroken – All PAX starts at the corner of the soccer field. Perform Exercise to failure and then take a lap around the field. Perform each exercise x3 before moving to the next. AMRAP 20 Minutes
    • Shoulder Taps to failure x3
    • Squat Hops x3
    • Heel Tap Mountain Climbers x3
    • Exercise cadence looks like this:
      • Shoulder taps to failure
      • Run a lap
      • Shoulder taps to failure
      • Run a lap…
      • You get it!!
  • Mosey back to the AO
    • Perform the Following exercises & reps OYO
      • 50 Squat Hops
      • 100 Walking Lunges
      • 150 SSH
      • 100 BBS
      • 50 Squat Hops

MARY:
The BBS checked this box.

COUNT-OFF & NAME-O-RAMA
A Dirty Dozen – One PAX downrange from Denver…North Carolina – Welcome Mater!
CIRCLE OF TRUST/BOM:
Picked up the Q Source for some inspiration. The last section in the QS is all about growing an effective Lizard Organization. A couple of key notes are: Effective Organizations are built through Relationships – Not Rules. A Man who is Freed to Lead only needs Purpose to drive him forward. Too many rules are like shackles. Q Source gave the example of how Jesus was the original model of a Lizard Organization. In Matthew you can read about Jesus’ 2 Commandments that he gave. (Paraphrasing) Love the Lord God with all of your Heart, your Soul & Mind. 2nd – Love your neighbor as yourself. Matt 22:34-40

Driving to Coffeeteria I realized that I missed the opportunity to talk about reflection in our organization. AKA our family unit. Are we building our family unit through relationship or through rules? Is our family purpose so big and clear that our M’s & 2.0’s are “Freed to Lead”? Or do we just have rules? The next circle would be our job or place of employment. Although we may not be able to affect change from the top down in our work organizations, we can vow to maximize relationships where we’re at. We can create and grow healthy relationships with our co-workers and team.

Hope you all have a great weekend!

MOLESKIN:
We had a solid showing of PAX this morning. Including our Unicorns Doubtfire & Tank. The PAX were completely ready to be Merkining ourselves silly, while having buckets of rain poured on us. However, it was beautiful, sunny and amazing morning to be outside with some sweaty dudes.

ANNOUNCEMENTS:
Wesley House Workout, Work day & Off the Chain CSAUP – Check slack for details.

Shamrock – Just 10 more merkins

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tie Fighters x10 both directions

Side Straddle hop (IC) 4 CT x 20

Cherry Pickers 5

10 Merkins

Richard Simmons butt blasters 

10 Merkins

THA-THANG:

Mosey to parking lot

Battle buddy

1 man runs to pull up bars to complete up to 10 then run back to partner who is doing BBS (If rain wall squats / 10 BBS)

Go until each person completes 3 rounds 

To the CMU pile

1 man does flutter kicks while the other does 25 bench press – switch / 4 rounds for a total of 100 reps per person 

Then…

1 man does calf raises while the other does 25 curls – switch / 4 rounds for a total of 100 reps per person

After this we ran all around campus stopping for 10 merkins about 8-10 times. 

MARY:

Merkins, Monkey Humpers and Snow Angels 

COUNT-OFF & NAME-O-RAMA
13 including 1 FNG Chicken Hawk

Finger Food, Nature Boy, Osteen, Dumpster Dive, Tailhook, Jitters, Mermaid, Curveball, Waxjob, Chicken Hawk, Betty, Pickle Lock, Anchorman
CIRCLE OF TRUST/BOM:

Continuing what CheatSheet talked about last week…

Quit living as if the purpose of life is to arrive safely at death. Live like today is the 1st day and the last day of your life.  – Chase the Lion

Why is it so tempting to control our own lives? We are told to worry about money, our status, success, our retirement. I think about when I’m on my death bed, will I be pleased with how comfortable I made myself and my family in life. Or will I regret not taking more chances? Will I regret not giving up more of my time and resources for others. Jesus demonstrated pouring out his life for us. I think he is the ultimate example of chasing the lion. 

MOLESKIN:

ANNOUNCEMENTS:

More fun and games

THE SCENE: Rainyish but not really I guess
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff. Run to the outhouse and back and back to outhouse
THA-THANG:
Game 1: roll the dice

  • Even= Merkins
  • Odd= Jump squats
  • Switch to even= dips
  • odd= Step ups

mosey to the ice rink

Game 2: cups. Place 5 cups on each goal line extended. Stay in teams. One team sets cup up, one lays it on the side. Run to cups and switch to your teams position of cup and the run back to goal line to do 5 Burpees (audible to 3)  Go til Q calls it.

Game 3: Buckets of fun: split into two teams. Each team has a bucket and a lacrosse ball. Teams circle around one of the circles in plank position with the bucket in the center. Team tries to bounce ball into bucket. If you miss. Team does 2 Merkins . Make it in, yell out “burpees!” and the other team has to do 5 burpees while your team rests and gets ball out of the bucket. Go till Q says enough. If ball gets out of circle team does merkins while one teammate chases down ball.

mosey to tennis courts

Game 4: hand Ball on the tennis courts. If team fails to get it across they do 2 burpees. If it gets past them and hits the fence they do 10 burpees.

MARY:
Hello Dollys
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:

We can learn a lot from a Dog.

When your loved ones come home, always run to greet them.
• Never pass up the opportunity to go for a joyride.
• Allow the experience of fresh air and the wind in your face to be pure Ecstasy.
• Take naps.
• Stretch before rising.
• Run, romp, and play daily.
• Thrive on attention and let people touch you.
• Avoid biting when a simple growl will do.
• On warm days, stop to lie on your back on the grass.
• On hot days, drink lots of water and lie under a shady tree.
• When you’re happy, dance around and wag your entire body.
• Delight in the simple joy of a long walk.
• Be faithful.
• Never pretend to be something you’re not.
• If what you want lies buried, dig until you find it.
• When someone is having a bad day, be silent, sit close by, and nuzzle them gently.

MOLESKIN:
Some things look good on paper but not so much in person (hand ball)

Snitches dog died this week and the BOM was about a dog dying and how we can learn from them. Crazy how God works.
ANNOUNCEMENTS:

Layers of the Pearl

THE SCENE: Pleasant 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hop -20

Cherry pickers – 5

Tempo merkins – 10

Tempo squats – 10

Flutter Kicks – 20

THA-THANG:

  • Indian Run to Parking Lot
    • Run 2 lines forward and do 1 Burpee, Bernie 1 line back and do 1 Get Down (both cheeks and both shulder blades touch the ground), Repeat increasing reps by 1 until the end of the parking lot (Max 8). 
  • Mosey to CMU pile
    • Beginning at 1 rep, cycle through Squats, Curls, Raises, and then hold a coupon at eye level for the number of seconds equal to the reps, repeat cycle with 2 reps all the way up to 20 reps.
  • Mosey to the stairs
    • At the curb, beginning at 1 rep, cycle through CMU bench press and skull crusher. Repeat cycle with 2 reps all the way up to 5 reps. 
    • At the first level of stairs, beginning at 6 reps, cycle through coupon push up, skull crusher. Repeat cycle with 7 reps all the way up to 10 reps.
    • At the second level of stairs, beginning at 11 reps, cycle through coupon push up, skull crusher. Repeat cycle with 12 reps all the way up to 15 reps.
    • At the top of the stairs, beginning at 16 reps, cycle through coupon push up, skull crusher. Repeat cycle with 17 reps all the way up to 20 reps.
  • Mosey to the AO

CIRCLE OF TRUST/BOM:

Matt 13: 45 “Again, the kingdom of heaven is like a merchant looking for fine pearls. 46 When he found one of great value, he went away and sold everything he had and bought it.

So valuable that he went away and sold everything…

There are two types of oyster produced pearls: natural and cultured. Natural Pearls form when an irritant – usually a parasite and not the proverbial grain of sand – works its way into an oyster, mussel, or clam. As a defense mechanism, a fluid is used to coat the irritant. Layer upon layer of this coating, called ‘nacre’, is deposited until a lustrous pearl is formed. A cultured pearl undergoes the same process except that the irritant is a surgically implanted bead. The cultured pearl is a pearl on the outside with a thin, exterior layer of nacre while the natural pearl is pearl throughout. 

Takes years to form a natural pearl. If we look within ourselves, we too find parasites that try to steal the best of our strength, thought, joy and holiness. The temptation is smother the parasite with a bunch of nacre all at once but then you will have an uneven pearl, which has no beauty. It takes thin layers, little by little, layer by layer, day by day, prayer by prayer, scripture by scripture. The natural pearl within is started and then grown into a thing to be desired. 

This is the fine pearl that the man in the parable went and sold all he had to go purchase. As HIMs, we embrace this grind in the spirit of James 1 – 2 Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance. 4 Let perseverance finish its work so that you may be mature and complete, not lacking anything. 

The kingdom of Heaven, the fine pearl, the natural pearl is worth selling all you have for. So if we are going to go all in,  we mist ensure that we have strength and faith throughout and not just a pretty exterior with a false center.

Impromptu Q

THE SCENE: A little thick.  Nice and balmy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with SSH’s 20 on 4ct, Baby arm circles back forward and overhead claps all on 4ct x10. Tempo merkins x10, 4ct mountain climbers x10, a little down and back jog with some rocky balboas
THA-THANG:
Mosey from parking lot up little everest to front part of the park.  At every 2nd light pole do 2 burpees all the way to cross walk.  At Crosswalk grab a rock for 20 curls, 20 tricep extensions, 20 gobblet squats all picked out by the pax. Then mosey to bottom of the escalator for 20 merkins and 20 4ct LBC’s then ride the escalator up 40 squats and 20 merkins at top as well.  Rinse and repeat.  When done mosey to overlook for an ab session of 4ct flutters, freddies, box cutters, and LBC’S all at 20 reps.  Working way back to AO we did two squats at every tree on side of overlook and lunged in between trees.

Mosey back to AO but still had time to go grab rocks for one last session of 20 curls, 20 tri’s, and 20 goblet squats. Then 6:15 and time to circle up.

MARY:
Nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about Christ’s charge to us to lead. “As my father has sent me, so I am sending you”.  We can’t wait for things to happen or someone to step up.  We must be men of action.