F3 Knoxville

Tag: Waxjob

Abscess Turning 50 Makes for a Tough Q

THE SCENE: 50s, calm, cool, collected

  • No FNGs

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam and I’ll be your Q IC this morning
  • 1) I’m not a professional (depends who you ask)
  • 2) You’re here on your own volition (unless someone is forcing you to be here – then come see me afterwards) – thank you for choosing to be here this morning
  • 3) Modify as you need BUT push yourself and the men around you – we came here to work, so let’s work.


WARM-O-RAMA:

In Honor of Abscess’s 50th:

  • SSH (Side-Straddle Hop): 50 x 4 in cadence
  • Baby Arm Circles: 25 x 4 forward & 25 x 4 backwards in cadence
  • Tempo Squat: 25 x 4 in cadence
  • Tempo Merkins: 25 x 4 in cadence

THA-THANG:

  • PAX moseys to playground outside AO
  • Battle buddies assemble

[ There & Back & Back Again ]

  • BB1: 25 incline merkins on a bench
  • BB2: run to pavilion and execute 25 step-ups/box jumps (GOOD FORM = Extending legs all the way up) + runs back to recover BB1
  • R & R – each BB executes both stations twice
  • Lady Warriors of FIA enter the playground – F3 migrates to the pavilion

[ The Power of 4 (sucks) ]

  • Each HIM finds a nice table under the pavilion
  • Short Side #1 = 25 pull-ups
  • Long Side #1 = 25 incline merkins
  • Short Side #2 = 25 pull-ups
  • Long Side #2 = 25 decline merkins
  • PAX wall-sits until 6 is up
    • From the wall-sit position: @Waxjob gives a 50 count
    • Q leads PAX in downward vertebrae stretch
      • 1 vertebrae at a time going down and touching the ground, and 1 vertebrae at a time coming back up
  • PAX moseys back to AO

[ 4 Corners // Asylum 200 ]

  • Corner 1 of AO parking lot = 25 down/up merkins as a group
    • Mosey to Corner 2
  • Corner 2 of AO parking lot = 25 down/up dry docks as a group
    • Mosey to corner 3
  • Corner 3 of AO parking lot = 25 up/down squats as a group
    • Mosey to corner 4
  • Corner 4 of AO parking lot = 25 half-burpees IC as a group
    • 4-count led by Q (no merkin)
    • 5 counts were initiated by Q after 10 reps or 15 – this was a freaking smoke session
  • PAX gets a breather
  • Rinse & Repeat 4 Corners but backwards
    • Bernie Sanders from corner to corner for 2nd round

[ PAX moseys back to playground ]

[ Quarter Pounder ]

  • 5 dips
  • 5 incline merkins on the bench
  • 5 decline merkins on the bench
  • 5 box jumps
  • 5 Big Boy Sit-Ups with legs on the bench

[ PAX moseys to curb right outside the playground ]

  • 50 Irish Tap Dancers in honor of Abscess’s 50th
    • 50 4 counts take longer than originally thought = character building fun

[ PAX moseys back to AO ]

[ Toe the Line ]

  • PAX do down & backs across AO parking lot
    • Skip-jumps down + 5 half burpees at the end – Skip-jumps back
    • Karaoke down + 5 half burpees at the end – karaoke down
    • Jog down + 25 x 4 calf raises
  • Circle it Up

COUNT-OFF & NAME-O-RAMA
10 PAX – No FNGs
CIRCLE OF TRUST/BOM:

“Faith – someone who has believed in another person // fundamental believing in another person”

MOLESKIN:

(Matthew 8:5-13) – “Faith of a Centurion”

 

  • “If I believe really hard…Jesus will do this”
  • “I have to live in this moment believing in this person/people”

These are things I’ve told myself and maybe you have at some point too.

A challenge I’ve set for myself this week is what would it look like to have the faith of a muster seed // or faith like that of the centurion in Matthew 8.

Going back to “Faith – someone who has believed in another person // fundamental believing in another person” – for F3 for instance, I have faith that when I come out here, whether I’m leading or following, at least 1 HIM will be here in the gloom with me, pushing me to be a better version, and expecting me to do the same. I have faith in the Q to lead. I believe that. 

TPQs (Thought Provoking Questions)

  • Where do I lack the faith of a centurion?
  • What people/institutions/things do I fundamentally have faith in?
  • Who has faith in me?

Ties in with Proverbs 27:17 “As iron sharpens iron so one person sharpens another” —> having faith in one another to Keep the Faith & Fight the Good Fight

ANNOUNCEMENTS:

  • Make sure Abscess knows you didn’t suffer in vain this morning. Welcome him gladly into the RESPECT club, and be sure to post THIS Saturday at the Asylum for his 50th birthday Q.

Iron. Sharpens. Iron.

See You on the Other Side

THE SCENE: A balmy 58° or so. Light drizzle, occasional silent pulses of light in the unbroken gray sky are an ominous foreshadowing of things to come. But, no thunder rolls, so we will!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Smurf Jacks x15 IC
Tempo Merkins x15 IC
Cherry Pickers x7 IC
Asphalt Kissers x10 IC
LBAC fwd/back
Failure to Launch x10 IC (must have counted fast…)

THA-THANG:
Skip over to the base of Mt Crumpet
Battle buddy up. One PAX does exercise while the other runs to the top and around the tree and back. Switch. Dora style except no specified rep count.
After both PAX have done the first exercise, mosey to the fountain. Sideways plank shuffle with feet on the fountain – One CW and one CCW until meeting on the other side.
Mosey back and do the next exercise. R&R.
Exercises:
-Merkins
-BBS
-Gas Pumpers
-CDD
-Squat Jumps
-Burpees

Lightning getting closer, so head back to shelter!

MARY:
Decent time left for some good ab work!
Flutter Kicks x40 IC
LBCs x20 IC
Box Cutters x20 IC
Row your Boat x2

As portended, the heavens opened up and the waters descended with a great roar. But the PAX remained only mostly wet in the shelter of the Pavalon.

COUNT-OFF & NAME-O-RAMA
11 PAX got it done!
CIRCLE OF TRUST/BOM:
This is something I’ve mentioned before. However, I need a daily focus on it. For those of us who are married, it’s not a 50/50 thing. It’s 100/100. Today we went around the fountain as pairs, each going opposite ways and meeting on the other side. Nobody stopped halfway and waited for their partner. Just kept going until they met. With your spouse, don’t just go halfway. Give it your all. When crap hits the fan in life, be ready to go the full distance.

MOLESKIN:
It’s been a while since I was on ol’ Crumpet… Somebody planted a daggum tree right down near the bottom of the hill. Little spindly sapling thing… I just about ran right over it on my first trip up.
ANNOUNCEMENTS:
None today

A JUCO Invasion at The Equalizer

THE SCENE: An unseasonably warm January day with temps in the high 40’s
F3 WELCOME & DISCLAIMER
I failed to announce that I had a cell phone with me in case of emergency.  This is a new precaution that Q’s have been tasked with when leading the group.
WARM-O-RAMA:
-The Motivator from 11
-Tempo Squats
-Cherry Pickers

THA-THANG:
2 stations, at one station we did upper body work, then ran to the 2nd station to focus on the lower body.  We ran about .2 miles in between the tennis courts and the pavilion at the top of the hill.  We did one exercise, ran to the next station, and alternated until we ran out of time.  At the top we did 4 sets of 20, these were the exercises.  Merkins, Picnic table pull ups, and dips.  On the tennis courts we did 4 sets of 20 squats, calf raises, and then El Capitan’s across the width of the tennis courts.  We had the lights on at the tennis courts, and it made me realize how ugly the men of F3 really are.  No wonder we workout in the Gloom!  That is a joke, we are all amazing looking specimen.

MARY:
We began with a 10 count of Carolina Dry Docks, then the PAX got mouthy and it was recommended that we also do 4 sets of 20 of that exercise.  After our arms fell off at the shoulders, we did 20 flutter kicks in cadence, and 20 BBS as we ran out of time.
COUNT-OFF & NAME-O-RAMA
We had a record of 15 in attendance at the Equalizer, the previous record was 13.  We had one FNG, who we named Gotcha. (Josh McMullen?, Age 28)
CIRCLE OF TRUST/BOM:
The Great commission, Matthew 28:16-20  The challenge was to go out and make disciples as Jesus commanded in the Great Commission.
MOLESKIN:
Prayer Requests:
Tank- Praise that his wife has some relief from the kidney stone that has been ailing her.
Wax Job – Pray for discernment about his Mother in Law that is suffering from Alzheimer’s.
ANNOUNCEMENTS:
Doubtfire on Q Wednesday, and Bartman on Friday.

JUCO AMRAP

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmills
THA-THANG:
Mosey to the back parking lot. AMRAP workout starts at northeast corner.

  • 10 burpees
  • Run to Southeast corner
  • 20 merkins
  • Bear crawl to Southwest corner
  • 20 heels to heaven
  • Run to northwest corner
  • 20 squats
  • Run up the hill and then to the coupon pile
  • Grab a coupon and do 20 curls and 20 overhead presses
  • Run up the stairs and tag the building
  • Run back to start
  • AMRAP

MARY:

Ring of fire with two merkins while all other PAX hold a plank.  Then, we made an attempt to do a 6″ plank while the PAX did a merkin around the ring, but it didn’t work all that well (poor instructions given by the YHC).  We finished up with 10 flutter kicks.

COUNT-OFF & NAME-O-RAMA
33 HIMs at JUCO.  Welcome FNG, Hound Dog!
CIRCLE OF TRUST/BOM:
Proverbs 28:23 – “He who rebukes a man will afterward find more favor than he who flatters with the tongue.”  Confrontation is sometimes a difficult thing to overcome, but sugar-coating the truth may be worse.  Correcting a brother, may help him to direct him back to the right path and may help save their soul.  As a result, a stronger, more meaningful relationship may flourish.
MOLESKIN:
It was great to get to Q once again at JUCO.  It is amazing what a year has brought to this AO!
ANNOUNCEMENTS:
Sign-up for Hardship Hill.  Judge Judy has your Brolympic shirts if you ordered one.

Perseverance is the Back Up Plan

THE SCENE: 40° and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Seal Clap SSH X 20, Imperial Squat Walker x 15, 4 count Merkins x 10, 10 Burpees In Cadence .
THA-THANG:
Grab a coupon and mosey to golf course

  • Par three Burpee Course- carry coupon to each cone and do 3 Burpees = 8 Cones & 24 Burpees…transition with roll of Exercise Dice- 15 MTN Climbers and 10 Merkins…mosey across parking lot
  • Using guard rail- Bo Knows w Battle Buddy- one maintains wall sit while holding coupon and BB does 100 High Knees, switch, RR…mosey w coupons toward the restaurant
  • Start w roll of dice 25 Crunches/ 20 Dips, Dora Trifecta at bottom of hill- 100 Curls, Triceps, Presses While BB runs to the top and does 10 Dive Bombers
  • 10 jump squats hold Al Gore 10 sec, 9 Jump squats hold AG 10 sec, then 8, 7, 6, 5,4,3,2,1…mosey back to AO

MARY:
Box cutters x 20, Leg lifts 6 in, 45°, 90°- till hearing moaning and grunting, flutter kicks x 20
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:
Perseverance is the back up plan when we are struggling to accomplish our New Years Resolutions.

Tips for Persevering

  • Clarify your goal. Base it on your purpose, needs, and abilities. Know why you want this goal and how you and others will benefit.
  • Intend to achieve your goal.Outline your goal, strategies, and timeline. Know resources that can help you attain it, including individuals and the Internet. Break the goal into small steps, working backward form your desired outcome and attainment date.
  • Maintain optimism. Expect good things. Keep a daily diary of good experiences.
  • Live in the present. Don’t dwell on the past or worry about what might happen. Let go of attachments. The more attached you are to something, the greater the fear of losing it.
  • Acknowledge your accomplishments. Judge these against personal standards of self improvements. Have the courage of your convictions. Don’t change for others or compare yourself with them.
  • Try new experiences.Experiment with new ways of improving a product or service at work or other activities. Investigate how successful individuals or teams have achieved similar goals.
  • Care for you mind, body, emotions, and spirit. Schedule quiet times to think and reassess. Practice stress relievers such as deep breathing and exercise. Get sufficient sleep, eat healthy, and take time for fun and friends.
  • Experience yourself living your goal today. Hold your desired outcome firmly in your mind. See, smell, touch, and hear aspects of your goal. Each morning upon rising, review your goal. Repeat the process at night.
  • Persist. Focus on goals daily. At regular intervals, ask yourself whether your activities are moving you forward.

MOLESKIN:
Romans 12:12 be joyful in hope, patient w afflictions, faithful in prayer. Prayers Lady Junk, Pinto, and Flashback and family
ANNOUNCEMENTS:
Tanks Party this Friday (postponed til next Friday), Contributions to Pull Up Bars go to La-Z-Boy, Waxjob, and Abscess. Also

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