F3 Knoxville

Diamonds are JUCO’s best friend

THE SCENE: low 40’s & calm

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Tempo Merkins x 10
  • LBAC F/B x 10
  • Tempo Squats x 10
  • Imperial Walkers x 10

 

THA-THANG:

7 of Diamonds.   4 cones were set up in a diamond shape.  As a group, mosey around the diamond, stop at each cone and perform the following exercises.  All reps are a multiple of 7.

  • Lap 1 – 7 Burpees
  • Lap 2 – 14 Mountain Climber (4ct)
  • Lap 3 – 21 Iron Mikes (4ct)
  • Lap 4 – 28 American Hammers (4ct)
  • Lap 5 – 21 Merkins (4ct)
  • Lap 6 – 14 Monkey Humpers (4ct)
  • Lap 7 – 7 Burpees

MARY:

  • Flutter Kicks x 15
  • Hello Dolly x 15
  • Side Crunch x 10

COUNT-OFF & NAME-O-RAMA
9 strong:  Spotter, Waxjob, Erector, Snaggletooth, Kenjo, Sweeper, Rocket, Chaco, Bartman

CIRCLE OF TRUST/BOM:

1 Corinthians 9:19-23

In this passage Paul talks about becoming all things to all people in order to share the gospel.  I think this is pertinent today.  The message of Jesus’ death, burial and resurrection never changes – we should never water this down or sanitize it.  Lost people need to hear the truth.  We do, however, need to communicate with people in a way that they understand this message.  The next time you feel led to share Christ with someone, consider who you are talking to.  Are they older than you?  Younger?  Do they have the same interests as you?  What religious background do they come from?   Consider all of these things to help you communicate as clearly as possible so that they will comprehend what you are telling them.

THIRSTY

THE SCENE: Low 50s and damp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

(IC) – SSHs, Tennessee Rocking Chair, Cherry Pickers, Windmill
THA-THANG:
Mosey to CMU pile by loading dock, stopping halfway for some Burpee Broad-Jumps.

Perform the following exercises using CMU (except Monkey Humpers):

  • Monkey Humpers x30
  • CMU Squats x30
  • CMU Swings x30
  • CMU Curls x30
  • CMU Overhead Press x30
  • CMU Calve Raises x30
  • CMU Bent Over Rows x30
  • 10 Burpees (cash out)
  • Short Distance Run and back

Repeat rounds with amounts descending to x25, x20, 15, x10, x5 for each main exercise. Burpees and Run remain same.

Mosey to Large Parking Lot.  Partner up at line.  One partner runs length of parking lot while other is on six doing Freddy Mercuries at line.  When Partner returns from run, he locks arms underneath sitting partner, performs rescue carry/drag approx. 15 yards to next parking line, roles  repeatedly switch until teams make the length of parking lot.
MARY:
N/A
COUNT-OFF & NAME-O-RAMA
9 strong
CIRCLE OF TRUST/BOM:
QIC shared a story of being at Salsarita’s with his daughters and noticing all of the soda selections.  Point was made that only water truly quenches someone’s thirst.  Similarly, there are many options out there when it comes to “religion” but only one person can quench the thirst that is inside all of us for “something more”:  Jesus Christ who provides living water.

QIC shared an excerpt from a 60 minutes interview of Tom Brady back in 2005 where Brady stated his concern and exhaustion of constantly struggling with the thought that something more has to be out there for him but he doesn’t know what the answer is (even though he has everything: super bowl rings, married to a super-model, etc.).  The answer is Jesus.  We all have something inside of us that seeks and needs Him and are condemned, un-reconciled to God without him. Those of us that are in Christ know the peace and assurance that we have.  There is no struggle to find something more, His “yoke is easy and His burden is light.”  He is everything, the only essential in life, the only thing that will quench our soul’s thirst.
MOLESKIN:
Special thanks to Spotter for being present for the Pre-Ruck.
ANNOUNCEMENTS:

N/A

Ode to Bagger/Copyright Infringement

THE SCENE: 43 degrees. Perfect weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10x Cherry Pickers, 20xLBAC Forward/Backward, 10xTempo Merkins, 10xTempo Squats

Chumbaburpee! – Performed to the song “Tubthumping” by Chumbawampa. Perform SSH for the entirety of the song and perform a burpee every time the song says “I get knocked down”. There’s no doubt we were all warm after this!

THA-THANG:

Paying homage to Bagger at the first Q since he left, I copied my favorite workout that he Q’ed

Mosey to JUCO Lake.  Do a Burpee Mile (12 Burpees followed by 1 Lap around the lake x 4) JUCO Lake is close to a half mile so it ended up being the Burpee Double Mile.

Mosey to large West side parking lot.

4 Corners of Fun

At each corner of the parking lot do:

  • 20 Merkins
  • 20 Big Boys
  • 40 Mountain Climbers
  • 5 Burpees

Mosey back towards AO

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
9 HIMs got better today

CIRCLE OF TRUST/BOM:

What’s your legacy?  Today marked one year since my grandmother passed away. She was an amazing Christian woman who was always looking to help others. When I think of the legacy that she left behind, I think of being a humble servant. My grandma was 80 years old when she passed away, still push mowed her one-acre yard, made meals every Tuesday for the shut-ins at church, went on mission trips to Honduras every year, and much more. She never let her age, and sometimes her health, get in the way of serving others. She was a remarkable woman and example to our family.

MOLESKIN:
Shoutout to the PreRuck crew Jude Judy and Spotter and Erector for the PreRun.
ANNOUNCEMENTS:
Wesley House workout tonight. Launch of the Quaken AO on Friday AM.

Suicides and Bacon

THE SCENE: 45* and rainy (sort of), somehow the rain stopped just long enough for the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the parking lot in front of Maple Street Biscuit Company

100xSSH, 10xTempo Merkins, 10xTempo Squats

THA-THANG:
Suicide ladder performed on the full length of the parking lot (approx. 100 yards)

Perform 5 merkins on one end of the parking lot and 5 Bobby Hurleys on the opposite end. Add 5 reps for every round completed. The PAX performed 6 rounds finishing with 30 reps of each exercise.

DORA 123:

  • 100xBBS
  • 200xChair Dips
  • 300xSquats

Exercises were performed by one HIM while the other ran down to some coupons to perform either 10 sandbag slams or 10 kettlebell swings.

After DORA we performed AYG sprints down and back in the parking lot. We almost lost the PAX when the smell of Maple Street’s bacon hit us during the sprints. Note to avoid that area of the AO in the future to avoid casualties.

MARY:
20xImperial Walkers

COUNT-OFF & NAME-O-RAMA
9 HIMS and no FNGs

CIRCLE OF TRUST/BOM:
This last week I was out of town for work for the first time since my daughter was born and left my wife to fend for herself with the two kids. It was nice getting a small break from the chaos of having two little ones, but I quickly found myself missing the whole crew. It was a good reminder to cherish the time we get with our loved ones. It’s easy to come home from work exhausted and neglect family time, but as High Impact Men, we need to make an effort to fully utilize this time to encourage and uplift our families. 

MOLESKIN:
Shoutout to Bagger for pre-rucking solo. I fartsacked and paid the price with my shame. Bagger’s last workout before moving to Atlanta is this coming Monday. Let’s make sure to send him off right!

ANNOUNCEMENTS:
Bring books for the Wesley House next week.

A JUCO Farewell

THE SCENE: 31 degrees but no precipitation! A beautiful morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (IC) x 20, Tempo Merkins (IC) x 10, Moroccan Night Club (IC) x 10, Cherry Pickers (IC) x 8, Tempo Squats (IC) x 10

THA-THANG:

Mosey to Sophomore Hill Bataan Death March Style (Indian run with PAX in back doing 3 burpees before running to the front).  Dora Style Workout with 100 Body Builders, 200 Merkins, and 300 Squats.  PAX not performing exercise will Bernie up the hill and do 5 Big Boys.  When your group is finished do Body Builders until 6 is finished.

Mosey back towards AO

MARY:
Cash out with a game of 11’s starting with 10 Calf Raises and 1 Burpee

COUNT-OFF & NAME-O-RAMA

12 HIMs crushed it today!

CIRCLE OF TRUST/BOM:

1 John 4:18 – There is no fear in love.  But perfect love drives out fear, because fear has to do with punishment.  The one who fears is not made perfect in love.

Today will most likely be the final time I Q in F3 Knoxville.  This week, my wife and I will be moving to the Atlanta Metro area to start a new chapter in our lives.  As the verse says above, we do not fear this change and are looking forward to it because everything has worked out how it was meant to.  The process for us to get to this point our lives has been very frustrating and stressful at times.  However, if things hadn’t worked out the way they did, I would have never been exposed to F3 and had the opportunity to meet and get better with all of you over the last few months.  For that, I am extremely grateful and consider myself lucky to have had that opportunity.

MOLESKIN:

Bonus points to Judge Judy and Spotter for joining me on the preruck!  I encourage some new people to give the preruck a shot.

ANNOUNCEMENTS: