F3 Knoxville

Author: Baby Weight

The “No Running” Workout

THE SCENE: ~68 degrees; humid, but certainly bearable.
F3 WELCOME & DISCLAIMER

  • Explicitly notated.

WARM-O-RAMA:

  • Motivators from 5 – IC
  • Monkey humpers – IC (10x)
  • Tempo Squat Jumps – IC (5x)
  • A little bit of this & a little bit of that

THA-THANG:

DORA style workout – Partner up:

  • Pax 1: works through the following exercises 1) 300 CMU curls 2) 250 CMU OH press 3) 200 CMU rows while Pax 2 is completing the following station:
  • Pax 2: CMU OH carry to the cone: 5 burpees, 10 jump squats, 15 SSH; CMU OH carry back to the starting line. Once complete, PAX 1 & 2 alternate and Pax 2 begins with current rep count. Rinse and repeat.

MARY:

  • Al Gores – 30 second hold + 5 SSH + 30 second hold
  • Flutter Kicks – IC (4 CT – 20x)
  • 10 Big Boys (OYO)
  • Little baby arm circles (for time)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Learn to take care of your things, and they will always take care of you”. A simple lesson my meticulous father taught me as a young boy. As most teenagers are, I was careless with anything I owned or used. For example, I would use my father’s tools and always failed to put them back where they belong. Then, they would get left outside, rust, and no longer function as desired, OR I could never find them whenever I needed them again.

Although it is a general adage, it is extremely relevant and a great reminder as men and leaders. Whether it is your mental or physical health, your family, your career, your employees, or anything else in life you are responsible for, it is important to take time to give them TLC and be intentional with everything you do. Take time to care for your things in life, and they will always care for you.

MOLESKIN:
– Potential opportunity to serve and work with True Purpose Ministries, an addiction treatment center in Blount County. This is an all-male facility that provides housing, job training, food, clothing, transportation, and bible discipleship training to men recovering from drug and alcohol addiction. This could be a great opportunity to support this organization and our local community.

ANNOUNCEMENTS:
– Beer Mile @ Moses – September 10th

Circle of Death

THE SCENE: ~72 degrees – warm and humid !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers – x10 (IC)
  • Windmills – x10 (IC)
  • Tempo Squats – x15 (IC)
  • Mosey around the grindstone.

THA-THANG:

There were 5 exercises marked around the grindstone:

  1. CMU Curls
  2. Dips on bench
  3. CMU OH Press
  4. Decline push-ups
  5. Step-ups on bench

The 6th exercise was the “circle of death (COD)” –> The PAX in the middle had to complete the following exercises below:

  1. 10 burpees
  2. 15 SSH
  3. 20 squats

The other PAX completed their respective exercises and couldn’t move on to the next exercise until the COD PAX finished. Once completed, then each PAX rotated clockwise to the next station.

After each PAX completed one round in the circle, then the group took a mosey & completed two rounds of the Bataan Death March (3 burpees per round).

Returned back to the grindstone and completed another round of the exercises above. The COD was revised for round 2:

  1. 5 burpees
  2. 10 SSG
  3. 15 squats

MARY:

  • ABCs (stopped at K)
  • LBCs
  • OH claps x25 (IC)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Philippians 2:5 – Adopt the same attitude as Christ Jesus.

MOLESKIN:
None
ANNOUNCEMENTS:

  • 2.0 Workout at Bomb Shelter at 8:15am on 6.25
  • Convergence on 7.2 at JUCO

Working on our “J”

THE SCENE: Cool after the rain earlier in the week – upper 60s!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers – x10

Tempo squats – x10

Tempo merkins – x10

Mosey to the stop sign & back

THA-THANG:

Dora style workout with EMOM Bobby Hurleys (capped at 10 & reset back to 1). Two PAX ran and one PAX went through the following exercises:

  • 100 shoulder press
  • 200 curls
  • 300 monkey humpers

Rinse and repeat until recover.

MARY:
Stretching exercises –> Cherry Pickers, hip flexor stretch

COUNT-OFF & NAME-O-RAMA
Peach, Walt, and Baby Weight
CIRCLE OF TRUST/BOM:
During Monday’s beatdown, after a heavy rain on Sunday night, and more rain to come, we noticed the irrigation system at the baseball field was turned on. This prompted an immediate thought about how analogous this is to our lives. God blesses us with things in life, but we tend to want more or something different. For example, God grants us with a beautiful wife / significant other, but we lust over another woman at a concert or sporting event. God grants us with a great job with the salary we desired, & three months later, we expect a raise. Although it is difficult at times, it is important that we slow down in life and think about our blessings, and be grateful for them. I will be the first to admit that I am guilty of living life in “5th gear” and not slowing down to enjoy and appreciate the little things in life.

MOLESKIN:
None
ANNOUNCEMENTS:
None

Bataan Death March in April

THE SCENE: Fantastic workout weather –  65 degrees and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers (3 count) x10 – IC

Shoulder taps (4 count) x5 –  IC

Tempo Merkins (4 count) x 5 – IC

Tempo Squats (3 count) x10 – IC

THA-THANG:

DORA Style workout. PAX A runs to the 50 yard line and performs 10 merkins and runs back to the starting line while PAX B works through the workouts below. When all groups complete station #1, PAX forms a line on the track and performs the “Bataan Death March”. Once everyone has completed the 3 burpee cycle, run back to the starting line and start on the next workout. The “Bataan Death March” was completed between each exercise category below.

  • #1 100 squats
  • #2 200 curls
  • #3 300 LBCs

Rinse and repeat.

MARY:
No time left for MARY.

COUNT-OFF & NAME-O-RAMA
Veep, Smuggler, Butterfingers, Walt, Pinnocchio, KY, and Baby Weight

CIRCLE OF TRUST/BOM:
My focus lately has been working to develop more effective time management skills. Pre-kids, this was one of my strong suits. However, this skillset has become much more challenging with two kids under three coupled with a more demanding job. Personally, I need to spend more time in prayer and in God’s word, but I continue to make the lame excuse of “I don’t have time”. Similar to my personal belief about God’s ability to provide more with 90% (or less) of our money via tithes than we can independently with 100% of our money, this same principle applies to time. It is purely about “relentlessly prioritizing” the important things in our life, and it is time for me to re-assess my priorities when it comes to how I spend my time on a daily basis.

MOLESKIN:
None
ANNOUNCEMENTS:
None

Madness in March

THE SCENE: Great workout weather !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. 10 Cherry pickers (3 count)

2. 10 Tempo Squats (3 count)

THA-THANG:

PAX partnered up; PAX A & B completed the corresponding workouts below and then switched (rinse and repeat) until time elapsed. Workouts were completed in order (#s 1-5) with the odd numbers being performed on the grindstone and even numbers were performed at the top of the hill by the church. If a PAX completed his workout before his partner, then he held a plank until his partnered completed their workout.

Rep numbers align with the March Madness rounds in the NCAA basketball tournament.

  1. 64 – A) LBCs B) Flutter Kicks (1 count)
  2. 32 – A) Bobby Hurleys B) Iron Mikes (1 count)
  3. 16 –  A) Thrusters B) Block swings
  4. 8  –  A) Burpees B) jump Squats
  5. 4 –  A) Blockees B) Blockees

MARY:
Only ~30 seconds remaining. Held plank for time.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Servant Leadership —

A key tenet of servant leadership is that servant leaders inspire their followers to emulate the leader’s behavior by prioritizing the needs of others above their own. Ukrainian President  Zelensky is providing a master class on the skillful display of servant leadership through leading by example and refusing to leave his people behind. “I don’t need a ride, I need ammunition”. Extremely powerful.

As Christian men, the devil is constantly trying to pick battles with us mentally, physically, and emotionally. We must stand firm on the promises of God and lead our families, colleagues, etc. the right way.

MOLESKIN:
None
ANNOUNCEMENTS:
None