F3 Knoxville

Author: Bartman

Cards at the pav-a-lon

The scene: 60ish and a few sprinkles

F3 Welcome and Disclaimer

Warm-o-rama:
Around the Worlds x 10 each direction
Figure 8s x 10 each direction
Burpees OYO x 10

The Thang:
• Deck of Cards – numeric value equals number of reps for the following exercises. Face cards count as 10. Ace = 11. Joker = 10 count rest. Run to top of hill and back every 10 cards or so.
o Diamond – stability ball merkins (merkin on a soccer ball)
o Hearts – Goblet squat with kettle bell
o Clubs – pull-ups
o Spades – heel ups (with soccer ball between ankles)

MARY:
Leg lifts (with ball) x 20
ABCs (with ball)
Inch worm out & back on ball

Count off and name-o-rama

BOM:
What does it mean to wait on God? The bible tells us many times to “wait on the Lord” – in most instances it is referring to the Lord’s return, but there are situations where it’s also talking about waiting on the Lord to move in a situation. What should we do while we’re waiting? When the Bible says to wait on God – the translations mean to wait with eager expectation, as though we know something is about to happen. We all have situations where we’re asking God for help. While we are waiting we should be doing everything we can to help ourselves: pray about it, be obedient to Gods word, and have faith & confidence that he will indeed move in his perfect time. In doing these things we take an active role in waiting instead of just sitting around passively.

Draft Day!

The Scene: 58 and clear

F3 Welcome and Disclaimer

Warm-O-Rama
Number off 1-17
SSH x10 IC
Cherry Pickers x10 IC
Little some o’ this/that

Stance and start 20yds x4
High knees 20yds x2

Mosey to little Everest

Tha-THANG:

The draft starts here. 1st guy picks an exercise, the Q picks the number of reps (mostly 32) and then run from pole to pole Rt 66 style all the way around the marina. For the faster guys, side straddle hops until the 6 is up at each pole.

Exercises included but were not limited to:
Squats, merkins, dry docks, burpees, tempo squats, Turkish getups, LBCs, BB sit-ups, needle threaders, bear crawling pole to pole, sprinting two poles, channel changers, running up little Everest, American hammers, box cutters, flutter kicks,

Sprint back to the AO

BOM
Von Miller
6’3″. 250
4.49. 225 21 times
37″ vertical

JJ Watt
6’5″. 290
4.84. 225 34 times
37″ vertical

above reproach, the husband of one wife
– children are believers, not debaucherous
– not arrogant or quick-tempered
– not a drunkard or violent or greedy for gain
– hospitable, lover of good
– self-controlled
– upright, holy, and disciplined

This is from Paul’s letter to Titus instructing him how to identify good leaders. These are not a list of things to try to become. These are description of the fact that who you are drives what you do. It all starts with striving to be the same man all the time. Not a different dude in one place, a different one at home and another at church. Don’t live by default, strive to be closer to the One in who’s image you are made and you will start to look like Him.

Lead ME!

The Scene: 64 degrees and beautiful

F3 Welcome and Disclaimer

Warm-O-Rama:
SSH 15x
Imperial walkers 15x
‘Merkins 15x

Tha-THANG:

Mosey to Matterhorn alternating 5 ‘Merkins/squats at every other pole

4 cones equally apart on Matterhorn
Cone 1:
squats 20x
SSH 15x
Dry Docks 20x

Cone 2:
BBS 20x
Wide ‘Merkins 15x
Rocky Balboas 20x

Cone 3:
Squat jumps 20
‘Merkins 15
LBCs 20

Cone 4:
Smurf jacks 20x
Toe touches 15x
Flutter kicks 20x

Run back to previous cone then to next cone after each exercise. Complete first number of reps then repeat that ladder 2 times till all reps are complete.

Mosey to Pavalon
10x pull ups, 10x dips, 10x declines, 10x inclines
Rest
Then round of 5x
Al gore till 6 joins

Finish reps on Matterhorn on way back

Mosey to Kory Hill
Partner up
Bear Crawls up, squat walk down
While partner ‘Merkins/SSH/planks
3x each

Mosey to little Everest.
5x V-ups and burpees

Mosey back to AO

MARY:
RING OF FIRE
7x ‘Merkins
Leg lift duck duck goose
Dealers choice

BOM:
Discuss “lead Me” sing by Sanctus Real
We are leaders of family, wives, work etc.  we need to have God lead us. Follow his lead from scripture and prayer.

Circle of Pain

The Scene:  54 and perfect

F3 Welcome and Disclaimer

Warm-o-rama:

SSH IC x 10

Around the worlds

Figure 8s

OYO arm & leg stretches

Tha Thang:

8 cones set up in a circle.  Pick a cone as a starting point.  Complete the exercise listed at the cone then run a lap around the outside of the circle & proceed to the next cone.   Rinse & repeat until 2 circuits of cone exercises are complete.

Circuit #1 Circuit #2
KB Turkish Getups x 20 Burpees x 20
Gas Can Carry to grass & back Gas Can Carry to grass &back
Double Burpees x 20 Bear Crawl to grass & back
KB Side Lunge x 30 KB Merkin x 25
KB American Swings x 50 KB Russian Swings x 50
OH Press with rock x 50 Curls with rock x 50
CMU Squat x 50 CMU Calf Raises x 50
Jump Rope x 100 Jump Rope x 100

MARY:

Channel Changers

J-Lo IC x 20-ish

Box Cutters IC x 20

V-up roll up OYO x 10

Count off and name-o-rama

BOM:

Control the controllables.    It’s an overused term these days.  Many use it to skip out on responsibility.  The Bible definitely speaks to making good choices and controlling the struggle with inner longings (lust, anger, your tongue, etc.).  There’s also a practical side.  You control what you eat, how much sleep you get, whether or not you beat the fartsack each day, how you teach your children, whether or not you go to church on Sunday, and so on and so forth.   To me, when you roll all of this up it comes down to a message that we all need to be living intentionally.  We need to put one foot in front of the other each day, with eyes wide open to our surroundings and realize that we will have important choices which we can control and we will also deal with circumstances we cannot control.   The goal is to make positive choices when given the opportunity.  Conversely, the goal is also to not beat yourself up when something is truly out of your control….even when you’ve made a good choice but don’t achieve the result you were wanting.  We should never use situations that are out of our control as a cop-out, but rather learn from them and grow so that we will make better choices when acting in areas where we do have greater control.

Goin’ Sleddin’

The scene: 50 and clear

F3 Welcome and Disclaimer

Warm-o-rama:

High Knees IC x 20

SSH IC x 20

Baby arm circles IC x 20

This/that/Big Bertha hugs stretches

The Thang:

Mosey to parking lot by restaurant

 Sled race – two teams of 6 each

 Each team split into groups of 3 & began pushing sled back & forth

 2 cones at each end of sled push – total of 4 cones per lap. Perform 10 each of the following.

o Round 1: CMU Bent over row; CMU Curls; Big Boys; Diamond Merkin

o Round 2: CMU Curls; CMU Squats; Tempo squat; Mountain Climber

o Round 3: CMU American Hammers; CMU OH Press; Lunges; SSH

o Round 4: CMU Big Boys; CMU Tricep Press; Starjacks; Dry Docks

o Round 5: CMU OH Press; CMU Upright Row; Burpees; Smurf Jacks

 Ring of fire Merkins: 10, 9, 8, audible….final round = 5 Diamond Merkins

MARY:

ATMs x 20

Box Cutters x 20

Count off and name-o-rama

BOM:

Ecclesiastes 4:9-12

Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.Want to focus on the part about “two can defend themselves”. As men, we are constantly attacked by the world: lures of power, greed, money, lust….are everywhere. While most of us don’t like to talk about our feelings or our struggles I encourage each member of the PAX to lean on each other in times of need. Chances are one of us has dealt with your problem at some point and can help. It’s biblical in marriage and in friendships – 2 are stronger than 1. That means holding each other accountable – even when it’s hard. If we want to be true men of impact that means we sometimes have to do the hard thing and look a brother in the eye and let him know he’s making a mistake. Let’s use that to our advantage and help lift our brothers up who need it today.