F3 Knoxville

Author: Grouch

Big Circle of Death

THE SCENE: It was wonderful!  Not too hot, not too cold (once you started working).  Great balance.
F3 WELCOME & DISCLAIMER
Yeah, it happened but not so great. The important stuff got done. Not a professional, no one pays any money, if you are injured then keep it to yourself and modify – the important stuff.
WARM-O-RAMA:
SSH IC x20, LBAC IC x12, Cherry Pickers IC x5, mosey around the stations to understand Tha-Thang.
THA-THANG:
5 rounds, decreasing reps each round, all 3 exercises to be completed at each station before moving to next station.

  • Station 1 = Carolina Dry Docks, Shoulder Taps (2 count), V-Ups
    • Round 1 = 25
    • Round 2 = 20
    • Round 3 = 15
    • Round 4 = 10
    • Round 5 = 5
  • Station 2 = Curls, Overhead Press, Tricep Extensions (Skull Crushers)
    • Round 1 = 20
    • Round 2 = 16
    • Round 3 = 12
    • Round 4 = 8
    • Round 5 = 4
  • Station 3 = Pullups, Merkins, Big Boy Situps
    • Round 1 = 15
    • Round 2 = 12
    • Round 3 = 9
    • Round 4 = 6
    • Round 5 = 3
  • Station 4 = Box Jumps, Derkins, Dips
    • Round 1 = 10
    • Round 2 = 8
    • Round 3 = 6
    • Round 4 = 4
    • Round 5 = 2
  • Station 5 = Burpees, Squat Jumps, Lunges (2 count)
    • Round 1 = 5
    • Round 2 = 4
    • Round 3 = 3
    • Round 4 = 2
    • Round 5 = 1

MARY:
Other Circle of Death = PAX on 6, head facing into circle with legs at 90 degrees, each PAX goes around the circle and pulls the legs down of the other PAX (great for the abs).  Straight down in Cherry Picker mode for time.
COUNT-OFF & NAME-O-RAMA
8 HIMs = Nuke (DR from F3 Hampton Roads), Rep Sleepy, Doctor, Dodger, Halfday, Cow Patty, Pennies, Grouch
CIRCLE OF TRUST/BOM:
Time is precious.  We have a limited amount in this life before we get to be with our Heavenly Father.  Use it wisely and do not take the time with YHWH, family, friends, and yourself lightly.  Cherish every minute.  Spending time with strong male friends is just as important as spending time with your family.  It is okay to take time for yourself to recharge.  Even Yeshua went away to spend time with his Father and to be by himself.
MOLESKIN:
Thank you to Blindside for the beatdown.  It was a good one!
ANNOUNCEMENTS:

  • Miles for Maryville 10/22.  Ask Rep Sleepy about signing up.
  • Brolympics coming up on 11/5.  Check Slack for sign-up sheet.
  • 2nd F lunch at Maryville Market Corner on 11/26 @ 12:30.  Speedway guys give Smuggler an idea of a place to eat in Seymour so we can come your way too.
  • November work day at Cerebral Palsy Center in Knoxville.  Date TBD.

tummy tuck and stanky leg

THE SCENE: Stupendous and delicious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Cherry pickers x5
THA-THANG:
Deck o’ cards.  Rep count is number card = #x2, royal card = 25, ace = 30

  • Hearts = Step-ups (single count)
  • Diamonds = BBS
  • Clubs = Squats
  • Spades = Leg Lifts
  • Joker = 5 laps around playground

MARY:
We ain’t got no time for no stinkin’ Mary.
COUNT-OFF & NAME-O-RAMA
Cow Patty, Locker Room, Pennies, Rep Sleepy, Outhouse, Shoelaces, Halfday, Pious, Doctor, Streaker, Dodger, Grouch
CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-10.  I keep coming back to doing life together.  We were not meant to be alone and sometimes it is a lot easier to talk with a fellow man than it is your wife.  It is easy to get sucked into the regular cadence of taking care of your kids and wife and doing things with them but it is okay to spend some time with a friend.  Don’t let the enemy tell you that you every moment you are with a male friend that you should be spending it with your family.  The reason we hear it is because if all the believing men of this world started putting into practice what we are taught in scripture, the enemy would be losing its daggum mind.  We are a force to be reckoned with and the enemy does not want to see it happen.
ANNOUNCEMENTS:
PJ Parkinson’s race on 10/2 – sign up at https://runsignup.com/RaceGroups/110368/Groups/1122646.  Brolympics returns on 11/5.  Sign up sheet coming later.

Serpentine

THE SCENE:  Gorgeous weather.  High 60s, cool, not humid.  Great workout conditions.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x10, Windmills x10, Hillbillies x10, Cherry Pickers x5, Little This, Little That, Michael Phelps, Mosey around the loop starting at the playground, heading towards Chapman Hwy, back down the main church entrance to the grinder
THA-THANG:

Stations set up in a S like pattern
1st station – Shoulder Tap 2-ct
Bear Crawl to next station – approximately 45 feet
2nd station – Squats
Lunge to next station – approximately 45 feet
3rd station – Crunchy Frog
Bernie to next station – approximately 45 feet
4th station – Merkins
Bear Crawl to next station – approximately 45 feet
5th station – Iron Mike 2-ct
Lunge to next station – approximately 45 feet
6th station – Plank Jacks
run back to 1st station in a loop; start over

Start with reps of 5, increase by 5 every round

When you get to 20, single count Iron Mike. When you get to 30, single count Shoulder Tap

Last 15 minutes: Dodgeball! If you can dodge a wrench, you can dodge a ball.

HANDS UP WHEN YOU ARE HIT TO INDICATE YOU ARE OUT
Hit a person clean, the hitee does 5 dips
If the person catches it, the thrower does 5 dips
If you are out and someone hits you, the thrower does 10 dips (the hitee only does the 5 dips)
If you hit someone in the head, the thrower does 15 dips
If you duck into the throw to get hit in the head, the hitee does 20 dips (stop dumb people)

MARY:
Nada!
COUNT-OFF & NAME-O-RAMA
PDA, Swanson, Pennies, Outhouse, Cow Patty, Grouch
CIRCLE OF TRUST/BOM:
Going to the Dad Camp the previous weekend reminded me of many things: 1) Time with your kids is precious and having fun with them is important even if there are meltdowns, 2) Time with other men is refreshing to the soul, 3) We were not meant to do this thing called life alone.

Ecclesiastes 4:9-10: Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

Take time to fellowship with other men, take time to BE with your families, take time to BE with your spouse.  I too often let other things in life occupy my time and while they are not bad, they do not refresh my spirit as much as these.

Crazy Tennis

THE SCENE:  It was very nice.  High 60s and cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Windmills x10, Cherry Pickers x5
THA-THANG:
Doing this thang together!

Mosey to the bottom of the parking lot where cones are set up in a large rectangle.
First corner – Crunch Frog x15, Box Cutters x15, BBS x15, run to second corner
Second corner – Imperial Walkers x30, Flutter Kicks x30 (2-ct), American Hammers x30 (1-ct), run to third corner
Third corner – Freddy Mercury x40, LBCs x40, Plank Hold (together) 40 sec, run to fourth corner
Fourth corner – Imperial Walkers x30, Flutter Kicks x30 (2-ct), American Hammers x30 (1-ct), mosey around church back to field next to playground

4 corners of field next to parking lot
First corner – Burpees x15, Spiderman Merkins x15 (1-ct), Bernie to second corner
Second corner – Merkins x30, Mountain Climbers x30 (1-ct), Bernie to third corner
Third corner – Overhead Claps x40 (1-ct), Shoulder Taps x40 (1-ct), Bernie to fourth corner
Fourth corner – Carolina Drydocks x30, Plank Jacks x30 (1-ct)

MARY:
Circle of Pain, Superman hold for time
COUNT-OFF & NAME-O-RAMA
Outhouse, Master, Trousers, Shenanigans, Halfday, Doppelganger, Cow Patty, Burnout, Pennies, Hoosier, Grouch
CIRCLE OF TRUST/BOM:
Isaiah 41:13 – For I, the Lord your God, hold your right hand; it is I who say to you, “Fear not, I am the one who helps you.”

As I have been going through the book Voice of the Heart with some fellow followers of Christ, we are looking at what it means to allow your emotions to make you a better person.  Seeing those emotions for the good that can come out of them as they allow you to understand why you feel the way you feel.  I am constantly reminded, especially this week with looking at anger, that all emotions and feelings are good when viewed from a proper perspective.  Jesus had a righteous anger when he turned over the tables in the temple.  Anger is not a bad thing even though the world tells us that anger is bad and we should suppress it.  We should see it for what it is and understand what it means from a deeper perspective so we can properly communicate with our loved ones about what we are feeling.  As men in this world, we are too often taught that we need to suppress our emotions and just pull life up by the boot straps and keep going.  YHWH has much bigger plans for us and stifling our emotions only hurts us more.  Fear, anger, shame, loneliness, and so on are not problematic and they do not make us any less of a man.  Being part of F3 makes me realize that we do not have to go through life alone with no support.  We have earthly brothers and a Heavenly Father who have our back in the darkest of times.  We just need to be willing to reach out and ask for that help.  I am the guiltiest of all in not asking for help even as I speak these words.  My default is to do it myself and not bother anyone because they all have their own stuff to manage yet I may be one of the first people to offer help when someone needs it.  I challenge all of us to lower our guard a little and be willing to ask for help even as you are yelling inside that you don’t want to do it.

Deck of Death with Suicides

THE SCENE: Spectacular morning for a beat down (70s and cool)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx16, Cherry Pickers x5, Little This Little That, Michael Phelps
THA-THANG:

Deck of Death.  Circle up, PAX picks card to determine exercise and rep count.

  • Diamonds = Pull-up Hangs and Bent over Rows (handful of PAX use pull-up bars to hold at 90 degree pull-up while remaining PAX do Bent over Rows)
  • Clubs = Goblet Squats
  • Hearts = BBS
  • Spades = Merkins
  • Number card = number x 2
  • Face card = 25 reps
  • Ace = 30 reps
  • Joker = 40 skull crushers (tricep extensions over head)

Any number card that was 5 or less was a suicide of that number.  From exercise equipment end of grinder to bathroom wall and back counts as 1.  Eventual mod on suicide was down was 1 and back was 1.  If even card was drawn, Bernie Sanders back to exercise equipment.

MARY:
LBCs for time
COUNT-OFF & NAME-O-RAMA
Hot Squat, Moses, Yosemite, Hydrant, Grouch
CIRCLE OF TRUST/BOM:
With recent activities in our country, it is easy to get lost in the world activities and while we as disciples of Christ have differing opinions, we are called to be salt and light to the world.  Yeshua showed us what it meant to love those who did not call him Messiah and what it meant to give tough love to those who called themselves disciples of YHWH.  Yeshua is our model.  While we may not always agree with people on their stance and thoughts, we can still love them even if the world says that there is no love without believing exactly as they do.  We all know that this is not true.  I can love while disagreeing with you.  Remember to hold fast in your convictions as YHWH and Yeshua lead you but also remember that YHWH tells us to let him do the changing of the heart; we are simply to plant the seeds.
ANNOUNCEMENTS:
Beer Mile moved to September 10 at Moses abode.  See Moses for details.