F3 Knoxville

Author: Lillydipper

Building the six-pack

THE SCENE: Beautiful sunny day, cool outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 American Hammers, 10 Slow-Timed Merkins, Planks with arm and leg raises, 10 Body Twists
THA-THANG:

Mosey to grassy area to the north of the stop sign at the northeast corner of the administration building.  20 Bicycle Kicks (4 count).

Mosey toward the Lyons Bend Gate Entrance to Lake Shore Park.  Go on trail that hits the road on the eastern side of the road.  We will be sprinting to every fourth light along the trail and then bear crawl to every fifth light along the trail until the trail end at the top of Cardiac Hill.  Then we will do the same routine going back to the road we started from.

Mosey on the park perimeter trail until we reach the bottom of Mt. Everest.  20 Box Cutters.

Sprint up Mt. Everest but stop at the shaded area above the grove of trees that is below the summit.  We will be sprinting in a counterclockwise direction to various locations in this area and performing exercises at each location.  The following are the locations and the exercises to be performed there:

  • Location 1 is at grove of trees below the summit:  Ten Burpees
  • Location 2 is in the flat area at the summit:  20 Bicycle Kicks (four count)
  • Location 3 is at the top of the stairway on Roadshow Run:  20 Star Jumps
  • Location 4 is in the grassy area below the first stairway leading down Roadshow Run:  20 Merkins
  • Repeat above two more times

Mosey to Boulder Pile.  Each man gets a partner.  Each partner team gets one boulder.  The team will do the following exercises, having one partner run to Cone 5 (about 25 yards away), do 10 Squat Jumps there, while the other partner works with the boulder.  When Partner One gets back, Partner Two runs to Cone 5 and does the squat jumps.  This is repeated until the following exercises are completed:

  • Overhead Lifts
  • Curls
  • Lifts from stomach to neck

Mosey to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Isaiah 46:9 ESV

Remember the former things of old; for I am God, and there is no other; I am God, and there is none like me

Colossians 3:16 ESV

Let the word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing psalms and hymns and spiritual songs, with thankfulness in your hearts to God.

Henri Nouwen claims that it is not so much events that shape our lives but the memories we have of those events.  As a psychologist, I believe that is true.  Two people can see the same event, yet perceive and remember it quite differently.  If we can learn to perceive events through God’s eyes (asking what God might be seeing or wanting us to see), then those events, whether happy or sad, will impact us in a different and more powerful way.  We will become better men because we are experiencing those events from a perspective where God is involved with us.  This will impact or memories in a fruitful way and help sew the very fabric of our lives.
MOLESKIN:

ANNOUNCEMENTS:
Our next 3rd F event will be on Saturday, March 24, 8:30 am at the Outlook (directly behind and above Stephanos on the University of Tennessee strip.

Lapping the Admin Circle

THE SCENE: Cloudy with temperature in low 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, Planks with Arm and Leg Raises, 10 Slow Timed Squats, Michael Phelps
THA-THANG:

Mosey on roadway south until it curves west.  20 Hello Dollies in Cadence

Mosey to stop sign, then turn north toward Admin Bldg.  20 Hello Dollies in Cadence

Mosey north and take roadway that heads toward Admin Bldg Parking Lot.  We will be running around the roadway, looping all the way around the Admin Bldg twice.  Along the way we will see cones.  Each cone has an instruction for an exercise.  The cones and exercises will be as follows:

  • Cone 1:  20 Merkins
  • Cone 2:  Pick up boulder at rock pile.  Do 20 Overhead Presses, 20 Curls, and 20 Lifts.
  • Cone 3:  Run to Fire Escape and go up and down, then run to Cone 4.
  • Cone 4:  40 Baby Crunches
  • Cone 5:  Bear Crawl to Cone 6
  • Cone 6:  20 American Hammers
  • Cone 7:  20 Diamond Merkins (4 count)
  • Cone 8:  Run down and back up stairs, then do 20 Big Boys

After the first man completes the circuit twice, he will sweep back all brothers to last man.  These men will not complete the full circuit.

Mosey to Playground.  We will do elevens starting with 10 bench hops and 1 decline merkin.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Seven brothers with one FNG whom we named “Driftwood.”
CIRCLE OF TRUST/BOM:

The following verses are from Matthew 6:  19-21.

19 x“Do not lay up for yourselves treasures on earth, where ymoth and rust5 destroy and where thieves zbreak in and steal, 20 xbut lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

Where do you put your treasure?  So many times, I find myself putting my heart into treasures other than in God.  This is certainly human.  We humans put our treasures in things such as money, having a nice home, being popular, being best at our jobs, making sure our family members are doing the right things.  But what if we were to lose our earthly treasures?  If we do not trust in God, we would surely be lost.  If our heart is in God, we can survive the loss of earthly treasures.

ANNOUNCEMENTS:

2nd F event at Abridged Beer Company at 6:30 pm this Thursday.

Sweet Sixteen and Heading to the Finals

THE SCENE: Cloudy, cool, had rained earlier in the morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Cherry Pickers, Windmills, Body Twists
THA-THANG:
Mosey to top of trail at northern end of park.

Starting at cone we will do Route 66 downhill.  The first to get to the cone at the 11th light should turn around and sweep all men back to the first cone.  The following will be the exercises:

  • Mountain climbers (four count)
  • Squat Jumps
  • Carolina Drydocks

Mosey back down trail until we reach area by Big Tree.  20 Merkins

Mosey to perimeter trail on other side of northern park entrance.  20 Merkins

Mosey on perimeter trail to area below Mount Everest.  20 Diamond Merkins

Mosey up Mount Everest to boulder pile near Administrative Bldg Parking Lot.  Each man takes cinder block weight boulder.  We will do the following exercises with boulders:

  • 20 Overhead Presses
  • 20 Curls
  • 20 Triceps
  • 20 Lifts
  • Rinse and Repeat

Mosey to stop sign on Northeast side of admin bldg.  20 Carolina Dry Docks

Mosey to Pavilion by AO

We will do Totem Pole with following exercises. Exercises to be performed for 30 seconds, adding on another exercise each time until we have done all five.  Then we drop bottom exercise, etc. until we finish with last exercise.  Thus, all exercises will have been performed five times by the time we are done.  The exercises are:

  • Burpees
  • Big Boy Sit-ups
  • American Hammers
  • Picnic Table Pull-ups
  • Bicycle Kicks

Mosey to AO

MARY:

COUNT-OFF & NAME-O-RAMA
Sixteen men.  One was FNG whom we dubbed “Notorious.” Another man, “Shakespeare”, is transplant from F3 at Columbia, SC.  He now lives in Knoxville and we welcome him!
CIRCLE OF TRUST/BOM:
The scripture of the day is from Matthew 6: 5-9.

5 “And when you pray, you must not be like the hypocrites. For they love xto stand and pray in the synagogues and at the street corners, that they may be seen by others. yTruly, I say to you, they have received their reward. 6 But when you pray, zgo into your room and shut the door and pray to your Father who is in secret. aAnd your Father who sees in secret will reward you.

7 “And when you pray, do not heap up empty phrases as bthe Gentiles do, for cthey think that they will be heard dfor their many words. 8 Do not be like them, efor your Father knows what you need before you ask him. 9 fPray then like this:  (then the Lord’s Prayer is recited).

When we pray, we do not have to worry about praying with beautiful sentences or big words.  God wants you to be yourself.  God also wants time with you alone.  He made you and desires relationship with you, conversation with you.  Because He wants conversation with you, both talk to Him and listen to Him.  Take time to listen in prayer.  If things happen in your day, ask God what He is wanting you to learn from those things.  What is God trying to tell you?  And remember, when talking to God, that He is Love.  Do not shy away from your father, who created you, who knows you, who loves you.
ANNOUNCEMENTS:
Coffeeteria Baby!!!

Pole Dancing Dozen

THE SCENE: Cold with Clear Skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Two Laps Around AO Parking Lot, 20 Side Straddle Hops, 10 Cherry Pickers, 10 Windmills, 7 Little Baby Arm Circles Forward, 7 Backward, 5 Wide Arm Circles Forward, 5 Backward
THA-THANG:
Mosey north of AO parking lot up hill to top parking lot.  20 Box Cutters in cadence.

Mosey North on road toward park entrance.  Turn right on new trail that intersects road.  15 Box Cutters in cadence.  Mosey about half way up trail to cone which is by trail light.  We will do elevens where we will go to first light and do one of an exercise, continuing to second light where we do two, onward to the eleventh light where we will do eleven of the exercise.  The first to get to finish turns around and sweeps all men back to the starting cone.  We then start the next exercise.  These are the exercises:

  • Big Boy Sit-ups
  • Squats
  • Imperial Walkers
  • Merkins
  • Ice-Skaters
  • Star Jumps
  • Hello Dollies

We will not go back to original cone after Hello Dollies.

Mosey to Pavillion by AO Parking Lot.

We will do Totem Pole (starting with first exercise for 30 seconds, then doing it again but adding next exercise, etc. until we do all five of the exercises for 30 seconds.  Then we drop the first exercise and go through round again, doing four exercises for 30 second each.  Then we will drop second exercise, etc. until we only do the fifth exercise for 30 second.

Mosey Back to AO Parking Lot

MARY:

Planks with right arm up, left arm up, right leg up and left leg up.

COUNT-OFF & NAME-O-RAMA
12 Men.  No FNG’s.
CIRCLE OF TRUST/BOM:
Reading from Isaiah 40:  28-31.  We must lean on God for our strength.  He shall renew our strength and mount us up with wings like eagles.

ANNOUNCEMENTS:
Coffeeteria!

Blood, Sweat and Tears of Pele

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Burpees, 10 Cherry Pickers, 10 Windmills, Little of This and Little of That
THA-THANG:
Mosey to parking lot across the street and next to ball field entrance.  Each man gets a partner.  There will be sets of bricks on one end of the parking lot.  Partner 1 will take bricks and run across parking lot.  He will perform ten mini-man makers at the other end of the parking lot, then run back.  Partner 2 will be doing exercises listed below.  When Partner 1 returns, he hands off bricks so that Partner 2 can run across the parking lot and do the ten mini-man makers.  Then partners switch again and do the next set of exercises.  The exercises are:

  1. Hello Dollies
  2. Big Boy Sit Ups
  3. American Hammers
  4. Baby Crunches
  5. Bicycle Kicks

Return bricks to curb.

Mosey up hill to the perimeter trail.  Everyone will do 20 Box-Cutters in cadence.

Mosey to bottom of Cardiac Hill.  We will go up and down hill two times.  We will do the following exercises each time:

  • At bottom of hill:  20 Hello Dollies (4 count)
  • At first turn:  20 flutter kicks (4 count)
  • At second turn: 20 decline merkins
  • At benches:  20 bench raises

Mosey to playground.

We will do elevens, starting with ten bench jumps and one Big Boy with legs on bench and butt on ground by bench.  After the elevens, we will do the following on the playground:

  • Planks with right arm, left arm, right leg and left leg raises.
  • 10 Pickle Pounders (4 count)

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Eleven fine men, no FNGs.
CIRCLE OF TRUST/BOM:
The brothers of F3 certainly take the phrase, “Iron Sharpens Iron” to heart.  I can think of many ways that this old man has been sharpened by my brothers:

  • Pinto and Hooker bringing me out for my first workout and the encouragement I received from them afterwards, when I was barely breathing.
  • Zygote, whom I didn’t know until that first workout, circling back to run with me, letting me know it is ok to modify and that I was doing just fine.
  • Edit and Dimples, a few months later, bragging on how much I was improving.
  • Crawdad, partnering with this old man on workouts and calling me “a beast.”
  • Abscess, pushing me on, worrying about the time I almost lost an ankle in a hole in the ground, and pointing out holes for me.
  • Only last Saturday, when I was in last place in P-Nut’s Sea Biscuit, having Doubtfire circle back to do some of my exercises for me and run the last lap with me.
  • Getting smiles, hellos, and encouragement from all of you brothers every time I come out for an F3 workout.  This brotherhood is awesome.  I am Sharper because of each of you.