F3 Knoxville

Author: Red Writer

Circuit City

THE SCENE: 40s, the sky was dry but the ground was wet. But YOGWW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I integrated and demonstrated the less familiar exercises in our warm up for any guys who were unfamiliar / newer to F3. So that when they read the paper at each station they knew what to do…

  • Mountain Climbers x10 (4 ct.)
  • Squat Jumps x10
  • Merkins x10
  • Superman Swims x10
  • Burpees x5 (OYO)

THA-THANG:

Get a battle buddy. Set up 5 circuits with cones around the perimeter of the north half of WFP field. Each station had 2 exercises. You and battle buddy did 20 reps of each exercise together. Rinsed and repeat until time is called at 6:00 AM. We all did about 2.5 times through the 5 cicuit.

  • Circuit 1: Mountain Climbers (4 ct.) and Squat Jumps
  • Circuit 2: Dry Docks and Flutter Kicks (4 ct.)
  • Circuit 3: Merkins and Lunges
  • Circuit 4: Supermans and Hello Dollies (4 ct.)
  • Circuit 5: (benches by fountains): Dips and Derkins

Next excercise…

Line up at northern end of WFP field. Battle buddies lined up along the edge of grass. Then they perform the following sequence.

 

  1. Battle Buddy 1 performs 10 BBS while Battle Buddy 2 holds their feet in a plank position.
  2. Battle Buddy 2 switches to alternating between 10 Merkins and 10 Squats while Battle Buddy 1 sprints to the first cone and performs 2 Burpees, sprints back, sprints to second cone and does 4 Burpees, then sprints to where they started.
  3. Switch, Battle Buddy 2 then performs the progression.

Do as many repetitions as you can in 15 minutes.

MARY:
Box Cutters x25
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Where is God at work in your life?” a mentor asked me one day. I didn’t know what to say. Oftentimes God is standing in the middle of ourfear, inviting us to run towards it.

Part of being a High Impact Man is rejecting passivity. Oftentimes as men we avoid conflict, shrink back when we are challenged or feel intimidated, or we just check out when we get stressed or feel discouraged. We must choose to reject that natural tendency of passivity and step towards that fear knowing that God will meet us in the middle of it!

Challenge: Where is God inviting you into your fear today?

MOLESKIN:
An excerpt from the book, “Thoughts That Make Your Heart Sing”.

“What Is sin? Sin is trying to get away from God who loves us- it’s wanting to go our own way without him. But the Bible says it’s not like simply wandering off the path and getting lost by mistake. It’s like a horse charging at full speed away from him. We want to get away from God that badly! We are like horses galloping headlong after the things we want.

But God  can stop runaway horses. And lead them gently back.
ANNOUNCEMENTS:

Preacher’s VQ: The Tower of Tiredness

F3 Welcome & Disclaimer

Warmup:

Side Straddle Hop, Cherry Pickers, Hillbilly Walkers (a.k.a. Imperial Walkers), Arm Circles

The Thang

Mosey to UT 11th St. Parking Garage

Tower of Tiredness

3 rounds with 3 levels in each round returning to bottom after each round.

1st round: Run up all three levels stopping at each level to do 10 Burpee’s

Return to level 1

2nd round: Run up all three levels stopping at each level to do 15 Star Jacks

Return to level 1

3rd round:  Run up all three levels stopping at each level to do 20 mountain climbers.

Recover to starting level

Mosey to stairs below the big ball:

11’s oyo with Merkins at the bottom and squats at the top.

Mosey to big field:

Sprint to middle and do 5 Burpee’s and sprint to far end which returned us to start of

Count off

Name or Rama

BOM:

Something is better than nothing.  In the parable of the stewards Jesus rewards to two stewards who invest the money but punishes the one who does nothing.  Jesus wants to bless our efforts and we get lost in perfectionism.  Do something.  Just start!!  Something is better than nothing.  Its easy to see our failures and freeze and do nothing.  Do something.  Don’t fix it all today but do something.

Paula Abdul near the UT school

F3 Welcome & Disclaimer

Warm-o-Rama

  1. 15 – Side straddle hops on 4 ct
  2. 12 – tempo squats on 4 ct
  3. 10 – windmills on 4 ct
Mosey to parking lot behind Chemistry building
Doracides – partner up. 1 person does exercises, the other runs suicides, 1 burpee at first cone, back, 2 burpees at second cone, back, three burpees at third cone, back. Switch. Pick up where partner left off
  1. 100 merkins
  2. 100 lbcs (little baby crunch)
  3. 100 squats
Mosey to parking garage
Paula Abdul in 11th st parking garage. 2 floors up, one floor down, 10 burpees. Continue to the top.
Mosey back to SP
Core cash out
  1. 10 – Crunchy dolly’s on 4 ct
  2. Not so lazy boys on Q cadence
Count off, name-o-rama, FNG naming.

Scruffy Little Mosey on the river

Stretch:

  • Side Straddle Hops IC to 25
  • Slow Tempo Squats IC to 20
  • Merkins IC to 10 (4 – count)
  • Mountain Climbers 20 each leg OYO
  • Burpees 10 OYO

The Thang

  • 11’s – Dips/Box Jumps
  • Mosey to Henley St and Cumberland Ave: 10 Merkins OYO
  • Mosey to Pedestrian Bridge over Neyland Drive: Lunges across bridge
  • 7’s – Inclined/Declined Merkin
  • Mary:
    • Flutter Kicks IC to 20
    • Hello Dolly’s IC to 20
    • Big Boy Sit-Ups 20 OYO
    • American Hammers IC to 20
    • Leg Lifts IC to 20
  • 20 Carolina Dry Docks OYO
  • Mosey to AO – Stop twice on way for 10 merkins
  • Count-Off
  • Name-O-Rama

BOM:

  • “The most secure prisons are those we construct for ourselves.”
  • Rarely do we think about the constraints we place on our own lives. Everything we are afraid to try is a limitation to what we can become. Fear and anxiety keep us from trying new things. Looking back throughout our lives we can see many broken promises to ourselves. Often, we use excuses (not smart enough/not strong enough/ not enough time/etc.) to justify these broken promises. We pay too much attention to words – others and our own – and not enough to the action that defines us.

Run Towards The Danger

F3 1.24.17
40 and clear

F3 Welcome & Disclaimer

Warm Up
SSH X 25
Imperial Walkers x 20
Cherry Pickers x 10
Merkins x 10 – 4 count

The Thang
Mosey to Campus
Two lines and follow the leader doing high knees, butt kicks etc
-Lunge across foot bridge
Sprint stairs up to Ayres Hall
-Leg Throws x20 w/ a battle buddy
Mosey over and down to foot of “the hill”

o DORAS AT THE HILL (partner up)
Lunge up stairs / 50 Burpees
Bunny hop stairs / 100 LBCs

o PYRAMIDS (on grass steps in front of Neyland Stadium)
Do pyramid reps at 5 grass steps I.e. 1-2-3-4-5-4-3-2-1:
-Box jumps
-Decline Merkins
-Dips
-Step ups

PROGRESSIVE ABS (on our way back to the AO)

-Pfeiffer led flutter kicks ICx25 at foot of “The Hill”
Mosey up stairs to Ayres Hall
-Buddy Leg Throws OYOx20
Mosey down stairs to footbridge over Cumberland Ave.
-Dimples led American Hammers ICx25 on 4 count
Mosey back to AO

COT
Count o Rama – 20 PAX
Name o Rama

BOM
– Red Writer
“Where is God at work in your life?” a mentor asked me one day. I didn’t know what to say. He made a compelling argument that for every man, God is standing in the middle of our fear, inviting us to run towards it.

Part of being a High Impact Man is rejecting passivity. Oftentimes as men we avoid/shrink back/check out when things get stressful, overwhelming or intimidating. We must choose to reject that natural tendency of passivity and step towards that fear knowing that God will meet us in the middle of it!

Challenge: Where is God inviting you into your fear today?