F3 Knoxville

Author: Toto

Leg Day!!

The Scene:  60 Degrees and awesome.

Welcome and Disclaimer

COP

Warm-O-Rama

  • SSH x 35 (IC)
  • Windmills x 15 (IC)
  • Cherry Pickers x 10 (IC)
  • BAC’s F&R x 10 (IC)
  • Burpees x 10 (OYO)

 The Thang

Mosey to the walls

  • Step-Ups x 10 then 10 dips x3
  • Raccoon Crawl the wall.

Mosey to the coupon pile

  • Curls, Tri-Ceps, Weighted Squats
  • Curls, Overhead Press, Weighted Squats
  • Run the steps with the coupon
  • Merkins x 15 (IC)
  • Rinse and Repeat.
  • Burpees x 5 (OYO)

Mosey back to The Sophomore

  • 10 Bobby Hurley’s
  • Bernie Sanders up the hill
  • Iso Squats, Mosey across
  • Lunges x 20
  • Mosey down, Squats x Bobby Hurley’s x 10
  • Bernie Sanders back up the hill
  • Squats x 30 (IC)

Mosey back to the start

Mary

BBS x 15

COT

Name-O-Rama: 7 PAX

BOM: As described in the book of 1 Samuel, David did not take the advice of his peers which was to seek revenge, retaliate, and kill Saul. Although he had ample opportunity, David was wise enough to call on God for the strength and wisdom for self-control.  People will attack us and hurt us with words and actions.  As much as we really want to, don’t take the low road.  Be like David and call on God.  Don’t let someone else’s sins and mistakes cause you to be less of a man.  David was an Old Testament HIM that we could learn from.

Moleskin:  Friends don’t let their friends skip leg day.  The Men of the JUCO burned some goo this morning and should be feeling a little wobbly for a while.  The energy and effort was good this morning.  Way to go, HIM’s!

 

Let’s Wing it!

Welcome and Disclaimer

COP

Warm-O-Rama

  • SSH x 30 (IC)
  • Burpees x 5 (OYO)
  • Cherry Pickers x 10 (IC)
  • BAC’s F&R x 10 (IC)
  • Windmills x 20 (IC)
  • Burpees x 5 (OYO)

 The Thang

Ladder Merkins across the parking lot: 2, 4, 6, 8, 10, 12, 14, 16

Mosey to the middle parking lot for 11’s

  • Bobby Hurley’s & CCD’s

Mosey to The Sophomore

  • Bernie Sanders to the top
  • Burpees x 5 (OYO)

Mosey to Stairs

  • Run the stairs x 2

Mosey to the trail

  • Stop for Burpees x 5 (OYO)
  • Mosey
  • Stop for Burpees x 5 (OYO)

Mosey back to start 

COT

Name-O-Rama: 7 PAX

BOM: Make an effort to listen to God. To actually listen.

Moleskin:  Solid workout for The Men of the JUCO.  Got in a little over 2.5 miles and the mumble chatter was good, the effort was great!  Way to go, HIM’s!

Heart of a Warrior

The Scene:  50 Degrees.  Drizzly.  Gloomy.

Welcome and Disclaimer

The Thang: “Heart of a Warrior”

 COP

  • Side Straddle Hop X 50 (IC)
  • Imperial Walkers x 20 (IC)
  • Squats x 20 (IC)
  • Mountain Climbers x 20 (IC)
  • Lunge across parking lot.

 Mosey to Staff Parking

  • 11’s with calf-raises and squats, both in a 4 count.

Mosey to the Stairs and grab a coupon.

  • Run the stairs with coupon x 3
  • Squats with coupons x 10

Mosey to the Sophomore.

  • Bobby Hurley’s x 10
  • Burnie Sanders up
  • Bobby Hurley’s x 10

Mosey back to Start.

Abs: No time for Mary.

COT

Name-O-Rama: 9 PAX

BOM: Heart of a Warrior.

From the book, “Fight: Winning the Battles That Matter Most”, by Craig Groeschel, God has given us each a heart of a warrior. An inward, natural desire to stand up for what’s pure and true.  A warrior must have a cause to fight for or he will find the wrong thing to fight against.  You may not think of yourself as a warrior. You’re laid back. Everything is cool, no worries.  You may think you don’t even have a reason to fight.  Well, consider this.  “You’re already in a fight, whether you know it or not. Your spiritual enemy wants to take you out.  He’s a master at making strong men weak.  Sometimes he does that by making us comfortable, secure, and safe, resigned to a mediocre life because it’s familiar and doesn’t require much from us.  Is that really how you want to live.”  –Craig Groeschel

Remember this… God is in the business of making weak men strong.  If we call on HIm, He will equip his warriors with strength and purpose.

Moleskin:  The PAX showed up strong and mostly on time.  Pushed hard, encouraged one another.  Great morning at the JUCO!

 

Fear the Burpees?

The Scene:  53 Degrees.  Foggy.  Gloomy.

Welcome and Disclaimer

Pledge of Allegiance!

The Thang: “Fear the Burpees?”

COP

  • Burpees X 10 (OYO)
  • Side Straddle Hop X 15 (IC)
  • Merkins x 10 (OYO)
  • Baby Arm Circles x 10 each way (IC)
  • Copperhead Squats x 20 (IC)
  • Burpees x 10 (OYO)
  • Windmills x 10 (IC)
  • Merkins x 10 (OYO)

 Mosey to Outhouse Wall

  • Dips x 20 (IC)

Mosey to the Starting Line of the Race Track, Partner up on the way.

  • Burpees x 10, Carolina DryDocks (CDD’s) x 10
  • Burpees x 5, CDD’s x 5

Run a lap with your partner; fast runners alternate Squats x 10, SSH x 10 until PAX is back together.

Rinse and Repeat for two more laps. Finish with another round of Burpees and CDD’s.

Mosey back to AO Parking Lot.

Burpees x 10 (OYO)

Abs:

  • 1 minute of scissor kicks
  • BBS x 20
  • American Hammers x 20 (IC)

…and done. 100 Burpees Total!!

 COT

Name-O-Rama: 22 PAX

BOM: Living out of a condition of Fear.

Life comes at us fast. We may not even realize we are constantly living out of a condition of fear.  Fear of failing.  Fear of being hurt.  Fear of missing out on something.  Another way to explain this condition is “anxiety”.   We’ve all experienced anxiety in different areas of our lives. Financial anxiety; will we have enough money to pay the bills, to go on a vacation, to pay for kid’s braces? Emotional (relationships) anxiety; Will I ever be happy? Are my kids happy?  My wife? Will I end up being alone? Work and Career anxiety: Am I on track? Am I stuck in a dead-end?  Do I have security?  Does my boss even know I’m here?  House, Cars, Kids, Church, Family, School, Work, etc. OVERWHELMED!

What’s the answer??   It’s right there staring us in the face – FAITH.  The Third F!  Let your Faith be bigger than your Fear.  Go read Hebrews chapter 11.  Amen, Brothers.

Welcome to the JUCO

The Scene: 40 degrees.  Clear and breezy

Welcome and Disclaimer

The THANG: Welcome to the JUCO

COP

  • Side Straddle Hop X 20 (IC)
  • Burpees X 10 (OYO)
  • Imperial Walkers x 15 (IC)
  • Baby Arm Circles x 10 each way (IC)
  • Copperhead Squats x 20 (IC)
  • Merkins x 20 (OYO)

Mosey to East Campus

  • Burpees X 10 (OYO)

Mosey to “The Dawn Wall”

  • Burpees X 10 (OYO)

11’s: BBS on bottom, Merkins up top, Summit when you’re done!

Mosey to The Steps and run up/down x 3

Mosey to “The Sophomore”

  • Burpees X 10 (OYO)
  • Run to the top
  • Squats X 40 (IC)
  • Run to the bottom

Mosey to “The Courtyard” and stop at the walls

  • Dips X 20 (OYO)

Mosey back to the AO

COT

Name-O-Rama

BOM: Growth

From Toto:

It was a great pleasure to lead the 11 HIMs that posted with me at the first PAX at the JUCO this morning.  I am truly humbled by the excitement and energy demonstrated by this group.  We took a quick tour of the campus and tried out a few features. This AO has much to offer,  The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership. From the first workout January 1, 2011, F3 has continued to grow in numbers and in strength.  The launch of the JUCO in Hardin Valley is another seed being planted.  Let’s reach out into our community and grow this PAX.

On and individual basis, F3 provides opportunity for each of us to grow spiritually, physically, emotionally, and mentally.  If you were to take a catfish and put it in a small aquarium, that fish would only grow to be maybe a foot long and it might weigh a quarter of a pound.  But, if you took the identical catfish and placed it into a pond, it might grow to be three feet long and weigh over 50 pounds.  Make a commitment to remove your barriers and challenge yourself to be Big Fish.