F3 Knoxville

Author: Umbro

A Little Variety

THE SCENE: Perfect weather – mid 50’s, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 25

Tempo Squats IC x 10

Cherry Pickers IC x 10

Merkins IC x 10

THA-THANG:

Ring of Fire with a few exercises thrown in there that we seldom do. 10 stations set up in a circle; spread out evenly between the stations; do exercise listed at each station for 45 seconds and then rotate to the next station; 30 second rest in between. Threw in a couple moseys and some lunges to the middle of the circle for variety. Exercises at the stations were as follows:

  • Kraken Burpees
  • Sweat Angels
  • Around-the-clock Merkins
  • Box Cutters holding rock in the air
  • Bobby Hurleys
  • Punch-up Merkins
  • Iron Mikes
  • Flutter Kicks holding rock in the air
  • Diamond Merkins
  • Ski Abs

Run up Little Baby Hill twice. Do 2 burpees at the top each time.

MARY:

Side Crunches – 15 each side

ATM’s

COUNT-OFF & NAME-O-RAMA

32 strong – No FNG’s

CIRCLE OF TRUST/BOM:
I was reminded of 2 important truths in my life during the Mountain Man Memorial March this past weekend.

  1. When I am focused on my own individual circumstances, I lose the ability to serve others.
  2. I need brothers surrounding me, especially during the difficult, painful times.

I was reminded of those lessons during the physical activity of rucking, but they are applicable to all aspects of life. If we are so focused on our own circumstances, we can’t be there to lift up our brothers. We can’t be present for our wives and for our children. We can’t serve others the way that God is calling us to serve.

During those difficult seasons of life, our natural tendency as men is to isolate ourselves. But more than ever, that’s when we need our brothers. We all experience peaks and valleys, and when we’re in the valley, we need a strong-hearted brother to help us get back up on our feet. As HIM’s, we need to be the men reaching out to help our fellow brothers………….and we should be humble enough to realize that we will inevitably find ourselves in the valley at some point and be in need of our brothers to lift us back up.

Circuits of Courage

THE SCENE: Just about perfect weather – 50 degrees, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 25
  • Cherry Pickers IC x 10
  • Tempo Squats IC x 12
  • Merkins IC (4 ct) x 15
  • 2 sets of 5 burpees OYO as we toured the circuit

THA-THANG:

We did a circuit on the grinder (1 station at each corner) with 1 station at the flag pole, and another at the pavalon. Each station has 2 exercises listed. Pretty simple – pair up with a battle buddy and do 20 reps of both exercises listed and move to the next station until time is called. Ended up making it through 3 rounds.

  • Station 1: Mountain Climbers (4 ct.) and Squat Jumps
  • Station 2 (flag pole): Dry Docks and Flutter Kicks (4 ct.)
  • Station 3 (pavalon): Bench Rows and Derkins
  • Station 4: Supermans and Hello Dollies (4 ct.)
  • Station 5: Shoulder Press and Bicep Curls (both exercises with the supplied rocks)
  • Station 6: Merkins and Lunges

Mosey to base of Little Baby Hill. One partner runs the hill and does 2 burpees at the top, while the other does squats at the bottom. Rinse & repeat – 3 times up the hill each.

MARY:

Did a little plank work, 20 American Hammers (4 ct) IC, and finished with AMRAP LBC’s for the last minute.

COUNT-OFF & NAME-O-RAMA

38 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

When one man acts courageously, it strengthens the spines of other men. It took courage for Peaches and Food Truck to share their testimonies with us at the 3rd F event on Saturday. By doing so, they allowed our small group time to be more open and allowed us as men to be more vulnerable with each other because they had the courage to be open themselves.

When we come out each morning to the gloom, we can either choose to push through the suck and make our brothers push themselves harder and farther than they imagined, or we can choose to half ass it and settle for mediocrity. When I see a brother pushing himself to his max, something stirs inside me that makes me want to push myself harder as well. Don’t be the guy who waits for someone else to step up before stepping up yourself. We’re called as HIMs to be the guy that strengthens the spines of other men through our actions.

Listening in the Rain

THE SCENE: 50 degrees and raining

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 25

Cherry Pickers IC x 10

Tempo Squats IC x 10

25% Jog across the parking lot, 50% Jog, high knees, butt kickers, 75% Jog

THA-THANG:

Circuit Workout on the Grinder inspired by a workout Frenchie Q’d a couple months back.

Total of 4 stations (one at each of the corners) and then 5 Burpees at the top of Little Baby Hill:

  • Station 1: Superman Swims, 4 ct. American Hammers
  • Station 2: Merkins, Dry Docks
  • Station 3: Iron Mikes, Squat Jumps
  • Station 4: Box Cutters, 4 ct. Flutter Kicks

Pick a Battle Buddy and disburse evenly to the four stations. Pick whichever one of the exercises you feel like doing at each station (most people just alternated between the 2 exercises each round). Start with 20 reps of the chosen exercise at each station and complete the circuit. Next round decrease to 18 reps, 16 reps, 14 reps, etc.

When finished at Station 3, Bear Crawl to Station 4 (I forgot to Bear Crawl on the very first round even after making “fancy” signs but thankfully Proton was there to gently remind me).  After Station 4, run up Little Baby Hill and do 5 Burpees at the top. Mosey back down to Station 1. Rinse and repeat the circuit until time.

MARY:

Hello Dolly IC x 20

30 seconds AMRAP LBC’s to finish

COUNT-OFF & NAME-O-RAMA

24 strong on a rainy morning – no FNG’s today

CIRCLE OF TRUST/BOM:

We can be good at talking with God, but how much are we listening? My prayer life has grown tremendously in the course of the past year, but I do a really poor job of allowing God to respond. I pray and then rush on to the next activity in the day. Sometimes those are really good activities like reading Scripture or reading a devotional, but without taking a pause and listening for God’s response, I’m not allowing room for Him to do His work in me.

I-Beam shared this piece of his devotional with me a couple weeks back, and it really resonated with me:

“Suppose I go to the doctor and say, ‘Doctor, I have a lot of problems: I twisted my knee….my eyes itch…my finger is swollen…I have a backache….’ Then, having gotten through my list of complaints, I look at my watch and say, ‘Goodness me, time is getting on. I must be off.’ The doctor might want to say, ‘Hang on a second, do you not want to hear what I have to say?’

If we only speak to God and never take time to listen, we make the same mistake. We do all the talking, and we don’t actually listen to Him. But our relationship with God is meant to be a two-way conversation.

ANNOUNCEMENTS:

The fine people at Abridged Beer Company have agreed to host a 2nd F “Fellowship” on February 15th at 6:30pm. $2 for every beverage will be donated by Abridged to our selected charity. This month…Operation Enduring Warrior. Come out, have some fellowship, and do good! See you all there!!

Rocks and Running

THE SCENE: Beautiful 43 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Mosey up little baby hill and circle up in the parking lot at the top.

  • 25 SSH IC
  • 10 Cherry Pickers IC

THA-THANG:

Mosey to the bottom of Everest. 20 Merkins OYO. All out to the top of Everest.

Pair up with a Battle Buddy. One partner runs the loop around the asylum while the other partner does the following with a rock:

  • 20 Curls
  • 20 Squats
  • 20 Flutter Kicks on the 4-count
  • Repeat until your partner returns and then switch

Lap 1 was way longer than I remembered, so we called an audible. 2nd set – one partner runs down to the stop sign and back, while the other partner does the following with the rock:

  • 20 Should Presses
  • 20 Bent Over Rows
  • 20 BBSU’s

Mosey back to the AO and line up on the baseline. Bear crawl across the parking lot and then lunge back. 2nd set – front crab walk half-way and then jog it out to the other side. Repeat on the way back with backwards crab walk.

MARY:

Woodshack led us in some Iron Cross Flutter Kicks, and Cap’n Crunch cashed it out with some ATM’s.

COUNT-OFF & NAME-O-RAMA

43 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

Be content with the gifts and blessings that God grants you. We all fall into the trap of wanting more…..just a little more money, a little bigger house, a nicer vehicle, just a little more time, a little more grace from our spouses. The bottom line, though, is that no matter how much “more” we have in terms of worldly possessions, it will never provide the fulfillment and joy that we are seeking. No matter how much “better” our circumstances become, we will never be satisfied. We must avoid the temptation to keep wanting more, and instead, be content and thankful for everything that God has already given to us.

ANNOUNCEMENTS:

3rd F event coming up this Sunday (2/4) at the Wesley House. Workout starts at 2 pm and will be a great way to give back to the community.

It’s actually above freezing?

THE SCENE: Mid 30’s….slight mist….perfect conditions compared to last week

F3 WELCOME & DISCLAIMER: F3 Disclaimer, no FNG’s

WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Tempo Squat IC x 15
  • Merkins IC x 20

THA-THANG:

Everest Circuit:

  • Mosey from AO to the bottom of Everest. Stopped on the way and did 5 Burpees OYO (mainly because we were all surprised by the lack of burpees from Proton’s Q yesterday)
  • All out up Everest stopping at the rock pile
  • Grab a rock (all exercises done with said rock):
    • 20 curls, 20 rows, 10 American Hammers
    • Drop rock, run to Asylum stairs, and return to rock
    • 20 Overhead Presses, 20 Squats, 20 Flutter Kicks (4 count)
    • Drop rock, run to Asylum stairs, and return to rock
    • 20 Tricep Pulldowns, 20 Lunges, 20 BBSU’s
    • Drop rock, run to Asylum stairs, and return to rock
  • Mosey the circle encompassing the Asylum, stopping for 20 Merkins OYO
  • Mosey down the road towards the bottom of Everest, stopping for 20 Pickle Pounders & 20 Hip Thrusters OYO
  • All out back up Everest to the rock pile. Rinse & Repeat all sets with the rock
  • Mosey back to the AO

MARY:
Only had 20 seconds left, so AMRAP LBC’s until time expired

COUNT-OFF & NAME-O-RAMA

6 HIM’s came out to enjoy this beautiful morning

CIRCLE OF TRUST/BOM:

“Never doubt in the dark what God has told you in the light.” – The Purpose Driven Life

It’s easy to feel like we’re growing in our faith when things are going well in our lives, but it’s also easy to revert back to our old selves when we’re “in the dark” or struggling through tough times. Those difficult circumstances/situations are the times that test our faith. And through the testing of our faith comes spiritual growth. The Word is Truth – in the light and in the darkness.