F3 Knoxville

10-4 Challenge

THE SCENE: Surprisingly warm for 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC X 20
  • MTN CLIMBER IC X 20
  • PLANK JACK IC X 20
  • LEGIT CHERRY PICKERS IC X 5

THA-THANG:
Mosey to the location formerly known as “The Boat”

  • Perform prescribed reps and exercise at each light pole, take a right down Corey Hill and find the 10th Light Pole at the base of the 2nd flight of stairs. Pay the toll of 50 calf raises, run to Duane “The Rock” Johnson and back to start. 3 Rounds
  • 1st Round – 10 Quarter Squat Hop/4 Merkins
  • 2nd Round – 10 Lunges (single leg)/4 Hurpees
  • 3rd Round – 10 Bobby Hurleys/4 Body Builders

MARY:
Loosening the resistance of a tight Posterior Chain
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Luke 8:5-8 (Parable of the Sower) – A sower went out to sow his seed. And as he sowed, some fell along the path and some was trampled underfoot, and the birds of the air devoured it. And some fell on the rock, and as it grew up, it withered away, because it had no moisture. And some fell among the thorns and the thorns grew up with it and choked it. And some fell into good soil and grew and yielded a hundredfold.

This week while having lunch with some F3 #HIMs to work out the details of the pull up bars, I got to meet Mailbox from JUCO. Mailbox stepped up and offered to help source the pipe needed for the pull-up bars. A little while into the lunch, he looks at me and asks if I did a KTC run last year. I did. He then asked if I was the guy who walked with him up the hill on the backside, after I thought about it, I remembered running/walking with him up that hill. He told me it took him 6 months after that, but he finally made it out. (That was awesome!) We kind of left it at that. But, I was reminded of the parable of the sower.

When we tell other men about F3, it can be like the seed in the parable. Initially, I thought, “Yeah, I got one!” Immediately followed by the thought, “It’s not about you dummy.” It’s about F3. F3 is good. F3 is a gift that was given to us and is only good if we give it away.

What I left out this morning, that I wished I didn’t, was the last sentence in verse 8 – “He who has ears to hear, let him hear.”

MOLESKIN:
It felt like we got more than 1.6 miles today
ANNOUNCEMENTS:
Pull up bar install will be 2/29/20 – details to follow.

keep it simple and keep moving

THE SCENE: 32* – a heat wave compared to the last few days
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins 4-ct x10
Mountain climbers x15
Shoulder taps x15
Prisoner squats 4-ct x10
Tempo lunge to sides x10
SSH x20
THA-THANG:
Run a warm up lap around the World’s Fair lawn and back past the fountains over to the war memorial.  15 minute AMRAP session of the following exercises:

  • Dips x10
  • Box jumps x10
  • WWII situps x10
  • Burpees x5
  • Four count merkins (hand release Army standard) x10
  • Sprint towards parking lot, up stairs, touch the wall and return

Quick 10 count after timer goes off.  Run back to fountains and complete another lap around the World’s Fair lawn, stopping just short of the fountains along the straight section of the sidewalk for worst DORA ever (debatable I suppose, but I wanted it to suck).  Partner up, partner A does exercises until Partner B returns.  Partner B bear crawls one light pole distance, then sprints two light pole distances before turning around and sprinting back to Partner A.  Exercises for Partner A:

  • Sit up ups x50
  • 8-count bodybuilders x50
  • Star jumps x50

This killed the remaining time, quick hop over to the fountains for BOM.

COUNT-OFF & NAME-O-RAMA
6 Strong: Duggar, G6, Huffy, Swanson, Walrus, Abort (Jenner started the workout but left shortly after warm up)
CIRCLE OF TRUST/BOM:
“Even in literature and art, no man who bothers about originality will ever be original: whereas if you simply try to tell the truth (without caring twopence how often it has been told before) you will, nine times out of ten, become original without ever having noticed it.”   – C.S. Lewis

Two things that stuck out to me about this.  I strive to keep my Q’s fresh or original, and in doing so generally end up in the same “style” that I always do.  I kept it simple for today, and in doing so got a great workout in and realized I’d probably avoided Dora’s for so long because I was afraid to use them.  The bigger takeaway for me, is what this quote says about truth.  Someone being truthful will be original nine times out of ten.  This made me reflect on how truthful I am, both in words but also in deed and to remain true to those who have placed themselves in my life and to myself as well.

Da BOMBS

THE SCENE: Partly Cloudy, 36°F, Feels like 36°F, Humidity 54%, Wind 2mph from ENE
F3 WELCOME & DISCLAIMER

1 FNG


WARM-O-RAMA:

  • SSH 25x IC
  • Tempo squats 15x IC
  • LBAC 15x IC forward and reverse
  • Little of this, little of that

THA-THANG:

  • Mosey around to pavilion 2
  • Find a Battle buddy
    • P1 does exercise, P2 runs to the building and back, PAX flapjack
    • Reps are cumulative between PAX
    • Burpees 50x
    • Overhead claps 4ct 100x
    • Merkins 150x
    • BBS 200x
    • Squats 250x
    • Rinse and quick repeat of exersices, starting with 1 burpee 2 overhead claps etc.
    • Mosey back to center pavilion

MARY:

  • Horrible 4 variations of flutter kicks
    • Upright arms out 7x IC
    • Reclined arms out 7x IC
    • Normal 7x IC
    • BBS flutters 7x IC
  • Hello Dolly 10x
  • Stretching

COUNT-OFF & NAME-O-RAMA
Herbie, Duggar, Wilson, Toucan

Mend house: Isotope, Flower child, Tigger, FNG Tim the Toolman

CIRCLE OF TRUST/BOM:
Went through what F3 is from mission statement to core principles and cred. Spoke about why F3 is important to me.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Q 47 Years in the Making

THE SCENE: The ambient temp matched the day of the month; a cold 22 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
4ct SSH (IC) x 17; 4ct Tie Fighters (IC) x 17; Slow squat jumps x 4; 7 Burpees (OYO)

THA-THANG:
Mosey to Pavilion to continue warm up; 7’s with Jack Webbs by Pavilion then run over to Cloud for Tricep Press; LBC’s while waiting for 6 to roll up.

Walls of Jericho (OYO):

  1. Merkins x 7 (then take a lap around the Pavilion)
  2. Jump Ups/Step Ups x 7 (lap around the Pavilion)
  3. Carolina Dry Docks x 7 (lap around the Pavilion)
  4. Burpees x 7 (lap around the Pavilion)
  5. Big Boy Situps x 7 (lap around the Pavilion)
  6. Table Rows x 7 (lap around the Pavilion)
  7. Squats x 7 (lap around the Pavilion)

SSH and wall sits (with some spontaneous overhead claps) while waiting for 6 to roll up; Mosey back up to the AO

4 Corners (starting with 7 reps at each corner and reducing by 1 each lap)

  1. First corner do 4ct Monkey Humpers
  2. Next corner do 4ct Flutter Kicks
  3. Next corner do 4ct SSH
  4. Next corner do 4ct Pickle Pounders

Group sprint up Baby Cardiac Hill with 7 Burpees as a group at the top; Mosey back to the AO and circle up for some Mary

MARY:
To celebrate my 47th birthday… PAX did 47 x 4ct SSH led by Cheatsheet; Then Cat Gut led us down the stream with some invigorating Boat-Canoes; Finished off with 7 Man Makers on our way to 48 (but ran out of time)

CIRCLE OF TRUST/BOM:
Welcomed and named 1 FNG (Synapse)

Story about FDR greeting people in the White House with frustration because no one seemed to listen.  He greeted many dignitaries with the phrase “I murdered my grandmother this morning” but no one noticed and gave rehearsed responses like “how lovely” and ” continue your great work”.  Finally one of the guests actually heard his comment and responded “I am sure she had it coming”.

There are tons of classes at universities and colleges to teach language, speech, debate, and how to argue.  But there is very little instruction and training on listening.  Yet each one of us as HIMs need to cultivate the gift of listening to better lead and serve those in our homes, at work, and in our communities.

James 1:19-20 “Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God. ”

Most importantly we need to learn to listen to the Creator and Lord speaking to us…. encouragement to cultivate and work on your listening skills.

MOLESKIN:

ANNOUNCEMENTS:

Hanson Plan Wk 9

THE SCENE: 21F Frigid!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1.5 mile mosey out to Hardin Valley Academy track
THA-THANG:
1km Track Repeats:
Run 2.5 laps at your 5k or 10K race pace. Then slow mosey 1 lap for the recovery.
Repeat 5 times.
Cool Down was a 1.5 mile mosey back to JUCO.
MARY/BOM/COT:
Did some stretching and then joined in with Stye and the boot camp pax.
COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Judge Judy, Pool Boy, Downhill, Frenchie, Captain Obvious, Edit, Gibbler, QIC-Archie
Moleskin
I can not confirm or deny if we jumped the fence to get to the track since the gate was locked. This is week 9 of 18 of the Hanson Running Plan. Here is the link to the plan for reference: https://cdn.shopify.com/s/files/1/1754/7753/files/Advanced_Marathon_-_new.pdf?2510896761829477751