F3 Knoxville

JUCO Slaughterhouse revisited

THE SCENE: 53 degrees and Smoky
F3 WELCOME & DISCLAIMER

Identified 1 FNG- later to be named Hurri-can
WARM-O-RAMA:
Side Straddle Hops 10x 4-count

Tempo Squats 10x 4-count

Cherry Pickers 7x 4-count (SLOW)
THA-THANG:

  • Indian run from AO to new parking lot below sophomore hill, count off by 4s to create 4 groups; begin 4 station (20 rep per exercise) AMRAP.  Complete reps at your start point, then run 3/4 of a lap counter-clockwise to the next station, rinse and repeat.
  • Station 1- diamond walk + box cutters
  • Station 2- CMU pullovers + Big Boy Sit-ups (self-AAR; next time give a demonstration of CMU pullovers)
  • Station 3- Imperial Squat Walkers + 4-count Flutter Kicks
  • Station 4- Big (12″x8″x16″) CMU rows + Gas Pumps
  • Mosey back to AO

MARY:
60 seconds to spare upon return to AO, completed tempo squats until 6:15 on the dot.

CIRCLE OF TRUST/BOM:
Paraphrased C.S. Lewis- I want to live my life such that when I die, ALL of hell rejoices knowing that I’m out of the fight.  To be fighters, we not only have to be physically ready, but mentally as well.  I carried a rucksack through the beatdown to represent the burdens that we bear.  1 Peter 5 says “Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, CASTING ALL YOUR ANXIETIES ON HIM because he cares for you.”  As men, we tend to treat this action like fishing, and we cast our anxieties, burdens, and worries on God, only to reel them back in like a crank-bait.  We have to find a way to cut the line, and that can only be done through teamwork.  Use your support structure, use the team that has been created for you, not only at home, but within the brotherhood of F3.  The enemy prowls around like a roaring lion, looking for someone to devour.  We have to fight as a team, dropping our excess burdens in preparation for the fight.

ANNOUNCEMENTS:
Tomorrow is the deadline for the pre-order on Bro-lympics shirts, we need 2 more to complete it so that they’ll print them!

I can’t believe we missed Festivus

THE SCENE: Is this real? 54 degrees cloudy. Perfect outside workout weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the track to the flag. Stop there for some….inch worms, rockettes and cobra Kais, mosey to playground to do 10 pull-ups and 20 dips.
THA-THANG:
Christmas Trivia Time! Two even teams. While one teammate runs to top parking lot and back all others do 20 of the following exercises repeating till teammate returns with trivia question. Merkins, squat jumps and Dry docks. When teammate returns he reads question to team. They answer. If they get it right, the team moves on to next cone. If wrong, 10 burpees and stay where you are.  1st team to the top wins. Loser does 20 of an exercise that the winning team chooses.

After that: All mosey to dock area for some ring around the rosey. All hold plank while pax run around jumping over each member. Every time someone jumps over you, you do a Merkin.  Keep increasing Merkins to a quantity of four.

MARY:
We did some Yeehaws, some flutter kicks 31, and moseyed over to the front of the park.
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
“We who are strong ought to bear with the failings of the weak and not to please ourselves. Each of us should please our neighbors for their good, to build them up.”
‭‭Romans‬ ‭15:1-2‬ ‭

We talked about mentorship and how we need to mentor others around us. Be a good mentor to our children but also look for opportunities to serve others outside of our family. Mentor a child, or another man who may need your help. Do it for them and God’s glory and not yourself.
MOLESKIN:
We had a good time this morning using our brands with some Christmas trivia. Here are some sadly that we missed. What holiday did George Costanza‘s father create on Seinfeld?, What city was baby Jesus from? Who sang the song Feliz Navidad?  How many wisemen were there on the day Jesus was born?  How many miles did Joseph and Mary travel to Bethlehem?  What was the name of Ralphies brother on a Christmas story? What was the name of the neighbors with the dogs in a Christmas story? If you are reading these and know the answers, put it on the equalizer thread and you will win a prize. Don’t use your phone!
ANNOUNCEMENTS:
New Year’s party on January 3 at tanks house.

Jane Allen Circuit w Sandy

THE SCENE: 50 and clear ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH IC

10 BAC front and back

10 OHC

10 Seal Claps

15 Imperial Walkers

10 Tempo Squats

Mosey w 2 40lb sandies to coupon pile  partner carry whole way

THA-THANG:

2 laps

  • coupon pile – 15 curls, 15 OHP
  • Bernie up hill partner carry
  • 15 new merkins + 15 squats
  • partner carry to top corner of Jane Allen
  • 30 BBS OYO
  • partner carry to bottom of Jane allen
  • 10 burpees OYO
  • rinse and repeat 2x

MARY:
Partner carry to parking lot by AO

balls to the wall – 1 partner runs lap around lot. 1 partner on the wall. 2x

15 flutter kicks

15 Edward scissorlegs

3x ring of fire merkins

COUNT-OFF & NAME-O-RAMA
Toucan, Magic Mic, Herbie, Filter
CIRCLE OF TRUST/

MAX DEPREE – LEADING WITHOUT POWER

 

“NO QUESTION ABOUT IT: POTENTIAL IS WRAPPED IN GREAT MYSTERY. LIKE RAINBOWS, WHICH ARE REALLY CIRCLES – WE ONLY SEE THE UPPER HALVES, THE HORIZON HIDES THE REST – POTENTIAL NEVER REVEALS ITS ENTIRETY. PEOPLE WHO VOLUNTEER TO WORK WITH FOLKS LIVING WITH DISABILITIES DO THEIR JOBS AND MOVE AHEAD WHETHER THEY HAVE THE ANSWERS OR NOT. THEY LEARN TO WORK EXPECTANTLY AND PATIENTLY WITH THE MYSTERY OF POTENTIAL.”

announcement:

wednesday night workouts back on the books. 6 pm starting Jan 8.

Red Line

 


THE SCENE: Just finished a light rain and 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats , imperial walker , imp squat walker, merkins , all IC then jog down and back of the grinder
THA-THANG:
Deck of cards

  • 2-6 , sprint the grinder and do the number of pull ups according to the card, no matter the suit. Jog back to flip the next card
  • Spades- Iron squats ( jump lunge each leg, then one squat , thats one rep
  • Hearts -body builders
  • Diamonds -LBC on the 4 ct
  • clubs -flutters  on the 4 ct
  • Reps – 7-10 , do that many reps
  • face card were 15 reps and Aces were 20
  • jokers, dealers choice .. 10 burps and sprint the grinder (thanks to Sprockets ) and greatest merkin ever by Drifter
  • the bodybuilder and 4ct exercises , I picked or someone volunteered to lead the count . Always good so guys can practice cadence and go at their pace
  • named this post red line because we did close to 2.5 miles of sprints and jogs on the grinder making one big red line !

MARY:
Lbcs 10

dollys x 10

never cross dolly x 10
COUNT-OFF & NAME-O-RAMA
10 pax including Wed Culbertson aka Sprockets from Charlotte
CIRCLE OF TRUST/BOM:
Focus on nutrition
MOLESKIN:
Short—- we can workout until we are blue in the face but if you put crap in your body as fuel , the workout is all for not
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

DOUBLE QUARTER-POUNDER W/O CHEESE PLEASE.

THE SCENE: Mid 40s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, LBACF, LBACB, CDD, TN Rockin Chair, Squats.
THA-THANG:
Mosey toward MRSA Field, stopping for a short bear crawl. At MRSA Field, perform the Double Quarter-Pounder (Run 25yd do 25 Merkins – Bernie back, Run 50 yds do 50 squats – Bernie back, Run 75yds do 75 Mountain Climbers – Bernie back, Run 100yds do 100 SSH – Bernie back, Repeat all for a total of two rounds.

Mosey to Field 2, continue running the 4 corners, stopping at corner 1 and 3 for 10 Jump Squats and Increasing 8ct BBs at comers 2 and 4.

Mosey to Rail Bars at water station: 11s – Pullups at station, Donkey Kicks at bottom.

Slowsy to playground for AMRAP: 5 Pullups, 10 Merkins, 15 dips

Mosey to bridge: PAX stack shoulder to shoulder holding Al Gores. Last man runs or traverses in any way he wishes to front. Continue in rotating fashion until bridge is crossed.  We had some bear crawls, burpee broadjumps, lunges, ninja rolls (Waxjob), and more.

MARY:
Cosmo tortured the men while the Q gathered his cones on MRSA Field.  Q returned and led about 2 minutes of Pickle Pounders, SSHs.
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Phillipians 4:7

The Q shared 5 practical steps that have helped him battle the “kaos” of life and cultivate an inner peace that surpasses understanding:

1. Surrender to total trust in Christ – this settles once and for all the ultimate question of where you will spend eternity.

2. Believe God’s sovereignty rules over all, including your life (all over the Bible).  This removes any fear or anxiety about your life and what happens to you.

3. Trust the Lord to meet all of your needs. This eliminates all concerns with not having enough.

4. Maintain a clear conscience. This protects the inner peace that you have.

5. Accept the way God made you. This prevents the stress and anxiety of trying to change things beyond your control.

MOLESKIN:
N/A
ANNOUNCEMENTS:
Prayers for Mrs. Junk