F3 Knoxville

discernment

THE SCENE: 58* and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
It would be kind of silly to have a bridge to warm up under and not use it right?  Slowzy to the underpass before warm up exercises:

Imperial squat walker x10 IC
Four count merkins x10 IC
TN walking horse x10 IC
Grady Corns x20 IC

THA-THANG:
Short mosey from the underpass over to the amphitheater, where we modify the Q to stay out of the rain (though not dry).

First routine is Dora starting from top of amphitheater steps, so pair up.  One guy at the top performing exercises, the other sprints down the stairs, jumps on stage and runs to the farthest point (don’t run into the pond…) and knocks out 5 merkins before turning around and sprinting back up the stairs to reliever their partner. Exercises as follows:

  • Pull ups/inverted rows x100
  • Burpees x100
  • Star Jumps x100

Recover and assemble on the stage for modified Route 66.  Placed a ruck in the middle of the stage as the half way point, maybe a tad shorter than light pole distance but worked fine.  First round of Route 66 was runs with sit up ups, obviously going 1:11.  Quick 10 count off before we do another round of Route 66, bear crawling between and doing Jack Webb’s 1:11.  Shoulders were smokeeddddd.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
4 very not dry ballers: Swanson, Ariel, G6, Abort
CIRCLE OF TRUST/BOM:

At another workout, I had shared a quote which I didn’t realize was so fitting for the group of men I’m fortunate enough to surround myself with: “A rock pile ceases to be a rock pile the moment a single man contemplates it, bearing within him the image of a cathedral.” When I shared it, I really liked it and therefore planned a workout with rocks near a big church.  But what I was unaware of was the HIMs that I share my mornings with have visions of cathedrals in their minds, and the strength and determination to turn those visions into actions.  Those actions into their dreams.  I am extremely fortunate to be in such close proximity to these men, and my hope I take in what I see and hear to emulate them such that one day I might find the rocks and become the architect as well.

Prayers this morning are for discernment.  I requested selfishly for this for myself, but noted that I am aware that every man in that COT needed it more than me.

 

Tree biscuit – The Project

THE SCENE: 56 degrees and drizzling wet.

F3 WELCOME & DISCLAIMER : Ya’ll are crazy.. but very welcome here.

WARM-O-RAMA:

  • SSH (20 normal , 10 Double time)
  • 15 Windmills
  • 15 Mtn Climbers
  • High Knees  + Double time

THA-THANG: The Tree Biscuit

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.

Minutiae:

  • Scaling:
    • We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up.  It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
    • Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
    • We’re going to be zig-zagging all over the park so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind.  Plus it feels bad to tag a tree without everyone there doing it together.
  • Taggers + Number cadence
    • The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
    • The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
    • Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun.  If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
  • What’s a Tree:
    • We don’t do burpees for any old shrub. They have to be worthy. Trees should be about 6 inches around and 10 feet tall.
  • No Poison Ivy:
    • In an attempt to not to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
  • Terrain
    • We are going off road for sure.  The ground is very un-even around many of the trees. Be careful when running not to twist and ankle.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Volume
      • The louder you call out the number, the more you inspire your fellow brothers!
  • Milestones
    • At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

It’s not about the numbers but in the spirit of healthy competition here they are:

Previous Tree biscuits from other AO’s

And Todays total

  • The Project 210 !!!!!!!!!!!!!!!!!!!!!!!!!!

Yes that’s right Two hundred and ten burpees.. And we ran a couple miles!

MARY:

We burped until the clock ran out.

CIRCLE OF TRUST/BOM:

Dueteronomy 17:7 “You must purge the evil from among you.”   Take this to heart men.  Purge the evil that lurks in you.  Bad habbits gotta go..  Swearing has to go.  Don’t be drunk.   Be kind not harsh.  Serve & support – don’t drain, dominate or trample.  Love – don’t fight, or fear. Surrender your ego and pride.  Lean on Jesus who is with us.

 

12 Days of F3 Christmas

THE SCENE:

19 HIMs enjoyed 50f and overcast – Great morning for burn of the weekend

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
30 Side straddle hops

10 Front and 10 back baby arm circles

THA-THANG:
After a quick warm-up it was off to the CMU pile – Grab a block and mosey down to Circus Maximus for a 12 Days of F3 workout.

Starting at baseline, HIMs made their way around the loop and back stopping at each station representing the 12 Days of Christmas – Just like the song…

  • Baseline to station 1 for 1 overhead CMU Press then back to the baseline.
  • Baseline to station 2 for 2, 4-Count Box Cutter, then station1 for 1 overhead CMU Press, then back to the baseline.
  • Baseline to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 4 for 4, single count Big Boy Sit-ups, then to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 5 for 5, 4-count side straddle hops, then to station 4 for 4, single count Big Boy Sit-ups, then to to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 6 for 6, 4-count Merkins, then to station 5 for 5, 4-count side straddle hops, then to station 4 for 4, single count Big Boy Sit-ups, then to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • etc. etc. all the way to the 12th station (BURPEES!!) & back

Mosey with CMU block back to AO

In total HIMs put in 2.5 miles of running plus the following totals per station:

  • Station 1 = 12; Overhead CMU Presses
  • Station 2 = 22; 4-count Box Cutters (Four count factor = 44)
  • Station 3 = 30; 4-count Knee to Elbow (Four count factor = 60)
  • Station 4 = 36; Single-count Big Boy Sit Ups
  • Station 5 = 40; 4-count Side Straddle Hops (Four count factor = 80)
  • Station 6 = 42; 4-count Merkins (Four count factor = 84)
  • Station 7 = 42; 4-count Overhead Claps (Four count factor = 84)
  • Station 8 = 40; 4-count Flutter Kicks (Four count factor = 80)
  • Station 9 = 36; Single Count Squats
  • Station 10 = 30, 4-Count Mountain Climbers (Four count factor = 60)
  • Station 11 = 22; Bobby Hurley
  • Station 12 = 12; Burpees

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
19 = Charmin, Snitch, Honeydew, Jenner, Enos, Rusty, Pacman, BlueBird, Rousey, Pusher, Carney, Gibbler, Bunny, Cat Gut, Rainbow, Hands, Cheatsheet, Doublewide, Timber

CIRCLE OF TRUST/BOM:
Sharing HOPE with others.  Each and every one of us is dealing with difficulties in life.  Some large, some small…. some known by many, some known by only a few.  Encouragement to each of us to seek out help to provide hope for yourself and also to be that resource of hope for others.

MOLESKIN:
Special prayer request out for a few folks.

ANNOUNCEMENTS:
N/A

Lifting one another up

THE SCENE: Wet ground, 50 degrees, calm and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:  10 bonus burpees as I fumbled the order of the F’s (don’t do that!)

Twinkle Toes (calf raise squats)
Tempo Squats
Baby Warrior Circles (Warrior pose with arm Circles)
Overhead Clap (as we numbered off 1/2)
THA-THANG:
Guardrail top and bottom: 3 laps, first with 15 exercises, then 10, then 5.  Half started with upper, half with lower

Tops: Tricep Dips & Dirkins on the Guardrail| Mosey to the light… then | Bottoms: Guardrail hops & Guardrail foot taps

Black snake (Slalom Indian Run) through Courtyard

Pair up and run 3 laps (15 on first lap, then 10, then 5) of Canyon Merkin, Partner carry up the ramp, swap and repeat, then mosey to Pull up bars for helping your partner do pull ups, and low pistol squats, then Mosey to cover for 15 bro-pees (high 5 burpee)

Finish on 30 calf raise, Bernie, Mosey, 30 Calf Raise, Imperial Walkers, 30 Calf raise, Bernie

CIRCLE OF TRUST/BOM:
Do not repay evil for evil but seek to do good to one another and everyone  1 Thessalonians 5:13
We need to be quick to forgive, not repaying evil for evil but actually seeking to do good for everyone.  This busy time of year you may be thinking you don’t have time to do one more thing or help one more person. But we have an awesome opportunity to help each other, and everyone: through prayer.

Friday’s COT by @FingerFood, he called out by name guys who have impacted and helped him – that process of calling people out by name is bold, and it’s powerful to encourage.  We have been called to boldly pray for one another (See James 5:16)

Today as you carried each other, literally, let this remind you of our chance to carry each other’s need before the Lord – and as a bonus, it isn’t sweaty, a little gross and personal space invading.  As you lift a guy up doing pull ups, we lift each other up to the Lord -that God’s glory would shine through their life.

There is Someone I know who lived this verse of doing good for one another and everyone perfectly –  His birthday is coming up.  I hope you know Him too.  He is Jesus and He died for you – He prays for each of you by name.

Today, the prayer time will included a chance to lift up for you by name: Your kids (kids in your life), Wife (or women in your life), Pastor, someone older (dad, shut in, elder, mentor), coworkers, HIM’s not there and even our enemies.

MOLESKIN:
21 HIMS for a powerful prayer time of lifting to the Lord one another and everyone – now continue to pray for people by name, listen to Lord’s calling to reach out, help, bless ans SEEK to do Good for the people you prayed for by name.

More Doras for the Explorers

THE SCENE: Upper 40’s, damp and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Baby Arm Circles x 20 forwards and 20 backwards, Cherry Pickers x 10, Tempo Squats x 10, Tempo Merkins x 10
THA-THANG:

  • Doras at the parking lot: each partner does one set of Squats, Big Boy Sit Ups and Flutterkicks while the other partner crabwalks to end of lot and lunges back
  • Doras at the lot again: this time with Smurf Jacks, American Hammers and Boxcutters while the other partner Bernies out and lunges back
  • Doras at the smaller lot next to the church: Carolina Dry Docks, Merkins and Cobras while partner bearcrawls out and back
  • Ring of Fire: First with squats then with merkins. Started with 1 rep each, adding 1 rep as we went around until we reached 5, then went back down to 1
  • Bearcrawl Ladder: Bearcrawls up the hill with parking spots, stopping to do 3 merkins at the end of each parking spot
  • Finished with a lap around the park

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Although “it’s beginning to look a lot like Christmas”, it’s actually Advent. Historically this was a time in which the Church would wait in expectation for the arrival of the Messiah through the birth of Christ. This was also a time of mourning and hypothetical reflection on the thought of what would life be like and who are we without a savior and without the grace of God. I encouraged us all to take a moment this holiday season to disengage from the food, music, parties and lights to re-engage with an ancient tradition of waiting in expectation for the coming King
ANNOUNCEMENTS:
None that I’m aware of