F3 Knoxville

RAW – Chris Kyle Workout

THE SCENE: Sticky and Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch it out
THA-THANG:
During the IPC I heard the guys talk about Hero WOD’s and got curious. Thought that would be great to inject into our RAW Routine. This workout is to honor Navy Seal Chris Kyle – 3 Rounds is to remember his M & 2–2.0’s, 4 moves to honor his 4 tours in Iraq and 160 total reps per round for his 160 confirmed kills. We did all weighted exercises w/ a CMU

  • 3 Rounds
  • 40 KB Swings (CMU)
  • 40 Box Jumps
  • 40 Thrusters (CMU)
  • 40 Decline Merkins

This was a torcher and went relatively fast. So, to cash out:

  • 20,20,20 Squats, Merkins, BBS
  • 20,20,20 CMU Merkins, CMU Am Hammers, 4 ct Mountain Climbers
  • 10,10,10 CMU Merkins, CMU Am Hammers, 4 ct Mountain Climbers (Old School for Tweet-E)

MARY:
See Above
COUNT-OFF & NAME-O-RAMA
We are the 3 best friends that anyone could have

CIRCLE OF TRUST/BOM:

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.

MOLESKIN:
The workout was short and sweet. Pretty sure the guy in the van may be living there in the parking lot. We had to do the BOM up front so the Q could get out of there and participate in “Walk to School” day.
ANNOUNCEMENTS:
Check Calendar

Loopy Guardrails

THE SCENE: 70 degrees, clear, dark and muggy just how we like it
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan Night club | Newton’s Cradle | Cherry Pickers | Mountain climbers
THA-THANG:
Count off into groups of 3 for a Railroad Run the the bottom of the parking lot by the duck pond

Parking Lot Hill Loop

  • Bernie Sanders & Wheel Barrows (or bear walk if solo)
  • Lunge Walk & Crawl Bear down
  • Sprint and Frog Jump Back up

Guard Rail Loop – 3 stations (2 on guardrails on the East side of campus)

  • Station 1: Derkins x20, Guardrail hops x20
  • Station 2: Tricep Dips x20, Guardrail climbs x20 (Plank on ground perpendicular to guardrail, climb to hands on top of guardrail plank)
  • Station 3: 4 count Flutter kick x20, One leg Turkish Get ups x20 (10 each leg)

Mosey back to AO Flag: 10 Burpies, 10 Cross climbers

COUNT-OFF & NAME-O-RAMA
19 HIM’s for the Thang, 1 FNG, Welcome Mailbox.

6 HIM’s did a long run.

CIRCLE OF TRUST/BOM:
Eph 5:15-16 Look carefully how you walk, not as unwise but as wise, making the best use of time because the days are evil.  Therefore, do not be foolish, but understand what the will of the Lord is

Discerning the will of the Lord for your life and your behavior takes some personal rules.  They apply to you and are a little different for everyone, but you should have some guardrails in your life to keep you safe.  1 yr ago this past Sunday was my biking accident and I learned two things about guardrails
1) They are hard so don’t hit them but what is on the other side is worse

2) If you are by something that needs a guardrail, don’t go alone
Guardrails protect and direct
Personal Standard of behavior – Keeps you from doing spiritual damage to your life and those you love (Borrowed this definition from Andy Stanley)
* Simple but hard example: Alcohol – if you are getting drunk or more than one person mentioned your drinking as a problem, that’s a problem; that is sin.  Set some boundaries and hold to them.  Zero drinking for some, accountability for all.
* Harder to measure but way more common: Work-a-holic or crippling financial debt – get some guard rails up.  Set some spending limits, make lifestyle changes that put God and family first and work and money in the back seat.  Get a firm stop time on work and respect family time.
* Hardest thing for most men: Sexual sin.  How are you protecting your family from your sex drive crashing your marriage into the ditch?  Make some guardrails, yes rules.  Hitting a guardrail hurts, but learn to like them being there and then don’t hit them- don’t even get close.  They are there to protect you.
 * Even something as good as Fitness may need a guardrail – we can get so into F1 that we neglect other areas – we skip devotional times to post better times or more workouts.  Have guardrails to keep fitness from becoming an idol. Fitness is good but get some guardrails to direct you to the best thing in life – a life lived for Jesus Christ.

Learn to love the guardrails – it’s not a restriction to hate but protections that show God is moving in your life.

Put up some guardrails in your life, share them with a brother – don’t go alone where the danger is high and keep your life on the most God glorifying path.

MOLESKIN:
Keeping mind that guard rails are personalized and not prescriptive for all: share in the group me some of the guardrails that you have in your life that have protected you and that you would want some brothers to hold you too if you were getting too close or over the guard rail.
ANNOUNCEMENTS:
Prayers for a fellow HIM’s wife’s cancer diagnosis, Poolboy and Judge Judy & fam.

Recruit some FNG’s…. business cards available to help with that but your personal invite will work best!

Saved by the skunk

THE SCENE: Upper 60’s I think…a little warm but not too bad

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers
  • 10 Merkins OYO
  • Rockettes
  • Butt kickers
  • Karaoke
  • Calf Stretch

THA-THANG:
Battle buddy up and grab 1 CMU per group.  Mosey to the outhouse for the following menu.   Reps on the left were performed DORA style, while partner B ran to the top of the parking lot and did 5 reps of the corresponding exercise to the right.  1,000 reps if you finish…many did!   Also, full transparency, I had everything written on a white board this morning.  When I got home from work tonight my kids had erased the white board…so these may not be the exact exercises from this morning…but you get the idea.

 

100 reps DORA 5 reps at top of hill
Burpees Superman swim
CMU OH Press Side Straddle Hop
CMU Curls Side Lunge
CMU Big Boys Box Cutter
Iron Mikes Flutter Kick
Merkins on the CMU Squat Jump
CMU Calf Raise Speed Skaters
Carolina Dry Docks Imperial Walkers
V-ups Monkey Humpers

MARY:

Dealers choice

  • Peter Parker – Tweet-E
  • 10 burpees – Ribbed

COUNT-OFF & NAME-O-RAMA
20 strong:  Aladdin, La-Z-Boy, Fonzy, Viagra, Blue Cross, Ramrod, Sparky, Wagon Wheel, Pool Boy, Mouthwash, Bueller, Driftwood, Waxjob, Smoker, Dreadlock, Junk, Mayberry, Tweet-E, Ribbed, Bartman

CIRCLE OF TRUST/BOM:
Read a passage from 1 Timothy 6.  Basic take home point is to keep your focus on Christ and to let him be your motivation.  Don’t be lured by money, success or wordly pleasure…rather let Christ be your goal.

MOLESKIN:
I had originally planned to do this workout on Baby Everest which would have been a lot harder, but there was a skunk running around in the parking lot by that hill so I decided to audible.   Saved by the skunk!!

ANNOUNCEMENTS:

Groundhog Day

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Windmills x 10
Cherry picker x 10
Arm circles x 10 f/b
THA-THANG:
For cardio between rounds we will run down to the troll bridge and make the loop. MODIFY: Run down to scrap yard and do 10 pull-ups.
At the pavalon OYO:
20 derkins
20 BBS w/ CMU
20 thrusters
20 curls
20 box squats w/ CMU
20 tricep extensions
MARY:
Block hammers x 10 2-count
CMU flutters x 10 4-count
Repeated 4 or 5 times.
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:

“A warrior doesn’t have to be someone who is in the military. It’s an archetype within all of us. We all need to draw upon our warrior when we need to be firm and resolved–when we are clear where we stand and we don’t want to get pushed around. But to be a warrior you need to know where you stand and what your lines of demarcation are. Because if you don’t stand for something you fall for anything. And if you don’t stand for something and some bully comes along–whether that bully is an organization or your dad or your brother or anyone else in the world, then you’re not going to have the resolve to fight back. So the warrior ethos starts with cultivating a personal ethos, which is deep clarity around these questions–What is my purpose in life? What am I passionate about and how am I going to align those? And what are my principles that are going to keep me aligned as I move towards that? And develop a very profound vision of what that looks like for you.”

Mark Divine”

I honestly haven’t really defined my passion and my purpose so I cannot connect the 2. I want to meditate on this and find them.
MOLESKIN:
Most ran the loop and some occasionally modified. I think a couple got 5 rounds in and most 3+.
ANNOUNCEMENTS:

Change it up.

THE SCENE: Not your typical October morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
8 – Cherry Pickers, 10 – Side Straddle Hop, 10 – 10 Count Merkins, 10 – 10 Count Squats, 10 Baby Arm Circles Forward, 10 Baby Arm Circles Backward
THA-THANG:
K-2-5

Lunge to the top, 1/2 way Iron Mike each leg, and Iron Mike each leg at the top

Partner wheel barrow down, 2 push ups 1/2 way and 2 push ups at the bottom

Repeat for partner’s turn

Playground/Amphitheater

  • Pull-ups:  3×2 count, 3×4 count, 3×10 count up & 1 count down, 3×1 count up & 10 count down, end with Max Out
  • Squats:  3×2 count, 3×4 count, 3×10 count up & 1 count down, 3×1 count up = box jump & 10 count down, end with Max Out by squat broad jumping to the top of the hill
  • Push-ups:  3×2 count, 3×4 count, 3×10 count up & 1 count down, 3×1 count up & 10 count down, end with Max Out

MARY:
Yoga Sequence:  5 x Deadleg Squat each leg, Forward Fold, Jump to Plank, Step to Warrior Right Leg, Step to Plank, Step to Warrior Left Leg, Step to Plank, Down Dog, Plank, Down Dog, Plank, Up Dog

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I coach middle school girls soccer, we had an intense game and the sideline got out of hand.  I had to separate and escort parents to their cars.  In reflecting on this and being worried about how to handle the entire situation, I “accidentally” opened my Bible app and this appeared.

Remember those early days after you first saw the light?  Those were the hard times!  Kicked around in public, targets of every kind of abuse – some days it was you, other days your friends.  If some friends went to prison, you stuck by them.  If some enemies broke in and seized your goods, you let them go with a smile, knowing they couldn’t touch your real treasure.  Nothing bothered you, nothing set you back.  So don’t throw it all away now.  You were sure of yourselves then.  It’s still a sure thing!  But you need to stick it out, staying with God’s plan so you’ll be there for the promised completion.  It won’t be long now, he’s on the way; he’ll show up most any minute.  But anyone who is right with me thrives on loyal trust; if he cuts and runs, I won’t be very happy.  But we’re not quitters who lose out.  Oh, no!  We’ll stay with it and survive, trusting all the way.  Hebrews 10:35-59

Tell me, what is it you plan to do with your one wild and precious life?  Mary Oliver

Remember that you are God’s and what pleases him most is when you rest on that to take pleasure in him.

MOLESKIN:

ANNOUNCEMENTS:
November 9th, Brolympics.