F3 Knoxville

JUCO: Rush – 1 Mile Cut Down

THE SCENE: 20ish with a nice arctic blast down the final straightaway at the track
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Running
THA-THANG:

1.5 mi warm up to HV track

1600m @ 5k pace or faster
400m float
1200m @ 10 sec faster
400m float
800m @ 10 sec faster
400m float
400m @ 90-95%
200m float
200m sprint

1.5 mile cool down back to AO

MARY:
None

COUNT-OFF & NAME-O-RAMA
6 HIMs brought some hot feet, QIC provided the hot hands
CIRCLE OF TRUST/BOM:
See Mermaid’s JUCO BB

Staying Warm at Juco

THE SCENE: Cold, 20 degrees with a slight wind making the wind chill somewhere in the teens.
F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

All of the exercises for the day were picking to work big muscle groups, in an effort to stay warm.  We tried a few new things, one of which was pretty challenging (Balls to the wall Indian Run means you hold plank for a really long time)!  3 rucked prior to the boot camp in an effort to be warm!  6 men did JUCO Rush.  Props to Guardrail for riding his bike every week, in the rain and in the cold!

2 laps around the small parking lot (.25 miles)
Speed Skaters (5 each Leg)
El Capitan 5 each leg (deep lunge with both hands to the ground)
20 Merkins OYO
20 BBS OYO

THA-THANG:

Mosey to loading dock near CMU’s
Count into 3 groups
3 stations
at box (for lack of a better word), do calf raises 25L, 25R, 50 together 100
at loading dock do leg lifts while holding yourself off the ground 20
at designated area, Merkins/squats 30 each
rinse and repeat x3
mosey to wall
20 squats OYO
at wall perform wall squat indian run
30 BBS OYO
15 incline Merkins feet on wall
BTW  (Balls to the wall or as close as you are comfortable) indian run back
El Capitan up hill behind wall to sophomore hill
Speed Skaters (10 each Leg) 20
Mosey down
Repeat x 3
Mosey Back to AO

MARY:
It was too cold to lay on the ground for some Mary!  We took advantage of our time elsewhere today.
COUNT-OFF & NAME-O-RAMA
13 for boot camp and 6 for Juco Rush
CIRCLE OF TRUST/BOM:
How do you know the will of God?

Ephesians 4:25-32
Paul gives some guidelines on how we should act, ie things we should or should not do.  Scripture defines how we should act so that through prayer we can be more in tune with God.  If we don’t do the simple things listed in scripture., how can we expect big things from God?
MOLESKIN:
2 prayer requests:
Pool Boy is meeting with the Attorney today, it could be to finalize the divorce.
Curve ball has a colonoscopy coming up this week, pray that the prep day is “smooth”, and the the test reveals noting of concern.
ANNOUNCEMENTS:
Convergence coming up in early December at the Truck Stop.

Burpees in snowy slush

THE SCENE: 30’s and snow in the face!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 20 Imperial Walker, 10 Windmill, 5 Cherry Picker, 15 Moroccan Night Club, 15 Seal Clap
THA-THANG:
Mosey to the playground for 11’s.  Start with 10 pull-ups and 1 burpee.

Mosey to the track for an attempt at a dryer setting.  No luck, but we did the planned workout anyway.  Constructing burpees.

  • 1st lap 10 squats every 100 meters
  • 2nd lap 10 squats and 10 leg thrusters every 100 meters
  • 3rd lap 10 squats, 10 leg thrusters, and 10 merkins every 100 meters
  • 4th lap 10 burpees every 100 meters

Mosey back to the shovel flag.

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
6 HIMs played in the snow at the Project.
CIRCLE OF TRUST/BOM:
James 1:5 – “But if anyone lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.”

Trying to raise kids the right way can be difficult.  A lot times, I try to figure it out for myself, but in truth, God has given us all the pertain to life and godliness (2 Peter 1:3).  God has the wisdom we seek, and we just have to study His word to find it.
MOLESKIN:
Staches are looking good for Movember!
ANNOUNCEMENTS:
None

3s Company on Veteran’s Day

THE SCENE: Chilly – character-buildingly chilly. Steam, G-6, and Ariel huddle around and mumblechatter until 0530

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • A couple of things: 1) I’m not a professional 2) You’re here on your own volition, you made a choice to be here this morning, and 3) You know your body better than anyone else, so if you need to modify anything we do this morning feel free to do so, but push yourself and the men around you this morning.
  • (Points to East TN Veteran’s Memorial) – This is why this morning. That is our standard this morning – for them.


WARM-O-RAMA:

  1. SSH: 11×4 in cadence
  2. Bend and Reach: 11×4 in cadence
  3. Rockette: 11×4 in cadence
  4. Windmill: 11×4 in cadence
  5. Merkins: 11×4 in cadence

THA-THANG:

[ Mosey to Amphitheater ]

  1. Modified Armed Forces PT Test
    1. There’s always push-ups, sit-ups, and a run component
  • 4 rounds
    • Rounds 1-3
      • Push-Up: 15
      • Sit-Up: 15
      • Run 1 lap around water perimeter of World’s Fair Park
    • Round 4
      • Push-Up: 25
      • Sit-Up: 25
      • Run 1 lap around the water perimeter of World’s Fair Park

[ 10 – count ]

2. Modified PT Test continues – with the pull

  • 1 HIM sprints up to top of amphitheater and executes 5 pull-ups to standard
  • Other 2 HIM execute elevated leg flutter-kicks until recovered
  • R&R until each HIM executes 15 total pull-ups

[ 20 count ]

[ Walk and Talk towards Big Ball AO field ]

3. Battle/Command Drills

  • 2 commands
    • “I’m Up”
      • starting in push-up plank position –> gets up and sprints forwarda
    • “He sees me – “I’m Down”
      • Drop down to push-up plank position
  • PAX moves across field – executing movements that Q shouts out

[ 10 count ]

4. Battle Drill/Commands Cont.

  • Col. Kuhlman (G-6) gives the same 2 commands as Ariel and Steam move back across the field – this time buddy-carrying each other and executing movements based on shouted commands
    • Fireman’s carry
    • Backpack carry
  • PAX mosey’s back across field to AO

PAX walks towards East TN Veteran’s Memorial

Instructions from Q: Once the street from AO –> East TN Veteran’s Memorial is crossed = silence.

Silent instructions from Q

    • [ All in silence ]
    • PAX executes 5 merkins in front of ETVM
    • Sprints to stairs by STEM Academy
    • Executes 5 incline merkins on stairs
    • Sprints back to ETVM
    • Executes 10 merkins in front of ETVM
    • Sprints back to stairs by STEM Academy and up
    • Executes 10 SSHs
    • Sprints back to ETVM
    • [ Facing ETVM ]
    • PAX executes 5 silent merkins –> renders a salute –> walks in to ETVM
    • 1st wall of names
    • PAX executes 5 silent merkins –> renders a salute –> walks to next wall of names
    • R&R until PAX are at the front of ETVM
    • Q leads PAX in prayer
    • PAX walk back out of ETVM

COUNT-OFF & NAME-O-RAMA

3 PAX: G-6, Ariel, Steam (Q)

CIRCLE OF TRUST/BOM:

“If not me, then who?”

This is the mission statement of the Travis Manion Foundation (https://www.travismanion.org/.

Today we honor those who answered the call, and answered that question. Without them, we wouldn’t be doing F3 right now.

Think about this phrase and how it applies to your life. Where else in your life does the phrase “If not me, then who?” apply? At work with the guy you’ve been wanting to disciple? In your family? In your relationships/friendships – opportunities to speak life into people? We all have something inside us that wants to answer the call and answer that question as men – Do I have what it takes? Because truly, there are millions of other people out there, BUT – if not me, then who?

Those who answered that question – and some of them paying the ultimate sacrifice – are walking giants on this earth. While today is Veteran’s Day and we honor and pay tribute to and thank the men and women who have served our nation – ask yourself that question this week. Challenge yourself to answer the call – His call – whatever that looks like in your life.

KEEP THE FAITH & FIGHT THE GOOD FIGHT MEN!

Call a brother out and pull a brother in this week. 

SYITG!

Steam

MOLESKIN:

Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tomato, Tabata

THE SCENE: 40ish.  Not wet.  Not bad.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 on a 4 count

Baby arm circles forward x 10 on a 4 count

Baby arm circles backward x 10 on a 4 count

Some Michael Phelps

A little bit of this and that

Cherry pickers x 5 on a 4 count

THA-THANG:
Mosey to Assault Alley to pick up the CMUs

We survived that, so we moseyed to the flag pole with our CMUs

Tabata workout – 20 seconds of an exercise (as many reps as possible) followed by 10 seconds of rest.  Rinse and repeat for 8 rounds of each exercise.  After the last round of each exercise, run a lap around the track.  Wait for the six (didn’t take long) so that we are all together and start another 8 rounds of the next exercise.  We had time for these exercises:

Merkins

Curls

Rows

Overhead presses

We ran 4 laps, which should be about a mile.

We returned our CMUs to Assault Alley and survived again, so we moseyed back to the AO for Mary.

MARY:
We arrived at the AO right at 6:15, so no time for Mary, unfortunately.

COUNT-OFF & NAME-O-RAMA
5 PAX strong today.  In addition to the 4 tagged, Stripped was also there to make 5, but his name did not show up in the tags.

CIRCLE OF TRUST/BOM:
I have been doing tabata workouts lately because I hate them, so I’m doing them to get better and hopefully hate them less (that part is definitely not working).  They are also good mental lessons for life.  They force you to focus on the task immediately in front of you as it comes to you, one round at a time.  If you think about the whole circuit of 8 rounds, then it is daunting and you may not finish.  But, if you focus on each step at a time, then it gets easier, relatively speaking.  Such is life.  Focus on what is in front you.  See Matthew 6:34 (“Therefore, do not worry about tomorrow, for tomorrow will worry about itself.  Each day has enough trouble of its own.”).
MOLESKIN:
Happy Veterans’ Day to all who have served and are serving.  Thank you all.
ANNOUNCEMENTS:
Nothing mentioned, probably because it was the Monday after Brolympics.  I was still sore from Saturday.  And now, I’m sore from today, too.