F3 Knoxville

No Burpees, just Belches

THE SCENE: Slightly cool, but too humid for it to matter
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:
Cherry Pickers x6, SSH x30, Hairy Rockettes x10, Tempo Merkins x 10
THA-THANG:
Mosey to the large south side parking lot.

Belches: Crossed the large parking lot as a group sprinting to each line. Once at the line, hit the ground and wait for the six to arrive before completing 5 merkins. Pop-up and sprint to the next line. Repeated across entire parking lot. approx. 10 times.

Mosey to Sophomore Hill for some suicide ladder.

Suicide Ladder: Perform 5 Bobby Hurleys at the bottom and 5 Diamond Merkins at the top. Bernie up and run down the hill. Add 5 reps after each set for four rounds.

Mosey to Courtyard.

Remedial Dora 1-1-1: Battle buddy up for a remedial Dora workout (she never learned past 1). One partner runs down to the ERC building and crawl-bears up the stairs before sprinting back to courtyard to relieve partner who is working on:

  • 100xBBS
  • 100xStep Ups
  • 100xDips

Once finished, PAX performed some Mary until the six arrived.

Reverse Indian Run: The PAX then took the long way round back to the shovel flag with a reverse Indian run. Two lines were formed with the front man counting to 5 before dropping for 5 merkins and joining the back of the line.

MARY:
Pickle pounders…
COUNT-OFF & NAME-O-RAMA
20 HIMs with 1 FNG. Welcome Altar Boy! The only EH I’ve ever had tell me that 5:30am was “Perfect!”. 

CIRCLE OF TRUST/BOM:
When Paul wrote to the church in Corinth in 1 Corinthians, he criticized them for not diggin deeper into the word. When he helped establish the church there, he fed them the “milk” of the word and in the years since they had never moved onto the “meat” of the word. Those of us that have received the milk are expected to move onto the meat. If you have not taken it upon yourself to study the scriptures more deeply, I challenge you to do so. We cannot grow without proper nutrition, spiritually and physically.

MOLESKIN:
Today’s Q ended up being much more merkin heavy than I intended..oh well.
ANNOUNCEMENTS:
Iron PAX Week 3 on Friday

50 reps of just about everything

THE SCENE: Nice and cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little baby arm circles, Tempo Merkins
THA-THANG:

Divide the PAX evenly at 4 stations. After completing each station go for a run down to the point and back to the AO. Take the long road.
Station 1
-50 Merkins
-50 CMU Chest Press
-50 Dry Docks
Station 2
-50 Squats w/ CMU
-50 Step Ups w/ CMU (25 per leg)
-50 Lunges (25 per leg)
Station 3
-50 CMU Curls
-50 Tricep Extensions
-50 Lawnmower Pulls (25 each arm)
Station 4
-50 WW2’s
-50 LBC’s
-50 Big Boys

MARY:
Mosey for a while, Overhead Claps and more Merkins

COUNT-OFF & NAME-O-RAMA
Neighbor, Moses, Taco, Tin Man, Snorkel, Fins, Iceman, Flopper, RadioShack, Goldfinger, Pinnochio, Cable Guy, ESPY
CIRCLE OF TRUST/BOM:

Hot Spots, we all have them. These are areas of insecurity or a nerve that gets touched. Maybe it’s anger in relation to a familiar trigger, maybe its self-doubt or a habitual sin.  When they show up, it’s never pretty. The devil can take a hold of you in these moments because you allow yourself get so wrapped around the axle when they pop up. Each time that hot spot gets lit up you can’t love others the way you were created to. You stop showing up as the best version of yourself because you are focused on the sin/insecurity/fill in the blank.
Stop in those moments and listen to the truth about yourself:  You were created in His image and He doesn’t make mistakes. You are a well-loved and cared for son of an Almighty God.
Take that hot spot and lay it down at the foot of the cross, leave it there. Pick up the Truth about yourself and refer back to it in your heart and mind when and if that hot spot ever pops back up.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
T-shirt order is complete, they sent me the spreadsheet with who ordered what. I’ll let ya’ll know when the box ships fro distribution at the AO

Discovering Mt. Sinai

THE SCENE: Low/Mid 70’s and the Air was THICK!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH – ICx20
  • Pull Knee to Chest
  • Quad Stretch
  • Tempo Squat – ICx10
  • Little of this / Little of that stretch
  • Hot Feet – down for a merkin on command

THA-THANG:
Going for a mosey around the Alcoa area with hill sprints and beatdown along the way

  • Suck-More:
    • (10) Hill Sprints (together)
      • 1st time up – Complete 1 Burpee
      • 2nd Time up – Complete 2 Burpees
      • Continue to 5 Burpees and then begin decreasing Burpee reps back down to 1
        • You will complete 5 burpees on both rounds 5 & 6
  • Mt Sinai – Pax to name the hill after first use:
    • (10) Hill Sprints (together)
      • 1st time up  –  Complete 5 BBS
      • 2nd time up –  Complete 10 BBS
        • Continue to 25 BBS and then begin decreasing BBS reps back down to 5
        • You will complete 25 BBS on both rounds 5 & 6
  • Mary:
    • Scissor Kicks
    • Hello Dolly’s
    • Box Cutters
    • LBC

COUNT-OFF & NAME-O-RAMA
6 PAX
CIRCLE OF TRUST/BOM:
Romans 12:2
And do not be conformed to this world, but be transformed by the renewing of your mind, that you may prove what is that good and acceptable and perfect will of God.

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

Pax in a Box

THE SCENE: Perfect! Clear and 62*
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20, Tempo Squats x 10, Tempo Merkins x10
THA-THANG:

  • Mosey to Church w weight- 20 overhead presses
  • Mark out imaginary 4ft Box for 11’s w Burpees/BBS, 7’s w Curls/Lunges, 7’s w Triceps/Squats,
  • Run two Laps around parking lot
  • Mosey to Street- using stripes on street Lunge to stripe do 3 Merkins at every stripe, bear crawl up hill w 3 Merkins at every stripe to top, bear crawl back down hill
  • Mosey w weight to trailer and drop weight
  • Mosey to Church parking lot Circle up for Ring of Fire on your six. Pass jagged pills and do American Hammer while holding Boat position. Pass jagged pills while holding leg lifted position and doing over head Arm extensions w pills.

MARY:
American Hammer, Tempo Hello dollys X 10 Tempo Box Cutter’s x 15 Tempo BBS x 10
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Never under estimate the EH-Emotional/Eternal Headlock. It takes persistence to get some guys out. If it wasn’t for High Heels staying on me I wouldn’t be here. Keep up the EHing it’s how we grow!
MOLESKIN:
Extra prayer goes out to Half Caff and Veggie with Jobs, Life, and family.
ANNOUNCEMENTS:
Keep up the good work with Iron Pax Challenge, get ready for Brolympics

Better Than Money

THE SCENE: Almost 80 and humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Lunges each leg, 10 Windmills, 8 Cherry Pickers, 7 Forward Baby Arm Circles, 5 Forward Wide Arm Circles, 7 Backward Baby Arm Circles, 5 Backward Wide Arm Circles
THA-THANG:
Mosey to driveway that goes to northeastern corner of Admin Bldg.  We will divide into teams of two men each to do Doras.  While one partner runs to end of driveway, does ten merkins, and runs back the other partner will be doing the exercises.  Then partners switch places. The exercises will be done with a set of bricks that will be available.  These are the exercises the partners will do as a team:

  • 100 Overhead Presses
  • 100 Curls
  • 100 Tricepts
  • 100 Rows with bricks at sides
  • 100 Punches where both hands = 1
  • 1000 Upward Wings
  • 100 Downward Wings
  • 100 Outward Wings

Mosey to grass area that is marked with lines at ball field closest to flag.  20 Hello Dollies.  We will then do sprints from one sideline to other on marked field.  We will do six sprints.  Then 20 more Hello Dollies.  Then six more sprints.  Then football toss where each man must do an out and each man must throw a pass.  Any missed balls or bad tosses equating to a missed ball equals two burpees for the entire squad.  All men not throwing or passing will do Big Boy Sit-ups.

Mosey to Pavilion that is close to flag.  We will do 30’s starting with 5 bench dips and 25 picnic table pull-ups, then going up and down in increments of five until we end up with 25 bench dips and 5 picnic table pull-ups.

Mosey to bottom of mini cardiac hill.  Sprint up cardiac to AO.

MARY:
25 Box Cutters.  10 Shoulder Taps, each shoulder.
COUNT-OFF & NAME-O-RAMA
11 men with two FNGs:  Pigsticker (Mark McKeen) and Party Pooper (Shaun Wynne)
CIRCLE OF TRUST/BOM:

Loving Us Back

Let’s face it, commercials work because we love the products that commercials sell.  We love nice things and we love entertainment.  One thing those of us in modern society love is technology.  We spend a significant amount of time on our cell phones.  We love our computers and our Flat Screen Televisions.  We often ignore other things around us because we are so consumed.  I remember a television commercial where a family was in a majestic nature spot – I think it may have been the Grand Canyon.  The family notices a large TV screen on a cliff overlooking the majestic canyon.  The TV screen the family sees is showing the same scene that they can observe via the view of the canyon.  They are fascinated with the TV shot and look at the TV rather than the natural view.  The idea of the commercial was to show how amazing the particular company’s television was, that it could create a picture so much like the real thing.  But, I couldn’t help but laugh at the social commentary that the commercial makers probably didn’t mean to imply.  Here was a family in the middle of the Grand Canyon and they would rather look at the TV screen than the real thing!

We are also consumed with entertainment.  People spend thousands of dollars to take their families to Disney each year.  Ocean liners offer the best of vacation cruises.  Hotels offer us all the luxuries money can buy.

And, speaking of money, we are consumed with that.  Money Magazine annually ranks the best places to live for your dollar in the United States.  We push on in our careers hoping for greater salaries so that we can buy bigger houses and get more “things.”  A favorite past-time of many is to go to malls to buy “things” or go online to buy “things.”

I am certainly guilty.  I find myself looking at homes in neighborhoods more costly than I can afford, wishing I could live in THAT house.  I was making fun of the TV Commercial of the nature scene above.  I may not be consumed with televisions but I am consumed with Nature Gear.  I love looking at camping gear, dreaming of getting a newer tent, the greatest pair of hiking boots, the most comfortable sleeping bag.

We love technology, products, entertainment and money.  The problem is that these things don’t love us back.  They are what they are and they can be nice and great to have.  But do these things build us up?  Can we talk to them to obtain better understanding?  Do they form relationships with us?  Do they have our back in times of trouble?  Do they lead us to be better men?  Do our products and money love us?

We need to invest in relationships, men.   People love us back.  And when we give our time to others, we get rewards back that fill us up in ways that products cannot.  Our relationship with God is the most important.  Thanks you, Lord, that you love us back.

I am thankful that I have friends like those of you in F3.  I have brothers that love me back.  I have brothers that share something that is more than words can describe.  I have relationships with men that have my six.  That raise me to a higher standard.  That push me to be the best that I can be.  That lead me to more than money can buy.  That bring me closer to the Glory of God.

And another thing – what we have in F3 doesn’t cost money.  It is Free 99!!

MOLESKIN:
Prayers for Junk’s wife, for Pinto and Mr. Jinxy’s health, for Mayberry, and for Mr. Rogers and his family.

ANNOUNCEMENTS:
Coffeeteria at Panera with Pluto who joined us for the BOM.