F3 Knoxville

Home Run Hill

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH
10 IC Merkins
10 Little Baby Arm Circles (10 each way)
Warm up jog to Elementary School Follow The Leader Style (Butt kicks, high knees, Side Shuffle, karaoke, Bernie Sanders)
THA-THANG:
Counting up to 10, start with 1 rep of:

  • Hand release merkins, run down hill
  • Iron Mike to Squat, run to pull-up bars
  • Pull-up, run to swings
  • In Cadence legs in swing while planking, run back to start
  • Rinse and repeat with 2 reps, 3, reps, etc.

Run to Wax Job hill for 11s

Side crunch on the top, side lunge on the bottom, Bear Crawl down, Bernie up

MARY:
Flutter Kick, Banana/Plank
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:
Matthew 6:25-34 , take a note of where you’re starting from. Start from seeking the kingdom and trusting God. You don’t have to do all the stuff you’re worried about to earn favor. Do it because you are already in His kingdom.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hey Buddy at the Equalizer

THE SCENE: Not hot , not cold , but the air was a bit stagnant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10 ic

run a lap stopping at the corners for ascending burpuess 1-5  and stopping once for some crowd pleasers at the road. Aka monkey Humperdinck 10 ic
THA-THANG:
Hey Buddy !!

  • Partner up . Each partner runs the loop in opposite direction. Every time they meet up they do the said exercise .pyramid Scheme, adding exercises and then dropping the first exercise after the 5th lap

  • 20 reps of each exercise

    Lap1- Merkins

    Lap2-Merkins, Big boys

    Lap3 -merkins, BBS, Peter Parker’s (4ct)

    Lap 4 -Merks, BBS, Peter Parker’s , monkey humpers

    Lap 5 -merks, BBS, Peter Parker’s, monkey humpers, burpees

    Lap 6- BBS, Peter Parker’s, monkey humpers , burpees

    Lap 7- Peter Parker’s , monkey humpers, burpees

    Lap 8 -monkey humpers , burpees

    Lap 9- burpees

    Lap 10- victory lap !

    mosey to the field

  • 4- 50-75% good form 100 yard sprints

MARY:
Star gazers x 10 ic

flutters x20 ic

30 gas pumps OYO
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
You therefore must be perfect , as your Heavenly Father is perfect
MOLESKIN:
The Bible verse above popped up as my nightly verse. I read it and immediately thought …how can I be perfect like god ? Impossible !! It’s a common verse but took me by surprise. I opened the verse to read the rest of the chapter. Love your enemies and pray for those that prosecute you. This world is full of hate and we need to turn that around for the good. What a better way to do it , than with F3 and the positive impact it has had in Knoxville.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Helping those who resist help

THE SCENE: Almost 90, rain and then humid

F3 WELCOME & DISCLAIMER

THA-THANG:
F3 Iron Pax Challenge, Week 4

COUNT-OFF & NAME-O-RAMA
8 men, no FNGs
CIRCLE OF TRUST/BOM:
Romans 14:13  Therefore let us not pass judgment on one another any longer, but rather decide never to put a stumbling block or hindrance in the way of a brother.

Colassians 4:6  Let your speech be always with grace, seasoned with salt, that ye may know how ye ought to answer every man.

 

As HIMs we desire to greet the day with energy, do good for our community, and help or brothers and sisters.  What happens, however, when the people we try to help are not receptive to the assistance we are trying to provide.  What do we do when we put in a great deal of effort to help another and we find them taking no real steps to help themselves.  When they turn down our advice with “yes buts”?  When they answer your attempts at optimism with pessimism”  When their basis stance toward your attempt at community with them is “People ain’t no damn good”?

We as HIMs must learn to have patience with individuals who are so difficult to help – and, frankly, sometimes difficult to like.  Jesus said this:  “Do not resist the one who is evil.  But if anyone slaps you on the right side of the cheek, turn to him the other also”  (Matthew 5:  39).  I don’t think that what Jesus was talking about here was to allow those who assault us to merely do so.  I believe that in this statement Jesus was talking about the approach we must take to people who resist our attempts to love them.  Sometimes we feel we are being slapped when we try to assist others.  Their resistance, their poor attitudes, their chide remarks can make us angry.  Our automatic response, which is certainly understandable, may be “To hell with you!”

But we must stand strong in the storm that hurting people throw at us.  It is the work of the devil in them that leads them to such behavior.  We must learn to keep loving.  That takes the fruits of the spirit:  Love, Joy, Peace, Patience, Kindness, Goodness, Faithfulness, Gentleness and Self-Control.  We must allow the onslaught and try to understand what, in the individual’s past, leads to their negative stance.  And, we can certainly go to our kinder brothers and sisters for advice and encouragement on how to hang in there with such people.

MOLESKIN:
Prayer for Mr. Jinxy who goes tomorrow for heart catheter.

Ruck Like an Egyptian

THE SCENE
72 and Muggy

WARM UP
1 Loop around West Hills Park (1.3 miles), stop twice for 20 merkins & 20 squats (ruck on).

THA THANG
1-2-3 Pyramid (all exercises done with ruck)
Ruck a loop up to Middlebrook Pike and back (approximately 4 miles, ok…more like 4.5), stopping at each mile to do the following pyramid routine:

Mile 1:
1 Curl, 2 Military Presses, 3 Squats
2 Curls, 4 Military Presses, 6 Squats
3 Curls, 6 Military Presses, 9 Squats
4 Curls, 8 Military Presses, 12 Squats
5 Curls, 10 Military Presses, 15 Squats

Mile 2:
6 Curl, 12 Military Presses, 18 Squats
7 Curls, 14 Military Presses, 21 Squats
8 Curls, 16 Military Presses, 24 Squats
9 Curls, 18 Military Presses, 27 Squats
10 Curls, 20 Military Presses, 30 Squats

Mile 3:
9 Curl, 18 Military Presses, 27 Squats
8 Curls, 16 Military Presses, 24 Squats
7 Curls, 14 Military Presses, 21 Squats
6 Curls, 12 Military Presses, 18 Squats

Mile 4:
5 Curl, 10 Military Presses, 15 Squats
4 Curls, 8 Military Presses, 12 Squats
3 Curls, 6 Military Presses, 9 Squats
2 Curls, 4 Military Presses, 6 Squats
1 Curls, 2 Military Presses, 3 Squats

Total = 6 miles, 40 Merkins, 100 Curls, 200 Military Presses and 340 Squats.

Dirty Dancing

THE SCENE: About 72° and dry, perfect weather for some dancing! 17 PAX total, 1 FNG (Wake Up)
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Little Baby Arm Circles (10)
  • Reverse LBAC (10)
  • Cherry Pickers (10)
  • Booty Bounce Pops (10)
    • In a squat position, knees go out(1), in(2), out(3) and then lift right leg(1), Knees go out(1), in(2), out(3), then lift left leg(2) etc…

THA-THANG:
Setup on the Grinder in a Dora Style workout. Stuck with the dirty dancing theme and listened to the soundtrack during the workout. 3 sets of exercises per round with 2 rounds. Ran a small lap between rounds all completed with a partner. Wrote in chalk at the starting line what the exercises were and how many reps per exercise. Partners had to complete the total amount of reps combined before moving to next exercise.

Round 1:

  • 100 Dry Docks – Lunges to the end of the Grinder and run back
  • 150 V Ups – Crab walk to end of the Grinder and run back
  • 200 Jump and Tucks – Dirty Dancing Crawl to the end of the Grinder with CMU and carry back
    • Dirty Dancing Crawl – Push CMU on ground while listening to Dirty Dancing Soundtrack

Run to road and back around

Round 2:

  • 100 Merkins – Farmer Carry 2 CMUs to end of the Grinder and back
  • 150 Rise and Shines – Karaoke to the end of the Grinder and back
    • Rise and Shine – Similar to put it on the shelf. Take a CMU and make it act like a sunrise and sunset.
      • Single count from one side to the other
      • Also acted as if you were lifting your dance partner as they jumped into your arms
  • 200 Big Boys – Sprint to end of the Grinder and run back

MARY:
Alphabet Mary (A-Z) and Finish on a Superman hold ~45sec
CIRCLE OF TRUST/BOM:
Recently I have been thinking about relationships, both with my wife and with my friends. I once heard some of the best relationship advice I think is out there. “Don’t keep score on favors, just do nice things for each other because you care about them.” My wife is in graduate school currently and she gets tired and exhausted by the end of the day like most of us. Even when we both are sitting on the couch, if she asked if I can get up and get her something, I don’t hesitate. I don’t really know what it is like to be in graduate school but I do know it takes a toll on her. Even tho I am tired too, I care about her enough to jump off the couch and get what she asked. I don’t keep count on how many times this happens because I don’t do it to have her do it for me later. I know she cares about be that when I am having a bad day, she will do the same.

Just do nice things for others because you care about them and because you are a nice person. Don’t do things for others so they will do things for you later. DON’T KEEP SCORE!! IT’S NOT A GAME TO WIN!!
MOLESKIN:
Keep Moses in your prayers on Saturday that him and his soon to be wife have a beautiful, stress-free wedding