F3 Knoxville

2 For Tuesday: Character-Building Festivities

THE SCENE: SUPER cool, like 70s cool. Breezy baby.
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith! My name is Steam & I’ll be your Q this evening. I am stoked to be back here Qing with you guys. I am not a professional and you are here on your own volition – which means that you chose to be here this evening, just like everyone else. Let’s rock!

WARM-O-RAMA:

Side-Straddle Hop (SSH): 11×4 in cadence

Steam: “We will be celebrating 2 For Tuesday this evening gents”

Side-Straddle Hop (SSH): 11×4 in cadence

Baby Arm Circles: 11×4 (forward) in cadence // 11×4 (backwards) in cadence

Baby Arm Circles: 11×4 (forward) in cadence // 11×4 (backwards) in cadence)

Cherry- Picker: 11×4 in cadence

Cherry-Picker: 11×4 in cadence

Imperial Walker: 11×4 in cadence

Imperial Walker: 11×4 in cadence

Let’s get on the mosey!
THA-THANG:
[The 2nd part of any 2 For Tuesday exercise can be substituted w/5 burpees if PAX chooses]

  • Mosey towards Cardiac Hill

 

  • Every stop sign PAX passes = 8 merkins (1-count)
    • 3 stop signs = 24 merkins

 

  • “Cardiac Hill 100”
    • 4 points of contact going down Cardiac Hill
    • (1) Top of Cardiac Hill (2) curve 1 on Cardiac (3) curve 2 on Cardiac (4) bottom of Cardiac
    • At all points of contact
      • 10 squats
      • 10 big boy sit-ups
      • 5 incline merkins (facing up Cardiac)
    • PAX holds the plank at the bottom of Cardiac

 

  • PAX American Indian runs to boarded walkway by the river
  • PAX forms battle buddies

 

  • 11s
    • Boardwalk overlooking the river: LBCs (4-count)
    • Left Down the boardwalk 20ish yards: Merkins (4-count)
      • 10 + 1
      • 9 + 2 and so on
    • High-Heels leads PAX in core work exercises until 6 recovers on the boardwalk overlooking the river

 

  • PAX duck-walks up a little hill into the grass about a football field away from the Lakeshore Chapel

 

  • The Slinky
    • PAX gets into 2-man battle buddy (BB) teams
    • Q gives command to run – stop (hold plank)
    • (1) 1st BB team runs until the command “down” is given
    • (2) 1st BB team drops down into a plank
    • (3) 2nd BB team sprints past 1st BB team until the command “down” is given
    • (4) 2nd BB team drops down past the 1st BB team in the plank position
    • (5) 3rd BB team sprints past the 1st and 2nd BB teams, until the command “down” is given
    • (6) 3rd BB team drops down past the 1st and 2nd BB teams, holding the plank position
    • Rinse & Repeat – starting with the 1st BB team – until all PAX reach the edge of the Lakeshore Chapel

 

  • Doubtfire verbalizes the fuel on the fire and PAX rushes through the field in back of the chapel, across the street under a tree
  • Q leads PAX in Monkey-Humpers, in front of soccer moms, kids, and God himself
    • 11×4 in cadence
    • [2 For Tuesday]
    • 11×4 in cadence
  • Q points to an object 40-50 yards away – PAX charges at it full-speed

 

  • PAX are facing a hill
  • Q instructs PAX to get in a decline big boy setup position on the hill
  • 11 1-count big boy sit-ups
  • [2 For Tuesday]
  • 11 1-count big boy sit-ups

 

  • PAX runs up the hill and recovers by two trees close to the road leading to the Asylum PM road
  • Q leads PAX in 11 1-count Pinto Squat-Jump Twists(?) (Jury is still out on the official name)
    • Starting position: PAX facing 1 direction
    • PAX squat –> jump up and twist –> landing facing the other direction = 1
  • [2 For Tuesday]
  • 11 1-count Pinto Squat-Jump Twists

 

  • Pax charges towards the final stop sign
  • PAX charges the final road/hill back up to the AO

 

  • handy.

MARY:

Total Time: 45:20

Distance: 2.2miles

Elevation Gain: 128ft.
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:
Giving Credit/Being Your Own God

I just got a new job, am moving into a new house, have a new relationship with a great girl – things are going great in my life right now. And I feel like I need to hear this more than anyone: I need to realize that my pride is a very dangerous thing and that I am blessed with these things because there is a God above who is working in my life and putting breath in my lungs – to serve Him. None of the seeming success in life that I seem to be a part of has anything to do with “me being the man” or “me crushing it” lately. It’s so easy for me to pat myself on the back and develop a false sense of “look what you did man, you’re doing great.” Sometimes as men I think it’s easy for us to fall prey to our own pride in our work or successes in life, etc, and not remember who woke us up this morning and spoke life into the blessings we enjoy. We were created for so much more than ourselves men! Our story is just a small small part in the great HIStory He’s telling through us.

Keep the Faith & Fight the Good Fight!

ANNOUNCEMENTS:
Prayer Requests (PRs): Steam’s new dating relationship – struggling/wanting to keep the Lord at the center and working on being a HIM in it.

Psalm 27

THE SCENE: Clear to partly cloudy, 60 degrees F, 71% humidity – Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers, Imperial Squat Walkers, Little Baby Arm Circles, Windmills

AO Run, Bernie, and Karaoke

THA-THANG:

Starting at South end of Bomb Shelter AO

Merkins x12

WWII Sit Ups x12

SSH x12 (4 Count)

Dry Docks x12

Pull Ups (Modify – Inverted Pull Ups) x12

Box Jumps (Modify – Step Ups/leg) x12

Dips x12

Bernie to CMUs and with CMU perform the following:

Lawn Mower Pulls x12/arm

Bent Rows x12

Squats x12

Curls x12

Triceps Extensions x12

Upright Rows x12

Russian Swings x12

Bear Crawl line to line (about 25 yards)

Run past Troll Bridge (to trail intersection)

Burpees x3

Run to AO

Bear Crawl line to line (about 25 yards)

AMRAP …… until time to recover.

MARY:

Flutter Kicks, Box Cutters, and X’s and O’s

COUNT-OFF & NAME-O-RAMA
14 total, no FNGs

CIRCLE OF TRUST/BOM:

Proverb 27

17(a) As iron sharpens iron is one of the mantras of F3 but there is more wisdom from Solomon in Proverb 27.  Here are some of them:

1  Do not boast about tomorrow, for you do not know what a day may bring forth.  (Be humble, don’t be overconfident.  Be on guard.)

2  Let another man praise you, and not your own mouth; a stranger, and not your own lips.  (Be aware of and avoid self praise.  It means much more when it’s from an outside source.)

4  Wrath is cruel and anger a torrent, but who is able to stand before jealousy?  (Jealousy has a power and destructive capability that goes beyond wrath and anger.  The latter are usually from being provoked while jealousy is more secret and buried within our mental darkness.)

7  A satisfied soul loathes the honeycomb.  (When our life is satisfied from a material or physical aspect we find it easy to reject things that are usually pleasing to us.  Instead we need to fill our hearts and souls with God and His spiritual truths.)

18 Whoever keeps the fig tree will eat its fruit.  (The worker is worthy of the fruit of his labor and not just literally.)

20 Hell and Destruction are never full; so the eyes of man are never satisfied.  (Our longing for things we desire will never be satisfied.  The answer is to have the need channeled and satisfied in God and what He provides.)

15-16 A continual dripping on a very rainy day and a contentious woman are alike; whoever restrains her restrains the wind, and grasps oil with his right hand.  (Instead of trying to change a contentious woman, a wise and godly husband loves her as Jesus loves his church and leaves the changing up to God.)

But getting back to Verse 17, the entire verse reads, “ As iron sharpens iron, so a man sharpens the countenance of his friend.”  Just as the striking and friction of iron against iron can sharpen one another, so it is with each of us.  We should not shy away from giving and receiving critical and constructive criticism.  Don’t let a brother walk alone, sharpen him with godly communications.  Walk together in mutual concern for each other’s burdens, worries, and temptations.

Credit David Guzik, Enduring Word                                                                                                          September  6, 2017

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

Harness your spirit animal

THE SCENE: humid low 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 cherry pickers in cadence

10 baby arm circles in cadence 10 reverse baby arm circles in cadence
THA-THANG:

Sloth crawl to parking lot then 10 supple hip squats

Bear crawl back with high knee lunges 10

Gorilla hops to end then mountain climbers 10  4 count cadence then jog back

3 rounds beat the clock 15 minutes

10 CMU press

10 inch-worms

10 lunges with CMU

20 spider merkins (10 per side)

20 side straddle hops single cadence

We made it in 7:32 seconds

3 Bears bear hug relay

3 people  bear hug carry a sandbag of differing weights  to end of parking lot and back while others are doing an exercise until all have completed their run carrying each bag

Hold my Bear:

4 rounds

Bear crawl with CMU pull throughs

10 CMU bearpies

MARY:

Clean-up

50 Squat

25 LBCs

40 SQuat

20 LBCs

30 squat

15 LBCs

40 squat

20 LBCs

50 Squats

20 LBCs

COUNT-OFF & NAME-O-RAMA
Hands Assfault Cheatsheet lillydipper Pele Flashback Waffle House Husker
CIRCLE OF TRUST/BOM:
Be a wolf
Be a Lion

Take nothing for granted Set goals

Be a better person

 

Crazy 48s

THE SCENE: 70s… Wet and muggy! Not raining though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Tempo merkins x10 IC
Rockettes x15 IC
Tie Fighters x10 each way IC
Hindurkins x10 IC
Tempo CDD x10 IC

THA-THANG:
Insert information about the workout.
Start in the parking lot:
1 lap around the lot, 24 Merkins at each end for 48 total.

Mosey to the Watt Rd field:
1 lap, 12 Merkins and 12 Iron Mikes at each corner for 48 reps of each exercise.

Mosey back to field #1:
1 lap, 8 merkins, 8 Iron Mikes, 8 hand-release dry docks at each corner plus midfield for 48 reps

Mosey to the upper field:
1 lap, run in a figure 8 to make 8 stops
6 merkins, 6 Iron Mikes, 6 hand-release dry docks, and 6 8-count body builders at each stop for 48 reps

Sure doesn’t sound like much, but we’re outta time!

MARY:
48x 4-ct Flutter Kicks IC
2 rounds Row your Boat
7 4-ct LBCs until time up!
COUNT-OFF & NAME-O-RAMA
12 PAX with one FNG knocked out a total of 356 Merkins and Dry Docks, according to Cornhole and Cosmo!
CIRCLE OF TRUST/BOM:
Today is my second F3versary… All of your HIMs have been a real encouragement to me, and I look forward to embracing the suck with you every time I post. I love you guys!
MOLESKIN:
When I was planning this Q, I wasn’t sure about that last lap around the field… Only 6 reps? I was both pleasantly and unpleasantly surprised at the sufficiency of suck provided by those 6 reps!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

W.A.S.H.ing at the Quacken

THE SCENE: Overcast, 72°F, Feels like 73°F, Humidity 92%, Wind 1mph from NNE – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 25x IC
  • LBAC 15x IC Forward & Backwards
  • Little of this/Little of that

THA-THANG:

  • Burpee Indian run – Last PAX drops and does 5x Burpees, catches up to group and takes lead position, last PAX drops
  • Stop at Pavilion for the W.A.S.H.
    • 50x Werkins
    • 100x American Hammers
    • 150x Step-ups – Modified to lunges due to the stability of the benches
    • 200x Hip Thrusts
  • 1 Round of Cadre Rooney WOD
    • 75x 4ct Flutter Kicks
    • 75x 4ct Overhead Claps
    • 75x 4ct Mountain Climbers
    • 74x Squats
    • Sprint to end of playground and back

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The fear of failure is not what we should be afraid of. The absence of the fear of failure means we are not improving or pushing ourselves. We need to find those places in our lives where we can step out and push ourselves to improve. These areas will have the potential of failure with them, but that fear will motivate us to work hard and strive to overcome.
MOLESKIN:

ANNOUNCEMENTS: