F3 Knoxville

The Beatdown That Keeps on Giving

THE SCENE: Mid 40’s.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA – ACTIVE BASELINE:
Walking Lunges With a Twist (100ft)
Carolina Dry Docks (IC x 10)
Burnie Sanders Back (100ft)
Inchworms (50ft)
SSH (IC x 20)
Broad Jumps (50ft)
T-Merkins (OYO x 10)
Burnie Sanders Back (100ft)
High Kick Forward and Back (100ft)
Rockette Line in lieu of Woodshack (IC x 10)
Burnie Sanders Back (100ft)

THA-THANG:
Starting with 3 balls to the wall you have completed round 1. Add the next movement for round 2 – 3 balls to the wall, 5 pull-ups, run back to beginning. Round 3 begins with balls to the wall, pull-ups, adding merkins, then run back to start….
Round 10:
3 Balls to the Wall
5 Pull-ups
10 Merkins
15 V-Ups
20 Iron Mikes
25 Dips
30 Shoulder Taps
40 Rotating BBS
50 CMU Overhead Press
CMU Farmer Carry Back to Start

MARY:
LBC (oyo x20)
Ankle Touches (oyo x25)
Hello Dolly (4ct x20)
Slutter Kick (4ct x15)
Mountain Climbers (4ct x20)
Bycycle (4ct x10)

COUNT-OFF & NAME-O-RAMA
9 Pax out for TOUGH beatdown!
CIRCLE OF TRUST/BOM:
Finding myself struggling daily to find and hang on to the intensity and motivation to stay fit; I find myself searching and looking for motivational quotes, stories, and videos.  In my most recent search I found a list of 10 reasons to stay fit:
1. Get confident in your own abilities
2. Extend life expectancy
3. raise quality of life
4. Look and feel better
5. Be in a better mood
6. Have a stress-free life
7. Be more energetic
8. Become more productive
9. Discover who you are
10. Become Harder to kill
Though this list may not be the most motivating list to get fit or re-find the motivation it did sit on my mind heavily from another perspective. I couldn’t help but to reflect on God while reading this list, and finding that the list is almost a perfect reason to be a Christ follower. I found a way to incorporate following God into each of these 10 items and how this list served me more as a reason to follow Him!

MOLESKIN:
There’s rumor of a CSAUP headed this way….
ANNOUNCEMENTS:

B.R.I.C.K.

THE SCENE: 14 degrees, windy, CAH
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:

SSH x 20 IC

Team Mosey
THA-THANG:
Complete the B.R.I.C.K. Between each set, run a  “down and back” in parking lot. Constant motion…

  • Burpees: 2-4-6-8-10, 10-8-6-4-2
  • Rocky Balboas IC: 2-4-6-8-10, 10-8-6-4-2
  • Incline Merkins: 2-4-6-8-10, 10-8-6-4-2
  • Captain Thor’s: 1:4 Ratio… 1:4, 2:8, 3:12…. 10:40. PAX leading PAX on this one. Nice to see the guys collaborate and figure it out…
  • King Kong Thrusters: 2-4-6-8-10, 10-8-6-4-2

MARY:

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:

BRICK A singular positive Habit that is Advantageous to the individual or others.

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

Successful Outing

THE SCENE: Cloudy with temps in 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-Straddle-Hops; 10 Mountain Climbers, 10 Windmills, 10 Plank Leg Stretches, 10 Cherry Pickers
THA-THANG:

Mosey to parking lot across street.  Split into teams of two.  There will be sets of bricks at one end of the parking lot.  We will do Doras with the following activities.

Activity one:  Team member bear crawls to first cone, hops to second cone and then does Bernie Sanders to other end of parking lot.  Then sprint back across parking lot to tag partner and take over on Activity Two exercises.

Activity two:  teams will do 100 each of the following exercises with a set of bricks:

  • Overhead presses
  • Curls
  • Rows with bricks at sides
  • Wings out
  • Wings up
  • Wings down

Mosey on roadway and go to large parking lot that is south of the northern ballpark.  We will run in a counterclockwise circle around the parking lot stopping at each cone to do the following exercises:

  • Cone 1:  Ten Burpees
  • Cone 2:  20 Merkins
  • Cone 3:  20 Big-Boy Sit-ups
  • Cone 4:  20 Squat Jumps
  • Cone 5:  20 Buzz Saws (four count)
  • Cone 6:  20 Dive Bombers
  • Cone 7:  20 Smurf Jacks
  • Cone 8:  20 Shoulder taps (each shoulder = 1)
  • Rinse and Repeat

Mosey to Serpentine Sidewalk.  We will do 14’s all the way to Cardiac Hill.  We will lunge for one light and then sprint four lights, repeating that until we get to Cardiac Hill.

At Cardiac Hill, we will run up hill doing the following exercises at the following locations:

  • Turn 1:  20 American Hammers (four count)
  • Turn 2:  20 Hello Dollies (four count)
  • Turn 3:  20 Decline Merkins
  • Turn 4:  20 Bench Dips
  • Rinse and Repeat Twice

Mosey to AO.

MARY:
20 Flutter Kicks, 20 Bicycle Kicks
COUNT-OFF & NAME-O-RAMA
14 men, no FNG’s
CIRCLE OF TRUST/BOM:

In his book, Counterfeit Gods, Timothy Keller has one chapter entitled The Seduction of Success.  In it, he quotes from an interview with the pop star Madonna in Vanity Fair.  “I have an iron will, and all of my will has always been to conquer some horrible feeling of inadequacy . . . My drive in life is from this horrible fear of being mediocre.  And that’s always pushing me, pushing me.  Because even though I’ve become Somebody, I still have to prove that I’m Somebody.  My struggle has never ended and it probably never will.

Keller also quotes Mary Bell, a counselor who works with high level executives.  She commented that many executives don’t abuse alcohol – they abuse their own lives.  They complete a project, then look to the next one but must do better to reach that certain level of satisfaction.  They are always pushing for that better high.  They are achievement addicts.

We may achieve success in our jobs but then we look for better jobs, more income.  We often measure ourselves by how high up the company ladder we have climbed or how much money we make.  We look at our possessions or homes and compare ourselves to others in that way.  The trouble is, we may get a nicer home in a newer neighborhood but up our standard, now comparing ourselves to the richer and “more successful” people in the new neighborhood.  We envy the people with the nicest cars and newest homes.

We must give up this seduction of success.  It can lead us away from ourselves, from time spent in enjoyment with our family and friends, in time spent with God.  I am fortunate to have met some people in my life who have moved to break themselves from the success game.  I remember working as a jury consultant in Dallas, TX.  I lived in an area where I was comparing myself to others who were driving nicer cars, living in nicer homes.  I remember talking to a husband and wife at my church who were both attorneys.  They talked to me about how they had each made a decision to get out of the fast-paced law firms they had been in and work for lesser pay.  They sold their home in a rich area of Dallas and moved to a nice but less expensive home in Richardson, a suburb of Dallas.  They spent more time going to church, involving themselves with their children.  Their example helped me in my own struggle with the seduction of success.

I remember moving to Knoxville and feeling the burden lessening just because of the environment.  The brand and looks of your automobile are not as big a deal here in Knoxville.  I like that.  I also like how we in F3 accept all as brothers.  Who cares or even knows what our economic backgrounds are.

I don’t want success to be my counterfeit God.  God loves each of you for who you are.  God’s version of “be all that you can be” is much different than our commercialized view of looking at that phrase.  Our culture makes that phrase sound like, “to be all we can be” that we must achieve at the very highest level.  God wants us to do well but also wants us to rest in him.  He sees success much differently than we do.  So ask yourself, what does success look like for God?  Is it about relationship, about honor, about love, about trusting in Him, about serving others?  I think those things come much closer to what God wants for us than our cultural way of seeing success, where we are inadequate unless who keep achieving more and more.

MOLESKIN:
Safe travels for Waffle House on his trip out of county.
ANNOUNCEMENTS:

I-Beam Wake Up Call

THE SCENE: 40’s, no rain which was kinda nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH

Rockets

Merkins

Mosey around the AO parking lot

THA-THANG:
At each light along the path do the following (14 lights)

  • 5 burpees
  • 5 merkins
  • 10 BBS
  • 10 Squats

Omaha about half way and did the exercises at every other light to save time

11’s at the bathrooms: underhand grip easy ups and merkins at end of parking lot adjacent to Watt Rd.

Battle Buddy, at playground 1 buddy does close grip lat pull ups while partner runs to end of lot and does 5 – 8 count man makers, switch and repeat 2x.

Mosey to AO

MARY:
Flutter kicks – Swirly/ Shooter

Side crunches – Ratchet

Shoulder Blasters – Ratchet
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Special thanks to I-beam for the wake up call at 0500!  We almost got Boulder to post again but I failed to tell him we started at 0600 instead of 0700.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mules

THE SCENE: 43, little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

With rucks on

10 merkins

10 shoulder press

10 rows

Ruck 60# and 80# sand bags to Watt rd field switching as needed

THA-THANG:
2 teams, 2 pax each team

Team 1 is to move coupons across field by bear crawl sandbag pulls (80#), sandbag toss (60#), switch as needed.

Team 2 do the following exercises, 10 reps each and repeat circuit as needed

  • Alternate shoulder press
  • Some weird low, pass through lunge thing
  • Rows
  • Halo’s

Teams switch and repeat

Next evelution for the teams;

Ruck coupons the length of the field.   Do 10 calf raises with coupon at each end.   Switch coupons after calf raises.

Team 2 exrrciexe;

Curls

Lion Kings

Plank – pull through ruck

Squats

Ruck coupons back to the ao.

MARY:
Ruck a lap without coupons

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Pray for healing and patience for Wall Ball.

Butters put a good whoopins’on us.   He adjusted very well to the coupons that were available.   A true HIM and leader.

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