F3 Knoxville

Pickett’s Charge

THE SCENE:  Sunny and beautiful although humid.  Temps in 70’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle-hops, 5 Burpees, 8 Windmills, 4 Burpees, 8 Cherry Pickers, 3 Burpees, Plank Lifts, 2 Burpees, 10 Little Baby to Big Baby Arm Circles, Forwards and Backwards, 1 Burpee
THA-THANG:
Mosey to beginning of Dragon Tail.  We will do Route 66 up Dragon Tail starting with one and ending with 11 of the following exercises at each light:

  • Jump Squats
  • Big Boys
  • John Travolta (four count or once with each hand)

Pickets Charge to Road to Admin Bldg.  20 Merkins and 40 Baby Crunches at top of steps.

Mosey to Roadway.

Rest and gander at the beautiful view of the river below.

Mosey to the alley way that goes to the northeast corner of the Admin Bldg.  Go to the pile of bricks that is by a big tree.  Each man pairs up with a partner to do Doras.  While one partner is running to the end of the alley, doing ten decline merkins at curb, and running back, the other partner is working on the exercises.  The exercises are done with a pair of bricks.  Each set of partners will do 100 of each exercise.  The following are the exercises:

  • Overhead presses
  • Curls
  • Behind the neck lifts.
  • 100 Rows with brick in each hand and hand at side
  • 100 Squats with bricks above head
  • 100 Wings Forward
  • 100 Wings Up
  • 100 Wings Down

Mosey to road in front of Admin Bldg.  There will be cones placed on both sides of the road.  Go to each cone and do the exercises listed.

  • Cone 1:  20 Hello Dollies (four count).  Lunge to Cone 2.
  • Cone 2:  20 Bicycle Kicks (four count).  Run to Cone 3.
  • Cone 3:  Bernie Sanders up right sidewalk to Flag Pole.  Run back on other sidewalk.  Run to Cone 4.
  • Cone 4:  20 Dive Bombers.  Hop to Cone 5 which will be across the street and a number of yards to the north.
  • Cone 5:  40 Baby Crunches.  Run to Cone 6.
  • Cone 6:  Run down stairs and up stairs three times, staying to right side.  Run to Cone 7.
  • Cone 7:  20 American Hammers.  Bear Crawl to Cone 8.
  • Cone 8:  20 Squats.

Mosey to AO

MARY:
Stretching exercises.
COUNT-OFF & NAME-O-RAMA
16 men with one FNG.  He is Nathan Chesney whom we dubbed “Swimmies.”
CIRCLE OF TRUST/BOM:
We need to look at time differently when we think of God.

The Greek word “chronos” means time in a quantitative or chronological sense.  Thus, we are speaking of time in the chronos sense when we ask “What time is it?” or say “I don’t have much time left to finish this project.”  The Greek word “kairos” means time in the qualitative sense.  It is not time that can be measured but time that is identified but what happens in it.  We speak of “kairos” time when we say “the time is ripe” or ask “Did you have a good time?”  Jesus spoke in kairos time when he said, in John 2:4 “My hour has not yet come.”  As Frederick Buechner points out, it is in kairos time when the book of Deuteronomy says “there is a time weep and a time to laugh” or says “there is a time to reap and a time to sow.”  (these words were paraphrased in the famous song “Turn Turn Turn” by the Byrds).

When we are caught up (and often miserable) in the pace of the demands of our world (we have phrases for this such as “living by the clock”) we often are not truly enjoying God.  We can feel squeezed by time.  As Henri Nouwen says, time becomes a means to an end rather than moments in which to consider and enjoy God.  In chronos time we can end up believing that the real thing is always yet to come.

Chronos time is important.  We certainly must meet demands and consider the amount of time in which to complete projects.  But we must not forget kairos time.  Thomas Merton said “the Bible is concerned with time’s fullness” the time when the texture and richness of what we are involved in come to be felt and seen.  Time becomes more than what we have to get done.  Time is the experience of all of what life has to give us.

We must work at seeing time in the sense of kairos, not just chronos.  As Henri Nouwen puts it, time from the kairos standpoint “has to do with opportunity, with moments that seem ripe for their intended purpose.”  Nouwen goes on to explain that if we can consider God’s purpose in our experience of time, we can then say, even in difficult episodes, that “something good is happening amid all this.”

So in your days to come, ask yourself “what is God intending for me at this time?”  Whether your experience of a moment is good or bad, ask, “How might God be speaking to me at this moment.  What does God want me to get from this?  What is God wanting to teach me?  Could God be working to help me grow from this difficult experience?  Is God wanting me to share this moment with someone, to learn from another who may have experienced something similar?  Is God wanting me to slow down, to communicate with Him, to pray to Him, to trust Him more, to depend on Him.  Is God wanting to let me know that I am His and that I will be ok?

So, as you move forward, consider time in the sense of the kairos.

ANNOUNCEMENTS:
The eight workout challenge created by Abscess.

The dirty mac deuce

THE SCENE: Don’t know the exact temp, but 109% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10 IC
No rest for the following shoulder blaster exercises:
BAC forward x15 IC
BAC back x15 IC
Overhead claps x15 IC
Air presses x15 IC  – arms down for a quick rest
A little of this &that
SSH x20 IC
THA-THANG:
Mosey through lot and towards Bojangles.  Stop for a quick set of leg blasters in the LifeHouse parking lot:  10 squats, 10 lunges each leg, 10 jump squats with no rest in between.  Continue mosey and cross railroad tracks to the hill for Elevens.  Start at the bottom with 10 Mr. Spectaculars, Bernie uphill to the sign, 1 jump squat, run back down.  Continue with Elevens routing flapjacking the reps.

Recover and 10 count.  Mosey back toward start point and stop right in front of high school entrance for the Dirty Mac Deuce.  Four rounds, complete 20 reps of each exercise and run a lap around the parking lot before moving on to the next round.  Exercises as follows:

  • Round 1 – Derkins, lunges, superman swims
  • Round 2 – Wide merkins, prisoner squats, hello Dolly’s
  • Round 3 – Catalina wine mixers, calf raises, side crunches
  • Round 4 – Dips, pistol squats, American hammers

10 count.  Not enough time for rock routine planned, but too much time for just Mary.  Audible for some sprints.  Running the length of the parking lot, run 75% to the other end and slow mosey back.  Run 85% to the other end and slow mosey back, run 90% and mosey back.  All sprint to empty the tanks on the last iteration and walk back for Mary.

MARY:
No rest in between exercises:
Heals to heaven x 15
Plank 30 seconds
Flutter kicks x20
Plank 30 seconds
Box cutters x8 because time ran out and my abs were on fire
COUNT-OFF & NAME-O-RAMA
Fantastic Five in the north: Mr. Wedgie, Dr. Feelgood, WoodTick, Herbie, Abort
CIRCLE OF TRUST/BOM:
“I firmly believe that any man’s finest hour, the greatest fulfillment of all that he holds dear, is that moment when he has worked his heart out for a good cause and lies exhausted on the field of battle, victorious”
– Vince Lombardi

Obviously, we know what he was referring to when he said this.  However, in my opinion the more difficult thing is finding that good cause for which to work your heart out.  The hard part at least to me is to find where you can utilize your strengths for a great cause, but that is a challenge we should all be looking for: to find that cause that we can exhaust ourselves and works our hearts out for.

The Volunteer Express

THE SCENE: Sunny, warm, clear eyes, full heart, can’t lose.
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith. My name is Steam & I’ll be your QIC (Q In Charge) this morning. I am not a professional, you are here on your own volition. I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so but push yourself and those around you. thanks for coming out this morning men, let’s go to work.

WARM-O-RAMA:

Squat-Bender: 15 x 4 in cadence

Cherry-Picker(arms not legs): 30 x 4 in cadence

Imperial Walker: 15 x 4 in cadence

SSH: 15 x 4 in cadence

Modified Burpee (Army Burpee): 15 x 4 in cadence

THA-THANG:
Mosey to Pass Underneath Neyland Stadium

  • AO –> color stairs parking lot –> secret pass up to UT (bridge over water) –> Under Neyland
  • “The Neyland Express”
    • underneath Neyland
    • Gates 1-7 = burpee ladder
    • Gate 1 = 1 burpee
    • Gate 2 = 2 burpees
    • Gate 3-7…follow suit until PAX get done after Gate 7
      • hold plank after Gate 7 until all PAX recovers
    • Mosey to Neyland Parking Garage
    • 6 Poles (start @ farthest one from TBA – Thompson Boling Arena)
    • 6 Poles = 6 Rounds
    • Assemble battle buddy teams
    • Round 1
      • BB1 runs to pole 1 — executes 5 squats
      • BB2 executes flutter kicks until relieved
      • when done with Round 1 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 2
      • BB1 runs to pole 2 — executes 10 squats
      • BB2 executes BBSs until relieved
      • When done with Round 2 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 3
      • BB1 runs to pole 3 — executes 15 squats
      • BB2 executes flutter kicks until relieved
      • When done with Round 3 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 4
      • BB1 runs to pole 4 — executes 20 squats
      • BB2 executes BBSs until relieved
      • When done with Round 4 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 5
      • BB1 runs to pole 5 — executes 25 squats
      • BB2 executes flutter kicks until relieved
      • When done with Round 5 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 6
      • BB1 runs to pole 6 — executes 30 squats
      • BB2 executes 10 incline/decline/regular merkins
        • 10 seconds of rest in between each style merkin
        • Rinse&Repeat until Round 6 is done
    • [ 10 SSHs + 10 count rest ]
    • BLAST ROCKY TOP BECAUSE GO VOLS
    • Mosey back under Neyland –> back side of UT –> up into WFP –> AO
    • BLAST FINAL COUNTDOWN & EYE OF THE TIGER THROUGH BLUETOOTH SPEAKERS

MARY:
3.17 miles covered total
COUNT-OFF & NAME-O-RAMA
9 PAX — Preacher, Dugger, Careless, Passport, Red Writer, Quarantine, Rousey, Dinger, Steam
CIRCLE OF TRUST/BOM:

3 of Pat Summitt’s Maxims

  1. Take Full Responsibility
    1. Of your life – all aspects
  2. Make hard Work Your Passion
    1. Idk what you’re passionate about but don’t give it up. Know why you’re working hard though. identify your “why”
  3. Make Winning Your Attitude
    1. Make Christ-driven winning your attitude everyday
      MOLESKIN:
      Insert any personal comments, notes, devotion content, etc.
      ANNOUNCEMENTS:
      Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Heart of a Warrior

THE SCENE: 72 degrees, misty and humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop X 50 (IC)
  • Imperial Walkers x 20 (IC)
  • Squats x 20 (IC)
  • Mountain Climbers x 20 (IC)
  • Supermans x 10 (IC)

THA-THANG:

Mosey to Courtyard

  • 11’s with Merkins and Jump-Squats

Mosey to the coupon pile and partner up.

  • Dora’s (partner runs the steps and back)
    • 200 curls
    • 200 overhead tricep
    • 200 overhead press
    • 200 rows

Mosey to the Courtyard Walls

  • Burpees x 5
  • Iron Mikes x 10
  • Decline Merkins x 15
  • Dips x 20

Mosey back to Start.

MARY:
No time for Mary today!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

From the book, “Fight: Winning the Battles That Matter Most”, by Craig Groeschel, God has given us each a heart of a warrior. An inward, natural desire to stand up for what’s pure and true.  A warrior must have a cause to fight for or he will find the wrong thing to fight against.  You may not think of yourself as a warrior. You’re laid back. Everything is cool, no worries.  You may think you don’t even have a reason to fight.  Well, consider this.  “You’re already in a fight, whether you know it or not. Your spiritual enemy wants to take you out.  He’s a master at making strong men weak.  Sometimes he does that by making us comfortable, secure, and safe, resigned to a mediocre life because it’s familiar and doesn’t require much from us.  Is that really how you want to live?”  –Craig Groeschel

Remember this… God is in the business of making weak men strong.  He will equip his warriors with strength and purpose if we call on him.

MOLESKIN:

It was great to start the day with these HIM’s. Didn’t stop moving, burned some goo.  Encouraging.

 

Cheat Sheet Tabtas

THE SCENE: Raining cats and dogs
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Today’s workout is called the tabtas, this working consist of doing each exercise hard for 20 seconds rest for 10 sec and start right back with this as one team so we fight through this together.  Do 8 rounds of each exercise 4 minutes total per exercise.

  • Mericans
  • LBC’s
  • Burpees
  • Mountain Climbers
  • Flutter kicks
  • Cheatsheet Cherry pickers
  • Walking lunges
  • Side straddle hops
  • High Knees

COUNT-OFF & NAME-O-RAMA
17 PAX

CIRCLE OF TRUST/BOM:
In 2013 I was robbed(some childhood friends set me up).  This let me to find F3.   Conclusion is I don’t go out any more and nothing good happens after midnight.  God lead me to be a HIM and pour back into the kids at my Alma mater, i mentor the Bearden BB and some FB me being an ex college FB player, thats my way of giving back amen!