F3 Knoxville

Spring Practice

THE SCENE: 49 degrees, cloudy, great day for some practice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles (4-count) x 12 forward, x 12 back

Cherry pickers x 12

SSH (4-count) x 20

5 burpees

THA-THANG:

  • Mosey to Emerald Youth Soccer Complex
  • Kick Coverage:  PAX splint into 2 equal groups.  Line up on goal line.  1 HIM kicks or punts the ball as far as possible, the rest of the group sprints to the ball, the HIM who recovers the ball has 5 reps of appointed exercise, everyone else 10 reps.  Second group goes while 1 group completes reps on opposite side of field.  Repeat until all PAX have kicked.  Exercises: Round 1 burpees, Round 2 Wide Merkins, Round 3 Ranger Merkins, Round 4 Diamond merkins, Round 5 Catalina wine press, repeat as necessary.
  • Tennessee Drill:  Circle up in middle of field.  Groups of 4 in center battle with appointed exercise to exhaustion while 1 HIM calls out cadence, last one standing is the winner.  While central group is battling, PAX in circle perform appointed exercise.  Round 1:  Center WWII sit-ups , circle squats.  Round 2:  Center Merkins, circle forward lunge.  Round 3:  Center Hello Dollys, circle Reverse lunge.  Round 4:  Center CDD, circle Bobby Hurleys.
  • Two Minute Drill:  Cross the field with appointed exercise as a group until goal line is crossed.  1:  Broad jum burpees x 5.  2: Bear crawls 4-count x5.  3:  Crab walks 4-count x 5.  4:  Merkins x 5 (we did not make forward progress, but it was well executed.  5:  Forward lunge x 5.  6:  Cross the goal line with high steps, finishing with your best Heisman pose.
  • Mosey back to AO

MARY:

  • Out of time

COUNT-OFF & NAME-O-RAMA
19 strong with 1 FNG.  Cougar and Bullseye  were also in attendance (could not find their tags).  Welcome FNG Jarrett Delozier ( Zacchaeus)
CIRCLE OF TRUST/BOM:

  • How do you handle or respond to constructive criticism?
  • “Criticism may not be agreeable, but it is necessary.  It fulfills the same function as pain in the human body.  It call attention to an unhealthy state of things.”  Winston Churchill
  • “The trouble with most of us is that we would rather be ruined by praise than saved by criticism.”  Norman Vincent Peale
  • “The fear of the Lord is the beginning of knowledge.  Fools despise wisdom and instruction.”  Proverbs 1:7

MOLESKIN:
Pray for Sam, friend of G-6, who is fighting cancer.

Circuits of Courage

THE SCENE: Just about perfect weather – 50 degrees, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 25
  • Cherry Pickers IC x 10
  • Tempo Squats IC x 12
  • Merkins IC (4 ct) x 15
  • 2 sets of 5 burpees OYO as we toured the circuit

THA-THANG:

We did a circuit on the grinder (1 station at each corner) with 1 station at the flag pole, and another at the pavalon. Each station has 2 exercises listed. Pretty simple – pair up with a battle buddy and do 20 reps of both exercises listed and move to the next station until time is called. Ended up making it through 3 rounds.

  • Station 1: Mountain Climbers (4 ct.) and Squat Jumps
  • Station 2 (flag pole): Dry Docks and Flutter Kicks (4 ct.)
  • Station 3 (pavalon): Bench Rows and Derkins
  • Station 4: Supermans and Hello Dollies (4 ct.)
  • Station 5: Shoulder Press and Bicep Curls (both exercises with the supplied rocks)
  • Station 6: Merkins and Lunges

Mosey to base of Little Baby Hill. One partner runs the hill and does 2 burpees at the top, while the other does squats at the bottom. Rinse & repeat – 3 times up the hill each.

MARY:

Did a little plank work, 20 American Hammers (4 ct) IC, and finished with AMRAP LBC’s for the last minute.

COUNT-OFF & NAME-O-RAMA

38 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

When one man acts courageously, it strengthens the spines of other men. It took courage for Peaches and Food Truck to share their testimonies with us at the 3rd F event on Saturday. By doing so, they allowed our small group time to be more open and allowed us as men to be more vulnerable with each other because they had the courage to be open themselves.

When we come out each morning to the gloom, we can either choose to push through the suck and make our brothers push themselves harder and farther than they imagined, or we can choose to half ass it and settle for mediocrity. When I see a brother pushing himself to his max, something stirs inside me that makes me want to push myself harder as well. Don’t be the guy who waits for someone else to step up before stepping up yourself. We’re called as HIMs to be the guy that strengthens the spines of other men through our actions.

Touch the paths

THE SCENE: 40ish and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We stretched OYO
THA-THANG:
We ran around and touched every path inside the park.  4 miles in just a hair under 40 mins.

MARY:
We skipped this it’s a RwPS Q
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
We learned that Shooter is studying to attend medical school, and is applying to schools throughout the nation.  We all agreed that Junk is not a normal surgeon because he is a) friendly, and b) seems to really care about people.  We also all agreed that Frosty is a lazy slacker who a week ago told us he would lead the PAX at this Q and instead got scared and snuggled in his fartsack.
ANNOUNCEMENTS:
Tank’s Hardship Hill OCR in May.

Tennis Court Circuit

THE SCENE: 42 and Wet…Was able to keep the clouds parted long enough to have a rain free beatdown…
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH ICx25
  • TN Rocking Chair ICx15
  • Tempo Squats ICx10
  • Windmills ICx10
  • Rockettes (Left Leg First) ICx10
  • Squat Jumps x15 on Q

THA-THANG:

Battle Buddy – Following Movements are done together:

  • Burpee Broad Jumps Down
  • Walking Lunge Back
  • Wheel Barrow Down & Back

Tennis Court Circuit:

  • 10 BBS w/twist
  • 06 Hand To Sky Merkins
  • 10 Ankle Touches
  • 06 Squat Jumps
  • 10 X’s and O’s
  • 06 Shoulder Tap Merkins
  • 10 CMU Press
  • 06 Burpees
  • 10 Box Cutters
  • 06 Spiderman Merkins

Half way through Pax go for a run around the block and return to the circuit in the opposite direction.

8 Minutes of CMU Shoulder Work to Finish Out the Beatdown!

CIRCLE OF TRUST/BOM:
Psalm 62 – I encouraged the Pax to spend time in Psalms 62 and find out what that means to them/for them. I explained what it meant for me and my daily battles and life long pursuit of God.

Magic No. 24

THE SCENE: 44 degrees // light rain // cloudy but kinda purty outside
F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – Faith. My name is Steam and I’ll be your Q this morning. I am not a professional – you are here on your own volition, which means 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.
WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 15 x 4 in cadence

2. Cherry-Picker: 15 x 4 in cadence

3. Windmill: 15 x 4 in cadence

4. Squat: 15 x 4 in cadence

5. Merkin: 15 x 4 in cadence
THA-THANG:
Mosey — PT — More PT — More Mosey — More PT — Mosey Home

  • Mosey to The Square (American Indian run formation)
    • Bridge across Henley St. = battle buddy side lunge across
  • Arrive @ front of Market Square
    • 24 x 4 SSH in cadence
  • Assemble battle buddy teams
  • “It Pays Tn Be A Winner
    • 4 stopping points to cross market square
    • 5 rounds
    • Round 1: 5 merkins/square
      • Sprint back to start
    • Round 2: 10 dry docks/square
      • Spring back to start
    • Round 3: 15 buddy sit-ups/square
      • Sprint back to start
    • Round 4: 20 SSHs/square
      • Sprint back to start
    • Round 5: 25 squats/square
      • Sprint back to start — hold plank
  • Mosey to S side of Market Square — enter well lit /charismatic Ally running parallel to Market square
    • Mosey 1/3rd of way: 24 merkins
    • Mosey 1/3rd of way: 24 plank jacks
    • Mosey to end: 2 burpees
  • Mosey around to N side of Market Square
  • ABS
    • Battle buddy decline sit-ups (24)
      • Sprint to S side of Market Square & back = Bell & Back
    • Flutter kicks: 24 x 4 in cadence
      • Bell & Back
    • American Hammers: 24 x 4 in cadence
      • Bell & Back
  • Market Square Departure Exit Ticket
    • SSH: 50 x 4 in cadence
  • Mosey Back Home
    • Before bridge across Henley St.
      • 24 squats x 4 in cadence
  • Porti-Pottys alongside pond at WFP
    • Squat rotations all the way down the line
    • American Indian Run back to field
  • Take the Field
    • Sprint the field – 100%

 

COUNT-OFF & NAME-O-RAMA
PAX Count: 8

Cheatsheet – Waxjob – Cheesesteak – G-6 – Abort – Pfeiffer – Detention – Steam
CIRCLE OF TRUST/BOM:

I want to encourage us to take heart this morning men. I’ve had the honor of getting to know and be mentored by a Marine officer by the name of Brandon Rabun. He’s a warrior for Christ above all else, even above the Corps. I want to share something he shared with us on our spring break trip last week. I need to hear this more than anyone.

“We’re men, let’s act like it. Be strong. Physically run a mile – lift a weight – climb a mountain – let’s do this together. Mentally be emotional and show a loving side at all times. Spiritually, open the word and encourage other men to do the same. As men were not allowed to be weak. Throw that away – accepting and owning your weaknesses shows the upmost strength. – Walk alongside men of character and impact to battle your weaknesses together in fellowship.”

Brandon is a huge role model for me.

So this morning I want to call us as men into active duty for the Lord. Take heart in him, because everyday we’re going toe to toe with the enemy. But we don’t have to do it alone or do it according to the world.

|| Keep the Faith & Fight the Good Fight ||

|| No Man Left Behind – No Man Left the Same ||