F3 Knoxville

Roots

THE SCENE: 39 degrees, cloudy, a slight pleasant drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10

SSH x 25 in cadence

Tempo Merkin x 10

Tempo Squat x 10

5 burpees on your own
THA-THANG:

  • Mosey to the Big Ball
  • Morning Call:  Pax split into 2 groups, first person does 5 Big Ball pull-ups, rest of the Pax in plank position, as first person calls out his pull ups, Pax performs 5 merkins, switch and repeat until everyone has completed pull-ups.
  • Split into groups of three, mosey towards Volunteer Landing, each group picks up one rock along the way.  Share the load until we reach Volunteer Landing.
  • In our teams of three, partner 1 does shoulder presses with rock while partner 2 performs  WWII sit-ups at other end of the Landing, partner 3 runs between performing 5 burpees in the middle.  Switch until each partner has completed both exercises.  Repeat with curls/flutter kicks, squats with rock/sweat angels, triceps extensions/American Hammers.
  • Mosey back towards the AO with rock, putting it back along the way.
  • Out of time

MARY:
No time for Mary today.  We had already put in a bit of overtime.

COUNT-OFF & NAME-O-RAMA
17 strong this morning planting good roots.  No FNGs today.
CIRCLE OF TRUST/BOM:
Jeremiah 17:7-8 But blessed is the one who trusts in the Lord, whose confidence is in Him.  They will be like a tree planted by the water that sends out its roots by the stream.  It does not fear when the heat comes; its leaves are always green.  It has no worries in a year of drought and never fails to bear fruit.

Where are your roots?  What do you place your trust and confidence in?

Jeremiah 17:5-6 Cursed is the one who trusts in man, who draws strength from mere flesh and whose heart turns away from the Lord.  That person will be like a bush in the wastelands…

Assessing our roots:  What is your first response when tribulations or calamity strikes?  If your response is stress, fear, worry it may indicate we have faulty roots.  In trials are we life givers or takers?  In the midst of struggles are we continuing to bear fruit and breath life into others?

Womens Work

The scene: 40 and moist

Welcome and disclaimer

Warm o Rama

Mosey around the tennis court
10 Burpees OYO
Windmills
Merkins
Groiners
I Y T

The Thang

Mosey to the outhouse
30 box jumps

Partner Dora (suicide)
100 decline stacked Merkins
100 rotating lunges
100 stacked feet Merkins
100 cobra squats

Different partner
Mosey to the skate rink (long lap)
100 iron mikes
100 alternating BBS
100 flamingos
100 CDDs

Whose got wheels?

5 tennis court sprints with 10 Merkins

Mary
Worm crunch
London bridge
Werkins

BOM

Be a part of a men’s group and you will be a better believer. As part of mine I am leading a session on wives next week. My first thought was to go into the Word and see what God said about wives. He says:

Proverbs 18:22

“He who finds a wife finds a good thing and obtains favor from the Lord.”

Ephesians 5:25

“Husbands love your wife as Christ loved the church.”

I can honestly say I haven’t always been the best husband. Or at least the husband my wife deserves. Thankfully she hasn’t caught on that she could do better… but if I am supposed to love her like Christ loved the church, it means I’m supposed to be kind to her, fight for her, pray for her, lead her, and love her with all my heart. Thankfully God and wives forgive us when we don’t do as we should.

And while I believe that Valentine’s Day is a holiday made up by card, chocolate, and flower companies to offset their losses during the holiday season, we are supposed to show our wives how much we love them tomorrow, I encourage you to not let it just be tomorrow, but everyday.

We joke about the inspiration book for today, “Women’s Heath Little Book of Exeecises”, and the pictures in the book, we shouldn’t compare our wives to other women. It does us no good to compare our wives to 20 year 0% body fat cheerleaders. We need to stop looking at this pictures, or phones, or other women at all, and love our wives for who they are and what Christ sees in them.

So go home hug your wives and really tell them how much they mean to you and how much you love them.

If it was easy, everyone would do it!

THE SCENE
39 and drizzling…PERFECT!

 

WELCOME & DISCLAIMER

 

WARM UP
COP

  • SSH x25 IC
  • Imperial Squat Walkers x15 IC
  • Little Arm Circles x10 each Forward and Back IC
  • Side Lunges x15 IC
  • Two laps around the parking lot

Partner up and line up along the curve marked by the yellow cones.

 

THA THANG
It Takes Two
Battle Buddys will take turns performing 1 rep of exercise each until they reach 30 reps total.  Sprint to the orange cone, complete 10 4ct SSH then lunge to yellow cone.  At yellow cone, sprint back to start point.

Exercises:

  • Rd 1: Burpees
  • Rd 2: Dry Docks
  • Rd 3: Wide Merkins

Rinse and repeat!

Mosey to the playground

 

1-2-3 Pyramid on Benches
Do the following: 1 Box Jump, 2 Decline Merkins, 3 Squats.  Repeat adding one rep to the first exercise and multiplying that number by 2 and 3 for the other exercises until you get to 10, 20 and 30 reps respectively.

Mosey to new parking lot

 

Parking Lot 11’s
Start at one end of the parking lot, 1 Diamond Merkin.  Run to far end, 10 Jump Squats. Run back to start, rinse and repeat adding 1 rep of Merkins and subtracting 1 rep from Jump Squats each round.

 

MARY (On the Run)
Gather in the parking lot for quick abs.

  • 4ct Flutter Kicks x25 IC
  • 4ct American Hammers x20 IC

Mosey back to the SP

 

COT
Number Off & Name-O-Rama (43 PAX, incl 1 FNG)

 

BOM
“King. Warrior. Mentor. Friend.  Four pillars of a manly heart.  Every man is commissioned by his Creator…
to provide, as a Servant-King
to protect, as a Tender Warrior
to teach, as a Wise Mentor and
to connect, as a Faithful Friend

– Stu Weber, The Four Pillars of a Man’s Heart

I’ve recently picked up a book I read a long time ago, “The Four Pillars of a Man’s Hear” by Stu Weber.  In the book Weber presents that all men four core pillars that support and give shape to their masculinity: King, Warrior, Mentor and Friend.  The transformation from boyhood to manhood is about growing and stewarding these masculine energies.

Part of what I experience in the mornings at F3 is an awakening of my warrior.  Pushing hard, struggling, embracing the suck…all that reminds me that I am alive and made to move, to have impact.  This is a good thing, a needed thing.  I’ve also noticed that sometimes I bring the warrior home and relate to my family from that place.  Usually not what they need.  What my family needs is for me to be a King.  One who lovingly leads and serves them.  Every King is a warrior, but not every warrior is a King.  The King channels the Warrior’s energy so that it is productive and life giving.

Today I want to challenge ALL of us to enter back into our world as Kings.  Speak life to those around you.  Play the man…be a king!

Nice & Low Impact

THE SCENE: It was Cold!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 40
  • WGM (World’s Greatest Merkin) IC x 5
  • Rockettes IC x 15
  • Merkins OYO  – 2 Minutes
  • BBS OYO – 2 Minutes
  • Burpees OYO x 10

 

THA-THANG:

Circuit 1 –

  • Gorrilla Shuffle Line Dance- OYO
  • HR Merkins x 2
  • Gorilla Shuffle x 3 to the Right
  • HR Merkins x 2
  • Tuck Jumps x 2
  • Bear Crawl FWD x 10
  • Rinse & Repeat to the Left and Make your away across the Soccer Field
  • 10 Burpees and take a Hot Lap around the Field – Plank it up Center Field

 

Intermission

  • Rock Climbers IC x 15 (Not Mountain Climbers those are standing)
  • Plank Jack IC x 15
  • Dips OYO x 25 (4 Sets)

 

Circuit 2 –

  • Caterpillar Merkins OYO x 1 Ascending to 5
  • Add Lunge (ea leg) for every Merkin – work your away across the field
  • 10 Burpees – Take a Hot Lap

 

2nd Intermission

  • Plank it up Mid-Field
  • Absolutions – Hi Plank – Lo Plank – Lo Plank Jacks on a 6 count IC (I forgot the In-Out Motion)
  • Then 15 OYO (Cuz I can’t breathe)

 

Then my workout ran short … so we did 11’s

  • Start 0 – 11
  • Merkins Southside
  • BBS Northside
  • Lunge North
  • Run South

 

Back to the AO

MARY:
10 Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The Gap between who you are today and the Man you are meant to be is called the Gap to Greatness. This can be overwhelming or motivating depending on how fiercely you are closing that Gap!
MOLESKIN:
Getting the Band back together again. We had a lot of old school guys come out that we haven’t seen in a while. Since Tank was making a comeback on his Tankle, we had to make sure we kept it nice and low impact. I did however not make good on my promise to keep it under a mile… Great work Men! Thanks for coming out

King of the Mountain

One comment

THE SCENE: Mid 40’s and kinda wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Worst Merkin Ladder x3 OYO
  • Arm Circles x15 each direction IC

THA-THANG:
Mosey over to Mt Crumpet

  • Pair up in teams of two
  • Each trip up Mt Crumpet – do Mountain Climbers x10 and Squat Jumps x10 at top
  • When back at bottom, mosey to Fountain of Youth to rejuvenate with Burpees x10, Dips x10, and Pattycake Merkins with partner x10
  • Traverse up Crumpet differently each time – Sprint, Bernie, Bunny hop, Bernie hop, Burpee hop, Bear crawl
  • Each time must carry Hammy up the hill once (Woodshack’s COW!!!)

Mosey back to grinder

  • CMU Dora – 50 Step up Merkins, 150 curls, 200 Squats

MARY:

  • Weezy Jefferson
  • Outlaws x10 each direction
  • Flutter kicks x20 IC
  • BBS for 1 minute

COUNT-OFF & NAME-O-RAMA
14 PAX, 1 FNG Deep Dish!
CIRCLE OF TRUST/BOM:
36 But I tell you that everyone will have to give account on the day of
judgement for every empty word they have spoken.
For by your words you will be acquitted, and by your words you will
be condemned.

It is not our duty to judge anyone. Everyone is guilty of it, but it does us no good in our lives. Try to catch yourself judging others and realize what you are doing, try to have something positive to say about the people you are judging.
MOLESKIN:
CSAUP approaching
ANNOUNCEMENTS: