F3 Knoxville

BB: 16 strong at the Dog Pound

THE SCENE: Bright and early, 38 degrees at start but it got warmer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 “4 count” side straddle hops,

50 merkins,

20 “4 count” mountain climbers

20 “4 count” plank merkins

mosey to outhouse for 40 step ups

THA-THANG:

Mosey to the bottom of the steps

40 merkins, 40 dips, 20 lunges

Run up steps and touch the rock

40 merkins, 40 dips, 20 lunges

Run up steps and touch the rock

Recover with plank

Mosey towards Matterhorn with 10 burpees 1/2 way there

Lunge halfway up hill w sprint to the top

To the Pavilon for 20 pull-ups, 20 decline merkins, and 20 dipS

MARY:
Mosey back to the AO for:

20 “4 count” American Hammers”

50 bicycle kicks

50 baby crunches

20 “4 count” Hello Dolly’s”

40 Merkins

COUNT-OFF & NAME-O-RAMA
16 Strong, flute loop, detention, ratchet, butters, doubtfire, peach fuzz, ribbed, tank, junk, buehler, scooter, shooter, lady fingers, frosty, lazy boy, eyebeam

CIRCLE OF TRUST/BOM:
10% of us is visible to the whole world.  The other 90% (everything that goes on in our hearts and minds) is only known to us and God.  Is there stuff going on in our 90% that we want changed?  If so, working harder and trying to come up with the power on our own to change the big stuff that needs to be changed is a fruitless, exhausting effort that most likely won’t work.  The answer:  “Desperate Prayer”.  Go to God in authentic surrendered desperation and ask Him to release His Spirit to work in you – get specific on what you want changed, and get desperate, and do it regularly, and see what happens.  Praise Him.
MOLESKIN:
Pray for Mayberry’s family, Praise for Ratchet’s parents
ANNOUNCEMENTS:

Tuesday Throwdown

THE SCENE
42 and Clear

 

F3 WELCOME & DISCLAIMER

 

WARM-O-RAMA
SSH x25 IC
Tempo Merkins x12 IC
SSH x25 IC
Tempo Squats x12 IC
Baby Arm Circles Fwd x12 IC
Baby Arm Circles Bkw x12 IC
Imperial Squat Walkers x12 IC

 

THA-THANG
Countdown
Partner up. For this routine, one person performs the exercises while the other jump ropes.

Routine:  Run to far cone perform x20 reps, run back to first cone perform x15 reps, run to the second farthest cone and perform x10 reps, run back to first cone perform x5 reps.

Exercises:

  1. Wide Merkins
  2. Narrow Squat
  3. Superman Swims

Mosey to pavilion.

 

Table Work
With your partner, gather around one of the picnic tables.  Perform 4 rounds as outlined.  Each round is 2 minutes long with a 30 second break between rounds:

Rd

Exercise 1

Exercise 2
(Done until Partner finishes Ex1)

1

 Step Ups x10/leg Bench Dips

2

 Bulgarian Split Squats x10/leg Let Me Ups (Wide Grip)

3

 Side Step Ups x10/leg Decline Carolina Dry Docks

4

 Foot to sky x10/leg Let Me Ups (Close Grip)

Mosey to intersection of old trail and new trail near the water (just down from Cardiac Hill).

 

Route 132
Start at intersection of the new trail and old trail.  At the first light pole, perform the 1 Dry Dock and 1 Jump Squat.  Continue up the path pausing at each light pole to do the exercises while increasing 1 rep each light until you get to 11 reps of each exercise.

Mosey to the base of Cardiac Hill.

 

Cardiac Mary
Start with 10 BBS then run up Cardiac.  At the first switchback perform 15 4ct Flutter Kicks.  At second switchback perform 10 BBS.  At the top of trail, where the trail meets the road, 10 BBS.

Mosey to SP.

 

Cash Out
ATMs

 

COUNT-OFF & NAME-O-RAMA
5 PAX, 1 FNG (Dorothy)

 

CIRCLE OF TRUST/BOM
The secret to growth is movement.  Whether it’s physical, mental, relational or spiritual it’s not enough to talk about change, you have to put it into action!

James 1:19-25
“Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God. Therefore put away all filthiness and rampant wickedness and receive with meekness the implanted word, which is able to save your souls.
But be doers of the word, and not hearers only, deceiving yourselves. For if anyone is a hearer of the word and not a doer, he is like a man who looks intently at his natural face in a mirror. For he looks at himself and goes away and at once forgets what he was like. But the one who looks into the perfect law, the law of liberty, and perseveres, being no hearer who forgets but a doer who acts, he will be blessed in his doing.”

 

MOLESKIN
Intimate crew this morning, but the 5 HIMs gave it 100% and crushed the morning!  It was great to meet Dorothy, glad he could make it in from Albany.  Hopefully work will bring him back soon.

 

CMU Later

2 comments

THE SCENE: Pretty warm and a perfect morning for a beat down!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Imperial Walker x15 IC
Run in place, lunge when Q calls it out
Little Baby Arm Circles x20 IC
Blocktanamo
THA-THANG:
Mosey over to a lamp post, then do the following exercises between each lamp post:

  • Lunges
  • Crab Walk
  • Squat Jump

Mosey to another lamp post on the other side and do bear crawls, but don’t stop at the next lamp post! Going for two. Mosey over to grinder with CMU.

Do 2 reps of the following Exercises. After doing each exercise twice, run to the corner and do two double military merkin burpees. Repeat for time, increasing each exercise by 2 until Q calls time (2, 4, 6, 8…).

  • Braced Squats (Holding CMU straight out while squatting)
  • Curl, Press, Tri with CMU
  • CMU Merkin row (merkin w/ hand on CMU, then row)
  • Dips
  • Pull-ups

MARY:

  • Louganis
  • Plank on your six holding CMU
  • Boxcutter
  • Guantanamo
  • Snorkel suggestion, Pass the CMU

COUNT-OFF & NAME-O-RAMA
13 Pax this morning with no FNGs: Hammy, Woodshack, Moses, Drifter, Butterfingers, Flash, Pinnocchio, Snorkel, Raincheck, Slumlord, Mr Rogers, Waxjob, Fins
CIRCLE OF TRUST/BOM:
We as men are expected to be courageous, but I don’t think that a lot of men know what that means. Someone once explained it to me like this: Imagine that you are afraid of snakes and there is a child next to you that is not afraid of snakes. If the child picks up a snake, that does not show courage. But if you pick up a snake, it is courageous. Courage is not the lack of fear, it is overcoming fear. Look at men in the military. My cousin earned a bronze star as a platoon leader in Iraq in 2003. One of his men got shot and my cousin ran across the road, threw the guy over his shoulder, and ran back shooting his M16 with one hand. He did not go get that guy because he thought it was a good opportunity to earn a bronze star. He got that guy because that guy is his brother and the fellowship that they have was enough for my cousin to overcome his fear of running through a street full of flying bullets. The first day that I came to F3, I came to get in better shape and to make myself better. I was scared to do my VQ, but today I showed up for the men who came. I showed up to make them better. That is why F3 works so well, because of that 2nd F and being able to push each other and work with each other to overcome our fears and show courage.

ANNOUNCEMENTS:

  • Saturday, December 30 meet at Alcoa municipal building
  • February 24 CSAUP

Boxes of merkins

THE SCENE: Warmer than expected, 44* and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x10 IC
SSH x15 IC
Steve Earls x10 IC
Tempo merkins x10 IC
THA-THANG:
Form 2 lines and mosey over to bottom of amphitheater.  Once there, line up at base of stage.  OYO, Pax perform 10 box jumps, followed by 10 decline merkins, then short recovery.  Repeat box jumps and decline merkins for 3 sets.

Pax then bunnyhop up the steps of the amphitheater, touching every step.  Once to the top, perform 5 burpees and 10 rail rows.  Return to the bottom of the steps and perform flutter kicks waiting on the six.  Recover.  Pax then lunge up the stairs to the top, again touching each step either with foot or knee.  Again perform 5 burpees and 10 rail rows and return to the bottom of the steps.  Flutter kick waiting on the 6, once all in QIC counts off 10 four count flutter kicks.  Recover.

Lather, rinse repeat.  Pax line up at the base of the stage for 10 box jumps and 10 decline merkins.  Short recovery.  Second set is 10 box jumps, 10 decline merkins, 10 regular merkins.  Short recovery.  Third set is 10 box jumps, 10 decline merkins, 10 regular merkins, 10 incline merkins.  Recover.  Then repeat bunnyhop up steps, 5 burpees and 10 rail rows.  Return to bottom of steps and flutter kick waiting on 6.  Recover and repeat lunges up the stairs, 5 burpees and 10 rail rows.  Return to the bottom for flutter kicks, once all in QIC begins count of 10 four count flutter kicks.  Recover and 10 count.

Mosey out and around the pond on our way over to the big ball.  F3 cannot just run across any bridge, so we lunge across bridge.  Al Gore waiting on the 6, then continue to the base of the big ball.  Pax perform 7’s, Iron Mikes at the bottom and Big Boys at the top.  Jackrabbits plank up and wait on 6 to finish, where we do various plank holds (up top, half way, 6 inches off, left/right arm/leg up).  Recover and mosey back towards SP.

Stop on the side of the lawn in front of the fountains.  Pax do a 60% run across the grass, followed by Devin Hester back across.  Pax perform wide grip merkins, 10 on four count IC.  Recover.  Lather rinse repeat.  85% run across the grass, followed by Devin Hester back across.  Pax perform regular merkins, 10 on four IC.  Everyone knows what is coming.  Short recovery then AYG sprint across the grass, Devin Hester to get back across.  Pax perform 10 diamond merkins on four count IC.  Then recover.

No time leftover for Mary, mosey back to the SP and arrive at exactly 6:15.

COUNT-OFF & NAME-O-RAMA
12 Pax strong, no FNGs: Swanson, Frank, Singlet, Anchorman, G6, Savannah, Manwich, Passport, Uncle Rico, Quarantine, Popeye, Abort
CIRCLE OF TRUST/BOM:
Echoing the word of the Third F event on Saturday, seek out the isolated people in your life.  Ask questions, get to know them better, and use that to allow them to speak to you if needed.

What goes up…must come down.

THE SCENE: Awesome and 39 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x10 each direction IC
  • High knees x 20 IC
  • Windmills x 10 IC
  • SSH x 25 IC
  • Global Warming: Get in circle and rotate while in Al Gore until exercise is called out. When exercise is done continue rotating until next exercise is called out. (10 merkins, 10 jump squats, 5 burpees)

THA-THANG:

7s: Dips and box jumps

Escalator: Five locations spaced across AO. Carry each exercise from each location until reaching last location. Upon completion of five locations repeat exercise at each location in reverse, dropping an exercise at each location until arriving back at start.

  • 10 Burpees
  • 20 Merkins
  • 30 Mtn Climbers
  • 40 Squat
  • 50 Lunge Walks

MARY:
Flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“we are swept along in a powerful stream, and as long as we drift with the current we don’t feel its power. Most people drift along in little groups, focusing only on each other, but some of us look at the banks of the river, and notice that we are being swept away to an unfamiliar landscape far from our home. We plant our feet on the bottom and try to grab hold of the people we care about, but immediately we feel the enormous power of the current, and it is all we can do to resist. Meanwhile our friends just think we’re acting very strangely indeed, and making things very unpleasant for ourselves and for them. It’s so much more pleasant to drift, you see, especially when everyone else is — and as soon as we put our feet down on the bottom everyone else is suddenly moving away with the current. (To them, it seems as if we are moving backward.)

…I seek out people who are also resisting the current. They are out there, and it is important to know that they are out there.

I refuse to be broken. I am blessed with reason and intelligence and wisdom, and I will not lay them aside. I will believe in myself, and I will be faithful to myself.

I have friends who respect my intelligence. I try to show them a living example of someone who doubts and questions and denies their secular religion, and who is yet still a friend they can respect. This is, I think, the most effective thing I can do: to show them that a decent, intelligent man of firm moral principles can question the things they take for granted and not be struck by lightning.

I want to make them doubt, even just a little, even just for a moment, the unholy doctrine of this new secular religion. If I can do that, if I can make that tiny crack in the wall, the flowing power of Truth will do the rest. I will believe that Truth is real, that it is mighty, and that it will prevail.”

MOLESKIN:
Keep your feet planted where you are in life. Hold tight to what you believe. The current will get stronger and the water deeper.