F3 Knoxville

Fun Behind the Schoolhouse

THE SCENE: Just a little humid. Getting light a lot faster than I expected. Should have set up on the splashpad instead of behind the building…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chair x15 IC
Al Gore Tuck x9 IC

Burpee Race:
Split into 2 groups. One group does 2 burpees then plank while other group runs a lap. Then switch. Next round is 4 burpees and plank. Keep increasing by 2 burpees each round until one group can’t complete burpees before entire running group completes the lap.

THA-THANG:
Mosey to the big parking lot behind the school for a game of Memory
PAX take turns flipping 2 cards. If the cards don’t match, all PAX do BOTH exercises.
If the cards match they’re removed, and PAX just do that exercise followed by running a lap around the parking lot.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpees
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to light pole, Crawl Bear back
20 Flutter Kicks 4ct
20 Big Boys

Didn’t complete the deck, but we came pretty close. So far only Bomb Shelter has finished the whole game!
MARY:
Just mosey back to the AO
COUNT-OFF & NAME-O-RAMA
8 strong today!
CIRCLE OF TRUST/BOM:
Perspective… Part 2.  As I mentioned to the JUCO crew, when you’re on the mosey for a lap, you don’t even notice the distance from the game board to the light pole.  While you’re bear crawling to the pole, it looks a lot further.  While you’re crawling backward, the distance looks nearly insurmountable.  We all have areas and times in our life when we’ve got those different perspectives.  When you’re in a “mosey” stage, remember that not everyone is there.  Give grace to those who are at the backward bear crawl.
MOLESKIN:
Always a pleasure to visit the Brickyardigans!  Filter joined us too so he could get his beatdown in early and get home for his 2.0’s birthday.  Kudos on not using that as an excuse to fartsack!
ANNOUNCEMENTS:
None this week.

Merkin Mania!!

  • THE SCENE: warm, humid, armpit-like
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH IC 20
  • Tempo squats IC 15
  • little this and a little that
  • Michael Phelps
  • Cherry pickers IC 10
  • Imperial walkers IC 20
    THA-THANG:
    We started out over to the play ground, by way of a baatan death march, the PAX were concerned about what exactly “merkin mania” was going to look like for them. Once to the playground we finished our warm up with some 7’s, pull ups at the bottom 4ct calf raises at the top Burnie Sanders up the hip and bear crawl every other trip down. Once we woke up our shoulders we officially said good morning to them with some bear crawls in the parking lot. 30yds out with 10 dry docks at every 3rd parking space and 30yds back with 10 plank jacks. Then we mosied over to the concrete bleachers….it was there we had merkin mania….
  • 7 one arm incline merkins & 7 super man merkins
  • 15 diamond merkins & 15 cobra merkins
  • 10 one legged merkins and 10 grasshopper merkins
  • 15 alligator merkins & 15 lizard merkins
  • 15 decline & 15 Spider-Man merkins

After each complete round the PAX would run to the end of the fence and back and start again eliminating the bottom set. I called an audible after two rounds through.

We then slow mosied to the soccer field and did some sprints (600yds worth)

then it was back to the AO

MARY:
We started with some ring of fire abs (legs up at 45), then 25 each of flutter kicks, hello dollies, and LBC (which bartman led us in). And lastly an agonizing minute of boat canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I have been reading a book titled “Beautiful Outlaw” and in reading through it I often pondered how awesome it would be to be a disciple of Jesus in those times, all the camp fires they sat around laughing and cutting up, miles and miles they walked with Him, and many numerous gatherings they were a part of with Jesus. It almost gave me a feeling of envy to think how close they became with Jesus while he was walking amongst us. It then dawned on me how that is exactly what we are called to as Christians today. Jesus may no longer be walking amongst us in Human form but He is still very much alive and speaking and listening. I encouraged the PAX to not fall into the trap of trying to fall in love with a set of rules or the idea that God loves them but instead to pursue a friendship with the person of Jesus, just the same as his disciples did so long ago.
MOLESKIN:
Closing prayer
ANNOUNCEMENTS:

Humble Pie

THE SCENE: Overcast, cooler and humid.
F3 WELCOME & DISCLAIMER – forgot this
WARM-O-RAMA

Traditional ruck the loop with 6 60lb sandbags. Stop and do 50 squats with sandbags at bench, T, and bridge.
THA-THANG

100m sprint with 60lb sandbags.

20 8-counts

20 Lion Kings

Bear Crawl 50m

2 PAX Grab the COW and wooden “Stretcher” and begin moving up lovers lane. The rest of the PAX carry 60lb sandbags. Loop around lovers lane back to the AO alternating carrying the COW and sandbags. Drop the COW and sandbags.

Ruck around the neighborhood loop about a 1.5 milesStop every 500m and do 50 Squats. End at the AO.

MARY:
Ruck to the top of lovers lane and back to AO. Ruck back to lovers lane and do 1 exercise at the bottom ruck to the top and do 1 exercise at the top.

30 Merkins /30 Squats

30 4-count flutter kicks /30 4-count mountain climbers

30 Lunges each leg/ 30 starbursts without the ruck

30 back extensions. Ruck back to the AO

30 Hello Dollies IC

27 Burpees until time.

 

COUNT-OFF & NAME-O-RAMA
8 PAX. Switchgrass, Wallace, Captain Crunch, Umbro, Savanna, Woodshack, Proton, Compost.
CIRCLE OF TRUST/BOM:
God is showing me that I need to submit to Him. Even during the workout I had my plan of how I wanted things to go, but God had other plans. My challenge to myself is to submit to Him more.

Friday Fun on Top of JUCOManjaro!

THE SCENE: 67 and a little damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT
  • Baby Arm Circles Forward X 10 & Michael Phelps
  • Baby Arm Circles Backward X 10 & Michael Phelps
  • Side Straddle Hops (IC) 4 CT
  • Squats (IC) 4 CT
  • Hand release Merkins
  • Mosey to JUCOManjaro

THA-THANG:
1/3 to the top workout – 4 corners for 10 minutes

  • 20 Merkins
  • 15 Big Boy Sit-ups
  • 15 Dri-Docks
  • 10 Superman Swims (4ct)
  • Mosey up – Bernie Sanders-style (Al Gore until the 6 arrives)

2/3 to the top workout

  • 10 Derkins
  • 10 Freedom Twists (4 CT IC)
  • Mosey to the top 

Top of the Hill Workout – Partner Workout for 10 or so minutes

  • 1 partner works while the other runs partially down the hill and back up
  • AMRAP w/ CMUs & Dumbbells of:
  • goblet squats, thrusters, curls, bent over rows,
  • rinse and repeat 10-15 times each
  • Mosey down & back to AO doing farmer carries w/ CMUs & Dumbbells

MARY

  • Hello Dolly

COUNT-OFF & NAME-O-RAMA
6 HIMs – Fast-n-Easy, Iso, Neutron, Rocket, Snaggletooth & Booster

CIRCLE OF TRUST/BOM:

Do not be misled: “Bad company corrupts good character.” 1 Corinthians 15:33

One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother. Proverbs 18:24

Walk with the wise and become wise, for a companion of fools suffers harm. Proverbs 13:20

Two are better than one, because they have a good return for their labor:

If either of them falls down, one can help the other up. Ecclesiastes 4:9-10

As iron sharpens iron, so one person sharpens another. Proverbs 27:17

We have sweated together, been rained on together, bled together, prayed together, played together and got better together.

I want to thank everyone I have met in F3.  We have opened up our hearts and minds to one another.  Even if we don’t know one another that well, I know you care about me and my family just like I care about you and your family.  We lean on one another when we need it…we laugh, we eat, we drink but we also pray for one another and our families.

F3 is good for our heart and soul.  Let’s keep supporting one another whether we’re the fastest or bringing up the 6 like I often do.  Let’s also encourage others to join us.  Lots of men need us just like I need you.  We have impacted each other and I’m certain there are other men that need to get involved with F3 whether it’s for their physical health, their mental health or their spiritual health!

ANNOUNCEMENTS:
The June JUCO Calender is FULL. Start signing up for July or ask people signed up for June if you can Co-Q if you want in on the action!

Iso needs people with boats and others to volunteer in July to take inner city kids out for a day of boating, etc. More details to follow.

Sweating in the square

THE SCENE: 70* and clear, maybe a tad humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10 IC
Windmills x10 IC
Baby arm circles forward x10 IC
Baby arm circles reverse x10 IC
SSH x8 IC
THA-THANG:
Mosey towards the Big Ball and up the stairs towards pedestrian bridge.  Bear crawl across pedestrian bridge, each time a PAX stops to rest results in penalty of 5 prisoner squats at the end of the bridge.  Q took the six and no one was doing squats, so the entire group did 10 prisoner squats on four count in cadence.  Continue mosey to Market Square.  PAX assemble at the stage end of the square in front of the TVA building.

Routine is a variation on the Dirty Mac Deuce.  Four rounds of three exercises, 20 reps each, once a round is completed PAX take a lap around Market Square and move on to next set.  Exercises as follows:

  • Round 1: Derkins, lunges, superman swims
  • Round 2: Incline merkins, jump squats, Edward scissorlegs
  • Round 3: Wide merkins, calf raises, side crunches
  • Round 4: Dips, pistol squats, American hammers

Jack rabbits repeat round 1 after finishing while waiting on the 6.  Recover and 10 count.  Begin mosey back to start point for Mary.

MARY:
Flutter kicks x20 on four count IC
Q Favorite Boat/Canoes and variations for painfully long time
Box cutters x10 on four count IC
COUNT-OFF & NAME-O-RAMA
17 Strong: Careless, Cowbell, The Voice, Casper, Half Caf, G6, Delilah (FNG), Pfeiffer, Doolittle, Rousey, Filter, Preacher, Dugger, Roto, Operation, Bob Ross, Abort
CIRCLE OF TRUST/BOM:
“Pay attention to what is in front of you – the principle, the task, or what’s being portrayed.” How you do anything is how you do everything. How you handle today is how you handle every day.  How you handle this minute is how you handle every minute.  Leave no doubt.