F3 Knoxville

It’s TABATA Time in Tennessee!!!

THE SCENE: 42 and awesome; clear sky;

5 regulars, Trolley’s 2nd time (needs to be added) & FNG (became Snaggletooth)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Cherry Pickers (IC) 4 CT
  • Side Straddle Hops (IC) 4 CT
  • Squats (IC) 4 CT
  • Crazy legs across the parking lot (back & forth)

Tabata explanation

  • 3 sets of Hand Release Merkins – OYO
  • Mosey

THA-THANG:

Side of Alexander Building – (20 seconds of work/10 seconds of recovery)

  • 3 sets of calf raises on steps – OYO
  • 3 sets of big boy sit-ups – OYO
  • 3 sets of pullups on the walkway rails – OYO
  • 3 sets of bench step-ups/box jumps – OYO
  • Mosey

Bagwell Center – (20 seconds of work/10 seconds of recovery)

  • 3 sets of dips – OYO
  • 3 sets of American Hammers – IC
  • 3 sets of lunges – OYO
  • Mosey to Maintenance Building

Behind Maintenance Building – (50 seconds of work/10 seconds of recovery)

  • 1 set of overhead w/ block (OYO)
  • 1 set of goblet squats w/ block (OYO)
  • 1 set of curls w/ block (OYO)
  • 1 sets of bent over wows w/ block (OYO)

Big Parking Lot – (20 seconds of work/10 seconds of recovery)

  • 3 sets of burpees (OYO)
  • 3 sets of flutter kicks (IC)
  • 3 sets of merkins (OYO)
  • Mosey

MARY: She was built into the workout

COUNT-OFF & NAME-O-RAMA

6 & 1 FNG (Snaggletooth) – Neutron, Onesie, Ratchet, Scrum, Snaggletooth, Trolley, & Booster

CIRCLE OF TRUST/BOM:

I’m a worrier.  I have been for as long as I can remember.  I’m not pessimistic at all…I’m a glass is half full kind of guy.  However, I worry.  Am I doing enough for my kids, particularly my 15-year old daughter?  Am I too strict, not strict enough? Do I support my wife enough?  Will I hurt my knee even worse and not be able to run in the ½ marathon in 3 weeks?  Am I overtraining/undertraining?  Will I raise enough money to help all of the cancer patients that need help or will I have to cut programs?

Lots of verses to help with my/our worries…

  • So let’s not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up. Galatians 6:9
  • But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.  (Isaiah 40:28-31)
  • Come to me, all you who are weary and burdened, and I will give you rest. Matthew 11:28
  • Cast all your anxiety on Him because he cares for you. 1 Peter 5:7
  • Look to the Lord and his strength; seek his face always. Psalm 105:4
  • Trust in the Lord with all your heart and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight. Proverbs 3:5-6
  • Cast your cares on the Lord, and He will sustain you; He will never let the righteous fall. Psalm 55:22
  • I can do everything through him who gives me strength. Philippians 4:13
  • So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. Isaiah 41:10

MOLESKIN:
Prayed for Trolley’s wife and family; my oldest daughter; all F3 brothers
ANNOUNCEMENTS:
JUCO every Monday and Friday

Island Hopping

THE SCENE: Mid 50’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Side Straddle Hops X 20
• Baby Arm Circles Forward X 10 (4 CT)
• Baby Arm Circles Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Peter Parkers x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• High-knees x 10 IC (4 CT)
• Burpees x 10 OYO

THA-THANG:

Island Hopping – 12 parking lot islands have been number with a corresponding exercise. PAX have to run to find island #1, do the exercise then find island #2 and so on… This was repeated 2X.

Island#   Exercise
#1 20 Mercans
#2 15 Big Boy sit-ups
#3 50 Seconds Al Gores
#4 20 Star Jacks
#5 5 Narrow Squats
#6 20 Crunches
#7 10 Burpees
#8 15 Iron Mikes
#9 20 Superman Swims
#10 40 Mountain Climbers
#11 10 Tempo Squats
#12 Lunge back to #1

Line touches (4 total lines) – w/ an exercise at each line – Repeat 2x

• Baseline to first line – 10 Burpees
• BL to 2nd Line – 15 Star-jacks
• BL to 3rd Line – 20 Merkins
• BL to last line – 25 Squats

 

MARY:

Dolly IC 4 CT
Flutter Kicks IC 4 CT
Superman Swimmer
Box Cutters IC 4 CT
Boat and Canoe
Ring of Fire

CIRCLE OF TRUST/BOM:
Taking a learning from the story of Jonah in the Bible – God calls us to love those who are hard to love.

A rainy Monday can’t get you down!

THE SCENE: 9 PAX pushed hard to get better on a Rainy Monday.   Rainy days and Monday’s can g keep us down

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 x Side Straddle Hop
  • 25 x Imperial Squat Walkers
  • 15 x Baby Arm cirles each way
  • 25 x Squats
  • Mosey to the first overhang

THA-THANG: Partner up and mosey to the first covered area with picnic tables

  •  20 Dips partner 1, 20 steps ups partners 2.  X 3
  • War – Split up into two teams and play the card game war.    Each team pics a card and the loser has to do the highest card show in Burpees.   Other team does step ups.   6 Rounds

Mosey to the next dry spot

  • QuarterPounder
    • 10 yards and back x 10 Burpees
    • 20 yards and back x 25 merkins
    • 50 yards and back x 50 Squats
    • 75 yards and back x 75 Mtn Climbers
    • 100 yards and back x 100 SSH

52 Cards Pick-up

  • Each PAX picks a card. 2 Rounds of 9.
    • Diamnonds = Merins
    • Hearts = Dry Docks
    • Spades = Burpess
    • Clovers = Star Jacks

Race to the next dry spot close to the AO

MARY:
25 Flutter Kick

25 Peter Parker

Murph

THE SCENE: 50’s, rain
F3 WELCOME & DISCLAIMER
THA-THANG:

Mosey to the elementary school ball court.

5 rounds

10 pull ups

20 merkin, werkin, ranger, derkin, diamond

15 iron mikes per leg, backward lunges per leg, deadlift squat per leg, 30 narrow squat, 30 squat

Bernie up Mt. Suckmore, Bear Crawl back down between rounds

Rinse and repeat rounds for time. We got mostly through a second pass.

Mosey back to pavalon

MARY:
Single leg touch x 15 each side

BBS until time
COUNT-OFF & NAME-O-RAMA
13 Brothers
CIRCLE OF TRUST/BOM:

I’m stressed to the max about work at all times right now. I am truly thankful to let it go from my mind for a few hours a week and focus of F3. On working hard. On supporting you guys, my brothers. Probably part of why I go so hard is because it’s my only outlet for my stress. I don’t know what you all do the rest of the day, but when we come out here we are all the same. There are no ceos, there are no CPAs, there are no engineers or whatever you do 9-5. In F3 we are all brothers.

MOLESKIN:
ANNOUNCEMENTS:

Tower of Power/Keep the Faith

Maker:S,Date:2017-12-4,Ver:6,Lens:Kan03,Act:Lar02,E-Y

THE SCENE: 50 degrees, light to medium rainfall = CBB (Character Building Beatdown
F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – Faith. My name is Steam and I’ll serve as your QIC for the next 45 minutes. 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. That being said, if you need to modify any of the exercises we do this morning, feel free to do so but push yourselves and the men around you!”
WARM-O-RAMA:

  1. Side Straddle Hop (SSH): 25 x 4 (in cadence)
  2. Squat: 10 x 4 (in cadence)
  3. Imperial Walker: 10 x 4 (in cadence)
  4. Merkin: 10 x 4 (in cadence)

THA-THANG:
Pre-Mosey —> number off (14) = start with 14, end with 14…keep 100% accountability.

  • Mosey to Locust Street Garage
    • 2 lines
    • Halt by Big Ball
    • Prom King led PAX in 10 squats
    • Mosey across bridge across Henley St.
    • Halt in front of Locust St. Garage –> PAX executes 10 squats
  • Tower of Power
    • 6 Levels = L1 – L6

    • Before we begin, all I have is this: Do you have faith in me as your Q this morning? You have a choice, you always have a choice.”

    • L1 = 50 – 1 count Merkins
      • Bearcrawl to L2 –> upon arrival at L2 – hold merkin plank
    • L2 = 40 – 1 count merkins
      • Bearcrawl to L3 –> upon arrival at L3 – hold merkin plank
    • L3 = 30 squats
      • Battle buddy fireman carry to L4 –> upon arrival at L4 – hold squat
    • L4 = 20 squats
      • Battle buddy fireman carry to L5 –> upon arrival at L5 – hold squat
    • L5 = 10 squats

    • You’ve made it this far – I’ll ask you again: after all we’ve gone through to get up here, do you still have faith in me?

    • Line up shoulder to shoulder facing the ramp up to L6
    • L6 = dark, rainy, unknown…etc

    • You always have a choice. You chose to be here this morning and you chose to push yourselves to get up the tower of power. No one forced you to do that. Men, we always have a choice in life. When crap hits the fan and we’re faced with the unknown, not knowing what comes next, you have a choice. If you still have faith in me, follow me.

****Full sprint to top of L6 —> execute 10 incline merkins on wall*****

  • Mosey down the Tower of Power
  • QIC leads motivational F3 cadence call
  • Mosey back to AO –> sprints the straightaway by the Hilton Hotel at AO

MARY:
Upon arrival at AO — get accountability. 14 started – 14 finished
COUNT-OFF & NAME-O-RAMA
PAX = 14: Abort – G-6 – Prom King – Guppy – Careless – Quarantine – Plunger – Cheatsheet – Petey – Preacher – Amazon – Soot – Stage hand – Steam

FNG = 0
CIRCLE OF TRUST/BOM:
Before we began the tower of power, I asked if you had faith me as your Q for today. Faith in me to lead all of us, keep us safe, and provide a way for you to get form point A to point B. I knew what the master plan was – I knew where we were going and how we were going to get there. It was tough right? But as we went up the Tower of Power and all of you continued to have faith in me, it got a little easier each level right?

Matthew 17:20 = “…truly I say to you, if you have faith like a grain of mustard seed, you will say to this mountain move from here to there and it will move, because nothing is impossible for you.”

The point I’m trying to make is this: Sometimes I feel like I don’t even have the faith of a tiny mustard seed. Because I want to be in control. I want to control my life, my decisions, my outcomes, my future. And I am so scared of what would happen if I just….let go. But it’s not my life to control.

All God wants is to extend to you His hand and say: Do you have faith in me? That’s all he wants, just your faith the size of a mustard seed. A mustard seed of faith in your marriages, your relationships, your vocation, your life. I don’t know what’s going on in your life, but God does. Do you trust Him to be able to let go?
MOLESKIN:
Keep the Faith & Fight the Good Fight!