F3 Knoxville

All The Things Go On The Shelf

THE SCENE: Low 50’s, quite pleasant for December
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Imperial Squat Walker x 15
  • Single Leg Burpees x 10 each leg
  • Cherry Pickers x 10

THA-THANG:

Mosey to Waxjob’s hill. Last PAX 5 Diamond Merkin, other PAX Heel-up lunges, Last PAX Sprint to front. Indian style.

4 rounds, 3 exercises,  12 4 count reps IC. Jailbreak down hill and Bear Crawl back up after each exercise.

1)Tempo Merkin, Single Leg Squat-Touch rt, Flutter Kicks,

2)Wide Tempo Merkin, Single Leg Squat-Touch lt, Roll up V ups,

3)Tempo Military Merkin, Double Step Heisman, In and outs,

4)Tempo Plange Merkin, Smurf Jacks, Bicycles.

Mosey to Grinder

CMU set 4 rounds:

1)Pick it up and put it on the shelf with CMU x 20 IC alternate sides each round

2)Reverse curls with CMU x 20 OYO

3)Side Tri Rise x 20 OYO alternate sides each round

MARY:

  • Dr. W x 15
  • Scissors x 25 on Q
  • Big Boy Situps x 20
  • Superman/Banana

COUNT-OFF & NAME-O-RAMA
13 PAX and no FNGs
CIRCLE OF TRUST/BOM:

The Leader and Stress

Have you discovered the difference between problems and facts? Problems are things we can do something about; we can solve problems. Facts are things we can do nothing about; therefore we do well not to worry about them. We apply energy only to those things we can change. We can feel peace and act with poise, because we no longer beat our heads against an unbreakable wall.

Psalm 23 reminds us of what God alone can control and what we can control. It distinguishes between problems and facts. It defines God as…

  • our possession (v. 1)
  • our provision (v. 1)
  • our peace (v. 2)
  • our pardon (v. 3)
  • our partner (v. 4)
  • our preparation (v. 5)
  • our praise (v. 5)
  • our paradise (v. 6)

Psalm 23

A psalm of David.

1 The Lord is my shepherd;
I have all that I need.
2 He lets me rest in green meadows;
he leads me beside peaceful streams.
3     He renews my strength.
He guides me along right paths,
bringing honor to his name.
4 Even when I walk
through the darkest valley,[a]
I will not be afraid,
for you are close beside me.
Your rod and your staff
protect and comfort me.
5 You prepare a feast for me
in the presence of my enemies.
You honor me by anointing my head with oil.
My cup overflows with blessings.
6 Surely your goodness and unfailing love will pursue me
all the days of my life,
and I will live in the house of the Lord
forever.

MOLESKIN:

ANNOUNCEMENTS:
3rd F event this Saturday 8:30 at the Outlook behind Stefano’s on the strip. G-6 Wardaddy has a word to share. Breakfast provided but bring a few bucks to chip in. We can carpool up from the Bomb Shelter for anyone interested.

Aiken Blackjack

THE SCENE: Clear 55 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 10 each direction IC
  • Tempo Squat x 10 IC
  • Cherry Pickers (Cadre Style) x 20 IC
  • SSH x 25 IC
    THA-THANG:
    Aiken Legs-3 Rounds
  • 20 squat, 20 box jump/step ups, 20 lunges (10 each leg), 20 split jacks
  • Black Jack – 1 BBS:20 Merkin (increase BBS and decrease merkin across parking lot)

MARY:
Flutter Kicks until time was up (about 1:30)
COUNT-OFF & NAME-O-RAMA
FNGs: Brent Ball (Whammy), Stacie Clark (Switchgrass), Miles Mahite (Pioneer)
CIRCLE OF TRUST/BOM:
We have seen many prominent television and movie figures recently accused, and some rightfully so, of sexual misconduct within their work place. As men we must guard our wives and loved ones. Never put yourself in a situation where you can be accused or gossiped about because you were seen with another woman. Go with a group, never meet alone, keep situational awareness at all times. Do not laugh at those whose sin is in the national spot light.

Master the Mundane

THE SCENE: 35 and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Woodshack led the charge on the warm up. All I know is I was warm for the meat of the workout. If interested ask Woodshack but as you could imagine it was stuff you would do if he would have played at Lockhaven State!!
THA-THANG:

We did the same thing the whole time. 4 corners with diamond merkins, Bobby Hurley’s, C Dry Docks, BB Situps. Also ran up a hill and did lunges in between.

MARY:
Woodshack took over here as well. Did cool ab stuff to work our gut. Iron cross flutter things that were fun!!
COUNT-OFF & NAME-O-RAMA
35 brave men!!
CIRCLE OF TRUST/BOM:
Master the mundane. Doing the same thing all day can be boring but God has called us their for a reason and we are to do it to the best of our abilities!
MOLESKIN:
Great Day!
ANNOUNCEMENTS:

3rd F this Saturday and sign up to Q

Got It.

THE SCENE: Cloudy, temp in forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Mountain Climbers, 10 Windmills, 10 Slow Timed Squats, 7 Michael Phelps, Little of This Little of That

THA-THANG:

Mosey to parking lot just south of playground.

Partner up with a buddy.  While one buddy does exercises, the other buddy bear crawls to first inlet, hops to second inlet, then runs to end of parking lot and back.  The buddies then take places.  The exercises that will be done, as a team, while the other buddy runs, are:

  • 100 merkens
  • 100 big boys
  • 100 squats
  • 100 shin raises

Mosey to roadway heading south.  Go on roadway as it heads west. About 25 yards from stop sign we will do:

  • 20 Box Cutters

Mosey to stop sign.  Then mosey on road going north toward Admin Bldg.  At next stop sign that is southeast of Admin Bldg,, head north up road that goes to Admin Bldg. parking lot.  Just past the stop sign we will do:

  • 20 Hello Dollies

Mosey to boulder pile by Admin Bldg parking lot.  Each man picks up a cinder block weight boulder.  We will do the following exercises with the boulders:

  • 20 Overhead Presses
  • 20 Curls
  • 20 Twists with boulder held out like a steering wheel
  • 20 Squats
  • Rinse and Repeat

Mosey to grove of trees part way down summit of Mt. Everest.  We will do the following exercise at various points located on a counter clockwise circle

  • At grove of trees:  5 Burpees Then run to top of Mt. Everest
  • At top of Mt. Everest:  10 Big Boys.  Then run to bat nest pole by stairs to left of roadway.
  • At bad nest pole:  20 Star Jumps.  Then run down stairs to grassy area below.
  • At grassy area at bottom of stairs:  30 Squats.  Then run south to grove of trees on Mt. Everest.
  • Repeat three more times.

Mosey back to AO.

We will do following exercises:

  • 20 Pavement Pounders
  • Boat Canoe Routine
  • 20 American Hammers
  • 20 Second Relax and Look at the Sky
    COUNT-OFF & NAME-O-RAMA
    12 men.  One of them was FNG:  Travis Truitt who now has F3 name of “On Tap.”
    CIRCLE OF TRUST/BOM:
    As men, some of us have anger issues frequently, while most of us have anger issues at least some of the time.   We must learn to control our anger.  Anger is not a bad thing in itself.  It tells us something is wrong.  We need to logically fix what is wrong, go to others for help, or pray to God about the matter. What we don’t need to do is become hostile or lose control of our emotions.  Through prayer and truly asking God to work with us, we can overcome anger issues.  We can also go to our brothers if we have an anger issue and ask for their guidance and help.ANNOUNCEMENTS:
    3rd F at Outlook on December 9, 8:15 AM to 9:00 AM, immediately after Saturday Morning Workout at Big Ball.  Special Workout tomorrow in Mechanicsville at 2:00 PM , leading youth living near that area.  See announcement on group me.

Confucius Say…..

  • THE SCENE: Dark n stuff and what not
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • Jog across parking lot x2, High Knee Skip x2, butt kicks x2, Karaoke x2
  • Squats IC x20, Hillbillies IC x20, SSH IC x20, Merkins IC x10, Burpos x10 oyo
    THA-THANG:
  • HAIRBURNERS!!. 10 minutes of Pushing plates back and forth. At one end PI is doing curls with CMU, The other end P2 is doing Bent over rows with the CMU, P3 is pushing plates between cones and alternated out pushing plates with P1 and 2 for 10 minutes. AMRAP on the reps of Curls and BOR, once smoked on the reps, switched up to triceps and/or presses with the CMU. PAX did not like doing it for 10 minutes straight so we stopped for a moment of Clarity to find out WHY we are out here trying to get better. We got motivated again and pushed through the last few minutes! GREAT WORK PAX!!
  • After the Hair burners, we needed a break so we did CAPN THOR. Actually not much of a break but a great AB smoker! We did all the way to 10 BBS: 40 American hammers. PAX killed it!
  • Mosey to Mount Crumpit! 7’s on Mt Crumpit. Merkins and BBS
  • Mosey back for some Mary/Abs. POWER T flutter IC x10, Iron Cross, Hello Dolly ICx10, Never Cross Dolly IC x10, JLO’s x10 IC, Hold Plank.
  • PAX CHOICE! Music or Cones? For some reason PAX always choose Music and they think it sounds easier than cones?? The word cones must relate to pain and suffering…Actually, Music is just as bad, they just did not know it! 🙂 PAX chose music so we did CUMBAWUMBA, I get knocked down song. SSH the whole song and when they say I get knocked down, do a Burpee. About 33 burpees and is a great Smoker/Cash out for the end of a workout! Again, the PAX killed it!
  • About 2 minutes left. FINS has not q’d yet so he lead us in some Boxcutters IC x20. He did awesome and now is ready to Q!!
    COUNT-OFF & NAME-O-RAMA
    15 including FNG(SLUMLORD) Hugh Ladd
    CIRCLE OF TRUST/BOM:
    Confucius Say……Better a diamond with Flaw than a pebble with out, The gem cannot be polished with out friction, NOR man perfected with out trials. You get it, IRON SHARPENS IRON!
    MOLESKIN:
    I love silly quotes, Confucius quotes, simple words of wisdom.etc..What is comes down to is that we are not perfect but if you think you are or you think you will never be, you will NEVER grow and get better as a man! A man with out Fault will never grow so don’t be afraid to fail. Last week, I asked the guys to think about their WHY? Why are you coming out to a free workout early in the morning? When it gets tough, what motivates us to push through the suck? WELL, Fins came up to me today after the workout and shared his WHY with me. I was grateful to hear his WHY. I just met FINS and he came to me an opened up to me. That means a lot to me and is what I love about F3. Being a part of F3, we all know and have an unconditional bond with one another, even if we don’t know each other(YET). I believe we all have a similar WHY. Thank you FINs for sharing with me and I look forward to getting to know you more.
    ANNOUNCEMENTS:
  • 2.0 workout tomorrow with TANK. Paying it forward with young men that do not have Fathers or Male role models in their life. Contact TANK for details.