F3 Knoxville

Swimming with Bricks

THE SCENE: Slight breeze and a warm 61oF
WARM-O-RAMA:

  • Baby arm circles, Forward 10x, Reverse 10x IC
  • Side Straddle Hops 25x IC
  • Suzanne Summers 20x EL IC (cross jacks)
  • Cherry Pickers 10x IC
  • Micheal Phelps 20x OYO

THA-THANG:

  • Mosey to my truck to grab bricks
  • Mosey while doing The Swimmer around outer parking lot to starting point
  • Iron Hulk
    • 1 Merkin:4 Air Press (with bricks)
    • 8x increasing by 1 Merkin and 4 Air Presses each time (8 Merkins, 32 Air presses)
  • Dora 1-2-3 with bricks
    • Find a Battle Buddy
    • P1
      • 100 Merkins on bricks
      • 200 LBC with bricks on chest
      • 300 Goblet Squats
    • P2
      • Run around outer parking lot with bricks either doing The Swimmer or the Airplane
    • Plank until all are finished
  • WonderBra 15x IC
    • PeoplesChair against wall. Hand at chest with bricks, Push out, in and up
  • Iron Hulk 5x
  • Lap around the parking lot to AO

MARY:

  • Flutters 15x IC
  • Box Cutters 10x IC
  • Bruce Lees 15x 
  • Squat to Crawl to Merkin and repeat 10x
  • Boat Canoe
  • Dealers Choice:
    • Circle of Pain – Mr. Wedgie
      • 5 Merkins, 4 Knuckle Merkins, 3 Ranger Merkins, 2 Wide Merkins, 1 Diamond Merkin
    • BBS – Hands behind head, fingers interlaced 20x – A-Rod
    • Slutter Kicks – Fast-n-Easy

CIRCLE OF TRUST/BOM:
Being authentic. Too many times we put on a persona of what we think people want to see. We act differently around our family, friends, church and co-workers to meet expectations. Social media has elevated this to an unhealthy level where we only post the most perfect moments in our lives and compare ourselves in all of our imperfections to other’s most perfect moments. We need to strive to be authentic in all aspects of our lives and stop comparing ourselves to these micro snapshots from others.

Just Do It.

THE SCENE: 50’s – calm 

F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – Faith. My name is Steam & I’ll be your Q this morning. I am not a professional and you are here on your own volition, so if you need to modify any of the exercises we do this morning feel free to do so! But push yourself and those around you.”


WARM-O-RAMA:
1. Cherry-Picker: 15 x 4 in cadence

2. SSH: 20 x 4 in cadence

3. High Knees: 20 x 4 in cadence

4. Plank Jack: 20 x 4 in cadence

5. Merkin: 10 x 4 in cadence
THA-THANG:
PAX put keys/wallets/etc in Steam’s ruck

Steam assigned flag carrying duty to different PAX members throughout the beatdown

  • Mosey to The Foundry
    • Mosey around the back (bottom lot)
    • 15s
      • Assemble battle buddy teams
      • Bottom lot = Battle Buddy situps
        • Fingers interlocked behind head – battle buddy hold feet
        • Start with 14 BBSs
      • Top (Front of The Foundry) = Merkins
        • Start with 1 merkin
      • Time Crunch —- PAX recovered at bottom lot
      • G-6 led PAX in 10 – 4 count merkins as the exit ticket
  • Mosey Right out of The Foundry
    • Mosey to bridge tunnel leading to under I-40
    • Peel
      • 2 columns facing the tunnel ahead
      • QIC gave the command “PEEL” & each battle buddy team sprinted to the middle of the tunnel – executed 5 merkins – and sprinted to the other side and held the squat position until all PAX recovered
      • All PAX waiting their turn to PEEL held squat position
  • Mosey to middle column in open parking lot under I-40
    • 8s
      • @ middle column – 7 smurf jacks
      • @ trailer across lot = 1 squat
    • QIC rallied PAX @ trailer with flag
    • Full out 100% sprint back to middle column
  • Mosey back to AO
    • F3 Cadence Call by QIC
  • Abs @ AO
    • Frank led PAX in American Hammers & Flutter kicks until 6 arrived

COUNT-OFF & NAME-O-RAMA

27 total – 2 FNG

Quarantine – Steam – Put-Putt – Swanson – Baby-Face – Hillary – Abort – Amazon – Rousey – Rascal – Butterfly – Bessie – G-6 – Frank – Creeper – Plunger – Cowbell – Careless – Crouton – Prom Night – Petey – Cheatsheet – Cliffhanger – Ringworm – Cougar – Dipper – Bareback

CIRCLE OF TRUST/BOM:
1 Chronicles 28:10 = Be careful now, for the Lord has chosen you to build a house for the sanctuary; be strong and do it.

(MSG) “…..be brave and determined and do it.”

God is calling us as men to be strong – to be determined – to do it. He’s called us to build for him, not tear down. I don’t feel like I’ve been strong and have been doing it lately.

That’s where this circle doesn’t just stay here. Take this encouragement outside of 0530 – 0615.

 

Pray It Out

PRs: G-6’s friend who is battling cancer – for their family

A stroll with my CMU

THE SCENE: A HOT and dry 62 degree morning (it’s all relative)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Tempo Squats x10 IC
Cherry Pickers x8 IC

THA-THANG:
Everyone grab a CMU and mosey across the street to the first light pole. We lunged holding the CMU overhead and stopped at each light pole to do the following exercises:

  • 10 merkins on your CMU
  • 15 overhead presses
  • 20 CMU rows
  • 25 Decline Merkins (feet on CMU)

Mosey on over to the fountain and holding the CMU straight out, get in an Al Gore position and move to the right around the fountain. When the Q calls halt, we do 5 CMU burpees. We only did this once due to a little Q modification.

Mosey over to Mt. Crumpet and do 11s. At the bottom, we did CMU merkin rows and at the top we did squat jumps. On the trips up the hill we did the following:

  • 1st and 2nd trips – Bernie
  • 3rd and 4th trips – Bear Crawl
  • 5th and 6th trips – Bunny Hop
  • 7th and 8th trips – Sprint
  • 9th and 10th trips – Bears and Blocks (only Snorkel and Woodshack made it to this point!)

Mosey back to AO with a little bernie thrown in. Did a round of Blocktanamo as soon as we got back to make sure the shoulders were thoroughly burned.

MARY:
Guantanamo – 1 round
Boxcutters – 15 IC
20 BBS OYO
Woodshack special – Captain Thor to cash out (Got to 6 and 24)

COUNT-OFF & NAME-O-RAMA
14 men strong including one FNG!
CIRCLE OF TRUST/BOM:
Fear. We all know it. But when we think of the way that early Christians were persecuted and gruesomely martyred because they were spreading the Gospel, how do our fears compare? In this day and age, many people are scared to share the Gospel because they’re afraid of what someone might think of them or that they might “unfriend” them. Why do we give in to these fears when we know how the early Christians were persecuted?

This does not only apply to spreading the Gospel, we all have fear in every day life. Fear holds us back. Some people want to start businesses, but they don’t because they’re afraid the business will fail. Even many people who do start businesses fail, and they think that their fears were justified because of that failure. They don’t realize that it’s the other way around, they failed because they focused on their fear. Some fears are rational while some are irrational. For those rational fears, we must be courageous and overcome them. For those irrational fears, we need to think logically and get rid of them. Everybody’s fears are different, but nobody should let fear hold them back in life.

ANNOUNCEMENTS:
Hardship Hill on May 19th. Need more teams and volunteers to sign up.

Tortoise vs. Hare: Asylum 3/29

THE SCENE: Balmy gloom 60 F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Tie Fighters x10 each arm, Cherry pickers x 5, Merkins x 10. A couple laps across the parking lot at 50% and high knees
THA-THANG:

Mosey to the playground –>11’s on the playground, box jump/derkins, crunch/flutter kick

Mosey to the Circus Maximus (aka lower parking lot)

Tortoise vs. Hare workout

  • Tortoise: 4 Pax on Log pull
  • Hare: Complete set of exercises and chase down the Tortoise
  • Rinse and repest alternating groups
  • Hare sets: Broad Jump Burpee x 10, Clock Face Merkins set, Burpee Dan x 4.

Turns out the Tortoise was harder to catch that I thought it would be…

Mosey to the Pavillon. Sets of Table Rows, Dips, Jack Knifes (45degree sitting crunches on table top) x10 each, 2 sets.

Back to AO and finish out strong with ATM set.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

9 strong with one FNG, Carni.

Try to remember the importance of sacrificial service which is the foundation of  true leadership.  Recall the example of Jesus on the Last Supper washing the disciples feet.

“Rather, let the greatest amount you become as the least, and the leader as one who serves.”  Luke 22:26

Wagon Wheel

THE SCENE: Clear and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Windmills Forward X 10 (4 CT)
• Windmills Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad Stretch x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• Toe touches – 30 seconds
• Big boys sit-ups x 10 OYO

THA-THANG:

Wagon Wheel

Set up a series of cones in the shape of a wagon wheel. Each PAX starts in the center and then runs down a “spoke” to the edge, does the exercise for 26 reps, then runs back to the center. Moving clockwise around the wheel, PAX was challenged to get as manny spokes as possible in 30 min.

Spokes

  • American Hammers
  • Burpees
  • Crunches
  • Diamond push-up
  • Flutter Kicks
  • Carolina Dry-docks
  • Squats
  • Hand release push-up

MARY:

Hello Dolly
Flutter Kicks
Superman Swimmers
Box Cutters

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Exodus 20:3-5

3 Thou shalt have no other gods before me.

4 Thou shalt not make unto thee any graven image, or any likeness of any thing that is in heaven above, or that is in the earth beneath, or that is in the water under the earth.

5 Thou shalt not bow down thyself to them, nor serve them: for I the Lord thy God am a jealous God, visiting the iniquity of the fathers upon the children unto the third and fourth generation of them that hate me;