F3 Knoxville

Touch the paths

THE SCENE: 40ish and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We stretched OYO
THA-THANG:
We ran around and touched every path inside the park.  4 miles in just a hair under 40 mins.

MARY:
We skipped this it’s a RwPS Q
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
We learned that Shooter is studying to attend medical school, and is applying to schools throughout the nation.  We all agreed that Junk is not a normal surgeon because he is a) friendly, and b) seems to really care about people.  We also all agreed that Frosty is a lazy slacker who a week ago told us he would lead the PAX at this Q and instead got scared and snuggled in his fartsack.
ANNOUNCEMENTS:
Tank’s Hardship Hill OCR in May.

Tennis Court Circuit

THE SCENE: 42 and Wet…Was able to keep the clouds parted long enough to have a rain free beatdown…
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH ICx25
  • TN Rocking Chair ICx15
  • Tempo Squats ICx10
  • Windmills ICx10
  • Rockettes (Left Leg First) ICx10
  • Squat Jumps x15 on Q

THA-THANG:

Battle Buddy – Following Movements are done together:

  • Burpee Broad Jumps Down
  • Walking Lunge Back
  • Wheel Barrow Down & Back

Tennis Court Circuit:

  • 10 BBS w/twist
  • 06 Hand To Sky Merkins
  • 10 Ankle Touches
  • 06 Squat Jumps
  • 10 X’s and O’s
  • 06 Shoulder Tap Merkins
  • 10 CMU Press
  • 06 Burpees
  • 10 Box Cutters
  • 06 Spiderman Merkins

Half way through Pax go for a run around the block and return to the circuit in the opposite direction.

8 Minutes of CMU Shoulder Work to Finish Out the Beatdown!

CIRCLE OF TRUST/BOM:
Psalm 62 – I encouraged the Pax to spend time in Psalms 62 and find out what that means to them/for them. I explained what it meant for me and my daily battles and life long pursuit of God.

Magic No. 24

THE SCENE: 44 degrees // light rain // cloudy but kinda purty outside
F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – Faith. My name is Steam and I’ll be your Q this morning. 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. 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. Side-Straddle Hop (SSH): 15 x 4 in cadence

2. Cherry-Picker: 15 x 4 in cadence

3. Windmill: 15 x 4 in cadence

4. Squat: 15 x 4 in cadence

5. Merkin: 15 x 4 in cadence
THA-THANG:
Mosey — PT — More PT — More Mosey — More PT — Mosey Home

  • Mosey to The Square (American Indian run formation)
    • Bridge across Henley St. = battle buddy side lunge across
  • Arrive @ front of Market Square
    • 24 x 4 SSH in cadence
  • Assemble battle buddy teams
  • “It Pays Tn Be A Winner
    • 4 stopping points to cross market square
    • 5 rounds
    • Round 1: 5 merkins/square
      • Sprint back to start
    • Round 2: 10 dry docks/square
      • Spring back to start
    • Round 3: 15 buddy sit-ups/square
      • Sprint back to start
    • Round 4: 20 SSHs/square
      • Sprint back to start
    • Round 5: 25 squats/square
      • Sprint back to start — hold plank
  • Mosey to S side of Market Square — enter well lit /charismatic Ally running parallel to Market square
    • Mosey 1/3rd of way: 24 merkins
    • Mosey 1/3rd of way: 24 plank jacks
    • Mosey to end: 2 burpees
  • Mosey around to N side of Market Square
  • ABS
    • Battle buddy decline sit-ups (24)
      • Sprint to S side of Market Square & back = Bell & Back
    • Flutter kicks: 24 x 4 in cadence
      • Bell & Back
    • American Hammers: 24 x 4 in cadence
      • Bell & Back
  • Market Square Departure Exit Ticket
    • SSH: 50 x 4 in cadence
  • Mosey Back Home
    • Before bridge across Henley St.
      • 24 squats x 4 in cadence
  • Porti-Pottys alongside pond at WFP
    • Squat rotations all the way down the line
    • American Indian Run back to field
  • Take the Field
    • Sprint the field – 100%

 

COUNT-OFF & NAME-O-RAMA
PAX Count: 8

Cheatsheet – Waxjob – Cheesesteak – G-6 – Abort – Pfeiffer – Detention – Steam
CIRCLE OF TRUST/BOM:

I want to encourage us to take heart this morning men. I’ve had the honor of getting to know and be mentored by a Marine officer by the name of Brandon Rabun. He’s a warrior for Christ above all else, even above the Corps. I want to share something he shared with us on our spring break trip last week. I need to hear this more than anyone.

“We’re men, let’s act like it. Be strong. Physically run a mile – lift a weight – climb a mountain – let’s do this together. Mentally be emotional and show a loving side at all times. Spiritually, open the word and encourage other men to do the same. As men were not allowed to be weak. Throw that away – accepting and owning your weaknesses shows the upmost strength. – Walk alongside men of character and impact to battle your weaknesses together in fellowship.”

Brandon is a huge role model for me.

So this morning I want to call us as men into active duty for the Lord. Take heart in him, because everyday we’re going toe to toe with the enemy. But we don’t have to do it alone or do it according to the world.

|| Keep the Faith & Fight the Good Fight ||

|| No Man Left Behind – No Man Left the Same ||

What’s this smooth jazz?

THE SCENE: Dark, Damp, Raneee

WARM-O-RAMA:
SSH x 20 IC

Phelps OYN

Merks x 15 IC

Cherry Pickers x 10 IC

THA-THANG:

  • Bataan Death March to the first field
  • Suicide the field x 2 (20 merks each line, 20 imperial walkers 2nd set)
  • Mini Dora, 50 pistol squats each leg
  • Lots of swims and flutters mixed inbetween those
  • Hit the curb for 100 calf raises, 1 min swim
  • Mosey to the ancient stone bleachers
  • Aiken legs (20 squats, 20 box jumps, 20 lunges, 20 smurf jacks)
  • Duck Joust on last field
  • 7s on lil hill (merks/inch worms)

MARY:
Lil bit o peter parker
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Come, and let us return unto the LORD: for he hath torn, and he will heal us; he hath smitten, and he will bind us up. After two days will he revive us: in the third day he will raise us up, and we shall live in his sight.- Hosea 6:1-2

In making a covenant with the Lord, we are going to be judged harshly. We are finite and the Lord is infinite. If we truly pursue the ideal, the part of us that does not align with the ideal, leaving the part of us that does. If we have no ideal, we have no way to grow. Find an ideal in parts of your life that are less spiritual to grow.

MOLESKIN:
It was phish
ANNOUNCEMENTS:
Hardship Hill- Volunteers are needed, checkout the google doc for deetails.

Mid-week Split – Do the next right thing

26 HIMS split up to Kick hump day in the teeth!

F3 – March 20th, 2018  

5:30 COP

  • Side Straddle Hop x 20
  • Baby Arm Circles x 15
  • Imperial Squat Walkers x 15
  • Michael Phelps x 15
  • Cherry Pickers x15

Core Group

 4 Corners Escalator –10 burpees, 20 Squat Jumps, 30 merkins, 40 squats

RUN UP THE HILL!  Bear crawl between corners.  Work your way back down.

Aiken Legs – Play Ground  

  • Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

Dora 1,2,3 on any hill close by.

  • 100 Merkins
  • 200 Squats
  • 300 Flutter Kicks

Run Group

Escalator to big lot

  • 10 Burpees
  • 20 Squat Jumps
  • 30 Merkins
  • 40 Squats

Grinders – Groups of 3   Burpees, Big Boys

Doracides

  • 150 Merkins
  • 200 Squats
  • 300 Flutter Kicks

Mosey back on trial Route 66 style.

  • Squat Jumps

Cash Out Together

We reap what we sow, but not in the same season.

Keep your eyes fixed ahead and do simply do the next right thing.  The fruit will come, in it’s due season.

– The delayed fruit causes us to be short-sighted, and we pay a price for it in the long haul.
– It is so easy to pursue unrighteous, unhealthy, “bad” things and hard to pursue righteous, healthy, good things.
– This is why long term goals couple with short term grit is critical for growth.
– Keep your eyes fixed ahead and do simply do the next right thing.  The fruit will come, in it’s due season.