F3 Knoxville

Take The Hill, Dominate Your Monday.

THE SCENE: Windy, cool, & a 100% chance of iron sharpening iron.
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 – 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 do but always give 100%
  • I need 3 things from you this morning!
    • PUSH YOURSELF – you came here to get better this morning – you absolutely have what it takes to succeed this morning – unleash it.
    • PUSH THOSE AROUND YOU – IRON SHARPENS IRON – the man on your left and right is counting on you for their safety and to push them to be better men!
    • ALWAYS GIVE 100% – You owe it to yourself to go had this morning and fight for every breath like it’s your last. You’re here this morning because you wanted to be a better man than you were yesterday – EARN IT!

WARM-O-RAMA:

  1. Side-Straddle Hop (SSH) – in cadence
    1. 25 x 4
  2. The Rockett – in cadence
    1. 15 x 4 count
  3. The Cherry Picker – in cadence
    1. 10 x 4 count
  4. The Merkin – in cadence
    1. 10 x 4 count
  5. 5 Burpees On Your Own!

THA-THANG:

  • Mosey (with flag of course) to Bottom of Everest, THE Mt. Everest
    • Halt halfway –> 10 squats in cadence (Al Gore until 6 is up)
    • Upon arrival at bottom of Everest –> 10 second rest/catch breath (Al Gore until 6 is up)
    • SSH: 15 x 4 – in cadence
  • Take The Hill (Part 1)
    • Charge the hill with the flag (duh) all the way to the top (Al Gore until 6 is up)
    • Plant flag between 2 temporary high beam lights provided by Steam
    • Charge back down hill – leaving flag up top (Al Gore until 6 is up)
  • Take The Hill (Part 2)
    • Maneuver under enemy watch/fire
    • Steam sets scenario where the hill much be taken from the enemy – maneuver accordingly.
    • Zig-zag sprint up the hill
    • Stop 1
      • drop down in push up plank –> 10 x 4 merkins in cadence
      • Back up
    • Stop 2
      • drop down in push up plank –> 10 x 4 plank jacks
      • Back up
    • Bear Crawl 25 meters –> sprint the rest of the way to the top (Al Gore until 6 is up)
    • @ Top
      • Merkin: 10 x 4 in cadence
    • Back Down Hill (Hold Al Gore until 6 is up – make sure every man is accounted for)
    • Merkin – 10 x 4 in cadence
  • Take The Hill (Part 3)
    • Zig-zag sprint up hill
    • Stop 1
      • Drop down in push up plank –> 10 x 4 merkin in cadence
      • Back up
    • Stop 2
      • PAX on their 6 –> 10 x 4 flutter kick in cadence
      • Back up
    • Sprint zig zag –> line up shoulder to shoulder
    • CHARGE THE HILL! (100% all out)
    • 15 second breather 
    • The Squat –> 15 x 4
  • Mosey Back To AO 
    • Flag in front (in between 2 single file lines of PAX on either side of the road
    • American Indian run for both lines (flag stays out front)
    • Cadence Call by Steam
      • F3 –> Good For You –> Good For Me (x2) –> All Day –> Everyday –> No Man –> Left Behind –> F3 –> F3
    • Halt halfway
      • 20 x 4 squats in cadence
    • Down new patch to car parking lot –> AO
    • Circle up
    • 20 x 4 SSH in cadence
  • Finishing Strong
    • Line up shoulder to shoulder at one end of the parking lot AO
    • 80% sprint all the way across
      • 10 burpees on your own
    • Bernie Sanders 70% all the way back
    • 10 x 4 SSH in cadence
    • Sprint all the way across
      • 10 x 4 merkins in cadence
    • Bernie Sanders all the way back (100%)
    • Burpee in cadence
      • one element at a time
      • 5 total
    • Karaoke all the way across (100%)
      • 10 x 4 merkin in cadence
    • Bernie Sanders all the way back (100%)
    • Line up shoulder to shoulder in incline push up plank along curb
      • Starting from Right —- > Left: each man does one Merkin going down the line
    • Recover –> Bear crawl halfway across –> 100% sprint rest of way across
    • Line up shoulder to shoulder in incline push up plank along curb
      • Starting from Left  –> Right: each man does one Merkin going down the line
    • 100% Sprint Back
  • THE CORE
    • Flutter Kick: 25 x 4 count in cadence
    • American Hammer: 15 x 4 count in cadence
    • Hello Dolly: 25 x 4 count in cadence
    • ATMs –> Cap’n Crunch Leads ATMs to finish strong
      • 15 x 4 count shoulder taps
      • 10 slow merkins
      • 10 fast merkins

MARY:
Heavy breathing
COUNT-OFF & NAME-O-RAMA
35 PAX – 1 FNG: “Ma’am”
CIRCLE OF TRUST/BOM:
“Periods vs. Commas”

  • The enemy tries to place periods in our life (death of a family member, a hard time, loss of job or loved one, tragedy like Vegas shooting, etc) that insinuate the game is over, that’s the end of the story. God looks at that and turns it into a comma instead, allowing whatever hard or difficult thing we’re going through or experiencing to not be the end of the story, just more of a pause as he carries us through to the “next part of the sentence” or stage of life.
  • Whatever periods you have experienced in your life and may be experiencing now –> God will turn that into a comma and carry you through.
  • Your story is not over. The is not the end. What seems like a unsurpassable period in your life is not the end of the story. Trust God to turn it into a comma and help you realize that there is more to come. You were made for more than to just be defeated by whatever period the enemy has put in your life.
    MOLESKIN:
    http://www.newlifeknoxville.org/portfolio-items/nlg-108-deliver-us-from-evil/

sevens

THE SCENE: clear and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 cherry pickers I.C

10 Merkins I.C

  • 20 SSH I.C
    THA-THANG:
    Mosey to the concrete bleachers 60 reps total w/ partner DIPS, DECLINE MERKINS, BOX JUMP
  • Mosey to the soccer field, 7’s burpees and jump squats to mid field
  • Mosey around the field, 10 square merkins (groups of four)
  • 7’s Merkins and tempo squats to mid field
  • Mosey around the field, two rounds of around the world merkins
  • Mosey back to concrete bleachers, 30 dips, 20 diamond merkins, 2 minute wall sits
  • Mosey back to soccer field, 7’s BBS and 3 ct flutter kicks to mid field
  • Mosey around the field 7’s burpees and jump squats to mid field
  • Mosey around the field and back to AO

MARY:
Core exercises to finish out: 15 box cutters IC, 25 american hammers IC, 2 minute boat canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ephesians 6:10-17

In my reading in the book “Wild at Heart” I was pondering how prevalent the enemy is in our daily life and we may not realize it. The idea of Satan fitting into our theology is an easy enough concept but our modern age has a political, psychological, or scientific explanation for almost everything. We can often times read right past some scripture that attributes illness, depression, or misfortune to satanic forces but not really expect to encounter that in our daily life. I encouraged the PAX to understand how badly Satan desires to destroy anything that bares God’s image specifically our marriage. It is imperative that we as men know who we are in God’s eyes, and who our wives are in His eyes as well. if we meditate on this often it will be far less likely for the enemy to gain a foot hold in our lives.
ANNOUNCEMENTS:
Truckin to the pound Oct. 28th and two year anniversary f3 knoxville Nov 2nd.

“Good” Ascent

THE SCENE: lil nippy

WARM-O-RAMA:
Lil this and that

Around the Worlds

Cadence for the following

10 4-count merkins

10 tempo squats

THA-THANG:

Big hill

  • Squat jump halfway up, bear crawl the second half, when tired of jumping bear crawl, when tired of bear crawling, squat jump
  • At the top did some Al Gore then went back to the bottom
  • Second time up, Lunge halfway, then sprint to the top

Pavalon

70 pullups combined with partner, when not doing pullups we were getting our burpee on

Mosey back to the top of the hill

Mosey to the lil hill with some steps, along the way we  got some merkins cranked out

Flutter kicks + merkins in cadence followed by a trip up the hill to the Lakeside Rock. then back down

Mosey to the AO, along the way, some more MERKS!

At the last speed bump we got 10 burpees in and then had ourselves a jailbreak

MARY:
Some cadence Merkins, ankle touches, and the lovely BOAT CANOE
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
I drew the following from Jocko Willink

The appropriate response to failure or generally adversity is acceptance of personal responsibility and duty to overcome. I think that this is one of the themes of Judeo-Christian theology and of existentialism. It is also an incredibly pragmatic outlook. If you adopt this, then you will never fall into the trap of learned helplessness or self-victimization. Jocko beautifully demonstrated this with one word, “Good”. Throughout his time as a Navy Seal, his response to adversity was and still is “Good”. I encourage you all to at least consider the above, and to read Jocko Willink’s books as well as his podcast Jocko Podcast.

Jocko discusses responsibility around minute 135

 

 

 

Shampoo Effect…#rinseandrepeat

THE SCENE: 60 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squat x10 IC, Cherry Pickers x10 IC, SSH x20 IC, Baby Arm Circles Forward/Reverse each x10 IC
THA-THANG:
Form two lines and mosey to TN Ampitheatre

Grab a battle buddy…

  • Partner A sprint the steps and do 2 burpees/Partner B does alternates between two exercises on stage til Partner A returns then alternate
  • Repeat this exercise until both Partners A/B complete 10 burpees increasing each rep of burpees by two each trip up the steps (2,4,6,810).
  • Alternate between BBS and Flutter Kicks each trip while waiting to alternate with your battle buddy
  • Repeat same sequence except do pull-ups on hand rails at top of theatre steps and alternate between squats and LBC’s on stage

Form two lines and mosey to the bridge…

In waves of three PAX to keep everyone spaced the PAX performed burpee broad jumps across the bridge and held Al Gore/Plank until every member of the PAX made it across.  (T Claps to A-Rod for going back to finish the exercise with an FNG!)

Form two lines and mosey to BB steps for Mount Merkin OYO

  • 10 merkins at bottom of steps, sprint to top of steps and compete 9 merkins.  Rinse and repeat until you count down to compleeting 1 merkins (10-1).  PAX do leg lifts until recovery.

Form two lines and mosey to SP…

  • 11’s on the benches with box jumps and dips

MARY:
Flutter Kicks x25 IC, Hello Dolly x20 IC
COUNT-OFF & NAME-O-RAMA
16 PAX and 3 FNG’s! FNG’s are: (Bilko, Heisenberg, Boo Boo)
CIRCLE OF TRUST/BOM:
Prayed as a PAX as everyone enters into the end of the week
MOLESKIN:
Great push from the PAX, good mumblechatter from Passport specifically and the FNG’s gave it all they had.  Everyone emptied the tank!

Turning off Auto Pilot

THE SCENE: So humid it felt like we were working in Jello. Dimples wore long sleeves- bad choice..
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX rediscovered the importance of form over speed. Warm-o-rama included 10 good squats on a 4 count and 10 mercians on a 4 count.

THA-THANG:
Insert information about the workout.

  • Thunderstruck by ACDC – Side straddle hops until the song said thunder or thunderstruck. At thunder or thunderstruck we did a burpee
  • Mosey to the new parking lot and new path
  • Route 66 up the path with 4 rounds.
    • Dive Bombers
    • Star Jacks
    • Mercians
    • Squats
  • Mosey back to the AO
  • Flower by Moby (aka Bring Sally Up) – squat down when song said down, holding squat until song said up.

MARY:
7s with American Hammers and flutter kicks

COUNT-OFF & NAME-O-RAMA

23 with no FNGS

CIRCLE OF TRUST/BOM:

Man is not designed to go through life alone. So often when things get hard we isolate ourselves and we can begin to just go through the motions. F3, Breakfast, work, dinner, play with kids, Netflix … repeat. As men we need other men in our lives to encourage us to keep running the race and pursuing Christ. Not letting auto pilot set in. Just like we encouraged each other today to keep good form and to keep going, we have got to do this for each other in life. Ask the hard questions and be a good listener.

MOLESKIN:
Find and a friend who walk through life with and he can keep you encouraged.

ANNOUNCEMENTS:

  1. Maryville/Alcoa launch Oct. 14
  2. Truckin’ to the Pound Oct. 28
  3. Please note the new Q calendar. If you haven’t Q’d before and you’re skeered, grab a co-Q or ask a veteran some questions. You’ll be glad you jumped in!