F3 Knoxville

Pearl Harbor Day

F3 Intro and Disclaimer
Scene: 40 and windy but clear!  Perfect for swingin’ some ‘bells.

Warm-O-Rama
Mosey
Around the Worlds
Figure 8s
Halos
30 Jump Ropes
30 Merkins
Russian Swing
American Swing
Mosey

THE THANG:
5-6x Repeat-O

50x JumpRope (add 25x to each jump rope set per round)
20x Russian Swings
50x JumpRope
20x Single Arm KB Swing (10x each)
50x JumpRope
20x KB Shuffle Swing

MARY:
We skipped Mary in order to finish more of the workout….which sucked but made us better.

WORD:
I took a minute or two to share some quotes and my experiences of reading the book “Worth dying for” by Roarke Denver.  Read it.

Negative, Positive, Generosity

 

F3 Welcome & Disclaimer

5:30 COT

– Side Straddle Hop X 25

– Imperial Squat Walkers X 20

– Baby Arm Circles x 15 each way

– Shoulder Tap Merkins x 15

– Indian Run Catch Me if you can with 5 Burpees

Negatives – 2 Stations 4 sets.

1- 15 x Rows under the table holding the negative, 15 Slow Merkins

2- 20 Squats, 20 Box Jumps, 20 Lunges

3- Pull-up Squat Combo 10 and 20. X 2

Positives – Bearpees 1 Burpee followed up by 4 count bear crawl forward. Once

PAX get to other side, rinse and repeat adding another Burpee, keeping the 1:4 ratio

but only increasing the number of Burpees. Stopped after 2 rounds

– 10 Burpees OYO

Generous act – Diego 123 – The More you do the less your brother has to do.

Run-up the hill in revise every other time

– 100 Big Boys

– 200 Merkins

– 300 Squats

Aborama

– Flutter Kicks x 31

God calls us to love our neighbors as ourselves and often I am not so great

at that.

It turns out that relationships thrive when you take ownership and are kind to

other.

3 factors to kindness.

1-Withholding negative

2-Positive affirmation

3-Do one small act of generosity for them

89% of relationships improved even though it was one sided.

Intentional kindness – Identify the one person that you need to improve your

relationship with

1- Say nothing negative about that person – either to them or about

them to anyone else.

2- Each day find one positive thing you can praise or affirm about that

person and tell them and tell someone else. Pray for them.

3- Each day, do one small act of kindness or generosity for them.

Heart Beating Hills

F3 Welcome & Disclaimer

Warm-Up
SSH x 15 IC
Merkins x 10 IC
Cherry Pickers x 10
Burpees x 10

The Thang-
Grab CMU and head to parking lot
11’s
1 Squat Press at beginning of parking lot
Sprint to halfway point do 10 burpees and go down 1 each lap
Sprint back to start and then back to the end of the parking lot and do 10 merkins
Go until you have done 10 squat press at one end and 1 merkin at the other end
Recover

Mosey to Cardiac Hill at 0.25 mile marker up to top almost .25 mile one way

10 merkins at bottom and sprint to the top and do 20 dips
Repeat x 4

Mosey Back To AO

BOM-
Consistency is so hard for me in every aspect of life. Whether it is eating healthy, getting to the workout in the mornings or more serious things like praying for my wife/family every night, I struggle with it. As an F3 nation we as men need to come alongside each other and encourage one another to stay consistent in our lives and hold each other accountable. It can work for a while by yourself but eventually we fall victim to the voice in our head telling us to let up and take the easy road but every time we do that we regret it. Anytime I fartsack for a workout, an hour after the workout would have been over I regret it. I have never regretted going to a workout, ever, period.

Edit looked strong as usual but Goose was trying his hardest to keep up. Somebody at the end smarted off to Pinto and Lilydipper about their age and got put in the sleeper hold. Great workout as everyone really pushed it and we put over 2 miles of sprinting in.

The Prison Yard

The Scene: 52 and constant rain

F3 Welcome and Disclaimer

THE THANG:
SSH x 20 IC
Michael Phelps x5
Cherry Pickers x10 IC

Mosey to the prison circuit (tennis court)

PRISON BREAK CIRCLE RUN
– line up, Indian run around the court
– first guy sprints to the net and to the end of the line

Mosey to the rock pile

PRISON YARD BEAT DOWN

Battle buddy up
– one guy with a big rock and the other with two mediums.
– run to the grass
– Dora to the pile and back as many times as it takes

BIG ROCK SQUATS
Small Rock Curls
Small rock Merkins
Small rock overhead press
BIG ROCK LBCs
Small rock tricep extensions
Small rock hops

MOVE THE PILE BACK!

PRISON BREAK – relay sprint races

Back to the AO – 8 minutes of abs
– superman
– ab cycle
– boat canoe

BOM:
American prisons, as of 2013 held over 2.2M people. The largest prison population in the world.

We as men have the opportunity to live free lives, and yet so often we opt for prison.

Sometimes we live in prisons for our bodies. We we work out trying to reach a body image at the expense of our families. We enslave our bodies to food, alcohol or drugs.

Far more often we live in a prison of our minds. We enslave ourselves to greed, and success believing somehow that “just a little more” will make us happy. We live under the burden of guilt and shame for any one of a million failures, constantly hearing the lies of our adversary but not calling them out. We bury ourselves in images and fantasies of women who are not our M and then we see them everywhere we go and cannot stop the flood of images. We live lives plagued by fear of failure, insignificance or disaster.

The truth is found in 2 Tim 1:7. That God has given us a spirit not of fear, but of power and love and self control.

Many of us live in a prison for our souls. For those who believe in the existence, life and sacrifice of Jesus we are made free. The prison cell door has been thrown open, and yet so often we opt to stay in the cell.

You have to make the HC to step out every day. As HIMs we need to look at the men around us and extend a hand to help pull them out.

Moleskin

Great work by the men today. Rainy and cold, you busted it pretty good. Way to get better!

Best Way to Stay Warm is Keep Moving

THE SCENE
32 and Clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 IC
High Knees/Squats 8ct x15 IC
4ct Baby Arm Circles Forward x15 IC
4ct Baby Arm Circles Forward x15 IC
Shoulder Taps/Merkins 4ct x10 IC
Run to far parking lot and back

Mosey to side of parking lot where cones are set up

 

Escalation
 – There are six stations, each have an exercise to be completed and shuttle to run
– One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.
– Two min each drill, 30 sec rest/transition

S1: Exercise = Diamond Merkins; Shuttle = Sprint (x2) (20 meters)
S2: Exercise = Star Jumps; Shuttle = Bear Crawl (15 meters)
S3: Exercise = Burpees; Shuttle = Lunges (10 meters)
S4: Exercise = Dry Docks ; Shuttle = Sprint (x2) (20 meters)
S5: Exercise = Froggy Squats; Shuttle = Bear Crawl (15 meters)
S6: Exercise = Burpees; Shuttle = Lunges (10 meters)

Mosey to hill near the road.

Hill Pyramids
Run hill doing exercises at the top and bottom using the listed rep progression.
Exercises: Bottom of hill – Dive Bombers
Top of hill – Narrow Squats
Reps:  5 – 10 – 15 –  20 – 15 – 10 – 5

Mosey back to SP and circle up

MARY
Flutter Kicks x30 IC
Side Crunches x25 IC each side
Hello Dolly  x30 IC
Freddie Mercury  x20 IC

Cash Out
Wide Merkins 4ct x15 IC

COP
Number off (19, including 1 FNG) & Name-O-Rama

BOM
Being a HIM (High Impact Man) is a combination of courage and humility; boldness and restraint.  We are never on autopilot, our hearts and minds must always be engaged and seeking the best for others.

An example is when it comes to conflict.  It’s easy for us to look at others and begin pointing out where they are wrong.  Jesus gave us a different path (Matthew 7:3-5),

“Why do you look at the speck of sawdust in your brother’s eye and pay no attention to the plank in your own eye? How can you say to your brother, ‘Let me take the speck out of your eye,’ when all the time there is a plank in your own eye? You hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye.”

Notice he doesn’t say ignore the speck in our brother’s eye, just that we have to handle our own business before helping others.  This takes humility, discipline and inner strength.  It’s not easy to admit when we are wrong or have missed the mark, especially in the presence of someone else who has done the same.  But the truth is someone has to lead!  Someone has to step up and do what’s right.  That’s what being a HIM is all about.

MOLESKIN
It was a chilly Friday morning, but the PAX showed up ready to work and we stayed warm.  Everyone worked hard, it was a great way to end the week.