F3 Knoxville

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.

Dips with Lily

F3 Workout, Thursday, December 1
Warm-Up
10 Burpees
20 x Jumping Jacks
15 x Cherry Pickers
15 x Gradual Squats

Mosey to Walking Track

50 Dips Using Benches
50 Baby Crunches while others do dips
Rinse and Repeat

Mosey to Hill By High Fence

Team up with partner. Each team does 200 merkins and 100 big boy sit-ups. One partner runs up hill while the other is doing the exercise

Mosey Back up Cardiac to Benches by Start of Walking Track

50 Dips Using Benches
50 Baby Crunches while others do dips

Mosey to Parking Lot By Playground

(Each man grabs one Cinder block and two bricks. Bricks are placed in middle of parking lot while Cinder blocks are places on playground end of parking lot.)

25 bench presses with cinder block then run to bricks
15 flys above chest with bricks while lying on back
10 man-makers with brick then run to cinder blocks.

25 curls with cinder block then run to bricks
Repeat the 15 windshield wiper raises and 10 man-makers then run to CINDER BLOCKs

Rinse and Repeat Twice

Mosey to AO

BOM

We all long for God but may not even realize it
Children try to satisfy that longing with toys – doesn’t last
Adults try to satisfy through bigger toys, cars, houses, boats, or meeting the right woman or getting the perfect job.

Even in relationships, if we expect the longing to be fully satisfied we will be upset – we see this in marriages where spouses blame the other for not meeting their needs.
God has make us with holes in our hearts – made us that way so that He can fill the hole. We must thirst for God.

CS Lewis in Mere Christianity said,
“If I find in myself desires which no experience in this world can satisfy, the most probable explanation is that I was made for another world.” It doesn’t mean the universe is a fraud, it means that “earthly pleasures were never meant to satisfy it, but only to arouse it, to suggest the real thing.”

In F3 we point one another to the “real thing.”

Post Turkey Burn

F3 Welcome & Disclaimer

THE THANG
COP:
Windmills IC x 15
Cherry Pickers IC x 15
Low Squats IC x 10
Burpees OYO x 10

Mosey to Baseball Field Outfield
Stuffing Suicides- working off that Thanksgiving Meal
Bear Crawl ¼ across field and sprint back
Lunge ½ across field and sprint back
Sprint to end of field and sprint back
25 Merkins and 25 Big Boy Sit Ups
Rinse and Repeat x 4

Goose and Barney were blasting through this with ease

Mosey to playground for 11’s
11’s
Alternate
Big Boy Sit Ups and Box Jumps

20 Dips and 20 Decline Merkins
Rinse and Repeat

Abs for our wives and girlfriends but only for girlfriends to look Goose and Timberlake

Flutter Kicks IC x 20
Hello Dolly IC x 20
American Hammer IC x 20
LBC’s OYO x 100

Mosey to Dugout for 1 minute of pullups

COT-
Number off and Name-O-Rama

BOM-

Pinto brought a good word with all the fast and furious things around us, there is one thing that remains constant and that is Christ. Even though the horrible fires have happened up in Sevier County we know that he is sovereign and in control.

Moleskin-
The PAX put in some good work today and we were sweating like it was summer. Timberlake made it back from Louisiana and Goose was getting in a workout before his 5th date! Good to see Smallmouth back out and you wouldn’t want to run into him in a dark alley, he is a straight up beast!
-Prayers for Pinto’s family and their cabin up in Gatlinburg
– Prayers for all of the families in Sevier County

Thanksgiving Leftovers Burn-Off

F3 Welcome & Disclaimer

THE SCENE: 56 degrees, rain off and on

WARM-O-RAMA:
Mosey around outhouse
20 SS hops
10 Frankenstein’s (ham burners)
10 ‘Merkins

THE THANG:
Set up 3 cones 30 yards apart
Sprint to cone 1 do 10 burpees
sprint to cone 2 do 20 mericans
sprint to cone 3, do 30 squats.
Sprint back to start
Repeat but Side shuffle to cones on 2nd round.
Repeat but high knees to cones on 3rd round.

Mosey to bottom of Cory Hill:
Bear crawl to top, 10 squat jumps
Bear crawl down the hill, 10 smurf jacks
Repeat 3x

Mosey to bottom of Matterhorn
Run to top, doing burpees on “hit it” command. (Do 3 burpees when you reach top till 6 catches up)

Mosey to pavalon
On your own: three sets of (10 mexican jumping pull ups, 10 dips, 20 domo squats)

Mosey to Rock pile. Grab rock and Wagon Wheel till 6 catches up
20 wood choppers (10 each side)
25 overhead press
20 curls
20 tricep extensions
10 wood choppers

Mosey back to AO

20 imperial walkers

COT:
Count off and Name-o-Rama

BOM:
3 ways to fail at everything in life:
1) Complain about everything
2) blame all your problems on others
3) never be grateful

3 ways to be successful in life
1) Love the Lord God with all your heart, soul, mind and strength.
2) Love your neighbor as your self
3) be like Christ

WORD:
Very proud to be a part of the PAX this morning. Not ideal conditions, not a single complaint about the weather. Everyone pushed hard this morning. Prayers out for Bartman’s family and their new addition as well as the families dealing with the fires in Sevier County.