F3 Knoxville

“I can’t” = bullshit

Welcome and disclaimer

Warm-o-Rama
10 burpees
OMC Merkins

The THANG

Mosey to the softball field, pause for the 6, pinwheels and squats

Field of dreams audible to the outfield due to mush.
Home 10 burpees 10 Merkins run to first

1st base – BBS until relieved

2nd base – Dry docs

3rd base – Domo squats

Sitting in the stands
Reverse BC up the bleachers (feet first)
BC across the bleachers
BC down the bleachers head first (audible cause bleachers were we and slippery)

Mosey to the steps and bear crawl down

On the Dawn Wall
10 Burpees at the bottom
10 Dry docs at the top

Mosey towards the AO pause part way for the 6 Merkins and box jumps

Ab-o-Rama
Lego Batman has 9 abs
V-ups
Floor wipers
American Hammers

Name-o-Rama

BOM

“I can’t” = bullshit. Is it that you “can’t” or that you “won’t”.  Michael Jordan once said “I can accept failure, what I can’t accept is not trying.”  We as men of this world get caught up in the societal message that we aren’t good enough, someone is always better, we aren’t strong enough.  In the end it’s the same message “you can’t do it.”

And so many men buy into this mentality. They don’t care anymore, they don’t workout, and they sure as crap don’t get up early and post to F3. But some men here are just as guilty of the “I can’t” attitude. “I can’t go up that hill, I can’t do nor Merkins, I can’t go any harder, I can’t finish.” And those “I’s” turn into “my’s”. “My legs hurt, my arms hurt, my back hurts, etc.”

So, what is your goal? What is you mountain to overcome? Are your tired of being the 6? Does it bug you not to finish a run? Are you pissed you can’t do pull ups, Merkins, or sprints? Maybe it’s not physical, maybe it’s to be a better husband, dad, boss, employee, coworker.

Here’s the deal, maybe you need help, maybe you need support, encouragement, and love. Well, welcome to F3. And while I have mostly been talking about it physically, we also need the love, support, and encouragement spiritually. Jesus wants us to share our lives with Him, and not just the bad times when we really need Him but the good times too. And He will give us strength to do all the things we want to do.
Philippians 4:13 “I can do all things through Him who gives me strength”

All things.  Not just the physical, the mental, the emotional, the spiritual, but ALL things through Him who gives me strength. We should all spend some time with Him, and ask about the things we “can” do and forget about the things we “can’t” do.

CMU Day

F3 Welcome & Disclaimer

5:30 COP – 7 Min

  • Imperial Squat Walkers X 25
  • Cherry Pickers x 20
  • Little baby arm circles Front x 15 and back x 15
  • Mountain Climbers x 20
  • Merkins X 10
  • Bropees x 10

Dora Duece – 2 trips up each exercise (add additional if time)

    • Squat to overhead press
    • Bent over Rows
  • Blockees

 

Farmer Carry to Lower Lot

Flora 1,2,3

  • 100 Merkins – P1 does 10 w/ feet on coupon. P2 hold plank with feet on his coupon. Flapjack.
    • Run a lap then mosey to playground
  • 200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.
    • Run a lap
  • 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.
    • Sprint to the top of the Hill

Mosey back to the AO -Aborama

  • Hello Dolly x 25
  • Flutter Kicks x 15

Attitude
Philippians 2:14-15English Standard Version (ESV) – 14 Do all things without grumbling or disputing, 15 that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world,

“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company…a church….a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past…we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude…I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you…we are in charge of our attitudes.” ― Charles R. Swindoll

Five Balls

THE SCENE: 39 degrees and raining

F3 WELCOME AND DISCLAIMER

WARM-O-RAMA

  1. Standing Arm Circles with Abs squeezed Fish hook to spine ..take deep breath shoulder rolls baby arm circle or shrug circle
  2. Reverse
  3. Cherry pickers
  4. Rockettes
  5. Legs wide arms open and close doors
  6. Wide reach wide stance touch left hand to right foot then swing back
  7. Presentation squat lunge with left leg forward hands to head and twist

Side Straddle hop
15x IC
Lean over walk out to 2 merkins walk back up to side Straddle hops to cross Straddle hops
Right left juke hops to butt kicks with hands getting kicked by heels
To high knees

THE THANG
Battle buddy Indian run in 2 columns for loop
– Mosey to pavilion
Divide into four groups of battle buddies
60 second H.I.I.T intervals
Round 1
– Chair lunges
– Box jump Burpees
– Jumping lunges to crisscross jacks
– Pistol squat or bench squat
– Mountain climbers
– Decline Merkins
– Wall squat
– Merkins

Sprint all the way past AO up the hill touch gate and come back
Round 2
– Leg lifters on bench
– Jugglers jumping jacks (Knee, knee, ankle, ankle)
– Lateral side hops while standing
– Lateral side hops while planked
– Rotating pickle pounding plank
– Reverse plank pounders
– Elevated side plank on bench
– Burpees

Back To AO

COUNT OFF
NAME-O-RAMA

BOM
“Imagine life as a game in which you are juggling some five balls in the air. You name them—work, family, health, friends and spirit…and you’re keeping all of these in the air. You will soon understand that work is a rubber ball. If you drop it, it will bounce back. But the other four balls—family, health, friends and spirit—are made of glass. If you drop one of these, they will be irrevocably scuffed, marked, nicked, damaged or even shattered. They will never be the same. You must understand that and strive for balance in your life.
How?
Don’t undermine your worth by comparing yourself with others. It is because we are different that each of us is special.
Don’t set your goals by what other people deem important. Only God & you know what is best for you.
Don’t take for granted the things closest to your heart. Cling to them as you would your life, for without them, life is meaningless.
Don’t let your life slip through your fingers by living in the past or for the future. By living your life one day at a time, you live all the days of your life

Party Time!

THE SCENE – Ice Cold 28 Degrees and Clear
F3 Welcome and Disclaimer

WARM-O-RAMA
High Knees
Butt Kickers
SSH IC x 25x
BA CIR FWD/BACK IC x 5x
Burpees x 11 x 3x

THE THANG
Mosey to the track
– Run .33 Mi (1 lap)
Merkins x 33
– Lap
Lo Plank Jacks (4 ct) x 33
– Lap
Mountain Climber (4 ct) x 33
– Lap
In-N-Outs x 33
– Lap
Bobby Hurley
– Lap
(Victory Lap if finish early)

BBS & Al Gore til we catch the 6

Mosey back to the AO
Suicide Run x 4
Caterpillar Merkin x 5
LBC (4 ct.) x 33

COUNT-OFF
NAME-O-RAMA

BOM
Today is my 33rd Birthday and I’m honored to share it with you men. When I turned 30 I was determined to make the next 10 years the best years of my life. I refused to believe that my best years were behind me. I was so mad that I was 30 I had planned on beginning an F30 campaign. I would gather my friends who were all about the same age, we would get “F30” T-Shirts made with nicknames and would sign up for all kinds of Mud Runs and make sure our best years were to come. God has a funny way about things… Instead of F30, he gave me F3 with a circle around it and instead of a cool name nickname like Maverick, I was dubbed La-Z-Boy. I’m thankful to be a part of this PAX and humbled by you all every time I come out!

MOLESKIN:
Mumblechatter ended quickly with our Warm-O-Rama Burpees this morning. But picked back up when I mentioned how distraught I was at 30, some snickers and comments like “Wait til you turn 40 or 50!”. It’s great to be out with HIMs who can offer such great perspective on life.

Play the hand you’re dealt.

The Scene: 39 and rainy

F3 Welcome and Disclaimer

WARM-O-RAMA
SSH 20
Around the world 10
Figure 8s 10
Squats 10
Jog around Pavalon

THE THANG:
Deck of Cards
Each suit is an exercise, do # of reps on card. (Face cards are 10, Ace 1, joker 30 sec rest) no resting in between, constant movement.

Round one-Full Deck
Hearts- American swings
Diamonds- burpees
Clubs- Overhead presses 1/2 each arm
Spades- squats w/bell
(Equals 96 reps total for each exercise)

Three laps around Pavalon

Round 2 – Half deck
Hearts-mericans
Diamonds-SSHs 3 count
Clubs- high pulls
Spades- BBS w/bell

MARY:
Flutter kicks
Box cutters
American Hammers w/KB

WORD:

Be a Christ Follower not just a Christ fan.
too many times we miss an excellent opportunity to share the good news with people we interact with on a daily basis. Whether that be coworkers, family, friends, or a complete stranger. One of the things that God specifically asks us to do is spread his Good News. To act on the great commission.

“Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit,”
‭‭Matthew‬ ‭28:19‬

Step out there, be bold, talk about the Good News and how it’s changed your life.