F3 Knoxville

Classic Bearmuda Triangle

THE SCENE: 58 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH

4 Cherry pickers

10 overhead claps

10 tie fighters

10 tie backwards fighters

THA-THANG:
mosey to the bearmuda triangle

  • bear crawl to each corner and do the following
  • 15 v-ups 4count
  • 15 hand release merkins 4count
  • 15 pickle pounders 4count
  • Mosey to the rock pile
  • three sets of the following
  • 21 curls
  • 21 tricep extensions
  • 21 OHP
  • Mosey up to the splash pad
  • 11’s
  • merkins at the splash pad mosey to the out house
  • pull up

Fellow ship mosey at time

 

MARY:
WW1 Merkin

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Grateful for the shield lock I have with these men here at the equalizer.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A little leg and sumpin’ else

THE SCENE: Warm and clear at 70 degrees.

F3 WELCOME & DISCLAIMER. Welcome to Fitness Fellowship and Faith, Voluntary, Free, Peer led, not a pro, no knowledge of injuries or fitness considerations, it is each person’s responsibility to be safe and to modify as necessary. Most important, don’t get hurt.

WARM-O-RAMA:  

SSH
Arm circles – small
Imperial walkers
Knox Cherry pickers
Plank
Upward Dog
Downward dog
Indian Run to the coupons – last man does 1 burpee then sprints to the front

THA-THANG:

Carry your coupon through the entire workout. Or use it on the ground to complete exercises like Merkins.

20 Thrusters 20
Lunges (uphill to cones, mosey back)
10 Bonnie Blairs (jumping lunge) (10 Each leg)
Bernies
40 Curls
High knees
20V-ups or modify with 20 LBCs
Lunges
20 Alternating Side Squats
Bernies
20 Grave Diggers (20 each side) (4 count carefully, use your legs)
Butt kicks
10 American Hammers (10 each side)
30 Merkins
20 Flutter kicks with block held high (4 count)

Repeat from the top until the alarm goes off

MARY:

15 minutes of PAX choice, everyone got to choose one, including both FNGs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

What does “Know your limits” mean?
I told a story about playing soccer in a tournament of several games a few weeks ago and the next day mentioned to a Bible Study group that my feet and ankles were very sore from it. Another man in the group said, (somewhat scoldingly) “You gotta know your limits.” His response stuck with me, because he has no clue about me or my “limits”.

So I posed the question at this morning’s COT – What does “Know your limits” mean? The responses from several PAX helped clarify the situation for me. Here are a few insights from the group.
• As a part of living, we are always traversing what appear to be limits as we learn and adjust.
• In order to know your limits, you must explore them and keep them up to date by going and touching them from time to time, because of course they change.
• Consider the source, someone may be giving you advice based on their own limits which could be very bad advice for you.
• Consider the source, and listen, if it is someone who knows you well and they are giving you solid advice from a friend.

The depth of the responses was much greater than I can post here, and I am very grateful that I learn so much from other PAX.

The HIMs at The Project have been a driving force to help me push my limits, shoulder to shoulder. A few months ago, I asked for agreement in prayer to get rid of the nagging fear that I was pushing too much, so that I could enjoy the journey. My fear is gone and I am no longer training “to get slower, slower”, but I am gaining ground. Most encouraging is that I am watching the men around me grow as husbands and HIMs, as well as athletes because they are pushing and evaluating their limits as a natural part of who they are.

My conclusion is that there is no way to “know your limits”, because they are invisible and always changing, so put your confidence in God and your hope in His promises. Maybe it would be better to say, “Know His promises”!

ANNOUNCEMENTS:

Welcome “Breadbowl” and “Wipeout”, previously known as FNGs.

Speedway Doracides

THE SCENE: Clear early Fall morning.

F3 WELCOME & DISCLAIMER

F3 (Fitness. Fellowship. Faith) workouts: 

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion
  • End with a Circle of Trust
  • “The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”
  • F3 Credo: Leave no man behind, and leave no man where you find him. 
  • NOT A PROFESSIONAL
  • Don’t know your injuries – take care/modify as needed.

WARM-O-RAMA:

  • Side straddle hops – 20 IC
  • Tempo Squats – 10 IC
  • Cherry Pickers – 5 IC
  • LABCs – 10 IC (foward and backwards)

THA-THANG:

Doracides 

Partner up. 

1 person does exercises, the other runs suicides:

  • 1 burpee at first cone, back,
  • 2 burpees at second cone, back, 
  • 3 burpees at third cone, back. 

Switch. Pick up where partner left off

  1. 100 merkins
  2. 200 lbcs (little baby crunch)
  3. 300 squats

Rinse and repeat. 

MARY:
Didn’t manage time well so we had no time for Mary.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Have nothing to do with godless myths and old wives’ tales; rather, train yourself to be godly.”

“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”

1 Timothy 4:7-8 NIV

MOLESKIN:

Excerpt from Disciplines of a Godly Man – R. Kent Hughes

PAUL ON DISCIPLINE

The word “train” comes from the word gumnos, which means “naked” and is the word from which we derive our English word gymnasium. In traditional Greek athletic contests, the participants competed without clothing, so as not to be encumbered. Therefore, the word”train” originally carried the literal meaning, “to exercise naked.”  By New Testament times it referred to exercise and training in general. But even then it was, and is, a word with the smell of the gym in it – the sweat of a good workout. “Gymnasticize (exercise, work out, train) yourself for the purpose of godliness” conveys the feel of what Paul is saying.

SPIRITUAL SWEAT

In a word, he is calling for some spiritual sweat! Just as the athletes discarded everything and competed gumnos – free from everything that could possibly burden them – so we must get rid of every encumbrance, every association, habit, and tendency which impedes godliness. If we are to excel, we must strip ourselves to a lean, spiritual nakedness. The writer of Hebrews explains it like this: “Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us” (Hebrews 12:1). Men, we will never get anywhere spiritually without a conscious divestment of the things that are holding us back. What things are weighing you down? The call to discipline demands that you throw it off. Are you man enough?

ANNOUNCEMENTS:
Parkinson’s Run coming soon.

Cans of Soup

THE SCENE: Pleasant, Humid, Dodging busted cans of soup on the grinder (a literal meaning)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15 in cadence
  • Windmills x 15 in cadence
  • LBAC x 6 in cadence
  • LBAC reversed x 6 in cadence
  • 10 single count squats

THA-THANG:
DORA partner workout. Partner 1 does workouts. Partner 2 runs to rotating locations and performs workout.

On grinder (with CMU):

  • 100 Curls
  • 200 Good Mornings
  • 300 Squats

Running:

  • Run to Wax Job Hill and perform 1 Bernie up the hill and run back. (switch with partner)
  • Run to Apex and perform 3 Burpees and run back. (switch with partner)
  • Run to Troll Bridge and perform 10 Lunges and run back. (switch with partner)

MARY:

  • Flutter Kicks
  • LBCs
  • Hello Dollys (Led by Swerve)

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Work is a blessing. God has so arranged the world that work is necessary, and He gives us hands and strength to do it. The enjoyment of leisure would be nothing if we had only leisure. It is the joy of work well done that enables us to enjoy rest, just as it is the experiences of hunger and thirst that make food and drink such pleasures. – Elizabeth Elliot

If you go dark on vacation, you will be ready for the light when you return. – Brian Scudamore

Let’s find the balance of work and rest. 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Just Another AO-Q

THE SCENE: Weather could not be better for a AO-Q Handoff
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: Some motivators got us started and we finished with DogPound cherry pickers. The men were then given a challenge to not drop the football with Blindside’s name on it…and they could not hang on to it for too long. Burpees was the punishment.
THA-THANG:
Mosey to the base of the stairs then a MudPuppy special. 25 of six different exercises with a lap around the island in between each one. Merkins, Squats, LBC’s, CDD’s, SSH and Lunges.

Google then took over as Q. Brought us up past the Rock for some planks and then to the backbone. Split into two at the backbone and did a lil pull up action and some Bernies to the top with Merkins and Squats. Finished with 7’s up the baby hill – burpees and BBS.

MARY:
Flutters and stuff.
COUNT-OFF & NAME-O-RAMA
21 in attendance
CIRCLE OF TRUST/BOM:
Don’t wait for a reason to show up in the gloom. By then its too late.

ANNOUNCEMENTS:
2nd F lunch at Shrimp dock TODAY at 11:20. Also, Bro-lympics are coming up.