F3 Knoxville

Stop Staring at the Sky and Do Good!

THE SCENE: Great morning for a workout! Not hot, but on the humid side
F3 WELCOME & DISCLAIMER Done and done adequately 
WARM-O-RAMA:
SSH IC x20 | LBAC IC x10 each way | Little of this; Little of that | Tempo Squats IC x10
THA-THANG:
Grab a CMU and Fellowship Mosey(TM) to Skatepark. Place at the other end and return for “100 Down”

Starting with 100 Reps, do each exercise the number of reps indicated, Mosey to your CMU after each exercise and do 10 Squat Thrusters

  • 100 SSH
  • 90 Flutter Kicks
  • 80 Shoulder taps
  • 70 Hello Dollys
  • 60 Squats
  • 50 Merkins
  • 40 Iron Mikes
  • 30 American Hammers
  • 20 Burpees
  • 10 Bodybuilder +

MARY:
5+ mins of PAX-lead Mary –> Flutter Kicks, American Hammers, Merkins, Cherry Pickers
COUNT-OFF & NAME-O-RAMA
4 HIMs; 0 FNGs –> Aladdin, Earmuffs, Zack Attack, & Blindside
CIRCLE OF TRUST/BOM:
Last Thursday, the Church celebrated the Feast of the Ascension, marking the end of the time Jesus spent on Earth after the Resurrection. In Acts, the Apostles watch Jesus ascend into the heavens & kept staring up at the sky. Those passing by noted that they don’t need to keep watch, Jesus will return the same way. Like the first Apostles, we don’t need to stare at the sky awaiting Jesus’ return but put our focus on the world and all the good we can do.

Carry the Fire

THE SCENE: Humid, No Breeze, Beautiful Sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side-Straddle Hops – 15 in cadence
  • Temp Squats – 10 in cadence
  • Arm circles – 10 in cadence

THA-THANG:
“Carry the fire”

AMRAP MINI MURPH

  • 10 pull-ups
  • 15 merkins
  • 20 squats
  • Run Apex Loop
  • 1 CMU was “the fire” – CMU could not touch the ground and had to keep moving. Once it made a loop, another man had to carry it

MARY:

  • Timed planks
  • LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

  • Carry the fire – reference to the book, “The Road” by Cormac McCarthy
  • Read John 1:4,5
  • Read Matthew 5:14-16
  • Through discouragement, doubt, anger and fear in this world, we have the opportunity to continue to carry the fire. We hold the fire in the darkest places. We carry it for out family. We carry it for our brothers. The darkness cannot overcome it.

MOLESKIN:
ANNOUNCEMENTS:

Memorial Day Beatdown

THE SCENE: 70 degrees and sticky…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Tempo squats
Side straddle hop in cadence 20
THA-THANG:
Grab a coupon and Mosey to Hard Knox parking lot.

  • Blockies Totem Pole
    Starting with 10 counting down to 1.
  • 20x SC flutter kicks
  • Run a lap around the buildings between each set

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
“Above all, love each other deeply, because love covers over a multitude of sins.”
1 Peter 4:8

Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence July 2nd

A Date with Paula

THE SCENE: 63 degrees and a beautiful morning

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSHx20, BAC, a little stretching

THA-THANG:

Eight stations Paula Abdul style while Bernie Sanders past two cones, do exercise, then Bear Crawl back one cone, do exercise.

  1. Abyss Merkins
  2. Clock Lunges
  3. Plank Jacks
  4. Alt. Shoulder Taps + Merkin
  5. Tempo Merkin
  6. Bolt 45’s
  7. WW2’s or BBSU
  8. Colt 45’s

MARY:
Green Sally for time

COUNT-OFF & NAME-O-RAMA
Trousers, Shenanigans, Banjo, Doppleganger, Rep Sleepy, Grouch, Streaker, Pennies, Halfday, Cow Patty, Doctor, Hoosier, Master, and FNG Malfoy
CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-12
MOLESKIN:
I appreciate each and every one of my fellow PAX at the Speedway! In today’s culture it is imperative that we as men stick together, not only for encouragement but for accountability and fellowship. When we stand together, we are strong! F3 has made an impact on me physically, mentally, and spiritually. When we step up to lead, it changes us at home, at work, and in our daily lives. It is such a wonderful thing to see you encourage each other out there every time we meet.
ANNOUNCEMENTS:
Welcome FNG Malfoy! 2nd and 3rd F opportunity @Food City Seymour on Wednesdays 6-7am. Official launch of Speedway is this coming Saturday June 4th @6am!

Remembering and Cultivating

THE SCENE: Partly cloudy, 61 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead claps, Windmills

3 Stop Suicides

Run to Stop 1

@Stop 1 – 1 Burpee

@ Start – 2 Burpees

@Stop 2 – 3 Burpees

@ Start – 4 Burpees

@ Stop 3 – 5 Burpees

@ Start – 6 Burpees

Repeat suicides with Flutter Kicks (4 Count)

THA-THANG:

Ol’ 69s (Perform 69 of each of the following)

  1. Merkins
  2. American Swings
  3. Step Ups
  4. Triceps Extensions
  5. Box Cutters
  6. Gobblet Squats
  7. Bobby Hurley’s
  8. Bent Rows
  9. WWII Sit ups
  10. Curls
  11. Lunges
  12. Lawn Mowers

Run a lap after each odd number exercise.  ( Approx. 0.22 miles/lap.)

Bear crawl 25 yards after each even number exercise.

Note: We cut the reps to 40 after the American Swings.  It may come back in a modified form with a partner 70s beatdown.

MARY:
Tabata with plank, right side plank, and left side plank (20 seconds on, 10 second rest for two rounds)

Box Cutters and cashed out with LBC’s

COUNT-OFF & NAME-O-RAMA
10 HIM’s including FNG Hydrant (Rich Carnes) plus Webelo
CIRCLE OF TRUST/BOM:
Each Memorial Day observance for me since 2010 has included remembrances of SSG Jason Dahlke, 1st Ranger Battalion.  He was killed in action on September 29, 2009 in Afghanistan at the age of 29.  He was the best friend of my daughter, Emily, and my son-in-law, Travis.  Travis was with him the day he was killed instantly by enemy fire.  It was Jason’s 6th tour and Travis’ 8th tour to either Afghanistan or Iraq.  Uncle Jason, as three of my grandchildren refer to him, was a warrior and seemingly invincible.  Only one of those attributes was true.

While Memorial Day initially brings to mind Jason’s ultimate sacrifice, my thoughts fairly quickly turn to the friendship he shared with Travis.  It was special and one of mutual respect, one in which a competitive spirit made each other better (Iron Sharpens Iron), and one that fostered undying loyalty.

It brings to mind men who have been “Jasons” in my life.  Ron, my best friend of well over 50 years until his death at age 62, seven years ago.  Gig, my soccer coaching partner and hiking buddy, who passed away 20 years ago at age 52.  It also brings Chip to mind.  He could have been a “Jason” according to his own admission had he not committed to move away from bad habits in the late 1990’s.  While great friends in the 1970’s and 1980’s, overseas work assignments for him separated us and we lost contact.  Only in the early 2000’s did we reconnect and pick up where we left off.  Our bond is strong and, although living 200 miles away, we stay closely in touch.

HIMs need strong connections with other men.  F3 recognizes that and strives to foster it.  For those of us with spouses, there is no better friend or confidant.  But there is something to be said about the special bond between a small group of men.  Those relationships can be tougher to form and they may be shattered by tragedy as in the case of Jason or Ron or Gig.  The challenge is to find that Chip in your life and not let things get in the way of maintaining a strong connection.  We all will be better for it.

MOLESKIN:
Travel mercies for Drifter and healing for ESPY’s ankle.
ANNOUNCEMENTS:
AO kickoff for Rockwood is Monday, May 30th.  AO kickoff for Speedway is June 4th.  Convergence at JUCO on July 2nd.  No other AO beatdowns that Saturday.