F3 Knoxville

Lots of reps and steps

THE SCENE: Low 20’s but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pffft… warmup? Run over to the new loop at the duck pond.
THA-THANG:
Do the first exercise on the list, run a lap around the pond (0.4mi+) and then do the next one. Repeat.

  • 80 Merkins
  • 80 Squats
  • 120 Shoulder Taps (2ct)
  • 80 Monkey Humpers
  • 30 Dr. W’s
  • 100 OH Claps
  • 60 Bobby Hurley’s
  • 40 V-ups

MARY:

  • 20 Flutter Kicks
  • 20 BBS
  • 20 LBC’s

COUNT-OFF & NAME-O-RAMA
5 Strong
CIRCLE OF TRUST/BOM:
“A child who is ignored by the village will burn it down to feel it’s warmth”

Cap’n talked about this at a 3rd F event a while back. There are many young men and boys out there without father figures to help guide them through life. This lack of guidance can bring out the destructive mind set that men are born with. Whether it’s physically destructive, emotionally, or spiritually.

Help set examples for younger men any chance you can get.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Let’s Get Kraken

THE SCENE: Dry, Upper Thirties. Perfect.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC x5
  • Tempo Squats x10
  • SSHx20 IC

THA-THANG:

Tennis court stations. Pick a station, complete the prescribed exercise, then run a full lap around the court to the next station. Rinse and repeat. On your second pass of the stations, do two laps between each. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges (across court & back)
  • Merkins x20
  • Mountain Climbers x20
  • Calf Raises x20
  • Dry Docks x20
  • Bear Crawl (across court & back)
  • Squats x20
  • Diamond Merkins x20
  • Crab Toe Touches x20

MARY:

  • Box Cutters 
  • American Hammers
  • Pickle Pounders
  • Freddie Mercury

COUNT-OFF & NAME-O-RAMA

Six PAX

CIRCLE OF TRUST/BOM:

Make time for the relationships & activities that restore you.

MOLESKIN:

Nice work today gentlemen.

Team 1 vs. Team Kill

THE SCENE: Dry, around 25 degrees, sunny by the end of the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Baby Arm Circles x 10 forwards and 10 backwards, Shoulder Taps x 10, Tempo Squats x 10, Cherry Pickers x 5
THA-THANG:
We split into two teams of three, Team 1 and Team Kill. Each of the following exercises was a team competition and the winner of each workout got to choose an exercise for us all to do afterwards

  • Sunsphere: Best two out of three; Everyone on each team would do an exercise at the bottom of the stairs while one person from each team ran to the top of the stairs, did 10 reps of an exercise and ran back down. then the next person on the team would go, first team to finish won. First round was holding a plank at the bottom with 10 merkins up top, second round was holding an Al Gore at the bottom with 10 Cobras up top. Team Kill won the first two rounds and chose to do 10 pull ups
  • Under the Bridge below Clinch: Everyone held a wall sit while one person from each team bearcrawled across to the opposite wall and backwards bear crawled back, then the next person went. Team 1 won and chose to have everyone do shoulder taps in a plank while one person at a time ran around the wall
  • Amphitheater: Best two out of three; Everyone on each team would do an exercise at the bottom of the stairs while one person from each team ran to the top of the stairs, did 10 pull ups/inverted rows and ran back down. then the next person on the team would go, first team to finish won. First round was dips at the bottom with 10 pull ups up top, second round was incline merkins at the bottom with 10 pull ups up top, third round was box jumps at the bottom with 10 pull ups up top. Team 1 won and chose to do a ring of fire of boat canoes
  • Bridge over Cumberland: Everyone held a plank at one end of the bridge while one at a time one person from  each team bear crawled across and held a plank on the opposite end. once the entire team was across, the whole team would bear crawl back together. First team back won. Team 1 won and chose 25 Big Boy Situps
  • Rock Pile by Neyland Dr: Each team shared a rock and tried to get the most reps of an exercise in a minute. Best two out of three. Round one was curls, two was overhead presses, three was a combination of both. Team 1 won and chose 15 partner shoulder presses
  • Then we moseyed back to the AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A couple days ago one of my students mentioned learning about cascading failure, meaning one unchecked problem leads to another, which leads to another, and so on. He said he feels like he sees that happen in his own life. My initial response was to point out that that doesn’t necessarily apply to us, since we aren’t machines and not all aspects of our lives are related to one another. But then I realized that I’m currently allowing myself to experience cascading failure. I’ve been having some serious pain in my stomach, which led to me not working out for a month, which led to me not getting up early, which led to me not going to bed early, which led to me wasting time on things like TV at night instead of reading and getting good rest, which has also led to me eating less healthy, which all of this has led to me being more irritable towards others and to spending less time in the Word. Taking time off from exercise to recover is fine, but it doesn’t mean I have to give up getting up early and eating well and getting good rest. So I encouraged the guys not to allow what Paul calls “a thorn in our sides” to become a cascading failure

V(alentine’s)Q

THE SCENE:   Perfect…might have been a little cold (29F) but it wasn’t raining and it was dry.

F3 WELCOME & DISCLAIMER:   Almost nailed it but Judge had to remind me this is my VQ and I am not a professional.

WARM-O-RAMA:
Burpees, Cherry Pickers, LBAC, WWII sit-ups, Tempo Diamond Merkins.  Paused to appreciate that we were still dry after Warm-O-Rama

THA-THANG:

Headed over to the guardrail for 41 tricep dips and a musical serenade to Guardrail to recognize his 41st trip around the sun.   Mosey over to the coupon pile.   Everyone grabbed a coupon, circled up and held an air chair while I explained “Capture the Coupon”   Counted off into teams of 4 and headed over to the parking lot and each team took their corner.   Each coupon had been labeled with an exercise and number of reps before the beat down.   Each HIM did the exercise on their individual coupon and then left it behind at their base while going to attack another team’s coupon supply and bring one back to their base to perform the next exercise found on the coupon.  It was mayhem for a little while but eventually the PAX got the hang of it and their was a full melting pot of the Lexicon going on simultaneously.   It was quite a beautiful scene.   Trolley tried to only capture the burpee coupon but KickFlip perfected the cup and ball magic trick and left him with bear crawls, which was still fine with him.   It was chaos but everyone seemed to enjoy it.   Mosey back to the shovel flag and had time for one more push before we timed out.   Eye of the Tiger came over the sound waves and the PAX performed Rocky Balboas until the chorus finally came.   We dropped and did merkins during the chorus and then back to Rocky Balboas during the second verse.   Did one more round of Merkins during the second chorus and then stopped for a quick Mary.

MARY:
Did pickle pounders in cadence.   Once you reached the number of years you were married you stopped and held plank.   Curveball was our most experienced pickle pounder – still in perfect form after 25 years (I believe).  RESPECT

COUNT-OFF & NAME-O-RAMA
29 HIMs in attendance.

CIRCLE OF TRUST/BOM:
James 1: 2-4   “Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.”   Guardrail prayed this verse over my wife while helping stay with our children for another late night trip to the ER.   It has been on my mind ever since.   There is something about counting it ALL joy that is so beautiful but also so difficult in reality.   We all have those people in our lives that have perfected it and always have a smile on their face and you know there is nothing FAKE about it.   It is a contagious JOY that always brightens my day when I get to be in their presence.   We should all strive to live every moment of our lives with a posture towards JOY.   We can’t let the trials of the day overcome the blessings as they are always abundant when we choose to look for them.   Trials are the way God brings us closer to full dependence on Him.   It exposes the weakness in our Faith and the more we need his Grace.   We all face choices when trials come our way….turn to sin (doubting God, angry with God, turn to substance, bad relationships, etc) or submit to our inability to do it alone and the necessity of being fully dependent on Him.   In time the patience, endurance, steadfastness learned through trials sharpens our FAITH and makes us perfect and complete.    Last night my wife unbeknownst to her that I had chosen this verse to talk about said “I am so filled with JOY.  I haven’t felt this good in so many months.”  Hearing that was by far the best Valentines gift I have received in all my years and just one more confirmation of how good He is ALWAYS.   I want to thank everyone that has prayed for her and our family over the past several months,  it has been such a blessing for us all.   Let’s strive to always count it ALL joy, today, tomorrow and ALWAYS.

MOLESKIN:

Prayers for Trolley’s wife ankle and ability to see a doctor quickly.   Prayers for Commision’s friend who is recovering from an appendectomy.

ANNOUNCEMENTS:
7 HIMs joined for coffee at DD.

I heart F3

THE SCENE: Steve said 29
F3 WELCOME & DISCLAIMER Complete
WARM-O-RAMA:

Warm up mosey to the doctors office parking lot. Mosey 20-25 paces, stop and rotate between 10 of the following exercises:
Squats
Merkins (4ct)
Rockettes

THA-THANG:

5 exercises with 20 reps each, r & r until all PAX have run the length of the parking lots twice. At the other end of the parking lot will be a 65# sandbag. PAX will cling and curl the sandbag to their shoulder and toss in front of them, alternating sides ( 3 times each side)
5 repeating exercises:
Squats
Merkin, (4ct)
Lunge (20 total)
OH claps (4ct)
High knees (20 total)

Mosey two laps around the duck pond, avoid the ducks and duck crap, during the mosey PAX will complete an EMOM – 5 each of merkins, squats, burpees. After 5 of each exercise continue for the remaining time left in the minute running the lap. 10 count rest after each run.

Mosey to the Regions Bank parking lot. Where there will be coupons. Complete 10 reps of each exercise in order 1-11-1

Curls
Squats
Chest press
Front raise
Tricep ext
Lunge (10 total)
KB swings
Bent over rows
Bench press
Flutter kicks with coupon OH
Burpee press

MARY:
burpee pyramid. Start with 1 burpee and build to 5 and then back down to 1, quick 3 count between each round
LBC – 25 on 4 count
Boat/Canoe with over head claps and flutter kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Our controlled frenzy creates the illusion of a well-ordered existence. We move from crisis to crisis, responding to the urgent and neglecting the essential – From Abba’s Child by Brennan Manning
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.