F3 Knoxville

THE SCENE: Friday, March 20, 2020: 12am – 12am

Home, driveway, park, etc. Give yourself some room. Not a gym.

F3 WELCOME & DISCLAIMER

Welcome to F3 Knoxville’s Remote WOD#3. Following in Steam & Herbie’s format:

While this might not follow our typical beatdown at any given AO, hopefully this will provide a way for you to get after it, just like we normally do all together.

Wherever you find yourself at today, carve out some time and put in some work. Your F3 brothers around our region will be rocking this Q at different times throughout the day. Even remotely, there are still ways to lock shields and stay in the fight. Let’s get it done today High Impact Men! #ISI

Timeframe: This is on you. Hold yourself accountable just like you would at a normal F3 workout. Just because this is a virtual Q, it doesn’t mean you can’t call-out/push a battle-buddy, just gonna look different.

Safety-Brief: Obviously you’re doing this on your own volition. Push yourself just like you do at F3. Go ahead and get it in your mind that you’re not going to quit. Audibly tell yourself “I will not quit.”

• I’m not a professional
• Per usual – if you need to modify anything – do it. Like I said above, this is on you!

Equipment needed: A CMU (or dumbbell, rucksack, 20-40 pound kid or animal, etc.) & timer (stopwatch, cell phone, hourglass, sundial – if you are doing this not in the gloom)

WARM-O-RAMA:

• Cherry Pickers 4 CT X 10
• Side Straddle Hops 4 CT X 10
• Overhead Claps 4 CT X 10
• Baby Arm Circles Forward & then Backward 4 CT X 5 each followed by Michael Phelps
• Hand Release Merkins X 15
• Squats X 15
• Calf Raises X 50 (JUCO guys know we’re doing calf raises)
• Mountain Climbers 4 CT x 10
• Mosey (in place for 1 minute or out & back if you have open space)

THA-THANG:

Set a 30-minute timer & see how many rounds you can do (AMRAP – As Many Rounds As Possible). Remember good form…As Cheatsheet would say, “Treat Yourself, Don’t Cheat Yourself!”

• 10 Burpees
• 20 CMU Squats
• 20 CMU Overhead Press
• 20 CMU Tricep Extensions
• 20 CMU Curls
• 20 CMU Bentover Rows (pause 3 seconds at the top each time)
• Rinse & Repeat for 30 minutes

MARY:

• 20 Big Boys
• 20 Pickle Pounders
• 20 Flutterkick (4 CT)
• 20 Hello Dolly (4 CT) “What Up Girl?”
• Rinse & Repeat 1 more round

COUNT-OFF & NAME-O-RAMA

Post a photo/video in the F3KNoxville GroupMe with how many rounds you completed, Hospital name, Age, F3name & consider Qing a future Virtual WOD – Contact Booster, Steam or Herbie if interested.

CIRCLE OF TRUST/BOM:  Will be posted on 3.20.2020 to the F3Knoxville GroupMe and added back here.

MOLESKIN:  It’s hard working out on your own with no one to push you. It’s not the same working out without the mumblechatter, the first bumps, etc. I also want to know what’s going on in the lives of fellow HIMs…are they & their family OK, have they lost/got a job, who can we pray for, etc. As I came up with this Q & thinking about the BOM, I prayed for you & your families. If you have a specific prayer request, please let me know.

ANNOUNCEMENTS:

• Hardship Hill is OCTOBER 3^rd – Mark Your Calendars
• State of Tennessee F3 Convergence is October 17^th weekend in Nashville

This is the workout I was planning on doing for my VQ at Catholic HS.  The Rosary Workout patterned after the rosary prayer. The counts may be odd or small but they, and to some extent the exercises, follow the rosary.

Some sections stolen from Herbie’s Thursday 19th WOD.

THE SCENE: Saturday, March 21, 2020: 12am – 12am

• Somewhere outside.  Ideally, you’ll need about 50 yards to run and/or Jerry Rice (sprint up a hill).  A short small hill of some severity would be nice .  For example, the grass dry retention pond area at Catholic provides a 50 yard distance down one bank across and up other bank. So, out and back there.  Or at JUCO, you could go up and backdown sophomore hill.  If you don’t have a steep hill, you could use a stairs or do sprints to push your legs.
  • Not a gym.

Timeframe: The Litany section should be modified to make the workout longer or shorter depending on how it’s going for you.

Safety-Brief: Obviously you’re doing this on your own volition. Push yourself just like you do at F3. Go ahead and get it in your mind that you’re not going to quit. Audibly tell yourself “I will not quit.”

• • I’m not a professional
  • Per usual – if you need to modify anything – do it. Like I said above, this is on you!

Equipment needed: None.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Little Baby Arm Circles 10x IC Forward (10 reps on a 4 count forward) then 10x IC Reverse (10 reps on a 4 count backwards)
• Side Straddle Hops (SSH) 25x In Cadence (IC) (25 reps on a 4 count – or 50 if you don’t want to do a 4 count)
• 10 Apollo Creed OYO.  10 reps each arm.  This is a warmup so modification by being on your knees is recommended.  But full on if you want.
• Couple minute Mosey

THA-THANG:

• 3 Body Builders
• 10 Squats
• 10 BBSUs

First Decade

• • 20 Bonnie Blairs (Jumping Lunge 10 each leg)
  • Jerry Rice (hill leg work)
  • 10 Body Builders
  • 10 Squats
  • 10 BBSU

Second Decade

• • 20 box cutters
  • Jerry Rice (hill leg work)
  • 10 Body Builders
  • 10 Squats
  • 10 BBSU

Third Decade

• • 30 Monkey Humpers
  • Jerry Rice (hill leg work)
  • 10 Body Builders
  • 10 Squats
  • 10 BBSU

Fourth Decade

• • 40 flutter kicks
  • Jerry Rice (hill leg work)
  • 10 Body Builders
  • 10 Squats
  • 10 BBSU

Fifth Decade

• • 50 calf raises
  • Jerry Rice (hill leg work)
  • 10 Body Builders
  • 10 Squats
  • 10 BBSU

Litany ( Do exercises while waiting for others to finish decades or to fill in if time allows.) These exercises are filler and you’ll need 5 minutes or so after these to complete the entire workout.

• • 30 Shoulder taps
  • 20 Pickle Pounders
  • AMP Pull-ups if possible
  • 15 Carolina Dry Docks
  • 20 Baby Crunches
  • 25 Dips (if you have a place) substitute Diamond Merkins
  • AMP Pull-ups
  • Other (ideas if needed)
    • 15 4 count Mountain Climbers
    • 20 Box Cutters
    • 25 Bobby Hurleys
    • 20 Dive Bomber
    • Others as PAX offers up.

Hail Holy

• • 10 Burp and Merk – Burpee with the Merkin count increasing from count of 1 to 10. So, standard burpee with merkin, then burpee doing 2 merkins, then 3 merkins up to 10.

MARY:

• 20 War Hammers (BBSU with American Hammer at top)
• 10 Baby Crunches

COUNT-OFF & NAME-O-RAMA

Consider Qing a future Virtual WOD – Contact Booster, Steam or Herbie if interested.

CIRCLE OF TRUST/BOM:

So originally, this had nothing to do with the virus and seemed to be a fun workout for the OTBs happening at Catholic.  I was exploring the area at the school and I noticed that the church and grounds have a bunch of religious signs and statues.  So, I’m thinking that it would be fun to incorporate those into different workouts.  I have a lot of ideas but I don’t have any real plans for a Q.  Then as many of you know, I went to Minneapolis for my cousins funeral a couple of weeks ago.  During the service my aunt was holding a Rosary. I know she’s not Catholic so it’s different. This leads us down a conversation about the Rosary and the comfort it has brought her. She asks me how I’m holding up.  (It’s her son’s funeral and she’s asking me how I am.  She’s a great woman.)  So, I tell her that I actually went and worked out with F3 in Minneapolis that morning.  She asks about F3 and I tell her what the group is.  She is genuinely happy to find out that two groups of men in both Knoxville and Minneapolis have been praying for her son and her family. That conversation and her holding the rosary led me down the path to this workout. I’m not sure a workout is ever a prayer in itself.  But I did think that the repetitive nature of this workout and how it mirrors the structure of the rosary might lead to thoughts about God or actual prayer.

As the events of the virus change things, this workout seemed to a better and better idea.  The workout itself may not be great.  But the idea seems to fit really well with the times.  So, my suggestion/challenge to everyone is to take the idea of the rosary or a specific focused prayer and treat it like a workout.  Maybe go a bit more often, a bit longer, or maybe with more focus.  I’m not suggesting that any prayer is not good enough.  All prayer, no matter how it’s done is a powerful thing.  But, I have noticed that I have trouble with prayers like the rosary.  Prayers that are only me and God for any extended time. So, my goal is to grow and become better at prayer by working on what I consider my weak areas.  Like working out my abs, I want to improve the weak spots in my prayer.

Also, to top things off, Pope Francis asked Catholics and every religious community, to spiritually unite in prayer, urges rosary prayer this past Thursday.  Even though this was a couple days ago, prayer always helps.

Finally, I saw this about the rosary.  ‘Praying the rosary is promoted as a means of strengthening one’s faith, resisting evil, growing spiritually, and generally benefiting society.’  A description that also applies to F3.

MOLESKIN:
As Herbie said yesterday, you’re never alone with F3. Please reach out if you need anything.

Welcome to F3 Knoxville’s Remote WOD#2.

Following in Steam’s example and using his words:

While this might not follow our typical beatdown at any given AO, hopefully this will provide a way for you to get after it, just like we normally do all together.

Wherever you find yourself at today, carve out some time and put in some work. Your F3 brothers around our region will be rocking this at different times throughout the day. Even remotely, there are still ways to lock shields and stay in the fight. Let’s get it done today High Impact Men!

THE SCENE: Thursday, March 19, 2020: 12am – 12am

• Home, driveway, park, etc. Give yourself some room.
  • Not a gym.

Timeframe: This is on you. Hold yourself accountable just like you would at a normal F3 workout. Just because this is a virtual Q, it doesn’t mean you can’t call-out/push a battle-buddy, just gonna look different.

Safety-Brief: Obviously you’re doing this on your own volition. Push yourself just like you do at F3. Go ahead and get it in your mind that you’re not going to quit. Audibly tell yourself “I will not quit.”

• • I’m not a professional
  • Per usual – if you need to modify anything – do it. Like I said above, this is on you!

Equipment needed: A timer (stopwatch, cell phone, hourglass, sundial – if you are doing this not in the gloom)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Side Straddle Hops (SSH) 25x In Cadence (IC) (25 reps on a 4 count – or 50 if you don’t want to do a 4 count)
• Little Baby Arm Circles 10x IC Forward (10 reps on a 4 count forward) then 10x IC Reverse (10 reps on a 4 count backwards)
• Imperial Walkers 20x IC (start with hands on head, elbows out)
  • 1 = lift left leg and lower right elbow by leaning head and shoulders towards left knee
  • 2 = back to standing
  • 3 = lift right leg and lower left elbow by leaning head and shoulders towards right knee
  • 4 = back to standing
• Squats 20x
• Mountain Climbers 20x IC (20 reps on a 4 count)
• Merkings 20x
• Cherry pickers 10x IC (10 reps on a 4 count)
• Little of this, little of that (right arm stretch, left arm stretch)

THA-THANG:

This is an easy one to work through on your own. Set a 30 minute timer and see how many rounds you can do. (If you want extra, do this with your ruck).
Round 1 – 5 reps of each
Round 2 – 10 reps of each
Round 3 – 15 reps of each

• 5x Burpees
• 5x Squats
• 5x 4-Count Mountain Climbers
• 5x Merkins
• 5x Big Boy Situps
• 5x 4-Count Flutter Kicks

MARY:
Take a short mosey (can be a jog or walk) to cool down. Aim for a .25 mile to .5 mile. Breathe and enjoy the world around you.

COUNT-OFF & NAME-O-RAMA

Post a photo/video in the F3KNoxville GroupMe with how many rounds you completed, Hospital name, Age, F3name.

CIRCLE OF TRUST/BOM:

Will be posted on 3.19.2020 to the F3Knoxville GroupMe and added back here.

MOLESKIN:

Even though we might be OYO (on your own) for workouts right now. As PAX of F3 we are never OYO. Your brothers are always right here ready to help when needed. Don’t be to proud to reach out. I will be the first to admit that it is easy to say I can do it, I don’t need help. We are here.

 

Yo. Welcome to F3 Knoxville’s Remote WOD #1. While this might not follow our typical beatdown at any given AO, hopefully this will provide a way for you to get after it, just like we normally do all together.

Wherever you find yourself at today, carve out some time and put in some work. Your F3 brothers around our region will be rocking this at different times throughout the day. Even remotely, there are still ways to lock shields and stay in the fight. Let’s get it done today High Impact Men!

The Scene: Wednesday, March 18, 2020: 12am – 12am.

• Home, driveway, park, etc. Give yourself some room.
  • Probably not a gym…….

Timeframe: This is on you. Hold yourself accountable just like you would at a normal F3 workout. Just because this is a virtual Q, it doesn’t mean you can’t call-out/push a battle-buddy, just gonna look different.

Safety-Brief: Obviously you’re doing this on your own volition. Push yourself just like you do at F3. Go ahead and get it in your mind that you’re not going to quit. Audibly tell yourself “I will not quit.”

• • I’m not a professional
  • Per usual – if you need to modify anything – do it. Like I said above, this is on you!

Warm-Up Exercises:

(Pay attention to your body and what it’s telling you)

(No seriously. Take a second to take stock of what your body is telling you. Feeling any soreness? Pain? Muscle aches? Especially in a time of uncertainty – keeping your body tuned-up and taking stock of where you’re at will be important.)

Slow —-> Fast

• • Cherry-Picker: 12 x 4 (12 reps on a 4 count)
    • Shoot Crawdad a message with questions about proper form and his personal recommendations for this exercise
  • Lunge: 6 each leg – 1 count
  • Rockette: 12 x 4 (12 reps on a 4 count)
  • Squat: 12 x 4 (12 reps on a 4 count)
• (^^^ slower ^^^ )
  • Mountain Climber: 12 x 4 (12 reps on a 4 count)
  • 4 count merkin: 12 x 4 (12 reps on a 4 count)
    • Starting position: Merkin plank
    • 1 = lower chest down to the ground all the way (laying on the ground)
    • 2 = extend arms out (like you’re flying)
    • 3 = pull arms back in and push-up 
    • 4 = back to starting position
    • = 1
• (^^^ little faster ^^^)
  • Side-Straddle Hop: 12 x 4 (12 reps on a 4 count)
  • Iron Mikes: 12 x 4 (12 reps on a 4 count)
  • Burpees: 12 (1 count)
  • Baby Arm Circles: 12 x 4 (12 reps on a 4 count)

(^^^ faster ^^^)

 

Workout of the Day

(KISS = Keep It Simple Stupid)

[3 Different Evolutions]

This is on your own time – whether you crush it in 20 minutes or you keep steady for a whole hour – you do you.

• • Pick a point of contact you can run to – mailbox, end of street, entrance to the neighborhood, neighbor’s house, etc. Find it.
  • You decide how far this is going to be for you – you’ll be running/jogging there more than 5x during the workout.
  • Keep this spot in mind. Designed to break up the different exercises we’ll do.
  • Run to it and back once – to get a feel for where it’s at.

 

 

[ 18s ]

• Merkins & Squats (all 1 count)
• 17 merkins
  • Run to your point of contact.
• 1 squat at your point of contact (don’t cheat yourself treat yourself)
• Run back to your start point (driveway, wherever that is for you)
• 16 merkins
  • Run to your point of contact.
• 2 squats at your point of contact
• Run back to your start point
• Rinse & Repeat
  • 15/3, 14/4, so on and so forth until you get to 1 merkin + 17 squats
• Recover at your start point
  • Breathe. Drink some water/coffee/gatorade/depending on what time you do this workout maybe a cold one?
  • Give yourself 15 seconds to get your head back in it — then run/jog to your point of contact and back.

 

[ One Foot In Front of the Other ]

• • 50 Total Reps
  • What = 1 rep?
    • 1 rep = 1 TouchDown + 1 Lunge
    • TouchDown
      • Starting position: feet together
      • Put weight on 1 of your legs & raise the other a little off the ground – balancing on your planted leg
      • Take the opposite hand/arm of the the leg that is planted and shifting your weight forward touch your hand to your planted foot – letting your lifted leg raise up straight back as well
      • Raise back up to the starting position
    • Lunge: lunge forward with the leg you raised up
    • = 1
  • Knock out 50 of these bad boys then run/jog to your point of contact and back

 

[ 10 for 10 ]

• • 10 Reps of 10 exercises – for 10 rounds. All on a 1 count. Except 1. Read below to see why! <3
  • The Exercises:
    • Merkins (duh)
    • Squats (also duh)
    • Plank Jacks
    • Bobby Hurley (Driblle and jump-shoot a basketball in place)
    • Side-Lunges (5/leg)
    • Side-Straddle Hops
    • American Hammers
    • Big Boy Situps
    • V-Ups
    • Man-Makers (8-Count body builder)
  • Run/jog to your point of contact after every round

 

• Drink some water
• Check-in with your body – how’re you feeling?
• Do some minor stretching (or major if you need it)

 

COT/BOM

• When you’re done – snap a pic with a thumbs up (or something cooler idk) and SEND IT to the F3 Knoxville GroupMe with your F3 name. 

 

• BOM – will post a video BOM tomorrow morning no later than 9am.

 

Thanks for sticking with it – keep leading from the front, middle, and back men. Your families, colleagues, friends, community, and country need you more than ever.

 

Keep the Faith & Fight the Good Fight!

-Steam

BOM

In addition to my video BOM – here’s the devo content from Jim Branch’s The Blue Book

• Opening Prayer: O Lord our God, help us to live our lives with the faith and courage necessary to live by love and not fear. Forgive me when my seeing and my thinking get so distorted that I allow fear to control me and make me its slave – even when I don’t fully realize it. Seize my heart and soul with your perfect love in such a way that it drives out all fear and gives me the freedom to truly love, rather than manipulate, those in my life and world. In the name of Jesus. Amen.

 

• • Reading For Reflection: The older I get, the more I realize that quite possibly the biggest single enemy of our spiritual lives (other than Satan himself) is fear. Fear seems to be at the very core of all the things that battle against my heart and soul. At the core of my busyness is fear. At the core of my insecurity is fear. At the core of my anxiety is fear. At the core of my competitiveness….you guessed it – fear. Fear of not having what it takes. Fear of now having any value. Fear of not being lovable. The list goes on and on. And maybe the main reason this enemy is so strong and dangerous is that by and large it is a hidden enemy. We never really look beneath the surface of our more familiar enemies to spot it. We rarely follow any of those foes down far enough to see what is at their root. And when we don’t know what we are really fighting, how can we possibly be victorious? We just keep getting defeated over and over and over again. This fear robs us of the intimacy we were created for. It robs us of the freedom that God longs for us to enjoy. It robs us of genuinely loving relationships. It simply controls the way we live our lives.
  • What are we to do? How can we possibly fight against this? A first step would seem to be identifying AND naming our fears. Somehow naming our fears takes some of their power away to control us. Ann Lamott once said, “When you make friends with fear, it can’t rule you.” Once our enemy is identified it makes it much easier to wage war.
  • Secondly, we need to remember that our real enemy (Satan) is the “father of lies.” He will use his lies to manipulate us into believing whatever he can. Because of this, it seems that we need to ask ourselves, “What lies are we believing that are simply not true? How is our seeing or thinking distorted?” When the disciples were on the sea battling against the storm (Mark 6:45-52) they screamed out in terror because they thought Jesus was a ghost. Now it wasn’t really a ghost upon the water, they just thought it was. It was their distorted thinking and seeing that gave power to their fears. Once they saw things more accurately – they were able to put everything in perspective.
  • Which brings us to the biggest weapon we have been given to wage war against fear, and that is what John calls “perfect love” (1 John 4:18). It is perfect love that puts everything in perspective for us. Once the voice of perfect love calls out to us “Take courage. It is I. Don’t be afraid.” Then we are reminded that the love of the one who made us, and called us into being, and cares for us more than we can even care for ourselves is in control of all things. And his heart for us is good. He can be trusted even when circumstances look dire, because he loves us so immensely and completely. When he speaks his words of affection and peace, and we hear and truly believe them, then we know that if he is with us all, all will be well. Whatever it is, whatever the seas look like. all will be well. 

 

-Jim Branch, November 2004