F3 Knoxville

Category: Asylum AM

Founding AO

What is a HIM?

The Scene: 61 degrees, perfect conditions

F3 Intro and Disclaimer

Warm-O-Rama

2 laps

10 Merkins in cadence

The Thang:

4 Stations (2 minutes per station, move on the whistle)

Station #1- Lunges w/ CMU

Station #2- Jump Rope

Station #3- Squats

Station #4- Defensive slides

DORAS (while dribbling a tennis ball)

100 Merkins

100 BBSU

100 Jump Squats

11’s

Burpees/Star Jack’s

Suicide run to Finish

The Share (BOM):

What is HIM? We know it stands for a high-impact man but what does that look like day to day? A HIM is Humble- puts others before himself, life is not about him but others, servant heart that finds joy in seeing others prosper. A HIM Invests in others- this takes time and attention to detail, put something into the cup of others don’t just take. A HIM is Mentally tough- overcomes life’s obstacles with grit and grace.

The PAX flat got after it this morning. Proud to coach this fine group of young and old men.

Ambition and Contentment

The Scene: 65°F and Foggy

F3 Welcome & Disclaimer

Warm-O-Rama:

  • Imperial Walkers x20 (IC)
  • Burpees x10 (OYO)
  • Baby Arm Circles x10 each (IC)
    • forward
    • backward
  • Squats x10 (IC)

The Thang:

  • Mosey to between the baseball fields
    • Pullups x10 (OYO)
    • Squats x20 (OYO)
    • Burpees x 15 (OYO)
    • LBC x30 (OYO)
    • Merkins x20 (OYO)
    • When everyone is done, Run the Loop (out to the greenway, up heartattack hill, and back to the fields)
    • Repeat (4 times)

MARY:

  • Plank
    • Hand and leg up
    • Switch to other side
  • American Hammers x30
  • Hello Dolly x20

Count-O-Rama

Circle of Trust/ Ball of Man

Ambition and Contentment:

We all long for contentment—and people with the right view of God’s ownership want to make sure they don’t fall into discontentment.

But you might wonder: Does being content mean you’re not charging forward toward God’s call for your life? Because those same people don’t want to do that, either! They don’t want to feel like they’re standing still in life, unmotivated and unambitious.

Proverbs 13:4 (NIV) offers an answer: “A sluggard’s appetite is never filled, but the diligent are fully satisfied.”

In other words, standing still doesn’t equal contentment, and ambition doesn’t equal discontentment.

Here’s the thing: Contentment is spiritual. It’s a sense of peace in the middle of a storm. And it has nothing to do with ambition.

Take Paul. He was constantly going, moving, preaching, teaching, discipling and ministering, even when it was really, really hard.

“I have learned to be content whatever the circumstances. I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want” (Philippians 4:11–12 NIV).

A content person still wants to do better and be better; he’s just not pinning all his hopes and dreams on that one thing that the culture is telling him he needs to fill the void in his heart. He’s grateful for what he has and thanks God for all of his blessings, even if they’re all he’ll ever have. But he’ll continue to grow, change and make a bigger impact on the world, as long as he’s able. That’s ambition.

Paul describes it this way in 1 Timothy 6:6–8 (NKJV): “Now godliness with contentment is great gain. For we brought nothing into this world, and it is certain we can carry nothing out. And having food and clothing, with these we shall be content.”

See the difference? Content people may not have the best of everything, but they make the best of everything.

And all the while, they still pursue everything with passion.

From< https://www.stewardship.com/articles/how-to-balance-contentment-and-ambition>

Moleskin:

It was an intimate workout this morning, a nice break from the typical crowds that are known to gather at the Asylum. I was very glad that Waffle House and Snitch showed up so I wasn’t working out by myself 🙂

The Big Dipper

Warm Up
20 Jumping Jacks
15 Imperial Walkers
15 Squat Jumps
10 Windmills
10 Cherry Pickers

Mosey on Road to North of Admin Bldg.

Suicides to cones on grass

20 Merkens
40 Baby Crunches

Bear Crawl to First Cone, Lunge to Second Cone, Hop to Third Cone, Bear Crawl to Last Cone. Sprint back.

20 Merkens
40 Baby Crunches
Mosey to End of Road Then on Walking Trail to Bottom of Mt. Everest

20 Hello Dollies in Cadence
Run Around Tree and Back
20 Hello Dollies on Own
Run Around Tree and Back
30 Big Boy Sit Ups

Run to Top of Mt Everest
30 Big Boy Sit Ups

Mosey to Stone Pile
Every man grabs a cinder block weight stone
25 Overhead Presses
Run to Bottom of Road at South Side of Admin Bldg
25 Diamond Merkins
Run Back to Stone Pile
25 Curls
Run to Bottom of Road Again
25 Shin Lifts
Run Back to Stone Pile
25 Squat Lifts to Chest
Run to Bottom of Road Again
25 Flutter Kicks to 2 count
Run Back to Stone Pile
25 Bench Presses with Back on Pavement or Grass
Those who have finished do go through weight exercises again while waiting on others to finish
Drop off Stones
Mosey to Original Starting Place

BOM
The Cost of Grace
Grace (“charis” in Greek) means unmerited favor without expectation of return – Jim Branch
“Grace is the good pleasure of God that inclines Him to bestow benefits on the undeserving.” A.W. Tozer in Knowledge of the Holy
Yet “cheap grace is the preaching of forgiveness without requiring repentance, baptism without church discipline. . . “ (Read lines from The Cost of Discipleship by Dietrich Bonhoefer)

F3 Dads and 2.0 PAX

The Scene: partly cloudy 75 degrees on the humid side

Warm up:
Mosey to upper lot
10 SSH
Mericans, amrap in 20 secs
A little bit of this little bit of that
Toe touches 10

The get to know you Mini kraken:
Split into 5 even teams
5 cones-1 min each, run lap after each minute
1) Favorite Sport-squats
2) Favorite Animal-planks or merkins
3) What you want to be-imperial walkers
4) Favorite Movie-shoulder blasters
5) Where you go to school and grade- inch worms

Run to bottom of hill:
Kids on Team have to carry one teammate up the hill however they want. Then return to bottom.
Repeat
Adults have to wait till all come back and they have to carry the whole team up

Mosey to bottom of steps:
Bunny hop to the top holding the rail if needed.
Walk down
Bear crawl to top
Walk down
Run to top
REPEAT

SSH increasing number at each parking lot line (13)
Suicides at each line (13)

Mosey back to hill:
2 charges up the hill and down

Mosey to AO

Count off
Name-o-rama

BOM
R+R=R
Respect + Responsibility=Reliable

What is Respect?
When you respect everyone from your friends, classmates, parents, adults and even enemies…people will respect you.

What is Responsibility?
When you take responsibility for yourself and the things that you are supposed to do, people know that they can trust you to do your best.

So when you have respect for others and you take responsibility for what you need to do, you become Reliable.

Reliable means that people know they can count on you to do what is right and what needs to be done. That they don’t need to worry about having to tell you two times to do something. Or wonder if it will get done. They know you respect them and that you want to do your best for them.
Your dads that brought you here today want you to be reliable. We want you to be the best person you can be. God loved you so much that he made you so that you can choose what you want to do. He put your dad in charge of teaching you the right way, to be respectful, to be responsible so that you can be reliable

Cool Down at the splash Pad!

Incremental Growth

The Scene: perfect conditions – 55 degrees, clear

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Cherry Picker
  • Merkin
  • Goofball
  • Jog 2 parking lot laps

Line up in parking lot Burpee Dans

Beginning at the curb, perform 4 lunges then 4 burpees, rinse and repeat across parking lot, run back to curb. Then 4 lunges and 3 burpees. Rinse and repeat (then 2 burpees, then 1 burpee). Plank or BBS until group finishes.

Mosey to lower parking lot – find a battle buddy

One man runs the length of the parking lot, performs 5 Merkins, then runs back while partner does Merkins (100), then BBS (200), then jump squats (100). Trade each lap until the total number is completed.

Next exercise:

Group splits: Half begin Bearpees (10 bear crawls followed by 1 Burpee), while the other half start Bernie Sanders on the hill. Bernie Sanders group relieves Bearpee group. Endless until 6:15am.

INCREMENTAL GROWTH

Growth is hard to see. We measure growth. When an acorn is crushed by a 1,000 lb. tombstone, who wins? It’s a no brainer. The acorn always wins. God waters it, and slow growth appears. Let’s all work toward incremental growth in our spiritual life– the same way we are working toward growing in fitness and strength.