F3 Knoxville

Category: The Dog Pound

Grand Central Stations

61 degrees and Huu-med

F3 Welcome and Disclaimer

Warm-o-Rama:
Tha Thang:
Set up cones in rectangle about 20 yards apart in 5 stations

Round 1
1)Squat get ups 20
2) jump rope 100
3) KB American Swings 20
4) KB overhead press 15 each arm
5) KB goblet squats 20
Sprint

Round 2
1) high pulls 20
2) jump rope 100
3) KB Figure 8 lunges 20
4) KB curls 15 each arm
5) KB burpees 5 each arm
Sprint

Round 3
1) KB mericans 10
2) BBS W/ bell 20
3) side lunges 10 each side
4) bent over rows 10 each arm
5) goblet press 20
Sprint

Repeat x2 (or 3 if your Tweet-E)

MARY
IMPERIAL WALKERS
flutter kicks
BBS
Peter Parkers

BOM
I have thought about prayer recently, and how I have taken it for granted. Prayer is a true gift from God, a relationship that we have with him. Often times I drift with my prayers and don’t concentrate enough on them. I spoke about how I need to be more deliberate with my prayers and concentrate while speaking with my father in heaven.

Moleskin:
Excellent work by the PAX this morning. We pushed each other by working hard and doing more than what was required.

Circuit City

The-Scene: 63 degrees and sprinkling

F3 Welcome and Disclaimer

WARM-O-RAMA
Squat 4ct IC x 15
Merkin 4ct IC x 20
Imperial Walker IC x 15

THA-THANG
Mosey to the Rink w/ Brick or Pee Rock
Break up into groups of 3 – 1 at each end of the rink and 1 go between

Circuit 1:
Bobby Brick Hurley
GripRite Curls
Crossovers

10 Burpess OYO

Circuit 2:
Plie Goblet Squat
Brick Row
Farmer Carry (Street Side)

10 Burpees OYO

Circuit 3:
American Hammers
Caterpillar Burpees
Lunge & Press

Big 3’s (Bear Crawl, Back Peddle, Sprint) x 2

Mosey back to the AO

MARY
Banana Boat, Cherry Bombs c/o Flanders

Count off
Name-O-Rama

BOM
In Freed to lead a Sad Clown has 3 holes that need to be filled. First is Pogo 40 where a man loses 40 lbs, just to gain it back, to lose it again, and to gain it back. The Sifter has to do with loneliness. A man has is Legacy Friends from High School and College, goes on Man Dates and has some work friends. This is a problem because we lack accountability. An acquaintance will not tell you when you’re backsliding. The last is The Reacher. It’s about a man who drifts aimlessly without real purpose. The only way to have real purpose is for a man to abandon himself and faith in something that he cannot see.
As men it’s alway easier to help someone than it is to accept help. No matter what we’re going through, there is either someone who has gone through it, is going through it now, or will go through something similar. We have to remember that when we allow someone to help us, we’re also giving them the opportunity to help us.

UF3 Championship: The Comeback

The scene: 55 degrees and absolutely perfect outside
 
F3 Welcome and Disclaimer
Warm-o-Rama:
Mosey around the outhouse
5 jump squats with knees up
20 seconds of air punches L/R combos
10 seconds of girl fight arm windmills
5 sprawls
5 knockdowns w/one hand getup
Get loose with the Billionaire shuffle
Tha Thang:
Slow Mosey w/CMU in two lines 10 feet apart to boats. At each command, sprawl to the ground do 5 merkins on CMU and 5 overhead presses
At boat area do high knees with consecutive sprawls and “knock downs” with one hand get ups on command
Mosey w/CMU down dock trail to bottom of steps. Wagon wheel with side shuffle till 6 catches 10 count, mosey w/CMU to top of restaurant lot. Alternating time with CMU overhead.
At restaurant lot, wagon wheel w/CMU till 6 catches up 10 presses, 10 curls, 10 triceps w/CMU
The Octagon:
8 stations
1)Grappling: bear crawl to center cone and back x2
2) Boxing: 10 left/right combos then burpee x10
3) Jujitsu: 10 BBS roll to 10 merkins repeat 3 times
4) Muy Thai: high knee while holding CMU 20 on 3-count
5)Karate: 20 front kicks each leg
6) wrestling: CMU get ups (start w/CMU on chest)..get up x10
7) judo: “throws” take CMU from shoulder height to the ground 10x each shoulder
8) kickboxing: 10 karate kids (or front kick) and 10 side kicks each leg
Run around Octagon after completing station w/o CMU then pick up CMU and move to next station.
Mosey w/CMU Back to AO doing sprawls w/5 mericans and 5 presses w/CMU
MARY:
Jacares (lizard walks)
CMU V -holds
Flutter kicks
Pickle pounders
BOM: Getting back up
The parable of the sower
“Others, like seed sown on rocky places, hear the word and at once receive it with joy. But since they have no root, they last only a short time. When trouble or persecution comes because of the word, they quickly fall away.”
‭‭Mark‬ ‭4:16-17‬ ‭
Persecution, strife, pain, struggle and trials in our lives will come. So what do we do? Will we wither away or will we dig in with our roots?
James 1:2-3 says
“Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.”
Push through Physically and mentally with faith in our God who strengthens us. Pray. Read his word, lean on your brothers and do not give up.
Our Championship Belt is waiting on us in heaven!
Moleskin:
Great work by the PAX today, I saw some men pushing themselves to get better.  Here is some F3 math for you…
17 men + a large Octagon shape + moaning and grunting + CMUs + private parking lot= cops being called
Who better to diffuse the situation than Mayberry!

I love Deadlifts and Lunges

The Scene: 58 and awesome!

F3 Welcome and Disclaimer

Warm-O-Rama: Around the world, Figure 8s, halo, 10 Russian swings

Tha Thang:

1st Exercise:

20 Plank row (10 each hand)
20 reverse lunge passing bell under leg (10 each lunge)
20 sit up push press (10 each hand)
20 Fig 8s with a twist

2nd Exercise:

10 deadlifts
10 American swings
10 goblet squats
10 push presses (each arm)
100 JR
20 deadlifts
20 American swings
20 goblet squats
20 push presses (each arm)
75 JR
30 deadlifts
30 American swings
30 goblet squats
30 push presses (each arm)
50 JR
Repeat Ex 1 Doubling numbers
Repeat Ex 2

MARY: American hammers 20 count, V-up hold 30 second (Tank), Peter parker hold (Tweety)
BOM: Luke 12:48- to whom much is given, much will be required
Christ is talking about waiting and being ready for his return.
Paul tells us later in Ephesians that we have been given the gift of grace and we are to share it with others in waiting for his return.

So Luke 12:48 tells us to be ready, that in conjunction with Paul’s teaching, being a faithful steward of Gods grace we are to share it with others.

Merkin Madness

Scene:  59, clear and beautiful

Welcome and Disclaimer

Warm-o-Rama

10 IC 4ct BAC

10 IC 4ct Michael Phelps

10 IC Confused Penguin

Little bit o’this, and a little bit o’ that

The THANG

5 rounds of Merkin Madness

10 diamond, 10 normal, 10 wide and Dead Bugs for rest (that’s one round)

Mosey to the boats and battle buddy up with someone you have not partnered with before. If one partner finishes before the other he matches reps until the second buddy finishes

5 light poles of 10 SSH, and 10 Merkins

5 light poles of 10 Turkish Getups, and 10 Spider-Man Merkins

5 light poles of 10 4ct Freddie Mercury, and 10 Lizard Walks

5 light poles of 10 squats, and 10 CDDs

5 light poles 10 Merkins of you choice

Ab-O-Rama

Mayberry Macerena

Floor Wipers

Reverse Crunch

Count-o-Rama

Name-o-Rama

BOM

Take a knee.  When we get knocked down, when we go through struggles and when we hit a wall what do we do, we take a knee.  We take a knee not because we are weak but because at that time we take it to Jesus.  And then we get up, no matter what we get up and we keep moving forward.

But when we can’t get up on our own?  We as men are usually told asking for help is a sign of weakness.  I don’t believe that, I think not asking for help when you need it is the sign of weakness.  A true HIM knows he can’t do everything on his own and there is a time when he needs is Father in Heaven, and his friends.  Jesus said in John 15:12-14 “My command is this, love each other.  Greater love has no one than this: to lay down one’s life for their friends.  You are my friends if you do what I command”

There is no doubt that Jesus paid the ultimate debt and gave his life for us, and I don’t think he meant for us to just give up our lives for our friends.  But it does mean we need to make sacrifices and give up our time, talent, treasures, etc, in order to be with a friend in need and left them up.  I think we can all think of a friend who might need a hand.  I encourage each of you to send them a message, give them a call, take them to lunch, and help them stand up and keep moving forward.

Prayer request for Manhattan and his family as the deal with the loss of his father-in-law.

And prayers for Bartman’s daugher, his family, and him as they prepare for his daughter’s surgery on Thursday.