F3 Knoxville

Category: The Dog Pound

Leg (and calf) Day

The scene:  60 and clear with a small breeze.

F3 Welcome and Disclaimer

Warm-o-rama:

SSH IC x 8

Tempo Squat IC x 8

OYO Stretches

Tha Thang:

Mosey to hockey rink

  • 3 man DORA grinder. Battle buddy into groups of 3.
    • BB1: CMU Squats at one end
    • BB2: CMU Calf Raises at other end
    • BB3: CMU Lunges between BB1 & BB2
    • Swap out DORA style when lunging BB reaches each end for group total of 200 Squats, 400 Calf Raises
  • Wall Squats
    • 2 leg x 1 minute
    • Alternating 1 leg x 2 minutes
  • Monkey Humpers IC x 10

Mosey to Big Hill:

  • 8’s: 4ct Mountain Climbers at top;  Burpees at bottom
    • Flapjack between Forward & Bernie Sanders each trip up the hill

MARY:

Flutter Kicks IC x 20

Hello Dolly IC x 20

American Hammer IC x 20

Chinese Channel Changers x 2 mins

Count-off & Name-O-Rama

BOM:

Shared an excerpt from a book by Rosaria Butterfield, a one-time LGBT activist, and now a born-again Christian and mother of 4.  She tells the story of a time she was asked to tone down her message and stop calling sin a “sin”, but rather to just say that it’s her personal opinion.  Her answer:

“I responded by letting them know that I am not smart enough to have this opinion, but that this is the position the inspired and inerrant Word of God upholds.  It comes to me from the historic Christian church…through the pages of Scripture, and so on down to me.  I told her that changing my message would involve denying the plain meaning of Scripture, the testimony of the church, the life, death, and resurrection of Jesus, and the gospel.  But to the postmodern mind…her request seems reasonable enough:  just own this position of mine as a personal point of view.  But claiming something that is a universal truth to be a mere matter of personal preference is a lie by omission.”

I shared with the PAX that this is something I struggle with each and every day.  Too often, I take the easy way out when discussing biblical truths and couch them as my own personal opinion during a difficult conversation.  Our challenge as we continue to put God first this year and ourselves last is to stand on our faith…even when it’s uncomfortable…and not take the easy way out by claiming “it’s just my opinion”.  As Christians we should be confident in sharing our beliefs as well as the truths they are based in.

KB Factory

The Scene: 45 degrees steady rain

F3 Welcome & Disclaimer

Warm up:
Arm circles
Figure 8-10x
Around the worlds -10x
Halo-10x
Mosey to outhouse, return

The Thang:
stations on the conveyor belt
#1: Shoulder press (10 each arm)
#2: Squat rows
#3: Merkins moving KB
#4: American swings
#5: Tricep extensions
#6: Running/lunging the loop x2
Repeat exercises until runner returns to station
Cycle on conveyor belt until time
5 burpees

Mary:
Rocketts
Flutter kicks
LBCs
TV remote changers
Skydivers
10x Merkins

Count-off and Name-O-Rama

BOM:
Forgive others!
“Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.”
‭‭Colossians‬ ‭3:13‬

Think of a book full of everything you have done in your life. The good pages, the bad pages and the ugly pages. Now think of what Jesus does for us as believers. He tears each one of those bad and ugly pages and burns them up never to be seen again. He forgets our sin, our shortcomings our selfishness.
How can we receive this gift and not do the same for others?
Find that grievance you may have in your life and forgive.

-Tank

Sharpening

The Scene: 35 and clear

F3 Welcome and Disclaimer

THE THANG
COP –
SSH 15 IC
Tempo Squats 15 IC
LBAC IC – 10 forward, 10 reverse
Little “Some of this/that”
Calf raises 20/stretch/20/stretch

Mosey to the boats and back to the coupon pile
Count off by 3’s
Alternate groups running to the boats and back, the rest cycled reps over, and over, and over

Merkins 10
Dips 10
SSH 10
Curls 10
Overhead 10
Crunches 20

Rinse and repeat for 37 glorious minutes

BOM:
IRON SHARPENS IRON
We hear this phrase used frequently, particularly in Christian circles and almost always in relation to men. As I ponder this concept, several things occur to me. The first is about how iron sharpens iron. While it sounds cool to visualize, iron does not sharpen iron by smashing against it. Two swords clashed against each other over and over again will not sharpen each other. Much the opposite, they both will become dull, and in fact quite jagged.

Iron sharpens iron in much the same way that anything else sharpens. That is, through precise, purposeful and repetitive motion in close proximity to one another. I don’t know that there could be a better description of the concept of F3. Purposeful repetitive interaction in close proximity. Today we all ran at our doable pace and not one of us took the identical footsteps to someone else. However at the top and back of each loop we regrouped and worked together. That way none of us felt as if we were truly running alone, even slow guys like me were still running near a brother. Add to that the hundreds of repetitions of exercise that we did together, all in cadence, so that no one fell off the beat, was tempted to quit or needed to show off by doing more faster. We worked hard together and we got better together. This is a great model of how we need to handle ourselves spiritually and emotionally together as well. We need to place ourselves in close proximity to each other at regular intervals, and not just when we are working out, but also in down times. That’s why we have 2nd F. We also need to sharpen each other as we draw closer to the Lord. 3rd F. I encourage you men to practice this during your time together and your work time – see it as sharpening. Recall that no discipline seems pleasant at the time, but painful. Later on however it produces a rich harvest. Let’s keep working toward that rich harvest of sharp iron.

Moleskin:
It was cold today and the men worked very hard. We had a great time working in tandem and the reps were brutal for the arms while the running was solid for the legs. We benefited from excellent team leadership as we handed off the responsibility for calling the cadence every few minutes.

You know how to count to eleven, right?

Scene – 26deg Cold and Gloomy (Shorts weather for some)

F3 Welcome & Disclaimer

Warm-o-Rama:
2 Laps around the outhouse
25 X SSH IC
5 X 2 X BA CIR FWD/BACK IC
OYO BigAuntThelma
15 x Tempo Merk IC

The THANG:
Mosey to Baby-Everest
You know what 11’s are, right?
Burpees at the Top
4 Count Rock Climbers at the bottom

Mosey to the Parking Lot above…find a partner!
Wheelbarrow Derkins
Wheelbarrow w/ partner to each line and perform 5 derkins
Switch w/ partner
Rinse and Repeat-o

Mosey to the Pavi-lawn
You know what 11’s are, right?
Dips & LBC’s

Back to the AO for Dealer’s choice Mary
Mayberry – American Hammers
Frosty – BBS
Ratchet – Boat/Canoe

Count off and Name-O-Rama

BOM:
We were challenged by Mayberry on his last BOM to put ourselves 3rd. God, Friends/Family, and then us. 2 Things we can do to make small steps towards that are: 1. Carve out the first 5 minutes of your day to be with the Sky-Q. Ask God, What is it that you would have me do for you today? 2. Be present in the moment. Be in the conversation and not lost in your own thoughts.

Moleskin:
This was a challenging workout for me to lead. My comfort zone lies in lifting CMU’s! I wanted to lead a workout beyond my capacity. With the support of the PAX we managed to get some pretty good work in and complete on time. Our thoughts and prayers are with the PAX that couldn’t be with us today.

What 25# Plate?

F3 Intro and Disclaimer

Warm-O-Rama
Around the Worlds
Figure 8s
Halos
Russian Swing
American Swing
Merkins
30 Jump Ropes

The THANG
Mosey to Outhouse with ‘Bells
Repeat 5x
– 20x American Swing
– 20x Box Jump
– 10x each Single Swing
– 20x Overhead Lunge (Weighted) – walking out
– Walk back to Kettlebell (OH)
– 50x Jumprope

MARY
Flutter Kick
Side Crunches
Boat-Canoe

WORD

I shared a story about Polish Independence day – November 11, 1989. Don’t take your freedom lightly.