F3 Knoxville

Category: The Dog Pound

Double Vision

THE SCENE: 25 with no wind, actually pretty nice.  Also had the Super Blue Blood Moon going on.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Around the world
  • Halos
  • Figure 8s
  • 10 tempo merkins
  • Outhouse run
  • 100 JR

THA-THANG:

  • Descending ladder.  Work your way from top to bottom then repeato, eliminating the top exercise and working your way down the ladder again.   We had time for +/- 3 rounds this morning.
    • 10 Turkish Getups (5 per arm)
    • 10 Sandbag clean & squat
    • 20 Burpees
    • 20 American Swings
    • 30 Hip Thrusts
    • 30 Overhead Press
    • 40 Lunge (20 out & back)
    • 40 Calf Raise
    • Waiter carry  (length of tennis court fence & back)

MARY:

  • Flutter kicks x 15  (4ct with KB overhead)
  • American Hammers x 20 (4ct with KB)
  • Big Boys with KB for final remainder of time

COUNT-OFF & NAME-O-RAMA
4 strong:  Ratchet, Shooter, Costanza, Bartman

CIRCLE OF TRUST/BOM:
This morning we witnessed an astrological event that hasn’t occurred in 150 years:  a Super Blue Blood Moon.   Look it up if you don’t know what it is… it’s pretty cool.   Therefore, we got to see something that no living human being has ever seen before.  The thought of this led me to a few quotes regarding the “unseen” aspect of leadership.

  • Leaders must wake people out of inertia.  They must get people excited about something they’ve never seen before, something that does not yet exist.  –Rosabeth Moss Kanter
  • If you want something you’ve never had, you must be willing to do something you’ve never done.  –Thomas Jefferson
  • Leave the beaten path occasionally.  You’ll be certain to find something you have never seen before.  –Alexander Graham Bell

These quotes in turn moved my thoughts toward Christ and his omniscience.  We are so quick to forget that he knows our path and prepares a way for us.  Our job is to follow him obediently, even if it leads to new or frightening places.  It’s a trust exercise.

  • Faith is the confidence of things hoped for, the evidence of things not seen   –Hebrews 11:1
  • Walk by faith, not by sight  –2 Corinthians 5:7
  • So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal   –2 Corinthians 4:18
  • No eye has seen, no ear has heard, no mind has conceived what God has prepared for those who love him  –1 Corinthians 2:9

MOLESKIN:

ANNOUNCEMENTS:

DORA 1,000

 

THE SCENE: Low 30’s.  No wind.  Good winter workout weather.

F3 WELCOME & DISCLAIMER

welcomed group & FNG


WARM-O-RAMA:

  • Side straddle hops x 20 IC
  • Tempo squat x 10 IC
  • Tempo merkin x 10 IC
  • 30 seconds OYO stretching

THA-THANG:

  1. Form 2 lines for a CMU Indian run to the base of baby Everest.
  2. Battle buddy up for CMU Dora work on the hill.  Perform 100 reps of the “bottom” exercise while partner carries CMU to the top of the hill and does 5 reps of the “top” exercise.
  3. Rinse & repeat until all exercises complete.

MARY:

  • Little baby crunch x 50
  • Hello dolly x 20
  • Flutter kick x 15
  • Slutter kick x 15

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Pushing myself physically is often easier than pushing myself spiritually.  I know I can do 1 more Burpee or 1 more merkin even when I’m exhausted.  But when I’m drained spiritually it is hard to find that inner strength.  Fortunately we have a God who intercedes for us and carries our burdens.  We need to look no further than him and cast our burdens on him.

“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”   Isaiah 40:28-31

MOLESKIN:

ANNOUNCEMENTS:

Heavyweight

THE SCENE:  mid 30’s but the wind made it feel much colder

F3 WELCOME & DISCLAIMER

 WARM-O-RAMA:

  • Around the worlds
  • Figure 8’s
  • Halos
  • Outhouse run

THA-THANG:

Today’s goal was to lift a heavier weight than usual with less reps.  Ratchet brought out the big boy KBs.  Reps listed below were a suggestion only….the goal was to choose a weight that was heavy enough so that you fail somewhere close to the suggested rep count.  PAX worked through the list as many times as possible.

  • 2 Arm OH Press x 10
  • KB American Hammers x 20
  • Sumo High Pull x 10
  • Box Jumps x 10 (choose a higher section of the wall than you usually use)
  • KB Merkin with Row x 10
  • Curls x 10
  • Goblet Squats x 10
  • Calf Raises x 20
  • Tricep Extensions x 10

MARY:
2 mins of alternating American Hammers & Big Boy Situps

COUNT-OFF & NAME-O-RAMA
6 HIMs:  Ratchet, Pogo, Scooter, Tank, Shooter, Bartman

CIRCLE OF TRUST/BOM:
In the beatitudes Jesus speaks about giving to the poor, praying and fasting (Matt 6: 1-6, 16-18).  In each of these areas he says that we should go about our actions humbly, NOT seeking public praise or attention in the matter.  He goes on to say that the Father, who sees all things, sees what we do in secret will reward us accordingly.

One of my favorite characteristics of F3 is that the group has a high level of humility.  I don’t see a lot of bragging or chest pounding or self promotion.  Rather, I see men who strive to get better each day, who encourage each other, who accept the day’s challenge.  I see men giving 100% effort and also cracking jokes with each other.  I see men who always give the credit to their battle buddy.  I see men who take the workouts seriously, but don’t take themselves too seriously.  Today I offered the group a simple ‘thank you’ for so faithfully demonstrating this Godly characteristic of humility.

MOLESKIN:
Great to see Tank out today, walking boot and all!

ANNOUNCEMENTS:

4-Corners meets the Fox

THE SCENE: 31 degrees
F3 WELCOME & DISCLAIMER

To everyone’s surprise, I announced that I was not a professional


WARM-O-RAMA:
25 SSH IC

10 Merkins IC

10 SSH IC

10 BBSU OYO
THA-THANG:
Mosey to top parking lot.

4 Corners of Merkins, BBSU, Squat Jumps, and American Hammers. 10-9-8-7-6-5-4-3-2-1….

We covered between 3-4+ miles this morning. And did Merkins, BBSU, Squat Jumps, and American Hammers.

MARY:
She was a good lady.
COUNT-OFF & NAME-O-RAMA
18 brothers. 2 FNGs- welcome Fur Coat and Pirate!
CIRCLE OF TRUST/BOM:
While rucking at Concord Trails a week or so ago, I encountered a fox along the trail. The fox was off in the distance and I did what any badass F3 man would have done- I quickly turned around and thought the fox was going to eat me alive. As I reflected on this, a few thoughts came to mind. First, how many fox attacks do we hear about? Zero. Secondly, we fear many things that are truly not the big of a deal or we can easily overcome. Don’t be afraid of the fox.

MOLESKIN:
Doubtfire locked down two more hood recruits. It was great to have Fur Coat and Pirate out with us this morning. Pfeiffer and Mayberry set the pace on the 4-Corners this morning. The entire PAX pushed it too the limit and it was a fun morning. Now, we eagerly await the “devil’s dandruff” to blanket all of K-town!

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

Ribbed 66

THE SCENE: It was a balmy 49 degrees with a little mist as 18 men gather together for a BOM
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 15X
Tempo squats 15X
Baby Arm circles (forward and backward) 15X
Some of these and those

THA-THANG:
Two lines and we Indian ran to the middle of the parking lot around the restaurant. We stopped at the break that runs down to the boat ramp and started with 11s. 10 Carolina Dry Docks and run to the other side of the split and do 1 Big boy sit up and rinse and repeat all the way down.

  • Ribbeds 66
    • lunges to the next light pole
      • 10 Burpees
    • Berny sanders to the next light pole
      • 10 Star Jaxs
    • Reverse Lunges to the next light pole
      • 10 Burpees
    • Sprit to the end of the parking lot
      • 10 tempo squats
  • Mosy to the AO stopping to do incline merkins 15X
    • 20-yard increments we did the following:
      • Bear Crawl to one side then 10 Big boys situps
      • Bunny hope to one side then 10 tempo squats
      • lunges to one side then 10 stare jax

Circle up

  • 10 Burpees
  • 10 Box cutters

COUNT-OFF & NAME-O-RAMA
18 men: LaZyBoy, Bartman, Butters, Scutter, Pogo, Frosty, junk, waxjob, Mayberry, sparky, detention, compost, abacus, shooter, Frenchie, ibeam, booger, ribbed.

Thank you all for your example and faithfulness. It’s been a year since I started working out with F3, its because of all you men that keep asking me where you been, that I keep coming. As I look to goals for 2018 I look to lead at f3 at least once a month.