F3 Knoxville

Category: Truck Stop

Taking the ‘Next Step’

THE SCENE:

Nice and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– Cherry pickers (4ct IC) x5
– SSH (4ct IC) x20
– some of these/some of those
– bent over back stretch

-Mosey

5 T-merkins
5 Navy seal burpees

-Mosey

THA-THANG:

-field suicides (end line, 18 yard, 50 yard, opposite 18 yard, full field)
-> navy seal burpees (5)
-> bear crawl
-> T merkins (10)
-> run back
-> Navy seal burpees (5)
-> bearcrawl
-> air squats (50)
-> run back
-> Navy seal burpees (5)
-> lunge
-> T merkins (10)
-> run back
-> Navy seal burpees (5)
-> run full field
-> Navy seal burpees (5)
->Run back
-> abs until six gets back

 

60 seconds on 20 seconds off

->Abs

->Tire flips

->Abs
->Rope tire pulls

->Abs
->Weighted jumping jacks with battle rope

->Abs
->Plate ground to overhead

->Abs
->Single arm KB clean

->Abs
->Overhead DB lunges

->Abs

->American hammers

MARY:

3 sets of 30 sec handstand holds

Variations: Handstands, Elevated pike position, CDD

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today I wanted to get everyone doing something different than what we normally do. One of the key points of F3 is to grow ourselves and help others grow.

We focused on that ‘Next Step’ today, being better than we were yesterday. I bet if I asked you yesterday if you could do the workout you just did that you would say that you couldn’t do it. This was meant to be the “progress, not perfection mentality”.

To often do we find ourselves becoming comfortable with where we are and not taking that next step. Just because we feel like we aren’t getting closer to that next plateau. We are farther than we were.

So an example I saw that really had a profound effect is the distance we have to get to God. So every time we take that step toward God, so does God. So even though we are still some distance away from God, we are much farther away from Sin than we were. And every day we can take this next step and be somewhere that we thought was impossible.

MOLESKIN:
Clothing donation for Mend’s house. Ask Tank or Doubtfire.
ANNOUNCEMENTS:
Welcome FNG Freshman

Father’s Day Edition: Heritance

THE SCENE: Low 60’s, 93% humidity, clear…cool and muggy.  A great morning for sweat!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – 20 x 4 ct
  • Cherry Pickers – 5
  • Windmills – 10 x 4 ct
  • Little baby arm circles, 10 forward, 10 back, 4 ct

THA-THANG:
Count off and partner up, rotate partners at each new set.  Dora style – 1 partner works while the other holds in position.  1st partner goes until he has to tap out and pass on reps to the other.
1 PAX was given a verse to memorize and pass on to his partner and so on at each new set:
Fathers, do not provoke your children to anger, but bring them up in the discipline of the Lord.
Ephesians 6:4

  • Mosey to Field 2 – 100 derkins, hold v-up position, group lap around the field
  • Mosey to upper parking lot – 100 jump squats, plank, group lap
  • Mosey to Field 3 – 100 burpees, hold dip, group lap
  • Mosey to Lower Diamond – 200 American hammers (4 ct), alternating side plank, group lap around playground
  • Mosey to Upper Diamond – 150 dips, hold air squat, mosey uphill to lap around field 1
  • At Field 1 – 100 flutter kicks (4 ct), hold Peter Parker or Mtn Climber, group lap
  • 50 swerkins, lunge, group lap
  • Mosey to AO

MARY:

  • Crunchy frog (boat/canoe) – 20 x 4 ct
  • Hello Dollys – 20 x 4 ct
  • High/low plank – 1 min

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Heritance or heredity is a common genetics term. It is the passing on of traits from parents to offspring. This felt an appropriate topic given that it’s Father’s Day weekend. During the Q, a verse was given to one member to pass on throughout the workout. Ephesians 6:4 Fathers, do not provoke your children to anger, but bring them up in the discipline of the Lord. Due to recent events and social upheaval, racial division has been on my mind quite a bit. Trying to educate myself, I’ve been reading, listening, watching, discussing with friends, family, and other F3 brothers, all with good intentions and thoughts from an outsider’s perspective. One video helped provide some insight. Saying Black Lives Matter isn’t saying that other lives don’t. Of course they do! What it is saying is that there are members of our society that are treated differently on the sole basis of skin color. Unfortunately, I can not argue against that. Nor can I truly relate. Seeking further understanding, I called a good friend who is like minded, holds similar values and beliefs, is honest, open, and is black. It was an incredible conversation. I’ve always considered slavery a thing of the past. It’s not truly real to me because I never experienced it. No one still alive in this country has. What I hadn’t considered is heritance, cultural heritance. The stories that are passed from generation to generation. The traditions. The beliefs. Even fears, angers, and other prejudices. My white culture does the same thing. But for her, it was hundreds of years of persecution built up and passed on. Slavery. The Underground Railroad. The fight for emancipation where blacks still counted as less than a person. Jim Crow Laws and segregation. The Civil Rights Movement. The 80’s where crack flooded black communities because it was cheap. And now, with technology and the speed of information, we’re see the worst among us still perpetuating hate and stereotypes. Slavery was abolished in 1865. And while that seems like a long time ago, there are still grandparents that had grandparents that could give first hand accounts of what life as a slave was like. It’s these stories that have been passed on that keep the fear and anger alive, fueled by those that still believe and act out of hate. While I agree that letting these stories go would help to ease racial tensions, it’s my job as a white man to make sure I’m passing the right messages on. By my words. My actions. My thoughts. Let us be the example of how we, as humans, should act. Otherwise, we just keep running in circles. 2 John tells us that we are to be obedient to His command. That command is to love one another. If we are obedient, then we will walk in love and we will share that love with others. Our Father’s perfect love will pour out and ease the pain and hurt of this world. Cavalier asked at a recent Q, where are you going and who is following you? I immediately thought of my kids. I want this world to be better for them. This isn’t an issue that will be solved this generation. However, by passing on the right messages, giving my children the right heritance, I can help them make the world a better place for all men and women. So my challenge to you is this, think about your heritage and what you’re passing on, intentionally or unintentionally. What messages are you passing on?

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Off the Chain @ DP July 18

Dora’s for D-Day

THE SCENE:  70 and a little humid

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
20 – 4 cnt OH Claps

10 – cherry pickers

20 – 4 cnt Imperial Walkers

Indian Run to Watt Rd via the long way around the softball fields

THA-THANG:
Partner Dora’s all morning.  Since the USA landed at 2 beaches on D-Day, we’ll be doing this in 2 locations.

At Outhouse – Utah Beach

Partner A does the exercise prescribed while partner B bernies up the hill to the Parking sign and runs back to switch with Partner A, repeat until all reps of the exercises are completed

  • 100 – easy ups
  • 200 – BBS
  • 100 – lunges (each leg)
  • 200 – CDD
  • 100 – Merkins

At Watt Rd Field – Omaha Beach

Partner A does the exercise while partner B bernies to mid field and runs back and switches with Partner A, repeat until all reps of the exercises are completed.

  • bear crawl 200 yards (down the field & back)
  • 100 – 4 count Mtn Climbers
  • 100 – man makers
  • 100 – Decline merkins
  • 200 – squats

MARY:
Waxjob lead some Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Our sons, pride of our nation, this day have set upon a mighty endeavor, a struggle to preserve our Republic, our religion, and our civilization, and to set free a suffering humanity”

“With Thy blessing, we shall prevail over the unholy forces of our enemy. Help us to conquer the apostles of greed and racial arrogances. Lead us to the saving of our country, and with our sister nations into a world unity that will spell a sure peace — a peace invulnerable to the schemings of unworthy men. And a peace that will let all of men live in freedom, reaping the just rewards of their honest toil.”

“The road will be long and hard. For the enemy is strong. He may hurl back our forces. Success may not come with rushing speed, but we shall return again and again; and we know that by Thy grace, and by the righteousness of our cause, our sons will triumph. They will be sore tried, by night and by day, without rest — until the victory is won. The darkness will be rent by noise and flame. Men’s souls will be shaken with the violences of war. For these men are lately drawn from the ways of peace. They fight not for the lust of conquest. They fight to end conquest. They fight to liberate. They fight to let justice arise, and tolerance and goodwill among all Thy people. They yearn but for the end of battle, for their return to the haven of home. Some will never return. Embrace these, Father, and receive them, Thy heroic servants, into Thy kingdom.”
― Franklin D. Roosevelt

MOLESKIN:
Did a lot of Bernie today since our whole country seems to be backwards right now
ANNOUNCEMENTS:
Dog pound CSAUP July 18

Memorial Day @ Truck Stop

THE SCENE: 60’s, steamy

3 WELCOME & DISCLAIMER:

Own volition, watch the snot rockets, stay apart
WARM-O-RAMA:
20 SSH

20 imperial walkers

20 Rocketts

20 Merkins

10 Manmakers

20 mountain climbers

1 Lap around island
THA-THANG:
MRSA Field

5 Rounds of the following

  • 20 dips
  • 20 Incline Merkins
  • 20 Step ups (10/leg)
  • 20 Crunches
  • 1 lap around the field

To the outhouse

3 Rounds of the following

  • 10 Burpees
  • 20 curls (using the easy up bar)
  • Run to playground
  • 20 Squats

Back to AO – Mini Sea Bisuit for Time

  • 10 Burpees
  • 20 Merkins
  • 30 Squats
  • Run a lap around the field

Do the exercises, run 2 laps, exercises run 3 laps, all the way to 4 laps then start back down with the laps.  Do the exercises the same each time

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Memorial Day is upon us.  This is the day we pause to remember all the veterans who have died serving our country.  Make sure to explain the significance of this day to your family and 2.0’s.  National moment of silence at 15:00 on Monday.

Franklin D. Roosevelt

“Those who have long enjoyed such privileges as we enjoy forget in time that men have died to win them.”

James A. Garfield

“For love of country they accepted death, and thus resolved all doubts, and made immortal their patriotism and their virtue.”

George S. Patton

“It is foolish and wrong to mourn the men who died. Rather we should thank God such men lived.”

“Our flag does not fly because the wind moves it. It flies with the last breath of each soldier who died protecting it.”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Five in the Nave

THE SCENE: Clear and still cool – Promise of a beautiful day! Let’s get it started right!

Mystery Q this morning… Nobody signed up! Let’s see if a Q materializes.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
While we wait for a Q to show up, each PAX picks an exercise:

Waxjob – SSH x25 IC
Charger – Merkins x25 OYO
Mayberry – Cherry Pickers x5 IC
Wall Ball – This and That stretches
Biscuit – Imperial Walkers x15 IC

THA-THANG:

Still no Q…. Let’s get on the mosey. Maybe Q will arrive and catch up.

Pit stop at the concrete bleachers. YHC suggests 11s while we wait for the Q. Box jumps at the bottom of the hill, V-ups at the top.

11s complete, back to mosey. Pit stop at the restrooms – Charger suggests another set of 11s while we wait for the Q. Easy-ups and Merkins.

11s complete, Wall Ball suggests holding pattern in the parking lot: Bear crawl to the top, 25 merkins, lunge back, and 25 squats.

Still no Q, back to mosey. Biscuit suggests 5 merkins and 5 big boys at every light post, to keep us from moving too fast for Q to catch up. Followed this pattern all the way from the restrooms around the park by the flagpole to the AO.

Still no Q. Mayberry suggests rolling the exercise die while we wait. Many planks.

Hey, it’s 7:00. Oh well. No Q ever showed up. Maybe next week!

MARY:
Planx and Planx and Planx
COUNT-OFF & NAME-O-RAMA
5 PAX today
CIRCLE OF TRUST/BOM:
Garrison Keillor sign-off: “Be well, do good work, and keep in touch”. Plus, in light of his harrassment scandal: “Keep your hands to yourself”. Which is also appropriate in today’s environment.
MOLESKIN:
Extra kudos to Charger… Right up until 6 it looked like a choice between a beatdown and donuts. Charger picked a beatdown.
ANNOUNCEMENTS:
Murph on Memorial Day at the Pound. 10th anniversary at Cape Fear in January.