F3 Knoxville

Category: Truck Stop

Pandora-mosey

THE SCENE: 65, cloudy, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I stretched my running parts
THA-THANG:
I turned on Pandora and ran around the park.

MARY:
I skipped this
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
Have you ever volunteered to take a Q at the last minute with no real plan?  I did.  I figured I would wing it, and that the handful of guys who showed up would be ok with that.  As it turns out, I only had to be concerned with me.  No one else showed and I moseyed around in the dark.

The Pandora station I turned on was Christian rap, yes I listen to Christian rap, and I’m not afraid to say that.  What struck me as interesting was (a) if you had told me years ago I would listen to Christian rap I would have had the same reaction you did when you read it.  Really?!?!?  He listens to that?  And (b) no matter what path we run down God always has a means to catch up to us. For music, there is Christian rap, country, rock, contemporary, old school hymms, etc.  He has every angle covered and He never gives up on us.  A close friend of mine has recently been talking about the strongholds we keep close and do not want to relinquish to God.  Why do we do this even when He calls us to surrender everything to him? The easy answer is sometimes the best, but the answer is because we are stupid, stubborn, selfish people.  No matter what we tried to hide, or how many times we try to run away, He is always there for us.  Pursuing us and wanting us to pursue Him.  He wants us to surrender it all to Him, not just the easy stuff, but ALL of it.  [James 4:7, James 4:10]

The 600 Club

THE SCENE: Beautiful Late Summer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Squat IC x 10
  • Demonstrate Crab Toes, Side MTN climber, lunge hops & Pistol Merkins

THA-THANG:

  • Circuit – Decline Merkins, Box Jumps, Squats x25 – 1 hill climb R&R x 2
  • Merkins OYO x 25
  • The 600 club:
  • Lunge Hops x 20
  • Crab Toes x 20
  • CDD x 20 (feet on hill)
  • Slap Squats x 20
  • Side MTN Climbers x 20
  • Pistol Merkins x 20
  • Run to parking lot R&R x 5
  • Mosey to the clean soccer field – Bear Crawl, back peddle, Sprint the goal box x 3

MARY:
Swirlie worked over the boys while I grabbed my phone.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What we do here at F3 has been passed down from man to man for generations. It’s not just a workout it’s a right of passage.
MOLESKIN:

ANNOUNCEMENTS:

Kickball Warm Up

THE SCENE: Lovely. 67 degrees. Misty, then rainy, then down-poury, then just flat out wet.
F3 WELCOME & DISCLAIMER Yes
WARM-O-RAMA:
This & That; Cherry Pickers x5; Toe Touches

THA-THANG:
10 stations, spread out over 1 1/2 miles (with about equal distance between stations), as follows:

  • 100 Merkins
  • 100 Prisoner squats
  • 50 chest to bars; 50 squat jumps
  • 30 pull ups; 25 lunges (each leg)
  • 20 burpee box jumps (audible to 15)
  • 50 flutter kicks (4ct) (IC); ABC (IC)
  • 50 Iron Mikes
  • 100 BBS
  • 25 diamond merkins; 50 CDD’s
  • Burpee Jack Webb (1 burpee and 2 overhead claps = round 1; 2 burpee and 4 overhead claps = round 2) x 10 rounds

The rules: everyone stays together; everyone stays working; those that finish a station can take up to 20% of the reps of those that have not finished a station (put another way, each person may allow the rest of the PAX to help with 20% of their reps)(in this way those that finish early keep working, help the PAX that need it, and keep up the pace needed to finish all 10 stations in an hour).

MARY:
None.
COUNT-OFF & NAME-O-RAMA
8 dudes
CIRCLE OF TRUST/BOM:
Many of these exercises required each PAX to push to the body to exhaustion (i.e. total muscle failure).  Sometimes life’s trials require the same – maybe total muscle exhaustion, but more likely, emotional or spiritual exhaustion.  So, press on to exhaustion. Lean on Jesus and those that can help with a few reps. Eek out a few more on the way. Enjoy being stronger – you will be.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Lots of stuff coming up: CSAUP; F3 Knox Olympics

Truckin to the Pound Round 2

Men of Knoxville, August 25, 2018 you are invited to attend a Completely Stupid and Utterly Pointless (CSAUP) event.  Truckin To The Pound Round 2,  #TruckinToThePound #TTTP2

This event was created by the TruckStop/DogPound crews as a way to have a longer event such as a Ragnar Relay, Spartan, Tough Mudder, etc. without the added expenses of entry fees, travel expenses, and most importantly the time away from family and friends.

As busy men, just like you we wanted to do something bigger but not have the logistics of travelling to another city/state/province to complete the event.

So August 25, 2018, instead of wishing you could get out there and do a crazy event come do one with us!  At 0600 we will gather at the TruckStop aka Bob Leonard Park and we will mosey to the DogPound located at Concord Park.  The course is 9-ish miles, with 4 stops for mini-Qs or workouts along the way.  Consider the Qs added bonus features, if you wish to think of them that way.

 

This event is free!

 

This event is for the High Impact Men (HIM)s of Knoxville to challenge themselves and each other, and help one another get better.

It is a CSAUP event, there are no trophies, medals, prizes or awards. We are all going to go out and get better together. #IronSharpensIron  Start together finish together.

For more information contact Mayberry via DM

 

Darkness shines on the mosey

THE SCENE: 70’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch OYO
THA-THANG:
We ran 4.5 or 5 miles depending on which group you were in.

MARY:
She was busy running
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We don’t always have time for a sharing but today we did.  What I found interesting is today when we ran up the biggest hill, or when the street lights were out and we could barely see, or when we ran back up the grinder, those were the times when the most jokes and comraderie happened.  It strikes me every time that when the going gets rough, and the struggles are real, that going through things in the gloom with brothers beside you makes it easier.  It doesn’t make the challenge any less, but it sure makes finishing easier.