F3 Knoxville

Tag: 5K

Pond Circuit

THE SCENE: Very Nice…not too hot, not too cold
F3 WELCOME & DISCLAIMER: Done
WARM-O-RAMA (IC):

SSH
Tempo Squat
Merkins
Freddy Mercury
American Hammers

THA-THANG:

Mosey to Duck Pond
4 Laps around the Pond; doing the following at 4 spaced out intervals
1. 15 Burpees
2. 15 Squats
3. 15 Merkins
4. 15 American Hammers
Mosey back to the AO (dips along the way)

MARY:
Time for Hello Dolly

CIRCLE OF TRUST/BOM:

1 Sam 16:7
But the Lord said to Samuel, “Do not consider his appearance or his height, for I have rejected him. The Lord does not look at the things people look at. People look at the outward appearance, but the Lord looks at the heart.
Interesting that the heart is talked about more in scripture than obedience and worship…how is your heart?  Let’s strive to be more intentional about taking care of our heart and ensuring it belongs to the Lord.

ANNOUNCEMENTS:
Hardship Hill tomorrow

Miles of fun

THE SCENE: Cool and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7x Cherry Pickers, 10x Hairy Rockettes, 10x Tempo Merkins, 10x Tempo Squats

THA-THANG:
Reverse Indian run to the back left parking lot (the new one) with the front man dropping off for 3 burpees every 5 seconds.

In the newish parking lot from one side to the other performed a suicide ladder with HR Merkins and Bobby Hurleys. Went from 5 of each to 20 of each.

Mosey over to the coupon pile and pick a good one.

In the parking lot to the East of the maintenance building. Partner up for some DORA.

  • 100 x CMU Swings
  • 200 x BBS/LBC
  • 300 x Curls/Tricep Ext

While your partner runs to the far end of the parking lot and back, work through the above exercises.

Mosey back to the concrete wall for some 11’s. CMU squats and 4xcount Calf Raises on either side of the road next to the retaining wall.

Mosey back to the shovel flag for a little Mary.

MARY:
20xImperial Walkers, 20xFlutter Kicks

COUNT-OFF & NAME-O-RAMA
5 for JUCO’s beatdown and 5 for JUCO: Rush
CIRCLE OF TRUST/BOM:

I’m bringing back the monthly challenge.

October JUCO monthly challenge:

The challenge for October is to set aside a block of 10 minutes every day for prayer/meditation. If you would like to join the challenge, like the post in the JUCO slack page and I’ll add you to the JUCO monthly challenge channel.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill work day on Friday and race on Saturday. Help out wherever you can.

They Will Know We Are Christians By Our Love!

THE SCENE: 55 and awesome in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) followed by Michael Phelps
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mosey to the CMU pile
  • 15 BBS on the way

THA-THANG:

Partner AMRAP / Partner runs up for Pull-Ups

  • CMU Thrusters
  • CMU Bentover Rows
  • CMU Overhead Press
  • CMU Curls
  • CMU Tricep Extensions
  • CMU Pullovers
  • CMU Bench Press
  • CMU Squats
  • Wall Squats – 1 minute
  • 50 Toe Merkins (Calf Raises)
  • Mosey to the Flag

MARY:

  • Row Row Row Your Boat
  • Bus Driver
  • Flutterkicks X 20
  • LBCs X 50

COUNT-OFF & NAME-O-RAMA

10 including 1 FNG – Welcome 3rd Base

CIRCLE OF TRUST/BOM:

F3 is a national network including 2,917 free, peer-led workouts for men in 210 regions. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

The three Fs in our name stand for Fitness, Fellowship and Faith — the last of which we define as not one specific religion or faith system, but simply a belief in something outside oneself.

F3 Five Core Principles

  • Free of Charge – Never a charge to workout, ever.
    Open to all Men -No matter the man, you are welcome here.
  • Held Outdoors – Rain or Shine, Heat or Chill, we are out there.
  • Peer Led -Rotating fashion of men leading each other.
  • Ends with COT -Always ends with a Circle of Trust

I was in Baltimore, Maryland a week or so ago at the nation conference on homelessness. It was an awesome experience with a thousand or so believers there praying for the hundreds of thousands of men, women and children who are homeless around our country.

Chicken Coup from Charlotte led a F3 workout every day of the conference.  We had other F3 men from around the country and lots of people new to F3 including some ladies.

Chicken Coup works out every day with Dredd and Dark Helmet who started F3.  They workout with other men who are Christian, muslim, Sikhs, jews, etc.  Black, white, tall, short, straight and gay.  ALL men are welcome to F3.

At their AO at F3 in Charlotte, they don’t pray to Jesus, they pray to God so to respect all of the men who show up, sweat, and workout with them.

Who am I to judge?  I’m a sinner.  An issue I have with lots of people in this day and age is we seem to hate anyone who believes or acts differently than us.  Maybe our churches would thrive if we were a little less judgmental so folks who are confused, have questions, or just want to learn about Christ would actually show up instead of us saying they’re going to hell if they don’t believe just like us.

I don’t have all of the answers.  Only my Lord and savior, Jesus Christ, has those answers and we won’t know most of those answers until we die and go to Heaven.  In the meantime, I’m going to love everyone…white, black, Hispanic, mixed and Asian…tall, short, rich, poor, gay, bi or straight, addicted, alcoholic, adulterer, etc. the same…or at least I will try to.  I’m a sinner and far from perfect so I’ll be dang if I judge or condemn others for their faults and sins.  Instead, I will love them and pray from them…and I pray they will know we are Christians by our love!

ANNOUNCEMENTS:

  • Sign up to Q/Co-Q
  • Hardship Hill is this weekend (help set up Friday afternoon)

CMU Ladder

THE SCENE: Nondescript. Not hot, not cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x Abe Vigoda, 7x Cherry Pickers…Let’s mosey!
THA-THANG:
Mosey towards CMU pile stopping for 5 burpees OYO at two different spots.

Grab yourself a coupon and head to the start line to the west of the maintenance building.

CMU Ladder:

  1. 10 x CMU Thrusters
  2. 20 x CMU Swings
  3. 30 x CMU Tricep
  4. 40 x CMU Curls

Run to Cones:

  1. 10 x BBS
  2. 20 x HTH
  3. 30 x LBC
  4. 40 x Flutter Kicks

Start round 1 with both 1’s above, on round 2 do both 1 & 2 above, and so on.

After completing the CMU work, run to the cones (spaced about 50 yards apart) and complete the work.

Round 1 = 1&1; Round 2 = 1,2&1,2; Round 3 = 1,2,3&1,2,3; Round 4 = 1,2,3,4&1,2,3,4

Clear as mud.

Finished up the ladder work and moseyed over to the big parking lot for a taste of the Kraken.

8 Cones in a circle around the light pole. Start at any cone and perform the prescribed exercise until the timer PAX finished the 3 burpees (5 burpees on round 2).

Exercises were Burpees, Squats, Diamond Merkins, Monkey Humpers, X Factors, BBS, HRR Merkins, LBC

Made it two rounds through the Kraken.

Mosey back to the shovel flag for a bit of Mary.

MARY:
Flutter Kicks and Freddies
COUNT-OFF & NAME-O-RAMA
11 men got after it.
CIRCLE OF TRUST/BOM:
Talked about Galatians ch. 2 when Peter was rebuked by Paul for not following his own teachings regarding accepting the Gentiles as they were. Talked about not forcing others to fit into a box that we have created with no basis. Make sure that you are practicing what you preach.
MOLESKIN:
IPC is in session, and it hurts.

ANNOUNCEMENTS:
Hardship Hill is coming up. I need help preparing the obstacles and we need to fill out the JUCO team.

Measured at Average

THE SCENE:   66 and clear
F3 WELCOME & DISCLAIMER:  Skipped
WARM-O-RAMA:

OYO while the workout is explained

THA THANG:

IPC Week 2: Four rounds for time

Round 1: (8 burpees + sprint) x 11

Round 2: (8 squrls + CMU carry) x 11

Round 3: (88 shoulder presses + rifle carry) repeat

Round 4: (88 x-factors + bear crawl) + (88 x-factors + crawl bear)

MARY:

Nope

COUNT-OFF & NAME-O-RAMA

9 of the best men I know

CIRCLE OF TRUST/BOM:

This morning, the JUCO flag was planted at 863 feet above sea level.  As we stood there, I asked…

“Do you ever fantasize about doing something exceptional and heroic?”  I do.  If only I had the chance, I would…rescue my kid as they are getting pulled out to sea by a riptide…I’d whip the pants off of some goon who’s broken into my home in the middle of the night…I’d grab the arm of an old woman just before she’s clobbered by a greyhound bus… If I ever get the chance, I could be great.

“Do you ever worry that your life and legacy will be defined by the stupidest thing(s) you’ve done?”  I do.  I didn’t mean to yell at the kids… I never thought I’d do… What a mistake it was to…

but…

“It is not the billows, but the calm level of the sea, from which all heights and depths are measured.” – James Garfield

Mt. Everest (29,032’), Clingmans Dome (6,644’), and the JUCO parking lot (863’) are each measured from the sea at its average – not from the massive crest of a wave in a storm – nor by the lowest trough between two waves.  Like the sea, I believe that your life is better measured not by the exceptional, but by the typical.  Your best chance at living a life of high-impact is not to wait for your heroic moment (which, in all likelihood will never come) – but to concentrate on living TODAY as a high-impact man.

Today, be an encourager to the people you are around.

Today, live with integrity in everything you do.

Today, be generous with your time and resources.

Today, be patient and slow to anger.

Today, be faithful to your wife with your thoughts and your eyes.

Today, show resolve in the face of your challenges.

Today, be kind to those whom you love as well as those who have wronged you.

 

Today, you can be that great man that we would all love to be and to know. 

Do it again tomorrow and all the tomorrows after that – and you’ll be well on your way to being a HIM.

 

MOLESKIN:

You want to know the crazy story behind that James Garfield quote?

We pick up the tale at the 1880 Republican National Convention.  There are a series of presidential nominees being presented for Convention’s selection.  It is a long and boring ceremony…until the flamboyant New York Congressman, Roscoe Conklin, gets up and gives a rousing speech nominating none other than the Civil War Hero, Ulysses S. Grant.  The crowd goes nuts.  The convention is in pandemonium.

How would you like to be the follow-up act to that?  The very next speaker is the relatively unknown congressman, James Garfield – he’s there to present the nomination of his fellow Congressman from Ohio, John Sherman.  When he gets up, the crowd is still chanting, “Grant, Grant, Grant!”.

He tosses aside his prepared speech and begins with a word of praise for Grant.  Then he says this –

“…as I sat in my seat and witnessed this demonstration, this assemblage seemed to me a human ocean in tempest. I have seen the sea lashed into fury and tossed into spray, and its grandeur moves the soul of the dullest man; but I remember that it is not the billows, but the calm level of the sea, from which all heights and depths are measured.”  He is comparing the crowd to the raging ocean – but noted that all heights on the earth are measured from the level sea.  It was his plea to decide on a nominee based on logic, not passion.

Know what happened?  The crowd was so impressed that the Convention ended up nominating…James Garfield.  Against his will!  He passionately appealed to them NOT to nominate him – and through each of the primaries, kept casting his own vote for John Sherman.  Ha!  The general election was held, and Garfield won the presidency – the whole time objecting to his own candidacy.  To my knowledge, he is only one of two men who were given the presidency against their own expressed desire —- the other being who, BB reader?  (I bet WaxJob knows…)

Garfield was brilliant and tremendously credentialed.  After the end of the civil war, our nation needed a leader for the ages.  Had he not been shot a mere 100 days into his presidency; he very well may have gone down in history as one of our nation’s greatest leaders.  This Sunday marks 120 years from the premature death of one of our nation’s might-have-been-greatest presidents.