F3 Knoxville

Tag: Ribbed

Terra Firma Triple Decker

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Burpees OYO x 10
  • This/that stretch

THA-THANG:

  1. Mosey to the grass hills that lead up to the Asylum building.  It’s a 3 level tiered hill….placed 6 cones in a line up the hill.   PAX ran suicides up the hills to the cones doing increasing burpees at each cone.  2,4,6,8,10,12
  2. Mosey down the hill to the flat bowl for Pyramids
    1. Round 1:  10 Merkins, run the hill
    2. Round 2:  10 Merkins, 20 Squats, run the hill
    3. Round 3:  10 Merkins, 20 Squats, 30 LBCs, run the hill
    4. Round 4:  10 Merkins, 20 Squats, 30 LBCs, 20 Shoulder Taps (was supposed to be 40 but the Q was smoked!), run the hill
  3. Mosey back to the AO
  4. Paula Abdul bear crawl the parking spaces and do 5 squats each time you back up one space
  5. Paula Abdul running the parking spaces and do 5 squats each time you back up one space

MARY:

  • Box cutters x 30
  • Boat/canoe
  • Peter Parker
  • Run lap around parking lot
  • AMRAP squats

COUNT-OFF & NAME-O-RAMA

Walkabout, Ribbed, Pusher, Rusty, Slide Rule, Pringles, Cheatsheet, Dog Bite, Cosmo, Mogul, Hot Tub, Fabio, Capn Crunch, Bunny, Gibbler, Smalls, Woodshack, Umbro, Chaco, Pinkeye, Jenner, Strava (FNG), Waffle House, Carney, Bartman

CIRCLE OF TRUST/BOM:

Have the right perspective when things go wrong.  My A/C went out in my house and it’s going to be expensive to fix.  While I don’t like spending a ton of money unexpectedly, it’s not the end of the world.   My family still has a roof over their head, clothing on their body and food to eat.  As leaders in our home we need to remember that our wives and kids are looking at us to see how we handle adversity.  We need to show them that they are the priority, not material possessions.

 

MOLESKIN:

ANNOUNCEMENTS:

Split 66 with a Chase on Top

26 Strong

  • Side Straddle Hop X 25
  • Speed Skaters x 20
  • Little baby arm circles Front x 15 and back x 15
  • Imperial Squat Walkers x 20
  • Burp and Merk ladder to 5

Route 66

  • Burpees
  • Merkins
  • Squat Jumps
  • Big Boy Sit-ups

The Chase -15 min

  • Bear Crawl half way, Run to end, Burpee x 2
  • Crawl Bear half way, Run to end, Burpee x 2
  • Frog Leap half way, Run to end, Burpee x 2
  • Lunges half way, Run to end, Burpee x 2

Aborama – 5 min

  • Flutter Kicks x 25
  • Hello Dolly x 15

Switch on your Brain – Mind Over Matter

2 Timothy 1:7 – God has not given us a spirit of fear, but of power and of love and of sound mind.   This islLinked to the concept that we are wired for love and natural optimism.

  • Our thought life actually changes our DNA. Thinking and feeling fear, anger, and frustration caused DNA to change shape.  Tightened up, became shorter, and switched off quality expression so individuals in turn felt shut down
  • We can control our reactions to anything
  • Stress level 1 is normal and brings focus. Level 2 and 3 become toxic
  • American Institute of Health Estimates that75-90% of visits to primary care are for stress related problems
  • We cannot control events or circumstances, but you can control your actions.
  • Good news is that this can be reversed by feelings of love, Joy appreciation and gratitude
    • HIV Positive patients that were positive had 300,000 time more resistance than negative patients

 When we operate in our normal love design in God’s image we are able to change the shape of our DNA forever.

 

 

Nothing Fancy

THE SCENE: Perfect weather 67 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10x side straddle hops

10x cherry pickers

10x oyo merkins

Michael Phelps

A little of this and that

THA-THANG:

Burpeecides – Start at 1st cone do 5 burpees, go to 1st cone do 5 burpees then run back to 1st cone and proceed to 2nd cone and do 5 burpees back to first cone then to 3 cone and do 5 burpees.  Rinse and repeat until you get to the 6th cone for a total of 30 burpees.

Continue to the little hill by the docks (not sure the name of hill)   7’s-merkins and BBS (2 bear crawls 2 Bernie sanders 2 run up the hill)

Head to the stairs by the docks start at bottom of steps with 10 Carolina dry docks, then proceed to up the 1st set of steps  and do 20 prisoner squats and then all the way up to the restaurant  and do 30 shoulder taps.  Rinse and repeat

Head back to pee rock pile by the AO.

20-20-20 biceps triceps overhead press run to the end and do the following

20-20-20 hello Dolly’s, baby Crunches, American hammer Rinse and repeat.

Headed back by lunging and stretching out to the AO.

MARY:
Pusher led us in doing 10x flutter kicks then ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I took some statistics from https://www.dosomething.org/us/facts/11-facts-about-suicide and read this to the group

  1. Nearly 30,000 Americans commit suicide every year.
  2. In the U.S., suicide rates are highest during the spring.
  3. Suicide is the 3rd leading cause of death for 15 to 24-year-olds and 2nd for 24 to 35-year-olds.
  4. On average, 1 person commits suicide every 16.2 minutes.
  5. Each suicide intimately affects at least 6 other people.
  1. About 2/3 of people who complete suicide are depressed at the time of their deaths. Depression that is untreated, undiagnosed, or ineffectively treated is the number 1 cause of suicide.
  2. There is 1 suicide for every 25 attempted suicides.
  3. Males make up 79% of all suicides, while women are more prone to having suicidal thoughts.
  4. 1 in 65,000 children ages 10 to 14 commit suicide each year.
  5. There are 2 times as many deaths due to suicide than HIV/AIDS.
  6. Over 50% of all suicides are completed with a firearm.

It is also the 10th leading cause of Death in the United States.

MOLESKIN:
There are a lot of Men and women who struggle daily with Depression and suicidal thoughts.  Nobody should have to struggle with this alone.  If you are going thru this please contact me or any of the F3 Men.  My contact number is 865-567-6652.  Also, as men of F3 reach out to those who may be struggling or you  have not heard from a while.
ANNOUNCEMENTS:
Pray for Boulder’s Friend Jassone and that God will guide him to those who can help him.  Pray for Pusher’s Friends family who just recently lost a son to suicide.

D-Day Memorial Beatdown

THE SCENE: Cool but not cold
F3 WELCOME & DISCLAIMER

“Welcome to F3! Fitness – Fellowship – Faith. My name is Steam and I will be your Q this morning”

“I am not a professional & you are here on your own volition – which means I don’t know any injuries you may or may not have.
– As every morning – safety is always number one – if you need to modify any of the exercises we do this morning – do it, you will not be looked down on and I cannot make that more clear.
– You will leave a better man than when you woke up this morning – if you’ve ever been to F3 you know this – no man left behind – no man left the same
– HOWEVER What you do in the next 45 minutes is up to you. That is the only thing you have control over. You’re here.
– Just like June 6th, 1944, you’re not here for you, you’re here for them (all pax)
– Dwight D. Eisenhower called the D-Day a crusade in which, “we will accept nothing less than full victory.”
– That’s our thesis this morning. “

1) Lock in & Be loud (when we do a cadence – sound off like it’s the last breath you got)
2) DFQ: Don’t Freaking Quit. Don’t Quit on yourself – don’t quit on the men around you.


WARM-O-RAMA:

SSH: 20 x 4 (in cadence)

Cherry-Picker: 10 x 4 ( in cadence)

Half-Burpee: 10 x 4 (in cadence)
– 1) drop down to plank
– 2) bring legs in
– 3) push legs out
– 4) back up to stand

Merkin: 20 x 4 (in cadence)

Flutter Kick: 20 x 4 (in cadence)

Baby Arm Circles: 12 x 4 forward & 12 x 4 backward

SSH: 10 x 4 in cadence

THA-THANG:

  • Mosey to Cardiac Hill
    • Take the baby hill as a team
  • Cardiac Hill (3+ charges)
    • Mosey down Cardiac
      • Identify key points of contact
    • Gather at bottom fo cardiac
    • Q identifies ways to get up cardiac (path or rough it)
    • CHARGE 1
      • Sprint to clearing
      • Battle buddy drag halfway up the hill – switch
      • Spring to top
      • hold plank
      • 10 – 1 count merkins (UP-DOWN)
    • mosey back down Cardiac
    • 15 SSHs in Cadence led by PAX members
    • CHARGE 2
      • Sprint to clearing
      • Army low crawl up to point of contact (tree)
      • Sprint to the top
      • hold squat until 6 recovers
      • 10 – 1 count merkins (UP-DOWN)
    • Mosey back down Cardiac
    • 15 SSHs led by PAX members
    • CHARGE 3
      • Sprint to clearing
      • Army low crawl or bear crawl to point of contact (tree)
      • sprint to top
      • hold plank until 6 recovers
      • 10 – 1 count merkins (UP-DOWN)
    • EXPECT THE UNEXPECTED \\ REACT & ADAPT
    • Mosey back down Cardiac
    • 15 x 4 SSHs led by PAX members
    • CHARGE 4
      • Sprint to the top full-ass, not half-ass
      • hold plank until 6 recovers
      • 10 x 4 SSHs led by PAX members
      • 10 – 1 merkins (UP-DOWN)
    • EXPECT THE UNEXPECTED \\ REACT & ADAPT
    • Mosey back down Cardiac
    • 15 x 4 SSHs led by PAX members
    • CHARGE 5
      • Form 2 lines
      • American Indian Run to the top
      • Mosey back in 2 lines to AO
  • ABS
    • American Hammers (duh)
    • Flutter Kick
    • Hello Dolly .

COUNT-OFF & NAME-O-RAMA

DogBite – Cozmo – Worm – Pringle – Snitch – Walkabout – Cheatsheet – CatGut – Mr. Jinxy – Redo – Cap’n Crunch – Pfeiffer- Ratchet – Proton – Carney – Ribbed – Fabio – AAA – Gibbler – Compost – Bunny – Savannah – Wallace – Hottub – Possum – SlimShady – Shocko – Dreamer – Woodshack – LightsOut – Butterfly – CodeBrown – Umbro – Steam

CIRCLE OF TRUST/BOM:

Gen. Dwight D. Eisenhower encouraged Allied soldiers taking part in the D-day invasion of June 6, 1944, reminding them, “The eyes of the world are upon you,” before they embarked on ” a great crusade.”

– it is so hard for us to remember how much has been sacrificed for us to be able to do this today. Think back to when you were 18 & idk what you were doing but I bet it wasn’t jumping out of a boat with bullets flying by your head and into your buddies.

– I think Eisenhower’s reminder of the eyes of the world are upon you still ring true for us today though. As Christian men – Men of Impact – the eyes of the world absolutely are on us and we are without a doubt on a crusade. Keep fighting the good fight and keep the faith. Like I said before you are better men than when you showed up this morning – and none of us would be here without the other.

Suicide Squad (with pee rocks)

THE SCENE: Quite Nice. 60 degrees. No precipitation; ample perspiration.
F3 WELCOME & DISCLAIMER: Properly welcomed; sufficiently disclaimed. 
WARM-O-RAMA*:

  • Cherry Pickers x5 IC
  • Imperial Walkers x10 IC
  • Rockettes x10 IC
  • SSH x10 IC
  • Tempo Merkins x7 IC
  • Tempo Squats x8 IC
  • Mosey around the outhouse
  • *The above numbers are approximations. I may or may not have fumbled through my cadence calls.

THA-THANG:

  • Colt 45’s (with a “medium” sized pee rock, that “we will spend some time with”)
  • Indian Run (with rock) to base of Everest
  • 4 Station Hill Climb Suicide (with rock)
    • Lunges to first cone; 20 squats; run back to start
    • Lunges to first cone; Bernie Sanders to second cone; 20 squats run back to start
    • Lunges to first cone; Bernie Sanders to second cone; karaoke’s to third cone; 20 squats; run back to start
    • Lunges to first cone; Bernie Sanders to second cone; karaoke’s to third cone; run to fourth cone; 20 squats; STOP
  • Colt 45’s (with rock) followed by Shotput Championships
    • @Frosty is the champion of “tee tiny pee stone pebble” class
    • @Lay-z-boy is the champion of the “medium man-sized rock” class
  • Pavilion
    • Pull Ups x10
    • Dips x10
    • Box Jump Burpees x10
    • Rinse and Repeat
  • Rock run back to the AO.  Nice work men; this sucked!

MARY:  Sally Bring ’em Up; Sally Bring ’em Down Merkins – 100% flame out rate, which lead to Sally Bring ’em Up; Sally Bring ’em Down Squats.

COUNT-OFF & NAME-O-RAMA: 19 PAX
CIRCLE OF TRUST/BOM:
Priorities:  My 5-F’s (in order): Faith, Family, Friends (i.e. Fellowship), Fitness (e.g. exercise and nutrition), Finances (i.e. career/work).  The question is not really, “do we have priorities?;” rather the question is, “do we have our priorities in the right order?”  I am not referring here to priorities for the sake of improved time management, but for improved decision/life management, in both the hundreds of little decisions we make daily about the seemingly trivial and in the infrequent, life-altering decisions. The consequence of the order of our priorities, is that our lives, our relationships, our impact near and far, will mirror our priorities.  For me, when I look in the mirror, I want to see …. in addition to six pack abs, of course … a faith in Jesus steering my relationships with family, friends, myself, and my career, not the other way around.  What do you want to see in that mirror?  Re-order; reflect; recommit.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.