F3 Knoxville

Tag: Abscess

The Basics…

THE SCENE
71 and overcast

Welcome & Disclaimer

 

THE THANG
COP
– SSH x30 IC
– Burpees x10 OYO
– Cherry Pickers x10 IC
– Tempo Squats x10 IC
– Burpees x10 OYO
– Arm Circles Forward x12 IC
– Arm Circles Backward x12 IC
– Burpees x10 OYO

 

Mosey to cones along the road up near the front of the Asylum
– Stop along the way and circle up for Merkins/BBS Combo…10-9-8-7-6-5

 

Countdown
Partner up.  On person performs the routine while the other jump ropes, then switch.

Routine:
Run to far cone, perform x20 reps.  Run back to first cone, perform x15 reps.  Run to the second farthest cone and perform x10 reps.  Run back to first cone perform x5 reps.

Perform 2 rounds of each of the following exercises:
– Merkins
– Dry Docks
– BBS

Mosey to hill leading up to the Asylum.

 

Jelly Legs
Start bottom of hill on the side Asylum.
R1: Hold squat position for 10 count, perform 10 squats, run hill to tree, at the top do 2 Burpees.
R2: Hold squat position for 20 count, perform 20 squats, run hill to tree, at the top do 2 Burpees.
R3: Hold squat position for 30 count, perform 30 squats, run hill to tree, at the top do 2 Burpees.
R4: Hold squat position for 40 count, perform 40 squats, run hill to tree, at the top do 2 Burpees.
R5: Hold squat position for 50 count, perform 50 squats, run hill to tree, at the top do 2 Burpees.

 

Mary
– ATMs
– 4ct Flutter Kicks x20
– Side Crunches x20 each side
– 4ct Hello Dolly x20

 

Mosey back to SP.
– ATMs

 

COT
Number Off and Name-O-Rama (21  PAX, 2 FNGs (Chip and Asylum)

 

BOM
Two Types of Commitment:
Constraint
– Constraining commitment is forced
– Feels like a stifling of our freedom

Dedication
– Dedication commitment is a choice
– Feels like an exercise of our freedom

 

The reason we tend to fall back on constraint commitments is that it places the responsibility of our commitment onto someone else.
– We want the results, but aren’t willing to shoulder the responsibility.
– I believe this give us insight into why “accountability partners/groups” so rarely work!  They are a constraint commitment.

 

I think the perfect example of this is the person of Jesus and his work on the cross.
Hebrews 12:1-2
“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”

 

What are your physical, relational and spiritual commitments?  Are they marked by constraint or dedication?

 

Submitted by Cap’n Crunch

 

Beer Run

The Scene: 72 and clear

F3 Welcome and Disclaimer

Tha Thang:
COP

SSH x20 IC
LBAC IC x10 forward, 10 backward
Little some o’ this/that x2
Imperial Walkers IC x20
Carolina dry docks ICx20
Squats ICx20
Jack Webb – to the grass. 4:1 Merkins to Raise the Roof

Beer Run
Partner up
Run from the coupon pile to the grassy knoll
Coupon pile – grab a coupon, run back
Grassy knoll – Al Gore, 12oz curls

Pizza Run – groups of 4
Grassy knoll – 10 overhead presses, deliver the pizza back to the pile
Coupon pile – ultimate keg stand (hold partners feet on your shoulders, squats til the pizza gets back)

Puke and Rally
Wide line
Forward roll, 5 Carolina dry docks (rinse and repeat)

Walk of shame
Bear crawl the perimeter of the parking lot
In line, x10 on a 4-count, 10 squats between each set

Hoof it back down, pick up the 6 and hustle back to AO

MARY

Hello Dolly

Flutter Kicks

LBC x4 count – 25 IC each

BOM
“And he called the twelve together and gave them power and authority over all demons and to cure diseases, and he sent them out to proclaim the kingdom of God and to heal. And he said to them, “Take nothing for your journey, no staff, nor bag, nor bread, nor money; and do not have two tunics….And they departed and went through the villages, preaching the gospel and healing everywhere.”
‭‭Luke‬ ‭9:1-3, 5-6‬ ‭ESV‬‬
“On their return the apostles told him all that they had done. And he took them and withdrew apart to a town called Bethsaida. When the crowds learned it, they followed him, and he welcomed them and spoke to them of the kingdom of God and cured those who had need of healing. Now the day began to wear away, and the twelve came and said to him, “Send the crowd away to go into the surrounding villages and countryside to find lodging and get provisions, for we are here in a desolate place.” But he said to them, “You give them something to eat.” They said, “We have no more than five loaves and two fish—unless we are to go and buy food for all these people.” For there were about five thousand men. And he said to his disciples, “Have them sit down in groups of about fifty each.””
‭‭Luke‬ ‭9:10-14‬ ‭ESV‬‬

Once we learn to put our faith in God it becomes second nature to “trust” him in the small things. We get to work and can look around at our lives and say we “trust” him, even “serve” him by our typical functions. In this case, the disciples had just been authorized with power to do all the things that they had seen Jesus doing. They went out and did as they were told and came back to excitedly report to Jesus that they had been successful. But 5 minutes later when a really big problem was presented, they handled it the same way that we do. “Oh crap man, that’s a big one. I don’t think it can be done”

Where in your life is Jesus telling you to “give them something to eat?” What is the big challenge He is telling you to have big, ACTIVE faith about? Find it and do it!

Moleskin
This was a brutal shoulder workout. The forward rolls in the rain on muddy grass were crazy and the guys worked hard. Not every Q is this much fun!

The Power of Three

THE SCENE
68 and Muggy

F3 Welcome & Disclaimer

THE THANG
COP
– SSH 25x (IC)
– Side Lunges 10x each leg(IC)
– Burpees x10 OYO
– Dive Bombers 15x (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)
– Burpees x10 OYO

Divide into 3 groups and mosey with your group to the specified area…
– Group 1: w/Woodshack to flag pole / pavilion area
– Group 2: w/Pfiffer to hill near parking lot
– Group 3: w/me (Cap’n Crunch) stay in parking lot

Group 1
Circuit Circus
Divide up and head to 5 Stations (in the pavilion area).  PAX perform the prescribed exercises at the station and then move clockwise to the next station.  Continue rotating until time is up.
– S1: 10 Burpees & 20 Reverse Pickle Pounders
– S2: 15 Superman Swims &20 4ct Flutter Kicks
– S3: 10 Chin-ups & 20 Prisoner Squats
– S4: LCS Shuttle (Lunge to 1st cone, Bear Crawl back to 2nd cone, Sprint to 3rdcone and back)
– S5: 20 Derkins & 20 Let Me Ups

When relieved by Group 3, gather together and mosey to the hill.

Group 2
CMU Back Blaster
Get with a Battle Buddy.  Battle Buddy 1 runs to top of hill, does 3 burpees then back down.  Battle Buddy 2 does 1 of 3 exercises while Battle Buddy 1 is running.  When Battle Buddy 1 gets back they switch.  Do rotate through the three exercises and repeat until time ends.

Exercises:
– CMU Press
– CMU Swing
– CMU Bent Over Rows

When you see Group 3 move, gather together and mosey to parking lot.

Group 3
Escalation
Partner with Battle Buddy of similar fitness level. There are six drills, each has an exercise to be completed on the spot and an exercise involving shuttle run of some type.  One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.

Each drill will be 1:45 with 20 seconds rest in between each set.

Drill Shuttle Exercise Exercise at the Cone
1 Sprint x2 Diamond Merkins
2 Bear Crawl Star Jumps
3 Lunges Burpees
4 Sprint x2 Carolina Dry Docks
5 Bear crawl Squat Jumps
6 Lunges Burpees

When time is up, gather together and mosey to flag pole/pavilion area to relieve Group 1.

Groups rotate until time is up

COT
Number off & Name-O-Rama

BOM
The opposite of manhood isn’t womanhood, it’s boyhood!  Our goal as HIMs is to always be moving forward own the road of maturity (RFP).  What F3 has taught me is that growth (physical, relational and spiritual) comes through challenge, consistency and comradery.

  • Physical: Take your DRP (Daily Red Pill)
    • Challenge – Get up and get out in the gloom!
    • Consistency – Daily
    • Comradery – the PAX
  • Relational: No lone ranger
    • Challenge – Reject passivity and engage with family, friends, co-workers and neighbors
    • Consistency – Daily
    • Comradery – the PAX
  • Spiritual: Luke 9:23, “And he said to all, ‘If anyone would come after me, let him deny himself and take up his cross daily and follow me.’”
    • Challenge – Obedience and faithfulness
    • Consistency – Daily
    • Comradery – the PAX and Jesus himself (“follow me”)

MOLESKIN
This morning we had a special guest from a local news affiliate.  He came to do an online piece on F3.  He asked if I thought I could get a good sized group out on a Wednesday morning at 5:30am…61 PAX including 3 FNGs answered with a resounding “HELL YEA!”  For me, this sums up F3 Knoxville.  Over the pas 18 months this PAX has set the bar and then surpassed it when it comes to heart, passion, and dedication.  They work hard, play hard and always have each other’s six.  There is absolutely no questions…I’m a better man for being a part of this PAX, and Knoxville is a better city due to what these men are doing in each other.

What is a HIM?

The Scene: 61 degrees, perfect conditions

F3 Intro and Disclaimer

Warm-O-Rama

2 laps

10 Merkins in cadence

The Thang:

4 Stations (2 minutes per station, move on the whistle)

Station #1- Lunges w/ CMU

Station #2- Jump Rope

Station #3- Squats

Station #4- Defensive slides

DORAS (while dribbling a tennis ball)

100 Merkins

100 BBSU

100 Jump Squats

11’s

Burpees/Star Jack’s

Suicide run to Finish

The Share (BOM):

What is HIM? We know it stands for a high-impact man but what does that look like day to day? A HIM is Humble- puts others before himself, life is not about him but others, servant heart that finds joy in seeing others prosper. A HIM Invests in others- this takes time and attention to detail, put something into the cup of others don’t just take. A HIM is Mentally tough- overcomes life’s obstacles with grit and grace.

The PAX flat got after it this morning. Proud to coach this fine group of young and old men.

The Big Dipper

Warm Up
20 Jumping Jacks
15 Imperial Walkers
15 Squat Jumps
10 Windmills
10 Cherry Pickers

Mosey on Road to North of Admin Bldg.

Suicides to cones on grass

20 Merkens
40 Baby Crunches

Bear Crawl to First Cone, Lunge to Second Cone, Hop to Third Cone, Bear Crawl to Last Cone. Sprint back.

20 Merkens
40 Baby Crunches
Mosey to End of Road Then on Walking Trail to Bottom of Mt. Everest

20 Hello Dollies in Cadence
Run Around Tree and Back
20 Hello Dollies on Own
Run Around Tree and Back
30 Big Boy Sit Ups

Run to Top of Mt Everest
30 Big Boy Sit Ups

Mosey to Stone Pile
Every man grabs a cinder block weight stone
25 Overhead Presses
Run to Bottom of Road at South Side of Admin Bldg
25 Diamond Merkins
Run Back to Stone Pile
25 Curls
Run to Bottom of Road Again
25 Shin Lifts
Run Back to Stone Pile
25 Squat Lifts to Chest
Run to Bottom of Road Again
25 Flutter Kicks to 2 count
Run Back to Stone Pile
25 Bench Presses with Back on Pavement or Grass
Those who have finished do go through weight exercises again while waiting on others to finish
Drop off Stones
Mosey to Original Starting Place

BOM
The Cost of Grace
Grace (“charis” in Greek) means unmerited favor without expectation of return – Jim Branch
“Grace is the good pleasure of God that inclines Him to bestow benefits on the undeserving.” A.W. Tozer in Knowledge of the Holy
Yet “cheap grace is the preaching of forgiveness without requiring repentance, baptism without church discipline. . . “ (Read lines from The Cost of Discipleship by Dietrich Bonhoefer)