F3 Knoxville

Tag: Aladdin

Beating Back Sad Clown Syndrome

THE SCENE: There was weather.

F3 WELCOME & DISCLAIMER: You’re here on your own… etc. etc. etc.

WARM-O-RAMA:

We did a warmup 

THA-THANG:

Mosey to Smokehouse for CMUs; Return to the field for a Prison Break. Cones are set out in 20-yard increments for 100 yards. 

    • Rifle Carry CMU 20 yards, drop and sprint back to start
    • 10 Prisoner Get Ups and sprint back to CMU
    • Carry CMU another 20 yards, drop and sprint back to start
    • 5 Prisoner Get Ups and sprint back to CMU
    • Repeat until you reach 100 yards 
  • Return Journey:
  • Rifle carry to first cone; 5 blockees, rifle carry to second cone; 5 blockees
  • Repeat at each cone until returned to the start
  • Begin the cycle again until the SIX is up

Mosey to Flagpole for Aiken Legs Workout 

20 of each: Squats; Box Jumps; Lunges; Flutter Kicks 

Repeat 3 times w/ no rest 

Take a lap while waiting on the SIX. When SIX is up, they will run the opposite way to sweep everyone back to the Rockpile 

Field 11s (First exercise done at the Rock Pile, Second exercise done at the opening of the ramp)

1st Round: Curls/Squats

…Time called on account it was time to finish

COUNT-OFF & NAME-O-RAMA

11 HIMs; 3 Pre-Ruckers; 0 FNGs

CIRCLE OF TRUST/BOM:

In Exodus 32, the people of Israel are concerned. This man, Moses, led them out of Egypt and now hasn’t returned down from the mountain. Where is he? What happened to him? We know that Moses is talking with God, he is actually in the presence of God.

[When Moses returns from the Mountaintop he has to cover his face because it has seen God’s face and is radiating God’s light. Rays of light radiated from his face. These “rays” of light were sometimes misinterpreted as horns and misrepresented in statues of Moses. There is a statue of Moses in St. Peter’s Basilica in Rome that shows Moses holding the 10 Commandement Tablets and he has goat horns on his head. When I taught Old Testament, I once had a 6th grader ask me why Moses had devil horns]

While Moses is gone, the people become upset, they become uncertain. In the midst of their uncertainty, they try to take control. Here is God, trying to give them everything He has promised and because they are uncertain, they want to take control. I am tired of waiting, I am tired of not knowing, so I am going to take matters into my own hands. The motivation for the people of Israel was not to turn away from God, they did not want to defy God who brought them out of Egypt. They don’t know what happened to Moses, so they are going to take matters into their own hands and take control of the situation. This is where they ask Aaron to make the Golden Calf. They are not turning away from God to another god represented as the Gold Calf, they are saying that THIS IS the God who led us out of Egypt. 

This is so often us. We turn to idols for sources of trust or confidence. We take good things and we make them the ultimate thing, especially when we are uncertain. We don’t actively “turn away from God,” but rather, I am making God of my own will,  that I can control. I may still say, “No this is God!” But it is God that I can put away when I am done with Him and take him out when I need Him. How often do we treat God like that toy or like that book on the shelf? Take Him down and use Him when we are in need, but return Him to the shelf when we find comfort. You can isolate Him and dismiss Him when you feel like it, that is idolatry. When we do this, we are trading uncertainty for control. 

MOLESKIN:

Exodus 32

President’s Day Trivia at the Equalizer

THE SCENE: Above freezing, clear morning… how long until coffee?!?

F3 WELCOME & DISCLAIMER: Done and Done

WARM-O-RAMA:

SSH IC x23 | LBAC IC each way x10 | Little bit of This/Little bit of That | Tempo Squats IC x10 | Rockettes IC x10 

THA-THANG:

Mosey to the Flagpole for 23 Derkins 

Mosey to Playground for 23 Rocky Balboas IC 

Mosey to Splash Pad for Presidential Trivia! 

Correct Answer = Do the exercise and reps on the cardboard

Incorrect Answer = Do double the exercise and reps 

  • 5 Burpees
  • 20 LBCs 
  • 10 Diamond Merkins
  • 30 Flutter Kicks
  • 20 Squats
  • 30 Mountain Climbers (2ct.)

3 Rounds; After each round Mosey to Dock for 25 CDD and Mosey to Rockpile for 21s Curls and 21s OHPress; Tricep Ext.; Rows 

Questions: ((Bolded questions were answered correctly))

Q: What does the “S” in Harry S. Truman’s name stand for?

A: Nothing 

Q: Which president made Christmas a national holiday?

A: Ulysses Grant 

Q: Who was the first and only U.S. president to serve non-consecutive terms?

A: Grover Cleveland

Q: Which president had turned down offers to play professional football?

A: Gerald Ford

Q: Which president was often mocked in the press for his unkempt appearance?

A: Abraham Lincoln

Q: Though three presidents (Adams, Jefferson, and Monroe) died on the 4th of July, which president was the only president to have been born on that date?

A: Calvin Coolidge

Q: Which president hated his painted portrait so much that he eventually burned it?

A: Theodore Roosevelt

Q: Which president and his wife hold the record for the longest-married first couple?

A: Jimmy Carter

Q: Who were the four presidents that were assassinated?

A: Lincoln, Garfield, McKinley, and Kennedy

Q: What state produced the most U.S. presidents?

A: Virginia (8)

Q: Who was the first American-born president?

A: Martin Van Buren 

Q: Which president and his wife attended Napoleon‘s coronation at Notre Dame Cathedral?

A: James Monroe

Q: Who was the first president to have written a biography of another president?

A: After he left office, Herbert Hoover wrote a biography on Woodrow Wilson

Q: Which president donated all of his presidential salary (and his congressional salary before that) to charity?

A: John F. Kennedy

Q: Which president put up the first Christmas tree in the White House?

A: Benjamin Harrison

Q: Which presidents also served as the Chief Justice of the Supreme Court? 

A: William Howard Taft 

Q: Which president served as both President and Vice President without being elected to either office? 

A: Gerald Ford 

Q: Who was the youngest person to become president? 

A: Theodore Roosevelt; 42 at the time of inauguration. JFK was the youngest *elected* at 44. TR assumed office after the assassination of William McKinley in 1901 

Of the questions answered correctly (and it wasn’t many), High Heels was the HIM who answered the questions; Choir Boy answered 1 right. 

MARY:

Fellowship Mosey part of the way back 

Ring of Fire (Down from 3)

COUNT-OFF & NAME-O-RAMA

12 HIMs; 0 FNGs; 1 DownRange (Shoota from F3Franklin)

Stripped, Ribbed, Choir Boy, High-Heels, Trunk, Aladdin, Snitch, Head Gear, Mouthwash, Inspector Gadget, Shoota, Blindside

CIRCLE OF TRUST/BOM:

As I am coming up on my 1 year F3 anniversary, I have been reading through Freed to Lead for the first time and am really gaining a lot of knowledge about the initial creation of F3 and what it has done for men across the country. I am so completely thankful for this group and what it has done in my life this past year. If you are iffy about this whole F3 thing, please read Freed to Lead! 

ANNOUNCEMENTS:

CSAUP this Saturday 2/26 at the Asylum at 6:30 am start HARD OUT at 9:00 am

Bring donations for the food and for The Wesley House

F3Knoxville Podcast is BACK! Subscribe, Download, and Listen on any of your podcast apps!!

Working for the Weekend

THE SCENE: 39 degrees with a windchill of -10 according to some
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25; Tempo Squat x10; Rockette x10; Little bit of this + little bit of that; Grady corns x10

THA-THANG:
Mosey to Bathhouse for an EMOM:

  • 5 pull-ups
  • 10 merkins
  • 15 squats
  • Every-minute-on-the-minute for 5 minutes.

Mosey to smokehouse to grab CMU’s.

CMU Dora. 1st person did the CMU work while 2nd person ran towards tennis courts to do the exercise. Switch and work your way down.

CMU / Run + Exercise

  • Curls / 10 Dive Bombers
  • OH Press / 10 Wide Merkins
  • Single-arm rows (right) / 10 Diamond Merkins
  • Single-arm rows (left) / 10 Hand-Release Merkins
  • Tri-press / 10 Merkins
  • Goblet Squat / 20 Side-crunches (right)
  • CMU Swings / 20 Side-crunches (left)
  • Blockees / 10 Squat-Jumps

We had enough time for a speed round thru some of this again with a shorter run.

MARY:
ABC’s — spelled our ABC’s in capital letters

COUNT-OFF & NAME-O-RAMA
13 HIM.

CIRCLE OF TRUST/BOM:
Philippians 3:17 — “Brothers, join in imitating me, and keep your eyes on those who walk according to the example you have in us.”

Giving of Our Hearts This Valentine’s

THE SCENE: Windchill makes it feel colder than it is.

F3 WELCOME & DISCLAIMER: Done and Done 

WARM-O-RAMA:

SSH IC x14 | LBAC IC x10 each way | Windmills IC x10 | Little bit of This; LIttle bit of That | Tempo Squats IC x10

THA-THANG:

Mosey to the field to find 6 stations. We will make a loop for 5 rounds. Cardboard has exercises, reps, and methods of traveling to the next station written on them

1st round= 5 reps; Total of 5 rounds, add 5 reps each round 

  • Station 1: 4ct SSH → Mosey to 2
  • Station 2: Monkey Humpers → Bear Crawl to 2
  • Station 3: 4ct Hello Dolly → Lunge to 4
  • Station 4: Jump Squats → Lunge to 5 
  • Station 5: Box Cutters → Bear Crawl to 6
  • Station 6: Merkins → Mosey back to 1 

Repeat 5 times, adding 5 reps each round 

Mosey around outside of cones for the SIX 

(Stations made a Heart shape for those who use STRAVA)

Bathhouse for a Cindy AMRAP (7 mins)

5 pull-ups; 10 merkins; 15 BBS 

MARY:

Ring of Fire = 3, 2, 1 

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs 

Blindside, Choir Boy, Ribbed, Aladdin, Snitch, Submarine, Mouth Wash, Tonka, Headgear, School Zone (Snitch & Tonka missed the picture) 

CIRCLE OF TRUST/BOM:

WE made a heart in the field today. Give your heart to your M this Valentine’s Day. My M and I have been having problems communicating and I am using this Valentine’s Day to reinvigorate our marriage, our communication, and our love. Having the PAX around me allows me to see incredible examples of good husbands, fathers, and men. 

 

ANNOUNCEMENTS:

2/26 CSAUP at the Asylum 6:30-9:00 am Check Slack for sign up link

Friday @ The Equalizer 2-11-22

THE SCENE: 31 degrees with a forecasted 39.  Clear skies.  Crisp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together touch toes – 20 count; feet apart right, left, middle – 20 count each; Grady Corn IC x 5; LBAC IC x 5 both ways; Tempo Merkin IC x 5; Down Dog – 20 count; Tempo Squat; mosey to the Smokehouse for a CMU then line up on the bigger basketball court
THA-THANG:
Phase 1 – Cardio Tabata – 20 work, 10 rest, 3 sets of each exercise before moving to the next, 20 seconds intermission between exercises

Exercises: (1) Side Straddle Hops; (2) High Knees in place; (3) Front Jacks; (4) Jump Squats

Phase 2 – Neapolitan Merkin EMOM – 3 rounds, each consisting of 10 reps of each of 3 merkin varieties (total – 9 min EMOM).  Run to the other side of the court and Bernie back to position after each set of 10 reps.

Merkin Varieties: Dip Merkin (hands placed on separate CMUs, chest dips into the space between the blocks before pushing back up); Standard Merkin; Derkin (feet on CMU, hands on the ground)

Example – PAX performs 10 Dip Merkins, runs to the other side of the court, Bernies back to position, and then rests.  When the next minute starts he performs 10 Standard Merkins, runs, Bernies, rests…

At the end, 90 Merkins have been completed – 30 of each variety

Phase 3 – Descending Ladder – the number listed before each exercise indicates the rep count.  Perform 10 all the way down to 1, then run across the court and through Smokehouse Gap before returning to position.  Once back begin again, only starting one step lower than before.

Ladder –

10 – Windmills (2=1)

9 – Over Head Press

8 – Deadlift

7 – 21’s (7 low, 7 high, 7 full)

6 – Leg Hammers (2=1)

5 – Blockees

4 – Iron Mikes (2=1)

3 – Switch Climbers (2=1)

2 – Front Raises

1 – Burpee

MARY:
three quarters of a lap around the track followed by flutter kicks IC x 20 and 60 seconds of stretching at the AO
COUNT-OFF & NAME-O-RAMA
9 – Aladdin, School Zone, Subarine, Choir Boy, Snitch, Swimmies, Stripped, Mouthwash, Trunk
CIRCLE OF TRUST/BOM:

Psalm 27:13 – I remain confident of this: I will see the goodness of the Lord in the land of the living.
MOLESKIN:
You don’t have to wait until Heaven to experience God and all his glory, love, and care.  He’s all around us.
ANNOUNCEMENTS:
CSAUP at Asylum on Saturday 2/26 – 6:30a start and 8:45a finish with food to follow.  This event is 2.0 friendly, as long as they’re cool.