F3 Knoxville

Tag: Aladdin

The left won?

THE SCENE: Classic gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SHH X20

10 tempo Merkins

20 squats

20 BACs
THA THANG:
Mosey to pull up bars carrying a CMU. Do 10 OH presses, tris and curls every so often
Goal to move all 5 of your team’s CMUs to the top of the hill
You can move them to the next cone only by doing one of the exercises below. You can’t repeat an exercise until you have done them all.
10 burpees
20 Merkins
20 squats
Run to speed bump and back
10 pull ups
After exercise, run to CMU and overhead press it while walking it to the next cone.
You can also move the other teams CMU back a cone but not both
First team to get all 5 CMUs to top wins.
(Aladdin’s pointed out that the left kicked the right’s butt confusing several pax that thought he was making a political statement)
Partner up
One partner takes both CMUs and farmer walks them and swaps halfway. At the bottom the Matterhorn. One partner farmer walks with both CMUs while other does 5 burpees and then catches up. Swap.
At boat, each takes one CMU and heads to AO.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
Leadership in our family. Lead by example, teach and don’t dictate. Explain and don’t bark orders.
MOLESKIN:
Good push from the Pax this morning. A little competition pushes everyone
ANNOUNCEMENTS:
None

Krak is Wack

SCENE: 50s & Clear. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | Grady Corns IC
  • SSH IC | Rockettes IC

THA-THANG:

Mosey to the top of the Equalizer. Kraken. Complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Lunges 
  • BBS 
  • Dips 
  • Squat Jumps 
  • Diamond Merks
  • Flutter Kicks 
  • Burpees 
  • Mountain Climbers 

PAX reported about 2.7miles.

MARY: 

  • Box Cutters IC | American Hammers IC
  • Stargazers OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

GRATITUDE – PAX each shared something they are grateful for right now

Great work.

100 BPMs (Burpees Per Mile)

THE SCENE: Nice.  In the 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 ct)

Rockettes x 10 (4 ct)

Baby Arm Circles Forward x 10 (4 ct)

Baby Arm Circles Backward x 10 (4 ct)

Some Michael Phelps

Little bit of this and that and this and that again

Tempo squats x 10

Tempo merkins x 10

THA-THANG:
Mosey to the flag pole (the light is still working – thanks, Snitch)

25 burpees at the flag

Run a lap

Rinse and repeat for 4 rounds to equal 100 burpees and 1 mile

Mosey to the rocks for some rock work

25 curls

25 overhead presses

25 tricep extensions

25 rows

Mosey back to the AO

MARY:
Flutter kicks x 25 (4 ct)

Hello dollies x 25 (4 ct)

Box cutters x 25 (4 ct)

Leg raises x 11 or 12 but we hit 6:15, and Ribbed wouldn’t let us get to 25 (although I think we could have gotten to 25 before the clock hit 6:16)

COUNT-OFF & NAME-O-RAMA
11 HIMs (Pondzi and Dusty included but their tags are not showing up)

CIRCLE OF TRUST/BOM:
My kids have to do burpees as punishment for bad behavior.  It occurred to me that I needed to do burpees for my own bad behavior.  As a parent, I’ve gotten good at recognizing bad behavior in my kids and dealing with it, but I’ve probably gotten worse at recognizing my own bad behavior and dealing with it.  Plus, if my 12 year old can do 130 straight burpees once and 100 straight burpees another time, then I/we could at least do 100 divided into groups of 25 with a 1/4-mile break in between.  Next time, I may go up to 50 burpees followed by two laps, rinse and repeat.  Or maybe 100 burpees followed by four laps.  We can’t be outdone by a 12 year old, can we?  (I may not be asked/allowed to Q for a while.)

MOLESKIN:
Prayers for Ribbed’s wife and Lillydipper’s wife.

ANNOUNCEMENTS:
I didn’t mention it at the time, but there is a convergence at Bomb Shelter on 10/17 at 7:00 a.m.

I swing my beats at the playground; ya know!

THE SCENE: mid 40’s, bright moon, fog coming off the lake, B-E-A-UTIFUL.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Tempo Squats x10, Tempo Merkins x10, Cobra Kai x5, Cherry Picker x5, BAC x 10, little bit of this and a little bit of that.

THA-THANG:
Mosey to the playground for some body blasters (burpee-pull-up-knees to elbows).

Mosey to B-ball court for suicides:

  • Full-court sprint — 10 merkins at each line + Run to playground for 5 body blasters
  • Full-court Bernie — 20 squats at each line + Run to playground for 5 body blasters
  • Half-court bear crawl — 25 LBC at each line + Run to playground for 5 body blasters
  • Full-court lunge — 15 CDD at each line + Run to playground for 5 body blasters
  • Half-court crab walk — 20 BBS at each line + Run to playground for 5 body blasters
  • Full-court imperial walkers — 10 diamond merkins at each line + Run to playground for 5 body blasters

MARY:
ABC’s.  Feet together 6 inches off the ground and spell out the alphabet (capital letters only).

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 3:17-18 — “But the wisdom from above is first pure, then peaceable, gentle, open to reason, full of mercy and good fruits, impartial and sincere.  And a harvest of righteousness is sown in peace by those who make peace.”

An encouragement to HIMs to model wisdom for our kids, co-workers, family, and friends. We need men who are wise and display true wisdom in how they interact, love, and care for those around them.

 

RAW SAW

[ The Scene ]

  • 50s – cool

[ Welcome/Disclaimer ]

RAW – SAW

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’m honored to be in your company and be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • (1)  I am not a professional
    • (2) You’re here on your own volition
    • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you.
      • No man left behind – no man left the same

This WILL be a character building workout and you will leave better than when you came in. Sore, perhaps, but better.

[ Warm o Rama ]

(1) SSH: 7 x 4 IC

(2) Merkin: 7 x 1 (up/down)

(3) Tempo Squat: 10 x 4

(4) Man-Makers: 15 x 8

[ The Thang ]

(1) There and Back Again

  • Run to the tennis court
    • 25 Squats (1 count)
  • Run back to AO circle
    • 25 LBCs (4 count)
  • Run to the bathroom building
    • 25 LBCs (4 count)
  • Run back to AO Circle
    • 25 flutter kicks (4 count)

(10 count)

(Mosey to pull-up bars)

  • Road signs and lights on either side of the road = 10 squats
    • There are a lot of signs

(2) 30s

  • 5 pull-ups/chin-ups here
  • Run up the hill to the top where the pavilion is on the right
    • 5 merkins (1 count)
  • Rinse and Repeat 6x

(Mosey back to AO for Mary)

[ Mary ]

  • AO Lot: 50 x 4 Flutter Kicks
  • 50 x 4 Hello Dollys
  • 50 x 4 LBCs

25 x 8 Man Makers (8-count body builders)

Stretching to finish it out

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

Waiting on the Lord In the Midst of Loudness

  • The loudness of the world that we live in – there is such a deafening loudness.
  • An example of this is the Presidential Debate last night
    • Political leanings, opinions, views – that’s not what this is about.
    • One of the great things about F3 is that when you arrive at the AO – all that stuff gets checked at the door.
    • However that’s not what this BOM is about – I only use this example because watching it last night – I was just thinking – this is loud. So loud. The theme I took away as a 26 year old, as an American, and most importantly as a follower of Christ – was a deafening loudness.
  • No luckily there’s not a debate every night but what do we do as High Impact Men when we’re constantly surrounded by a loudness from the world?
  • Andrew Murray’s book “Waiting on God” has some great points towards this
    • So there are two ways that touch on the how and why of waiting on God through the loudness
  • (1) Waiting on God for Instruction
    • Psalm 25:4-5 — Make me to know your ways, O Lord; teach me your paths. Lead me in your truth and teach me, for you are the God of my salvation; for you I wait all the day long
    • Murray writes: The psalm has always been a very special one because of its reiterated expression of the felt need of the divine teaching and of the childlike confidence that that teaching would be given. Study the psalm until your heart is filled with 2 thoughts: the absolute need and the absolute certainty of divine guidance.
  • (2) Waiting on God With the Heart
    • Psalm 31:24 — Be strong, and let your heart take courage, all you who wait for the Lord!
    • Murray writes: Let the heart wait at times in perfect silence and quiet; in its hidden depths God will work. Be sure of this, and just wait on Him.

If that’s not a hard thing to do I don’t know what is.