F3 Knoxville

Tag: Anchorman

Spooky Tabata Skeletons

THE SCENE: Wet but no rain; a perfect 50’s kind of fall morning; a few puddles to play in (at your own volition)
WARM-O-RAMA:
SSH (IC) x 20; Frankenstein-in-place (OYO) x 10; Werewolves (OYO) x 10; Shoulder Smash = 4ct Seal, Overhead, BAC-F, and BAC-R without rest x 10 each; Michael Phelps
THA-THANG:

Mosey to lot by CMU pile; 11’s warmup between two parking spots; Merkins – Lunge to other side – Squats – Bear Crawl back

Grab a CMU and head to lower lot corner by chains for some Tabata-inspired pain loops; Perform selected exercise for 45 seconds, Run a lap, rest for 15 seconds, rinse and repeat; Exercises by round = 1) CMU Curls, 2) Modified Creapees on CMU or curb, 3) Frankenstein-in-place hold CMU like a Zombie, 4) Monkey Humpers, 5) Kraken Burpees, and 6) Mother Earth Merkins

Stash those CMU’s and fellowship mosey back to AO – talk to a HIM you don’t know as well, ask their hospital name, where they are from originally, and how many years in F3.

MARY:

Bloody Mary Circle of Fun: 10 of each – 4ct Box Cutters, Merkins, SSH (led by @pool boy), Howler Circle (Monkey Humpers for a bit), 4ct Hello Dollies

COUNT-OFF & NAME-O-RAMA
10 experienced HIMs

CIRCLE OF TRUST/BOM:
From Q Source:

“The Pursuit Of Proper Personal Alignment – A man must Get Right before he can do anything else

To understand the Get Right, picture a man vigorously rowing a boat across a fast moving stream. If it suddenly capsizes so that the keel is skyward, the man would have to right it–return it to its upright position–before he could continue rowing. Until he did that he could not make headway against the current and get his boat to the far bank. At best, he would be simply trying to survive, clinging to his capsized boat as it was pushed by the current to points unknown downstream.

Now apply this image to the life of a man. If he has become (or always was) un-Right, he cannot make headway in any aspect of his life. The fast moving current of his surrounding circumstances will sweep him yon while he clings desperately to the hull of his overturned boat. Worse, his Concentrica –the passengers that he is charged to bring safely to the far bank–will be right there in the water with him, helpless because their husband, father and boss can do little more than focus on his own survival. Before he can help them, or himself, he has to Right his boat.”

“I have the right to do anything,” you say—but not everything is beneficial. “I have the right to do anything”—but I will not be mastered by anything. 1 Corinthians 6:12

  • A man must Get Right before he can do anything else
  • An unfit man is a slave to his lack of self-control
  • To be able to help others, a man must first help himself

ANNOUNCEMENTS:
2nd F Coffeteria after workout at Dunkin (every Friday)

Shamrock – Circle of Fun

THE SCENE: Crisp 52F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

Cherry Pickers: 5

Mountain Climbers 15-4 count 

Tie Fighters 10-4 count each way

LBCs – 25 OYO

Calf Raises in cadence 

Stretch it out 

THA-THANG:

Mosey to tall sidewalk and line up with 6’ apart

5 Tricep dips, flip over to 5 Merkin – repeat this until we hit 25 each 

Mosey to the pull up bars. 

Each man will try to get 20 total pull-ups in, break them up into 5s, 8s or 10s. 

If you are not on the bars you are holding a squat or plank. 

Mosey to tall sidewalk and line up with 6’ apart

5 Tricep dips, flip over to 5 Merkin – repeat this until we hit 25 each 

Circle of fun 

2 CMUs total for the circle of men. When you receive the CMU, do 5 blockies then pass on the fun. 

For those not having fun with blockies

  • Flutter kicks
  • Twinkle Toes
  • Merkins
  • LBCs
  • Squats

Then we mosey from 06:05-06:13 

MARY:

10 Snow Angels, Super man, swimmers, 25 – 4 count American Hammers

COUNT-OFF & NAME-O-RAMA
Dumpster Dive, Honeydew, Mermaid, Waxjob, Pickle Lock, Sparkles, Ribbed, Jenner, Anchorman,
CIRCLE OF TRUST/BOM:

I’m pretty sure we have read this verse many times at F3, but it’s one of those that I need to read often. 

Matthew 6:31-34

31 “So don’t worry about these things, saying, ‘What will we eat? What will we drink? What will we wear?’ 32 These things dominate the thoughts of unbelievers, but your heavenly Father already knows all your needs. 33 Seek the Kingdom of God[e] above all else, and live righteously, and he will give you everything you need.

34 “So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.

I’m sure none of us here are guilty of worrying. Our jobs, families, friends, health, money. The Bible tells us over and over that God’s got us.

To be honest, things are not going so well at my work. I’m very busy right now, but overall as a company we have about half of our normal cash flow right now and we really need things to pick back up by early next year or we will all be looking for new jobs. That’s at least 3-4 months out, but it pops into my head about every hour of the day. I start trying to figure out how to fix my situation. Yesterday I was driving to work and running the numbers in my head again, then I just stopped and realized what I was doing and just simply prayed that I would not try to fix this, that I would let God be in charge. 

 

Shamrock – Rejoice and Mourn

THE SCENE: 68F muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

50 Calf Raises 

5 Merkins

THA-THANG:

Mosey to River rocks

Grab 2 small rocks

Tabata 30 seconds on / 10 second break

  • Butterflies 
  • Flutter kicks 

– Three rounds each

  • Rocky Arm Circles
  • LBCs
  • Three rounds each

Mosey to CMU

More Tabata 30 seconds on / 10 second break

*Curls

*Windshield wipers

  • Three rounds each

*Bench Press

*Rocky Balboa

– Three rounds each

  • Alternating CMU Merkins
  • scissor kicks

– Three rounds each

Return CMUs and head to the ditch

Run down one side up the other, mosey to the start and do it again. We did this 5 times. 

Mosey back to AO flag

MARY:
Calf raises

COUNT-OFF & NAME-O-RAMA
Mermaid, Curveball, Dumpster Dive, Trolley, Pickle Lock, Fabio, Titan, Sparkles, Tailhook, Anchorman,
CIRCLE OF TRUST/BOM:

Romans 12:15

15 Rejoice with those who rejoice; mourn with those who mourn.

I was reading this chapter last week and I really like this short and simple verse. It’s so to the point about how to walk life with people around us. 

If we can set our own selfishness aside for a few minutes each day we could jump in to mourn with those who mourn. 

I think of my daughter who gets pretty emotional about “little things”, but those little things really matter to her and I should mourn with her and listen to why she’s upset. It makes a big difference if she knows that I care. 

When a friend or co-worker receives good news or accomplishes something, we should jump right in for a  high five or send a text to rejoice with them. 

It’s so simple and it can make a huge impact on those around us. 

 

Shamrock Getting “Tire”d

THE SCENE: Shamrock. about 65 with some on and off sprinkles
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Baby Arm Circles Forward and Back

5 Cherry Pickers

15 Rockettes

THA-THANG:
The work out involved 1 HIM flipping a giant tire while the rest of the PAX spun a wheel and randomly selected 1 of the 8 workouts below. When the PAX completed each exercise they then would pick of the person flipping the tire and then another member would begin flipping such tire and it was rinse and repeat

  1. Big Boy Sit Up (15)
  2. Merkins (15)
  3. Squats (15)
  4. Side Straddle Hops (15- 4 count)
  5. Flutter Kicks (15 – 4 count)
  6. Mountain Climbers (10 – 4 count)
  7. LBC’s (15 – 4 count)
  8. Burpees (10)

We then gather round and used the song “Flower” by Moby and when the word “down” was said in the song you held an Al Gore and could not stand up until the word “up” was said in the song.

MARY:
Gathered back at the AO and did Box Cutters, Freddie Mercury’s, Merkins, and Flutter Kicks
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
During the workout a variety of different songs were played. Anything from hip hop, to classic rock, and even country. All the songs had a similar theme though and it was about tires, traveling, wheels etc. One point to take away is that just like the variety of songs F3 is a variety of different men who come together for one thing and that is to get better as men together.  Also the tire represents the fact that alot of us are “tire”d of something right now whether it be mandates, job loss, family issues or anything. Just like at a workout we all need to know that we will get through what ever we are tired of and will be stronger for it.

 

The Gauntlet

  • Welcome – 1 & all – Free all day every day
  • Warmup
    • Plank hold 6″.  Downward dog . Upward Dog. 20 Windmills . Sky touch . Toe Touch . Burpees
  • Workout: “The Gauntlet”
      • Bring 4 CMUs over to rocks marked with signs.  Those signs have your exercises on them to do in place and across the parking lot straight across to the opposing parking stall.  Do
        • 25 Curls X4—>Dead Bunny
        • 25 LBC X4—->Crab Walk
        • 25 Lunges X4—>Lunge
        • 10 Blockees x4—->Riffle Carry
        • 25 Bench Press x4—>Dead Bunny
        • 25 Flutter Kicks 4ct  x4—>Bear Crawl
        • 25 Squats x4—->Side Squat Spin
        • 10 Blockees X4—>Riffle Carry
        • 15 (2x Rows) x2—->Farmers Carry x2
        • 15 Big Boy Block x2—>Farmers Carry x2
        • 10 Overhead Squats x4—>Crab Walk
        • 25 Dead Blockees x2—->Farmers Carry 2x
      • For example in the first parking stall, do 25 burls with one block, then dead bunny drag it across the parking lot. Go back to your three cmus, do another set of 25 curls, then dead bunny drag that cmu across. Then go back to your two cmus, do another set of 25 curls, then dead bunny drag that one across.
      • So you care carrying and moving your 4 cmus through all the above stationary and traveling exercises.  Once you finish one “Lane” of the parking lot then progress (move) your four CMUs to the next Lane (lane = two parking stalls that appose each other).  The rocks & signs form a zig-zag over the square parkinglot.
      • Once you get to the, then carry your CMUS to the beginning and start again.
      • Each exercise is 1 count.   If there is a 2x by the exercise (or carry) then do the exercise with 2 CMUS at a time.  If there is a 4x by the exercise then do the exercise with one cmu but do it four times.
  • Warm Down – worked out till the end.
  • Word
    • Guess how many parts are in an average car?  ~30,000 parts
    • I just spent 2k cost to fix my truck – and that was only a few pieces. It’s expensive.
    • Guess who is the Richest man alive? Answer: Jeff Bezos at 177 billion
    • Guess which is the richest country in the world? The US at 20 trillion GDP.
    • What can neither Jeff Bezos nor the US BUY?? You!Your body is more expensive and has more parts than any car or machinery out there.

      No country can buy you or replace you. Jeff bezos or the us cant.

      No machine or animal can do what many of did last saturday at Hardship hill.

      And yet you have no plastic and no metal in you.

      You are amazing.. and extremely complicated. Let peter and Jesus explain it.

      “Peter said, “I don’t get it. Put it in plain language.” Jesus replied, “You, too? Are you being willfully stupid? Don’t you know that anything that is swallowed works its way through the intestines and is finally defecated? But what comes out of the mouth gets its start in the heart. It’s from the heart that we vomit up evil arguments, murders, adulteries, fornications, thefts, lies, and cussing. That’s what pollutes. Eating or not eating certain foods, washing or not washing your hands—that’s neither here nor there.””
      ‭‭Matthew‬ ‭15:15-20‬ ‭MSG‬‬
      https://bible.com/bible/97/mat.15.15-20.MSG

      Where is your heart focus? Fast to find out. The fasting is a tool to stir the heart to find out whats in there. Is your heart feeling dull? Are you out of touch with your heart? Try a fast and you will see what bubbles up and out and what is in your heart.

      But your heart is not the end of the conversation (and complication) is it?

      “Keep vigilant watch over your heart; that’s where life starts. Don’t talk out of both sides of your mouth; avoid careless banter, white lies, and gossip..”
      ‭‭Proverbs‬ ‭4:23-27‬ ‭MSG‬‬
      https://bible.com/bible/97/pro.4.23-27.MSG

      “A wise heart takes orders; an empty head will come unglued.”
      ‭‭Proverbs‬ ‭10:8‬ ‭MSG‬‬
      https://bible.com/bible/97/pro.10.8.MSG

      ““The heart is hopelessly dark and deceitful, a puzzle that no one can figure out. But I, God, search the heart and examine the mind. I get to the heart of the human. I get to the root of things. I treat them as they really are, not as they pretend to be.””
      ‭‭Jeremiah‬ ‭17:9-10‬ ‭MSG‬‬
      https://bible.com/bible/97/jer.17.9-10.MSG

      The mind leads the heart.
      The heart might say i want to stay in bed .. but the mind knows the goodness that comes from a good F3 workout and devotion and says ‘ yes we are getting up and going”

      And theres more than just the gut and heart and mind.  The Holy Spirit can inform, question and commentate on the other sysytems (Gut, Heart & Mind).
      “Hey go apologize, that wasn’t very nice.”
      Or
      “Hey go say hi to that person over there”
      Or
      “ Hey go help that guy”

      We are complicated by design but we are not without help. Praise the Lord that we are PRICELESS creations of God, irreplaceable,  wonderfully made, and complicated.  We are virtual symphonies of complicated interacting symphonies of physical and spiritual systems intertwined in infinite ways. You are more complex and far better than any plastic or metal machine or animal.  No animal or machine can go through the sand, climb over an inverted 15 foot ladder, swim in the water, climb through a mud pit and do it for 6 hours… AND MAKE IT FUN!!  But it’s even better.  We are not just amazing priceless, irreplaceable physical creatures – we are also spiritual saints endowed with the Holy Creator Spirit who guides protects and gives.   Truly amazing.  Don’t let any Doctor or Engineer or PHD person tell you otherwise.