F3 Knoxville

Tag: Archie

JUCO – Interlaken

THE SCENE: Beautiful sky and temp..  Humidity was cause for a quick sweat.
F3 WELCOME & DISCLAIMER 

Praise the Lord for a great event this weekend.
WARM-O-RAMA:

Cherry Pickers, Lunges, Side-straddle-hops, Side toe touches, 4-count merkins

THA-THANG:  Interlaken
Using a FIFO Sprint Train,  inter link (connect) the three lakes on campus.

While one person sprints to the next exercise station, the rest of the group does the current exercise in place.  When one person finishes the sprint he calls out “Go” to the next in line person, who then stops doing the exercise and sprints to the next station.  Upon reaching the next exercise station, begin doing the next exercise until the whole group has reached the current station.  It works best if we all stay in the same order.   Sprints are designed to be mostly on the straight aways and about 100 yards.  Exercises are:

  1. Plank hold.
  2. Leg lift hold.
  3. Squat Hold.
  4. Side Plank Star Hold.
  5. Elbows to Plank.
  6. In place Lunges
  7. Rainbow Drops
  8. Windmills
  9. Burpees
  10. Side-Raises
  11. Sizzor Kicks
  12. Flutter Kicks
  13. Windshield Wipers
  14. Imperial Walkers
  15. Bicycles
  16. Toe Touches
  17. Merkins
  18. Hello Dollys
  19. Squats
  20. Big Boy Situps
  21. Jumping Jacks
  22. Cross Toe Touches

MARY:

We made it to the third big lake about half way around and ran out of time on #13 Windshield wipers.  Sprint race back to the AO.

COUNT-OFF & NAME-O-RAMA
Archie, Bartman, Booster, Pink Eye, Snaggletooth, Crotch Rocket, Trolley,
CIRCLE OF TRUST/BOM:
Humility over Pride. https://www.biblegateway.com/passage/?search=Proverbs+18:12&version=NIV

Humility https://www.biblegateway.com/quicksearch/?quicksearch=humility&version=NASB&resultspp=25

Pride:

Keeping It Close To Home

THE SCENE: 70 and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH

BOCs front and back

Cherry Pickers

Tempo Merkins

Few Burpees

THA-THANG:

Station 1 — Pavillion

**Battle Buddy**

HIM 1 does single leg step-ups (10 each leg) with concrete paver while HIM 2 performs wall sit.

Switch and repeat

Reps of 10/8/6/4/2

Station 2 — Dugout

Each HIM alternates 10 pull-ups, 10 Tempo merkins; 9 pull-ups , 9 Tempo merkins etc. Work way down to 1.

Station 3 — Playground

HIM 1 does 10 Bulgarians per leg while HIM 2 does LBCs then switch.

Reps of 10/8/6/4/2

Station 4 — Flagpole

Him 1 does dips at flagpole while HIM 2 bear crawls up hill and back(wards) x 3 sets each

Station 5 — AO

**Groups of 3 so as to have enough pavers**

HIM 1 grips a paver in each hand and speed walks to other side of parking lot and back while HIMs 2 & 3 perform 20 squat jumps and 20 BBs. Switch and continue giving each man a turn with the pavers.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
PacMan, Bluebird, Rainbow, Archie, Snitch, Rusty, Kentucky, Proton, Uncle Jesse, Slim Shady, Full House, Music City, Redo (FNG-Jason Cruze), Clooney (FNG-Isaiah McGill)
CIRCLE OF TRUST/BOM:
Shared a little about sacrificial hospitality and bringing people into out lives; people different from us etc. Jesus dined with sinners but did not sin with sinners. Jesus lived in the world, but did not live like the world.
MOLESKIN:
Pretty challenging workout. Next time make all reps 10/8/6/4/2
ANNOUNCEMENTS:
Hardship Hill announcement.

Roll On

THE SCENE: 60ish and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BOCs front and back, Cherry Pickers, Single arm plank extensions, tempo merkins, tempo squats, lap around AO with some shuffling and skipping.

THA-THANG:
Split into 2 groups of 3. Start from baseline / sidewalk.

HIM #1 rolls a wheel (old wheel/tire from a popup camper) in a squatting position to the other side of parking, does 10 Wheel Merkins then drags wheel back in a reverse bear crawl. During this time, HIMs 2 & 3 are doing the following………

  • 20 Dry Docks
  • 20 Squats Jumps
  • 20 Shoulder Taps
  • 20 Sumo Squats with weight
  • 20 4ct LBCs
  • 20 Tempo Derkins
  • 20 4ct Flutter Kicks                     ******REPS DECREASE WITH EACH ROUND: 20, 18, 16 , 14 ETC….********

ROUND ONE

When HIM 1 returns from dragging the wheel, all 3 HIMS run the hill. Upon returning, HIM 2 takes “THE WHEEL” and HIM 1 & 3 perform above exercises.

ROUND TWO

After all 3 men complete the wheel drag, begin round 2. Same as above. However, substitute with “Wheelies (burpees with wheel) and Lunge across the lot holding the wheel. Run lower loop instead of hill.

******Alternate between rounds 1 and 2.
COUNT-OFF & NAME-O-RAMA
Archie, Uncle Jesse, The Force (visitor from F3 Lake Norman), Gibbler, Fabio, Music City
CIRCLE OF TRUST/BOM:
I saw a post on FB that said something like “If you get plenty of sleep, exercise regularly, eat healthy and limit alcohol, you die anyway.” Although a funny post, it made me think.  I shared James 4 where it talk about life being like a vapor that appears for a little while then vanishes.” We’re not guaranteed tomorrow. Our time is limited. Make the most of it and invest your life in things that matter.

A little training for Hardship Hill

THE SCENE: 58 degrees and humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 20
  • Tempo Squats IC x 10
  • Cherry Pickers IC x 10
  • Merkins IC x 10

THA-THANG:

Set up a miniature obstacle course around the new path. Not sure the exact distance, but each lap was probably somewhere between 1/2 – 3/4 mile long. The objective was to put in some miles, so there were only 4 “obstacles” along the way.

  • 5 Dive Bombers
  • 10 Hand-release Merkins
  • 10 yard Crab Walk
  • 20 yard Bear Crawl up the hill

Ended up doing 4 laps.

MARY:

  • Sweat Angels IC x 15
  • SSH IC x 10
  • Flutter Kicks IC x 20
  • SSH IC x 10
  • Finished off with some plank work

COUNT-OFF & NAME-O-RAMA

21 strong – 1 FNG (Contact)

CIRCLE OF TRUST/BOM

Nothing groundbreaking – just have been reflecting on how F3 has impacted my life, how much each of these brothers means to me, and how God has used them in my life. I’m thankful for the opportunity to be around so many HIMs.

Also, a big shift for me in how I viewed F3 happened when I started Q’ing. By leading the group, I felt a sense of ownership and accountability that wasn’t present before. I cared more deeply about the other men, about the mission of F3, and it gave me confidence to push past my own comfort level. If it’s been a while since you’ve Q’d or if you’ve never Q’d before, there are so many guys that would love to help you to plan/execute a workout. It’s not only a great way to serve others, but it’s also a great way to grow as an individual and as a leader.

Suburban Assault

THE SCENE
63 and Clear

 

WARM UP
Ruck the loop

 

THA THANG
3-6-9
Perform the following exercises for 3 minutes, AMRAP AFAP while maintaining form.  1 minute rest between sets:

  • 3x Ruck Thruster
  • 6x Merkins
  • 9x Squats
  • Rinse and repeat 3x

Ruck to Trade Joe’s and back.

Partner up and head to the hill next to the tennis court.

 

Ruck Crawls
Battle Buddy 1: Bear Crawl Alternating Ruck Pulls (Ruck underneath you. Bear crawl forward and pull ruck forward with right, then left arm, repeat) up the hill.  Then ruck sandbag around to parking lot and back up the trial to Battle Buddy 2.

Battle Buddy 2 perform the following until Battle Buddy 1 returns

  • Ruck Curls x15
  • Front-Loaded Squats x20
  • Upright Rows x20
  • Burpees (ruck off) x10

Each Battle Buddy takes 3 trips up the hill based on time.

 

Coupon Train
Battle Buddies ruck up and carry sandbags for one more trip around the loop.

 

CASH OUT
4ct Flutter Kicks x30
Rinse and Repeat

 

COT / BOM

Anger
We live in a culture that seems to be saturated with anger.  Lately, I’ve found myself falling victim to anger.  I did a quick search on what God has to say about it…it’s pretty convicting:

  • Proverbs 14:29
    He who is slow to anger has great understanding, but he who is quick-tempered exalts folly.
  • Proverbs 16:32
    He who is slow to anger is better than the mighty, and he who rules his spirit, than he who captures a city.
  • Proverbs 17:27
    He who restrains his words has knowledge, and he who has a cool spirit is a man of understanding.
  • Proverbs 19:19
    A man of great anger will bear the penalty, for if you rescue him, you will only have to do it again.
  • Proverbs 19:11
    A man’s discretion makes him slow to anger, and it is his glory to overlook a transgression.
  • Proverbs 22:24
    Do not associate with a man given to anger; Or go with a hot-tempered man,
  • Proverbs 29:11
    A fool always loses his temper, but a wise man holds it back.
  • Proverbs 29:22
    An angry man stirs up strife, and a hot-tempered man abounds in transgression.
  • Ecclesiastes 7:9
    Do not be eager in your heart to be angry, for anger resides in the bosom of fools.
  • James 1:19-20
    This you know, my beloved brethren but everyone must be quick to hear, slow to speak and slow to anger; for the anger of man does not achieve the righteousness of God.

Anger is different from zeal.

  • Zeal is associated with the righting of an injustice or passion for a righteous call.
  • Anger is a secondary emotion usually triggered by hurt, fear, shame or unmet expectation.

Anger can be openly aggressive, or simmer internally and leak out in passive aggressive behaviors.  Both are toxic to relationships, derail our efforts and cloud our mission.  Anger has no place in the life of HIMs.  Anger is disruptive and disconnects us from reason and vision.

I feel like the answer is to see anger for what it is, a symptom of something deeper.  Use your anger like a Check Engine light for your soul.  Ken Sande says, “Anger is most often a sign that one of your idols is being poked!”  That makes anger a helpful tool in personal growth and maturity.  When you find yourself stirred, take a moment and reflect on what it is that is upsetting you.  A question I ask myself is, “Why is ________________ a problem?” inserting whatever is bothering me in the blank.  More often than not my blank is filled with ego, pride and selfishness.  So I’m learning to use anger as tool to root those out and replace them with grace, humility and selflessness.  It’s not easy, but not much in life worth pursuing is.

 

Submitted by Cap’n Crunch