F3 Knoxville

Tag: Archie

Circuits of Courage

THE SCENE: Just about perfect weather – 50 degrees, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 25
  • Cherry Pickers IC x 10
  • Tempo Squats IC x 12
  • Merkins IC (4 ct) x 15
  • 2 sets of 5 burpees OYO as we toured the circuit

THA-THANG:

We did a circuit on the grinder (1 station at each corner) with 1 station at the flag pole, and another at the pavalon. Each station has 2 exercises listed. Pretty simple – pair up with a battle buddy and do 20 reps of both exercises listed and move to the next station until time is called. Ended up making it through 3 rounds.

  • Station 1: Mountain Climbers (4 ct.) and Squat Jumps
  • Station 2 (flag pole): Dry Docks and Flutter Kicks (4 ct.)
  • Station 3 (pavalon): Bench Rows and Derkins
  • Station 4: Supermans and Hello Dollies (4 ct.)
  • Station 5: Shoulder Press and Bicep Curls (both exercises with the supplied rocks)
  • Station 6: Merkins and Lunges

Mosey to base of Little Baby Hill. One partner runs the hill and does 2 burpees at the top, while the other does squats at the bottom. Rinse & repeat – 3 times up the hill each.

MARY:

Did a little plank work, 20 American Hammers (4 ct) IC, and finished with AMRAP LBC’s for the last minute.

COUNT-OFF & NAME-O-RAMA

38 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

When one man acts courageously, it strengthens the spines of other men. It took courage for Peaches and Food Truck to share their testimonies with us at the 3rd F event on Saturday. By doing so, they allowed our small group time to be more open and allowed us as men to be more vulnerable with each other because they had the courage to be open themselves.

When we come out each morning to the gloom, we can either choose to push through the suck and make our brothers push themselves harder and farther than they imagined, or we can choose to half ass it and settle for mediocrity. When I see a brother pushing himself to his max, something stirs inside me that makes me want to push myself harder as well. Don’t be the guy who waits for someone else to step up before stepping up yourself. We’re called as HIMs to be the guy that strengthens the spines of other men through our actions.

Run The Race

THE SCENE: 37°F, Clear sky and dark (no moon)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x20 (IC)
• Jump Squats x10 (IC)
• Merkins x10 (IC)
• Curb to Curb
○ High Knees
○ Butt Kicks

THA-THANG:
Mosey up to the loop around the Admin Building

Complete exercises at each cone and keep running around the loop. Rinse and repeat until time is up.
• Cone 1 – Bear Crawl to the Chalk Line
• Cone 2 – Touch the Front Door of the Admin Building
• Cone 3 – Smurf Jacks x20
• Cone 4 – Merkins x20
• Cone 5 – Squats x20
• Cone 6 – Rows w/a Rock x20
• Cone 7 – Climb the Admin Building steps
• Cone 8 – Mountain Climber 4ct x20

MARY:
• Captain Thor (1 BBS for 4 American Hammers, up to 5 and 20) IC single count
• Flutter Kicks (4ct) x20 IC
• Peter Parker x10 IC

COUNT-OFF & NAME-O-RAMA
7- Pacman, Music City, Crab-Legs, Walkabout, Breast Stroke (FNG), Belly Flop, Archie (QIC)

CIRCLE OF TRUST/BOM:
Perseverance, God has proven to be faithful. He will do his part so you do yours.

“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,”
‭‭Hebrews‬ ‭12:1‬ ‭ESV‬‬

MOLESKIN:
It was very dark this morning. Reading the cards at each station was much more challenging than intended. The guys coped well and even avoided getting run over by a trash truck.

ANNOUNCEMENTS:
Everyone should sign up for the Asylum Hardship Hill 10hr team

The Playlist on Shuffle

THE SCENE:
60°F, it’s not raining, but the ground is very wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x25 (IC)
• Inch Worm Merkins x20 (OYO)
• Imperial Squat Walkers x20 (IC)
• Plank
○ Hand and leg up
○ Switch to other side

THA-THANG:
Mosey to the Baseball Dugouts
Pull-ups 3 sets of 10, mosey around the concession stand between each set

Mosey to the open air Chapel
Flowers by Moby: Push-up Challenge
“Green Sally Up”= move to standard plank
“Green Sally Down” = move to 6″ plank
Get Up Offa That Thing by James Brown: Leg lifts
Start by holding legs 6″ off the ground
“Get Up Offa That Thing” = Lift the legs up to 90° and then bring them back down

Mosey to upper parking lot

The Kraken
The 8 cones are setup in a circle. Spread out among them. Complete exercise at that cone and run around all the cones to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop, twice.
• Cone 1 – Merkins x20
• Cone 2 – Squats x20
• Cone 3 – SSH x20
• Cone 4 – Jump Squats x20
• Cone 5 – 4ct Shoulder Taps x20
• Cone 6 – Lunges x20 (each leg)
• Cone 7 – Dry Docks x20
• Cone 8 – Smurf Jacks x20

COUNT-OFF & NAME-O-RAMA
6 , Waffle House, Frenchie, Crab Legs, Music City, Gibbler, Archie (QIC)
CIRCLE OF TRUST/BOM:
The struggle with Pride is real. It can cause us to react to others negatively because we are comparing ourselves. We are competing with those around us.

“Humility is not thinking less of yourself, it’s thinking of yourself less.” – Rick Warren, The Purpose Driven Life

MOLESKIN:
I’m enjoying the addition of music to the workouts. It makes it a little more fun and helps me be more energetic. The guys did a great job today!

ANNOUNCEMENTS:
The 2nd F event at Abridged Beer Company is tonight at 6:30pm. See you there!

If it was easy, everyone would do it!

THE SCENE
39 and drizzling…PERFECT!

 

WELCOME & DISCLAIMER

 

WARM UP
COP

  • SSH x25 IC
  • Imperial Squat Walkers x15 IC
  • Little Arm Circles x10 each Forward and Back IC
  • Side Lunges x15 IC
  • Two laps around the parking lot

Partner up and line up along the curve marked by the yellow cones.

 

THA THANG
It Takes Two
Battle Buddys will take turns performing 1 rep of exercise each until they reach 30 reps total.  Sprint to the orange cone, complete 10 4ct SSH then lunge to yellow cone.  At yellow cone, sprint back to start point.

Exercises:

  • Rd 1: Burpees
  • Rd 2: Dry Docks
  • Rd 3: Wide Merkins

Rinse and repeat!

Mosey to the playground

 

1-2-3 Pyramid on Benches
Do the following: 1 Box Jump, 2 Decline Merkins, 3 Squats.  Repeat adding one rep to the first exercise and multiplying that number by 2 and 3 for the other exercises until you get to 10, 20 and 30 reps respectively.

Mosey to new parking lot

 

Parking Lot 11’s
Start at one end of the parking lot, 1 Diamond Merkin.  Run to far end, 10 Jump Squats. Run back to start, rinse and repeat adding 1 rep of Merkins and subtracting 1 rep from Jump Squats each round.

 

MARY (On the Run)
Gather in the parking lot for quick abs.

  • 4ct Flutter Kicks x25 IC
  • 4ct American Hammers x20 IC

Mosey back to the SP

 

COT
Number Off & Name-O-Rama (43 PAX, incl 1 FNG)

 

BOM
“King. Warrior. Mentor. Friend.  Four pillars of a manly heart.  Every man is commissioned by his Creator…
to provide, as a Servant-King
to protect, as a Tender Warrior
to teach, as a Wise Mentor and
to connect, as a Faithful Friend

– Stu Weber, The Four Pillars of a Man’s Heart

I’ve recently picked up a book I read a long time ago, “The Four Pillars of a Man’s Hear” by Stu Weber.  In the book Weber presents that all men four core pillars that support and give shape to their masculinity: King, Warrior, Mentor and Friend.  The transformation from boyhood to manhood is about growing and stewarding these masculine energies.

Part of what I experience in the mornings at F3 is an awakening of my warrior.  Pushing hard, struggling, embracing the suck…all that reminds me that I am alive and made to move, to have impact.  This is a good thing, a needed thing.  I’ve also noticed that sometimes I bring the warrior home and relate to my family from that place.  Usually not what they need.  What my family needs is for me to be a King.  One who lovingly leads and serves them.  Every King is a warrior, but not every warrior is a King.  The King channels the Warrior’s energy so that it is productive and life giving.

Today I want to challenge ALL of us to enter back into our world as Kings.  Speak life to those around you.  Play the man…be a king!

Reverse Rt 66 Challenge

THE SCENE: Clear 30 degrees with a nice breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 10

Little arm circles front and back IC x 15

Warm up jog at 50% across AO parking lot with high knees coming back

75% jog across parking lot with butt kickers coming back

Formed two lines and mosey to the top of Cardiac
THA-THANG:
Reverse Route 66 going down Cardiac. Each exercise started at the top and went down in reps as we went down Cardiac. 11 reps at first light pole, 10 reps at second, all the way to one rep at the bottom. Then we ran back to the top and started the next exercise. The exercises are listed below.

  • Burpees
  • Merkins
  • Star Jacks
  • Big Boys
  • Dry Docks
  • 4ct flutter kicks

More exercises were planned but we ran out of time.
MARY:
Mosey back to AO where Frenchie led us in about a minute of Boat/Canoes.
COUNT-OFF & NAME-O-RAMA 
31 PAX including one FNG: Kyle Baisley email: [email protected]
CIRCLE OF TRUST/BOM:
Discussed how we all face suffering in this life and that just like going up and down cardiac it can be very difficult. On cardiac we could persevere because we had brothers pushing us and encouraging us and we knew the workout was going to end. In life as Christians we endure suffering and face many trials. We are able to face these trials because we have hope in eternity with Christ and we have other Christian brothers and sisters who help encourage us and carry these burdens. Encouraged the PAX to go out and help carry burdens of those suffering and to remind those suffering of the fact that we have an eternal hope and that their suffering won’t last forever.
MOLESKIN:
None
ANNOUNCEMENTS:
None