F3 Knoxville

Tag: Barney

Conquer the Kraken!

THE SCENE
44 and Clear

Welcome & Disclaimer

THE THANG
COP
SSH x25 (IC)

Form two lines and mosey to Everest.  Stop at front parking lot
– Windmill Merkins x10 (IC)
– Squats x20 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)
– 10 Burpees

Warm-up at Everest
Start at the base of Everest.  Perform the following:
– Rd 1: 10 Count, 10 Merkins, run up Everest, 2 Froggie Squats
– Rd 2: 20 Count, 20 Merkins, run up Everest, 4 Froggie Squats
– Rd 3: 30 Count, 30 Merkins, run up Everest, 6 Froggie Squats
– Rd 4: 40 Count, 40 Merkins, run up Everest, 8 Froggie Squats

Mosey to field on Northshore side of the Asylum.  Once there, form two groups.

The Kraken
Group 1
Spread out to 8 cones.  Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until tie is up.
– Cone 1 – Dry Docks x30
– Cone 2 – Narrow Squats x30
– Cone 3 – 4ct Flutter Kicks x20
– Cone 4 – Star Jumps x30
– Cone 5 – 4ct Shoulder Taps x20
– Cone 6 – Reverse Lunges (each leg counts as 1) x30
– Cone 7 – 4ct Hello Dollys x20
– Cone 8 – Smurf Jacks x30

Group 2
Start at cones.  Complete 30 reps of the exercise then shuttle run.  Repeat, each round subtract 5 reps and add one shuttle run each time.
– Rd 1 = Superman Swims
– Rd 2 = BBS

Switch after 8 minutes.

Mosey to SP.  Stop at half-way, circle up and do the following:
– 10 Burpees, 10 BBS
– 8 Burpees, 8 BBS
– 6 Burpees, 6 BBS
– 4 Burpees, 4 BBS
– 2 Burpees, 2 BBS

MARY
4ct Flutter Kicks x25 (IC)
ATMs

 

COT
Number off and Name-O-Rama (43 PAX, 4 FNGs – Baby Face, Curves, Putt-putt, Sk8town)

BOM
One of the reoccurring themes of Western civilization is the pursuit of comfort and convenience. Down time isn’t bad, everyone needs time to recharge, recalibrate and refocus, and there is no sense in making something harder than it needs to be.  But when we seek to eliminate all discomfort and struggle we loose something…the growth that comes from overcoming adversity.  There is a reason that most champions have notoriously difficult training regimes, without challenge there is no growth.

Fredrick Douglass (1818-1895) was an African-American social reformer, abolitionist, orator, writer, and statesman. After escaping from slavery in Maryland, he became a national leader of the abolitionist movement in Massachusetts and New York.  Rather than allowing those evil circumstances to define him, he allowed them to strengthen him and gave himself to a higher cause. Read the strength in his words, “If there is no struggle, there is no progress. Those who profess to favor freedom, and yet depreciate agitation, are men who want crops without plowing up the ground. They want rain without thunder and lightning. They want the ocean without the awful roar of its many waters. This struggle may be a moral one; or it may be a physical one; or it may be both moral and physical; but it must be a struggle.”

Challenges change us.  As former Navy SEAL Eric Greitens says in his book Resilience, “The magnitude of the challenge × the intensity of your attack = your rate of growth.”  This is true not only physically, but mentally and spiritually.  HIMs are men that push against the status quo, both externally and internally.  They wake each day looking for ways to get better and make their world a better place.  They recognize it requires sacrifice, but count the cost and move forward.  HIMs are able to see past the immediate challenge to the greater purpose that guides them.

MOLESKIN
This PAX was pumped and ready this morning!  Mummblechatter was high and everyone gave 100% the whole time.  For YHC, this was a special one.  The men of F3 Knoxville have been inspiring me for a little over a year now, and show absolutely no sign of letting up.  Everyone once in a while you get to be a part of something special…F3 Knoxville is one of those times.

Welcome to the JUCO

The Scene: 40 degrees.  Clear and breezy

Welcome and Disclaimer

The THANG: Welcome to the JUCO

COP

  • Side Straddle Hop X 20 (IC)
  • Burpees X 10 (OYO)
  • Imperial Walkers x 15 (IC)
  • Baby Arm Circles x 10 each way (IC)
  • Copperhead Squats x 20 (IC)
  • Merkins x 20 (OYO)

Mosey to East Campus

  • Burpees X 10 (OYO)

Mosey to “The Dawn Wall”

  • Burpees X 10 (OYO)

11’s: BBS on bottom, Merkins up top, Summit when you’re done!

Mosey to The Steps and run up/down x 3

Mosey to “The Sophomore”

  • Burpees X 10 (OYO)
  • Run to the top
  • Squats X 40 (IC)
  • Run to the bottom

Mosey to “The Courtyard” and stop at the walls

  • Dips X 20 (OYO)

Mosey back to the AO

COT

Name-O-Rama

BOM: Growth

From Toto:

It was a great pleasure to lead the 11 HIMs that posted with me at the first PAX at the JUCO this morning.  I am truly humbled by the excitement and energy demonstrated by this group.  We took a quick tour of the campus and tried out a few features. This AO has much to offer,  The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership. From the first workout January 1, 2011, F3 has continued to grow in numbers and in strength.  The launch of the JUCO in Hardin Valley is another seed being planted.  Let’s reach out into our community and grow this PAX.

On and individual basis, F3 provides opportunity for each of us to grow spiritually, physically, emotionally, and mentally.  If you were to take a catfish and put it in a small aquarium, that fish would only grow to be maybe a foot long and it might weigh a quarter of a pound.  But, if you took the identical catfish and placed it into a pond, it might grow to be three feet long and weigh over 50 pounds.  Make a commitment to remove your barriers and challenge yourself to be Big Fish.

A little of everything

The scene: 50 and heavy fog

F3 Welcome and Disclaimer

Warm-o-rama:
4 count Merkin IC x 10
4 count side squats IC x 10
This/that/these/those
Big Bertha hugs

Tha-Thang:
Mosey to big hill
• 7’s: 4 count in & outs at top, Carolina dry docks at bottom

Mosey to parking lot at top of hill
• Ring of fire Merkins: 10, 8, 6, 4, 2, synchronized clap-merkin finale (Tweet-E = beast mode)

Mosey to rock pile
• Battle buddy up & grab 1 rock per pair
• Partner A bear crawls to end of parking lot & jogs back, while partner B does curls with rock
• Flapjack when Partner A returns
• Rinse & repeat doing curls, overhead presses, tricep extensions, squats

Mosey to tennis court
• Go-Cubs-Go burpee extravaganza

MARY:
Roll-up, v-up IC x 15
American Hammers IC x 20
Pac Man IC x 10
Peter Parker 2 mins

Count off and name-o-rama

BOM:
Related Romans 8:10-11 to real life as much as possible. The bible tells us that if we are in Christ, then the same power that is in Him is in us also. Lean on this throughout your day to stand for your faith and reject passivity.

Flinstone 30s, Pyramids & Grinders

THE SCENE
30 and Breezy

F3 Welcome & Disclaimer

THE THANG
COP
– Running Squats x10 (8ct IC)
– Windmill Merkins x10 (IC)
– Reverse Lunges x12 each leg (IC)
– Arm Circles Forward x12 (IC)
– Arm Circles Backward x12 (IC)

Mosey to back side of the Asylum
– Stop at front parking lot, ATMs & Flutter Kicks x25 (4ct)

Flintstone’s 30s
Every man select a rock (or two)
Individual 30’s on the back hill with rock (going up and down by 5s from x5 to x25 at the top and bottom)
– Double-hand Arm Overhead Press at top x5
– Dead Lifts or Sumo Squats at the bottom x25 (w/ rock)

Mosey to field on Northshore side of the Asylum at the base of Grinch Hill.  Once there, partner up.

Battle Buddy Pyramid
Battle Buddy 1 runs to second cone and does 2 exercises while Battle Buddy 2 does shuttle runs to first cone.  Rinse and repeat.

Each person will do two sets of the exercises in the following order: x5, x10, x15, x10, x5.  We had 2 Rounds:
Rd 1
– Burpees
– Dry Docks

Rd 2
– Narrow Squats
– Wide Merkins

Mosey to SP

Grinders
Battle Buddy bear crawls to the cone and does 2 reps while Battel Buddy 2 is doing squats then runs back.  Switch.

Each round increase by 2 reps until each man does a total of 10 reps.
– Rd 1 = Diamond Merkins
– Rd 2 = Side Lunges (both legs = 1 rep)

COT
Number off and Name-O-Rama (31 PAX, 2 FNGs)

BOM
Character vs. Reputation

“Character is the distinctive qualities that make a man who he truly is deep down inside. Your character is made up of all the qualities that have been deeply ingrained in your mind and spirit. It is your character that determines how you respond to life’s challenges and irritations, to both your victories and defeats. Your reputation is what others think of you; your character is what you truly are. Reputations can be manipulated; character can only be developed. While you have some control over how others see you, you have total control over your true character. The specific character traits that you develop, and live by, determine what kind of man you are.”
– Bohdi Sanders, Men of the Code: Living as a Superior Man

Wearing the F3 means something.  It means you are CHOOSING to be a man who pursues more than the status quo.  That you ACCEPT responsibility to REJECT passivity and LEAD.  You live by a code, I am Third…God, Others, Me.  Character is built through adversity.  Each morning we get out and work hard pushing ourselves and each other to get better physically, mentally and spiritually.  With each workout our character is shaped a little more.

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.”
Romans 8:3-5

MOLESKIN
It was chilly, breezy morning, but we kept moving.  We carried rocks, ran hills, bear crawled, did burpees…all giving 100% with a smile.  It was an honor and blessing to lead this morning.  And just think…we get to do it all again next week!

Chalk Games

The Scene: 40 and clear

F3 welcome and disclaimer

Warm-o-Rama
10 IC forward arm circles
10 IC reverse arm circles
20 IC x 4ct Merkins
Mosey to hockey rink and BB up

The THANG
Hopscotch
1st round
burpees
1 partner does 20 SSH and 20 LBC while other completes the burpee hopscotch
Switch
When both finish take a lap

2nd round
Carolina dry docks/bear crawl
Domo squats
Switch
When both finish take a lap

Mosey to Pee Rocks
AMRAP
20 x Clean and press
20 x Squats
20 x Curls
20 x Tris
While partner sprints across the parking spots

3 rounds of Pinwheels (aka shuffle press in a circle)
Partner does Rocky Balboa until Pinwheel is complete

Ab-o-rama
Pickle pounders
BBS
American Hammers

BOM

This past fall I read a book by John Eldridge called “Fathered by God” and it spoke of how many men seek their strength from a woman instead of seeking it from God. By doing this it leads us to begin to resent the woman because the strength we as men need is not something we can obtain from her. That is something we must obtain from God. I’m sure I was partially doing this to my wife as well, but ever since reading that I have been trying to get my strength from God, F3 being a part of that, and providing my strength to her. You know what? It has helped our relationship and our family.

Tomorrow my wife goes in for surgery, and the last time she went in for surgery was about 4 years ago when she had an unplanned operation for an eptopic pregnancy. I didn’t realize the severity of the operation until the doctor came out and said “ok the chances she won’t make it, or that there will be complications are slim, but there is a possibility she could not return”. As I sat in the waiting room my mind raced, we had a 2 year old son at home, she was a stay at home mom, which means she did everything for him and me, and at that time the woman I had been gaining my strength from might not come back to me. I was freaked the fudge out, and I was a weak weak man.

As we approach this surgery tomorrow, I know we are in a different place, I’m giving her my strength instead of taking my strength from here and I know in my heart God is watching over her. However, I’m still a weak man. We now have 2 wonderful children and a 9 week old puppy at the house, her recovery time is 4-6 weeks and I’m scared of the wheels falling off the bus . I don’t struggle with the thought of losing my wife on this one, because that is in God’s hands. But daily I struggle with not being the husband she needs or the father my kids need.

I also know all of us here are all struggling with something or another, injuries, illness, divorce, death of a loved one, depression, loss of a job, possible move, etc. What we need to do is turn it to God. This is when God wants us to turn it to Him. It says so in:

2 Corinthians 12:8-10

“Three times I pleaded with the Lord to take it away from me. But He said to me “My grace is sufficient for you for my power is made perfect in weakness” Therefore I will boast all the more gladly about my weaknesses so that Christ power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, insults, hardships, persecutions, and difficulties. For when I am weak, then I am strong”

I am a weak man. But I am strong because I know God is with me, and my M. I know he will watch over her, protect her, and bring her out of this better than before.