F3 Knoxville

Tag: Bartman

Shake n’ Bake

The Scene: 30 and clear

F3 Welcome and Disclaimer

THE THANG:
COP – LBAC IC – 10 forward, 10 reverse

Run to the coupon pile and grab a pair
Coupon SSH x 10 IC
Buddha Tempo Squats (arms outstretched holding rocks) x10 IC
Cherry Pickers x10 IC

Mosey to the race track (hockey rink)

SHAKE N’ BAKE
Battle buddy up
– 4 stations at the corners
– partner A does reps while B runs the loop, shoots past A and slingshots B out of the station and into his own loop. A stops at the next station to do reps
Station 1) coupon curl-press-tri-reverse
Station 2) 50 Merkins, 100 LBCs, 150 Squats

When the numbered reps are done, to the center for family dinner

FAMILY DINNER: first man there starts the cycle and everyone else joins as they arrive
30 Mountain Climbers
30 SSH
Repeat

Time trials – do it again, faster!

Back to the AO – 8 minutes of abs
– superman
– ab cycle
– boat canoe

BOM
The Least of These
– yesterday I was meeting someone for breakfast and as I walked in the Cracker Barrel there was a man who was obviously homeless wandering around looking for a place to be seated. He looked at me as if to approach me and then turned away. A few minutes later a waitress had him seated, she was very frustrated, and he began to look at the menu. Without thinking much I asked my waitress if they would feed him and let me pay for it.

Later I was reflecting on how simply and easily that came to do a good work in chair for someone who is destitute. As I was in the middle of patting myself on the back, I recalled the scripture Jesus talking about doing things for “the least of these.”

The next moment feel the Lord saying to me “Good job. That came very naturally and it should. But why is it so hard for you to care for people that you know?”

Your little brother who can’t seem to figure out life. Your boss or coworker who drives you insane. That life-sucking remora that you always seem to run into after church. Your spouse when they are getting on your nerves.

Can you show as much compassion and grace to them that you would show to a homeless man you’ll never see again?

The least of these isn’t just the destitute, it’s also those not experiencing the love of Jesus. Show them that love

Moleskin:

It was downright cold today. The men pushed hard and pushed each other and got better together. We stayed in a fairly tight pack today which was great. With a really broad range of fitness levels and everyone got a good beat down. Nice work gentlemen

Frogger on the Tennis Court

F3 Disclaimer & Welcome

Mosey to the Tennis Court

Warm-O-Rama

Run to the pooper
Kettlebell Figure-8
Around the world
Halo

The THANG:
Kettlebell Lunge Press – single arm one way other arm back
Kettlebell High Pull – 20 reps (10 each arm)
Bear crawl down and back
Kettlebell windmill – 20 reps (10 each arm)
Bear crawl down and back
Kettlebell Russian swing – 20 reps (10 each arm)
Frog jump down and back
Kettlebell single-arm shoulder press – 20 reps (10 each arm)
Frog Jump Down and back
Kettlebell Squat – 20 reps
Crab walk down and back
Power to the People – 20 reps (10 each arm)
Crab walk down and back
Kettle bell push ups – 20 reps (10 each arm)
Sprint down and back

Repeat with ½ court and half rep!

MARY:
Dealer’s choice

COT:
Count-Off and Name-o-Rama
(No FNGs)

WORD:

What does 2403 mean to you?

The Scene: 40 and clear

F3 Welcome and Disclaimer

Pledge

THE THANG

75 years ago when our country was at peace we were attacked by the Japanese at Pearl Harbor 1941. They awoke a sleeping beast. I hope to wake a sleeping beast in each of the PAX. We dedicate this Q to those 2403 American heroes who lost their lives.

COP

Mosey around outhouse and Battle Buddy up.

Grab 1 CMU per Battle Buddy and Mosey to hockey rink

Dora 2403

100 burpees
200 BBS with CMU if possible
300 Merkins
400 Mtn climbers
500 squats with CMU if possible
400 SSH
300 flutter kicks
200 lunges
3 Merkins

Name-O-Rama

BOM

75 years ago yesterday the Japanese lead an unprovoked attack on our country where 2403 Americans were killed. 1777 on the USS Arizona alone.

On this day in history, December 8th, 1941, thousands upon thousands upon thousands of men volunteered to go out and defend their country, their states, their cities/towns, their families and their friends. Gallantry was physically seen when these men laid down their lives to save each other during WWII.

In our society we lose sight of that, we live for ourselves, we live for maybe a few people close to us (wife kids), we live to make more money, buy a big house, drive a fast or sometimes old car. But rarely do we live for each other, and even more rarely does someone make the sacrifice for another.

The men of WWII laid down their lives for their friends. Time after time, these men jumped on grenades, charged enemy entrenchments, and gave their life so that their friends may continue to fight or make it to safety. Their friends. These men died for someone that they loved and were friends with, people they knew intimately.

That makes me think of John 15:13 where Jesus says:

“Greater love has no one than this; to lay down one’s life for his friends”

Jesus died on the cross for His friends, which means He gave himself for all of us, which means He knows us all intimately, which means we are all His friends.

As the PAX broke, Manhattan dropped a nugget of knowledge on me “what’s even more impressive is Jesus gave his life for his enemies too.”

The Prison Yard

The Scene: 52 and constant rain

F3 Welcome and Disclaimer

THE THANG:
SSH x 20 IC
Michael Phelps x5
Cherry Pickers x10 IC

Mosey to the prison circuit (tennis court)

PRISON BREAK CIRCLE RUN
– line up, Indian run around the court
– first guy sprints to the net and to the end of the line

Mosey to the rock pile

PRISON YARD BEAT DOWN

Battle buddy up
– one guy with a big rock and the other with two mediums.
– run to the grass
– Dora to the pile and back as many times as it takes

BIG ROCK SQUATS
Small Rock Curls
Small rock Merkins
Small rock overhead press
BIG ROCK LBCs
Small rock tricep extensions
Small rock hops

MOVE THE PILE BACK!

PRISON BREAK – relay sprint races

Back to the AO – 8 minutes of abs
– superman
– ab cycle
– boat canoe

BOM:
American prisons, as of 2013 held over 2.2M people. The largest prison population in the world.

We as men have the opportunity to live free lives, and yet so often we opt for prison.

Sometimes we live in prisons for our bodies. We we work out trying to reach a body image at the expense of our families. We enslave our bodies to food, alcohol or drugs.

Far more often we live in a prison of our minds. We enslave ourselves to greed, and success believing somehow that “just a little more” will make us happy. We live under the burden of guilt and shame for any one of a million failures, constantly hearing the lies of our adversary but not calling them out. We bury ourselves in images and fantasies of women who are not our M and then we see them everywhere we go and cannot stop the flood of images. We live lives plagued by fear of failure, insignificance or disaster.

The truth is found in 2 Tim 1:7. That God has given us a spirit not of fear, but of power and love and self control.

Many of us live in a prison for our souls. For those who believe in the existence, life and sacrifice of Jesus we are made free. The prison cell door has been thrown open, and yet so often we opt to stay in the cell.

You have to make the HC to step out every day. As HIMs we need to look at the men around us and extend a hand to help pull them out.

Moleskin

Great work by the men today. Rainy and cold, you busted it pretty good. Way to get better!

Pre-Election Day at #TheDogPound

Manhattan’s VQ!!!
 
F3 Intro and Disclaimer
 
ELECTION SPECIAL!

Warm-O-Rama
Baby Arm Circles / Reverse  10x IC
Imperial Walkers   15x IC
SSH  15x IC
Merkins 15x OYO
ISO Squats 15x IC

Mosey to Baby Everest for “Debate #1”

The THANG
“Double Dog Pound National”
Declining Merkin Ladder
18 at first light pole
17 at next light pole
etc.
Repeat-o for second lap with Incrementing (from one) with Big-Boy Situps

Al-Gore until Six arrives

Mosey to big hill

Inform the PAX that next exercise is “Debate #2”
Bernie Sanders up the hill
10 Burpees
Plank until Six arrives

Mosey back to AO

MARY
Guantanamo is “Debate #3”

WORD
Writers inspired by God and separated by several centuries wrote these words of advice to encourage Christians:

Old Testament states the following: Proverbs 4:23 “Above all else, guard your heart, for everything you do flows from it.

New Testament letter stated the following: Philippians 4:7 “And the peace of God, which transcends all understanding, will guard your hearts and minds in Christ Jesus.

We must be “on guard” against Satan at all times to protect our friends and families. Satan is ruthless and cunning and while we would never intentionally let down our guard and let him attack our family, we must always “guard our heart” to defeat him.

The PAX repeated the phrase “Guard your heart” twice for emphasis on what to remember from the session and we closed with a prayer to guard the PAX families, a prayer of wisdom for our political leaders during the election and after, and finally a prayer of thankfulness for Jesus paying the ultimate sacrifice for us.