- Welcome: Brrr. 37 degrees.. ready for summer
- Warm Up:
- A Taste of things to come, Flutters, SSH, Scissors, Sprints, Burpees, Hello Dollys.
- Then a little humility tour
- Pickle Pounders at High School Entrance
- Monkey Humpers at Church Entrance
- Smurf Jacks at Park Main Sign
- SSH at All Saints Entrance
- Work Out:
- AMRAP until the end.
- Run between the two Announcer Boxes (Football and Baseball) – with some exercises in between each Announcer Box. Starting from the Football Announcer Box at top of bleachers
- 10 Hello Dollys (4ct) – on bleachers
- 10 Flutter Kicks (4ct) – on bleachers
- 10 Scissor Kicks
- 10 Dips
- 10 Dirkens
- 10 Burpees at 20 yard line
- Sprint Across field
- Lunge Up to Baseball Announcer Box
- 10 Imperial Squat Walkers
- 10 Rocky Balboas at first stair tier
- 10 Rocky Balboas at second stair tier
- 10 Burpees
- Sprint Across Field (That Completes One round)
- Run between the two Announcer Boxes (Football and Baseball) – with some exercises in between each Announcer Box. Starting from the Football Announcer Box at top of bleachers
- With about a 20 minute time span I think we all had around four rounds completed.
- AMRAP until the end.
- Wrap Up & Warm Down:
- With all the usual focus being on strength training and toughening each other up – I contrasted that with an encouragement towards gentleness and softness. Handed out Lyrics to David Crowders new song “He Is” https://www.youtube.com/watch?v=ZvvKa9vyixw . We stretched out during the playing of the song as we read the lyrics. Do not forsake or forget Jesus’ gentleness and kindness. As High Impact Men we are often encouraged to be tough – and though that is important – I believe it is our gentleness and softness that is the most attractive and alluring and inviting to others.
- ”
If you’re troubled
Heavy hearted
Come to Jesus and find your peaceIf you’re run down
Empty handed
Come to Jesus and find your strengthHe is Hope for the hopeless
Rest for the weary
Help for the hurting
He is, He is
Mending the broken
Bearing the burdens
All that you’re needing
He isIf you’re wandering
In the darkness
Come to Jesus and find your wayIf you want freedom
Need forgiveness
Just come to Jesus and find His graceHe is Hope for the hopeless
Rest for the weary
Help for the hurting
He is, He is
Mending the broken
Bearing the burdens
All that you’re needing
He isComforter, Counselor, Prince of Peace
Author and Maker of everything
Defender, Deliverer, King of Kings
He is, He isHelper and Healer forevermore
Savior and Shelter through every storm
My Refuge, Redeemer and Lord of Lords
He is, He isChild of Heaven and Son of Man
Provider, Protector, the Great I AM
Alpha Omega, Beginning and End
He is, He isHope for the hopeless
Rest for the weary
Help for the hurting
He is, He is
Mending the broken
Bearing the burdens
All that you’re needing
He is
All that you’re needing
He is”
Tag: Betty
Take the stairs
THE SCENE: Perfectly cool and dry
WARM-O-RAMA:
4ct SSH x 25 (IC); Merkins x 10 (OYO); Tai Fighters x 10 F/B (IC); Merkins x 10 (OYO); 4ct Flutter Kicks x 15 (IC); Merkins x 10 (OYO); Mosey to track… stop for Rocky Balboas along the way
THA-THANG:
Dora Goat Trails: pick battle buddies; HIM1 runs in bleachers for 1 stack of stairs while HIM2 works toward 100 Merkins then swap; next do 2 stacks of stairs while the other works toward 200 LBCs then swap; lastly do 3 stacks of stairs while the other works toward 300 Side Squats then swap; mosey to patio by stadium gate
11’s by the rock: spread out along short wall; perform 10 wall jumps (or step ups) then run to and around shamrock rock back to wall and do 1 incline or decline merkin; run back to and around the rock to the wall and continue by reducing wall jump by 1 and adding 1 to merkins
Speed round: battle buddies again… 1 wall sits while other sprints to fix location and back; swap and repeat until Q is satisfied; repeat with lunges replacing sprint; mosey back to AO
MARY:
Howling monkeys around the circle; box cutters led by Mermaid
CIRCLE OF TRUST/BOM:
“Taste and see that the Lord is good. Oh, the joys of those who take refuge in him! Fear the Lord, you his godly people, for those who fear him will have all they need. Even strong young lions sometimes go hungry, but those who trust in the Lord will lack no good thing.”
Psalms 34:8-10 NLT
MOLESKIN:
Went to Vegas on a business trip this week and everyone I mentioned it to laughed and said stuff like “sin city”, “what happens there stays there”, and “try not to lose your shirt” in an approving and joking manner. Having battled sexual sin and the temptation of pornography in media most of my life… I see sin as no laughing matter. As a believer and follower of Jesus Christ, I choose to battle my sin on my knees looking to a good and loving Savior who willfully died a brutal death on the cross to free me from the power of sin. Encouraged the PAX to pray for and help those fighting various sin and temptations in their lives.
ANNOUNCEMENTS:
Bring donations!
My 2nd VQ
THE SCENE: 50°F, Clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- SSH x20 IC
- Merkins x10 IC
- Squats x10 IC
- Burpees x5 OYO
THA-THANG:
Mosey to the front of the rec center
Four Corners
Round 1
C1: Squats x20, C2: Pull-ups x5, C3: Flutter Kicks x40 single count, C4: Merkins x20
Repeat 3 times
Round 2
C1: Flamigos x10 each leg, C2: Balls to the Wall x30secs, C3: Plank x30sec, C4: Dry Docks x20
Repeat 3 times
Round 3
C1: Single leg squats x10 each leg, C2: Pull-ups x5, C3: Heels to Heaven x20, C4: Diamond Merkins x20
Repeat 3 times
Indian Run back to SP
COUNT-OFF & NAME-O-RAMA
5K, Butter Knife, Kick-Flip, Spotter, Erector, Wheelchair, Mailbox, Betty, Wanderer, Guardrail, Hound Dog, Booster, Pelosi, Commission, Sunrise, Dart Gun, Archie (QIC)
CIRCLE OF TRUST/BOM:
I missed my Marathon goal and I have had to process through it. I was very disappointing but I have to decide how to respond.
First keep things in perspective:
“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.”
1 Timothy 4:8 NIV
https://www.bible.com/111/1ti.4.8.niv
Second, when the results matter more than a marathon time, do your best and leave the results up to God:
“Do your best to present yourself to God as one approved, a worker who does not need to be ashamed and who correctly handles the word of truth.”
2 Timothy 2:15 NIV
https://www.bible.com/111/2ti.2.15.niv
CMU Campus tour
The Scene
28 Degrees
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
SSH
Merkins
Tempo Squats
Toe Taps
Hairy Rockettes
TN Rocking Chair
Tha-Thang
Mosey to CMU pile and grab 2 for a trip around campus (Modify with 1 if necessary)
Suitcase carry CMU’s to first location (Mouth of CMU alley)
2 rounds/12 reps
CMU Swings/Air squats (Booty touching CMU)
Suitcase carry CMU’s to the second location by the covered walkway
2 rounds/12 reps
CMU deadlift to sprawl/Iron Mikes (6 e/s)
Suitcase carry to next location by the Fathers house (Garage door was open, weird)
2 rounds/12 reps
Thrusters/Merkins on CMU (Try to get chest below the CMU)
Brick by Brick in the back parking lot. Each member of the pax will take one CMU at a time to the next parking lot line. After both CMU’s are back together, then run to the starting point and back. (Repeat will we get to the other end of the parking lot)
We then moved our CMU’s via American Hammers about 30 yards.
Freestyle carry CMU’s back to the CMU pile and mosey back to the AO
Mary
No Time
COUNT-OFF & NAME-O-RAMA
8 and 1 2.0 for the beatdown
COT/BOM
Spoke about the weight of Good Friday and even though we carry burdens throughout our lives (Much like those CMU’s around campus) that Jesus carried the ultimate burden for us so that we could have eternal life.
MOLESKIN:
I wanted to thank the PAX for bearing with me throughout the beatdown. Was not feeling well. It is interesting to see how the temperament of the Q dictates that of the rest of the PAX during the beatdown.
ANNOUNCEMENTS:
For the month of April, we are going to be collecting items at the AOs for Safe Haven, a program of the World United Ministries (www.worldunitedministries.org) led by Laurence Williams in East Knoxville. The ministry is in the trenches trying to steer the really at risk kids in the Austin-East community into good choices and away from gang life. Safe Haven, a donated house on Magnolia Avenue, is meant to be a place where kids can go and hang out, and also escape violence when needed – it has bunk beds available. F3 Knoxville will be providing them with the following items:
* individually wrapped snacks
* individual bottles or cans of soda, Gatorade or water
* paper towels, Clorox wipes, trash bags
* toilet paper
* Visa gift cards in small denominations ($10-20)
* Bath towels and twin bed linens.
Shamrock – Valley of Despair
THE SCENE: 55F perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators: starting at 7
On your back Side Straddle hop x25
Twinkle Toes (IC) 4 CT x 10
Cherry Pickers: 5
THA-THANG:
Line up at one end of parking lot.
Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10
Round 2: Pregnant Crab walk with stone on stomach to the 1st line and do 20 American Hammers single count, using your rock. Repeat at each line all the way to line 10 for a total of 200 reps.
Mosey to the valley of despair.
Battle buddy up
Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out )
Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, Bernie back up to partner. Switch.
3 rounds of this for 10-15 minutes.
Mosey to CMU pile
Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1. 28 total.
25 Curls
50 Bench press
Repeat for 3 rounds. Total of 75 curls and 150 bench press.
Mosey back to AO flag
Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1. 28 total.
MARY:
4 minutes of abs and merkins
COUNT-OFF & NAME-O-RAMA
14 – Anchorman, Betty, Brick, Cheatsheet, Curveball, Dumpster Dive, Interpol, Jenner, Kick-Flip, Mermaid, Osteen, Slappy, Trolley, Vanna
CIRCLE OF TRUST/BOM:
Compliment. A polite expression of praise or admiration.
I have never been great at giving or receiving compliments. F3 has given me a lot of practice the past couple of years. There are countless high impact men that show up here and other AOs who are excellent leaders. They see the good in you and me and point it out.
“Way to kick some ass today, you really pushed it”
“Great Q man”
“Man that was a killer pace on that run you did yesterday” We are all saying that about Osteen right now and want to know what his secret is.
“Mermaid, thank you for leading this AO in such a positive and fun atmosphere while at the same time pushing us hard to get better physically, spiritually and as a brotherhood.”
“Trolley!!!! Thank you for teaching us how to push ourselves way out of our comfort zone”
“Betty, thank you for always having a positive attitude.”
“Jenner, thank you for educating us with real life stories about veterans and walking us through some of their heroic actions”
“Baby Boomer, thank you for injecting humor in this group and for your creative Qs that are full of painful challenges.”
“CheatSheet, thank you for my sore upper body and for all the words of encouragement that you preach to us”
“Curveball, thank you for making this awesome location possible for us”
“Kick-Flip, thank you for writing the book on leadership. Your laser focused drive to constantly ask more men to join F3 is impressive”
I could go on and will keep trying to do a better job of handing out compliments.
I want to challenge us to keep that up. It makes a huge difference, so thank you guys for what you bring to the table / parking lot.
Also, let’s take the compliments and spread them out beyond F3 to our families, friends and strangers.
MOLESKIN:
Trolley’s job, my buddy Jordan, my nephew Ian
ANNOUNCEMENTS: