F3 Knoxville

Tag: Booger

Suicide Squad (with pee rocks)

THE SCENE: Quite Nice. 60 degrees. No precipitation; ample perspiration.
F3 WELCOME & DISCLAIMER: Properly welcomed; sufficiently disclaimed. 
WARM-O-RAMA*:

  • Cherry Pickers x5 IC
  • Imperial Walkers x10 IC
  • Rockettes x10 IC
  • SSH x10 IC
  • Tempo Merkins x7 IC
  • Tempo Squats x8 IC
  • Mosey around the outhouse
  • *The above numbers are approximations. I may or may not have fumbled through my cadence calls.

THA-THANG:

  • Colt 45’s (with a “medium” sized pee rock, that “we will spend some time with”)
  • Indian Run (with rock) to base of Everest
  • 4 Station Hill Climb Suicide (with rock)
    • Lunges to first cone; 20 squats; run back to start
    • Lunges to first cone; Bernie Sanders to second cone; 20 squats run back to start
    • Lunges to first cone; Bernie Sanders to second cone; karaoke’s to third cone; 20 squats; run back to start
    • Lunges to first cone; Bernie Sanders to second cone; karaoke’s to third cone; run to fourth cone; 20 squats; STOP
  • Colt 45’s (with rock) followed by Shotput Championships
    • @Frosty is the champion of “tee tiny pee stone pebble” class
    • @Lay-z-boy is the champion of the “medium man-sized rock” class
  • Pavilion
    • Pull Ups x10
    • Dips x10
    • Box Jump Burpees x10
    • Rinse and Repeat
  • Rock run back to the AO.  Nice work men; this sucked!

MARY:  Sally Bring ’em Up; Sally Bring ’em Down Merkins – 100% flame out rate, which lead to Sally Bring ’em Up; Sally Bring ’em Down Squats.

COUNT-OFF & NAME-O-RAMA: 19 PAX
CIRCLE OF TRUST/BOM:
Priorities:  My 5-F’s (in order): Faith, Family, Friends (i.e. Fellowship), Fitness (e.g. exercise and nutrition), Finances (i.e. career/work).  The question is not really, “do we have priorities?;” rather the question is, “do we have our priorities in the right order?”  I am not referring here to priorities for the sake of improved time management, but for improved decision/life management, in both the hundreds of little decisions we make daily about the seemingly trivial and in the infrequent, life-altering decisions. The consequence of the order of our priorities, is that our lives, our relationships, our impact near and far, will mirror our priorities.  For me, when I look in the mirror, I want to see …. in addition to six pack abs, of course … a faith in Jesus steering my relationships with family, friends, myself, and my career, not the other way around.  What do you want to see in that mirror?  Re-order; reflect; recommit.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Merkin Mania!!

  • THE SCENE: warm, humid, armpit-like
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH IC 20
  • Tempo squats IC 15
  • little this and a little that
  • Michael Phelps
  • Cherry pickers IC 10
  • Imperial walkers IC 20
    THA-THANG:
    We started out over to the play ground, by way of a baatan death march, the PAX were concerned about what exactly “merkin mania” was going to look like for them. Once to the playground we finished our warm up with some 7’s, pull ups at the bottom 4ct calf raises at the top Burnie Sanders up the hip and bear crawl every other trip down. Once we woke up our shoulders we officially said good morning to them with some bear crawls in the parking lot. 30yds out with 10 dry docks at every 3rd parking space and 30yds back with 10 plank jacks. Then we mosied over to the concrete bleachers….it was there we had merkin mania….
  • 7 one arm incline merkins & 7 super man merkins
  • 15 diamond merkins & 15 cobra merkins
  • 10 one legged merkins and 10 grasshopper merkins
  • 15 alligator merkins & 15 lizard merkins
  • 15 decline & 15 Spider-Man merkins

After each complete round the PAX would run to the end of the fence and back and start again eliminating the bottom set. I called an audible after two rounds through.

We then slow mosied to the soccer field and did some sprints (600yds worth)

then it was back to the AO

MARY:
We started with some ring of fire abs (legs up at 45), then 25 each of flutter kicks, hello dollies, and LBC (which bartman led us in). And lastly an agonizing minute of boat canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I have been reading a book titled “Beautiful Outlaw” and in reading through it I often pondered how awesome it would be to be a disciple of Jesus in those times, all the camp fires they sat around laughing and cutting up, miles and miles they walked with Him, and many numerous gatherings they were a part of with Jesus. It almost gave me a feeling of envy to think how close they became with Jesus while he was walking amongst us. It then dawned on me how that is exactly what we are called to as Christians today. Jesus may no longer be walking amongst us in Human form but He is still very much alive and speaking and listening. I encouraged the PAX to not fall into the trap of trying to fall in love with a set of rules or the idea that God loves them but instead to pursue a friendship with the person of Jesus, just the same as his disciples did so long ago.
MOLESKIN:
Closing prayer
ANNOUNCEMENTS:

Burpicide to the Pavalon

THE SCENE: around 70 – warm & steamy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Side straddle hops x 20
  • Tempo merkins x 10
  • Tempo squats x 10
  • Cherry pickers x 5
  • this/that stretch

THA-THANG:

  • Indian run to base of Matterhorn – last man drops & performs 2 merkins before running to front of line
  • Suicide run up the Matterhorn
    • 8 cones lined up the hill
    • Burpees at each cone increasing by 2 each time:  2,4,6,8….16.   Had to stop at 14 due to time.
  • Countdown at the pavalon
    • Start at top & work your way down the list.  Rinse & repeat eliminating the lowest rep exercise each time through the list.  Finish each trip down the list by running up the hill to the gate & back.
      • 10 wide grip pullups
      • 9 thrust merkins
      • 8 speed skaters (each leg)
      • 7 dips
      • 6 box jumps
      • 5 decline merkins
  • Indian run back to the AO

MARY:

  • Box cutters x 25
  • Side crunch x 10 (each side)
  • Flutter kicks x 25
  • American Hammers x 20
  • 1 minute plank

COUNT-OFF & NAME-O-RAMA
22:   I-Beam, Snitch, Flute Loop, Waxjob, Driftwood, Wagon Wheel, Side Car, La-Z-Boy, Transfer, Smoker, Mayberry, Junk, Wallball, Pusher, Toto, Butters, Trap Door (FNG), Scooter, Bueller, Booger, Ratchet, Bartman

CIRCLE OF TRUST/BOM:
My 11 year-old son is out of town on a trip and called last night with a headache.  He was letting it get to him and making a mountain out of a mole hill…he was losing perspective on the situation and getting overwhelmed.  Funny thing is, we do this as men all the time.  It’s usually not a headache – usually it’s financial stress, work stress, family pressure, health needs.  We let these things grow in our minds until we think they are too big to handle.  God reminds us in the book of Deuteronomy that he is always with us.

“Be strong and courageous.  Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you”   Deuteronomy 31:6

This verse is taken from the time of Moses, when he was getting ready to hand the reigns over to Joshua.  Moses was reassuring both Joshua and the Israelites that God would take care of them in battle against their enemies.  We still have that same promise today.  Whatever your circumstance, large or small, God’s answer is still “I will not leave you nor forsake you”.  Don’t make mountains out of mole hills – give them over to the Lord in prayer and watch him do the work on your behalf.

MOLESKIN:

ANNOUNCEMENTS:

Tenzies

THE SCENE: Warm about 70 degrees. Pollen is everywhere.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, 10 odd count merkins, 5 Cherry Pickers

THA-THANG:
Do 10 of each exercise at each cone along the big loop.

  • Inch worms
  • Smurf jacks
  • One arm up planks
  • diamond mericans
  • 10 sec one legged stands
  • Run to top of hill at restaurant
  • Burpees
  • Squats
  • Reg mericans
  • squat jumps
  • wide mericans
  • bobby hurleys
  • iron mikes
  • shoulder tap mericans
  • lunges

Flutter kicks x 30 till 6 joins then Mosey to AO
MARY:
Ring of fire-leg lifts x3
COUNT-OFF & NAME-O-RAMA
19 in attendance
CIRCLE OF TRUST/BOM:
Talked about example of doing a mud race with my wife and being too self centered and wanting to run it and do it fast. My wife is not in the shape I’m in and really struggled. I got irritated and she could sense it and along with the fact we got there late and she hates the shape that she is in, ended up having a small panic attack. It litterly took that for my dumb ass to figure out that the day was not about me running a race but about spending time with my wife and the mother of my children.

so…..when you spend time with your family, BE THERE for them mentally as well.
MOLESKIN:
Good chatter this morning and some new guys are adding some good energy to the PAX
ANNOUNCEMENTS:
Hardship Hill, prayers for Tanks wife

Fear the Lord

THE SCENE:

68 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick mosie around the outhouse

SSH x20 IC
Cherry Pickers x10 IC
Some o’ this, Some o’ that
THA-THANG:

Tre UP! Get a CMU and a pair of rocks

FEAR THE LORD (Dora Exercise)

Partner 1: rock/CMU exercise

Partner 2: run to the hill

Partner 3: Hill exercise

Rock exercises: 200 total each

Flys (2 rocks)
External rotation curls (2 rocks)
ABCs (Alphabet x6)
Rows (big rock)

Tricep extensions
Hello Dolly
Elf on the shelf (lift, reach across overhead)

Lazy Boy Curls (palm up grip)
Overhead Press
Reverse crunches
Dry docks

Hill exercises: 20 each
Wide Merkins
Imperial Walkers
Squats
Derkins
OPP (one armed pickle pounder)
Mountie Squats (toes out)

MARY:
Didn’t we do enough during the beatdown?
COUNT-OFF & NAME-O-RAMA
Tank,  shooter, Tweety, Bowflex, Butters, Frosty, Bartman, Farva, Fluteloop, I-beam, Respect, Snitch, Wagon Wheel, Booger, Laettner,  Abacus, Detention, Woodshack, Deadhead, Ribbed, Podium, LA-Z-Boy, Waxjob, Smoker
CIRCLE OF TRUST/BOM:

I have a colleague w/ wisdom and maturity issues. Started praying about him, and then for him to develop more maturity and wisdom. God chuckled at me. “It takes one to know one, my boy! Don’t you remember when this was you?”

Immediately I had the words of Proverbs 9 in my head. The fear of the Lord is the BEGINNING of wisdom.

I do remember, because it wasn’t too long ago and I consistently fail in these same things. The fear of the Lord is the BEGINNING of wisdom.

I don’t know where the end is, but the beginning of wisdom is fearing the Lord. This isn’t about being terrified or feeling guilt and shame for our wrong doing. This is about recognizing the natural order of things and in whose world we are living. Recognizing whose children we interact with every day and just how much He loves us…AND them! We are loved as sons, but we bear the responsibility to carry that name!

We all think we’re football experts. We’ll talk for hours about what needs to change. We’ll tweet endlessly, and even call into radio shows to second guess decisions. But none of us would walk into Jeremy Pruitt’s office and presume to tell him what he needs to do or how he could do it better. Why? ‘cuz that’s his world and we KNOW we don’t belong in charge of it.

Apply the same to God. You are not in control of half of what you think you are, and you mismanage most of what you are in control when you do it under your own steam. Recognize whose you are and in whose land you live…change that perspective and you’ll see some new wisdom come your way.

“The fear of the Lord is the beginning of wisdom, and the knowledge of the Holy One is insight. For by me your days will be multiplied, and years will be added to your life. If you are wise, you are wise for yourself; if you scoff, you alone will bear it.”
‭‭Proverbs‬ ‭9:10-12‬ ‭ESV‬‬
http://bible.com/59/pro.9.10-12.esv MOLESKIN:
This was a tough workout, but a pretty fun one. Lots of mumble chatter and sore muscles. I was proud of the men.

ANNOUNCEMENTS:
Hardship Hill registration is full!