F3 Knoxville

Tag: Bowflex

Bunch o Hunks at the DAWG POUND

THE SCENE: Perfect early morn weather yessirrr

WARM-O-RAMA:

Side straddle hop ~20 IC

Tempo Squats- 10 IC

5 Burpees

Merkins- 10 IC

Short Mosey

5 Burpees

THA-THANG:
Mosey to the tennis court

Dirt/Contact

  • 4 Count Flutter Kicks x 20
  • Inchworm Half the court
  • 3 burpees
  • Lunge second half
  • 3 burpees
  • Sprint back

Repeat two more times with the other two sets beginning with 20 merkins and 30 reverse crunches

Run Like an Antelope/You Enjoy Myself

Mosey to the track

Partner Section

  • At the entrance to the track, 4 count flutter kicks x 20
  • At the first turn, 20 dips, 10 burpees, 20 reverse crunches
  • Second turn, 10 sundials each leg, 20 merkins

Rinse and Repeat

Heavy Things

Mosey back to the AO for some dealer’s choice

Boat Canoe via Ratchet IC

Pickle Pounders via Mayberry IC

5 Cheeky Burpees at the end
CIRCLE OF TRUST/BOM:
Recently, I have been thinking about the proper way to live life. It has become apparent that life is full of suffering, which is quite depressing, but there is a way to live in which nihilism does not creep. I believe that would be to live life accepting responsibility, which is a sacrifice, but it assigns meaning to life. I think that this is a very powerful idea. If you accept those things, then you will not find yourself hiding from pains and seeking only pleasures, but maybe you can confront the pains and compose something better for you and those around you.

Cain and Abel

I spoke briefly about the story of Cain and Abel. In the first half of the story a few things happen.

Abel is making good sacrifices and is looked upon favorably by God

Cain is making lackluster sacrifices and is not looked upon favorably by God

Abel’s life seems to manifest in an idealistic manner

Cain’s life is full of struggle

Cain becomes resentful and after being told by God to make better sacrifices, he decides to kill Abel (Abel is almost like the embodiment of the ideal, so in a way he is destroying what he could be if he makes the proper sacrifices).

The second half of the story deals with how to respond to an act, but the main points I wanted to convey lie in the first half

  1. You can choose to live a life without sacrifice, but it probably will be a life without meaning i.e. even if you have all the material goods you could ever want, they will not be actually worth anything, since you decided not to make a sacrifice and because of this, there is no meaning in your life.
  2. Making good sacrifices is your best chance to have your life manifest itself as close to the ideal as possible. It will not always work, but when it doesn’t, you just need to reorient your sacrifice. For example, I recently took an exam. I made some silly mistakes that will cost me, even though I restricted things I value (time with friends and family). However, all I need to do is reorient how I used that time and I will likely not make the same mistakes in the future.
  3. Pick the life full of meaning. Be responsible, make sacrifices. You will be forced to confront the unknown, gloom, pain, but you and the others around you will be better.

 

No Mosey, All Business!

THE SCENE: 64 & Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
COP:

  • SSH x30 IC
  • Tempo Squats x15 IC
  • Dive Bombers x15 IC
  • Diagonal Lunges x15 IC
  • Burpees x10 OYO
  • Baby Arm Circles Fwd x10 IC
  • Baby Arm Circles Bkw x10 IC

THA-THANG:
Everyone line up on the curb and get in groups of 3.

Triple Sprints
2 men at Cone 1 (orange cones) and 1 man at Cone 2 (orange cone).  One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone, stopping in the middle at the yellow cone to do 2 burpees.  Then man at Cone 2 runs to Cone 1 while other men do exercises.  First man now runs to Cone 2.  Rinse and repeat for 6 minutes.

Upper Body:
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Shoulder Taps / Superman Swims

Abs:
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Lower Body:
Cone 1 = Squats / Skaters
Cone 2 = Reverse Lunges / Side Lunges

10 count recover then circle up for the Accumulator.

Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:

– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:
– Exercise 1: Burpees
– Exercise 2: Wide Merkins
– Exercise 3: Narrow Squats
– Exercise 4: Dry Docks
– Exercise 5: Jump Squats

Stay in circle, get on your 6 and get ready for some Mary

MARY:
4ct Flutter Kick x20 IC
4ct Side Crunches, Rt. x10 IC
4ct Side Crunches, Lf. x10 IC
4ct Flutter Kick x10 IC

COUNT-OFF & NAME-O-RAMA
43 PAX, 1 FNG – Drawstring

CIRCLE OF TRUST / BOM
Part of our growth is spiritual.  One observation YHC has made recently is that most men seem restrained and bored on Sunday mornings at church.  Rather than their faith igniting them, it seems to be hindering them from being who they are.  This is the exact opposite of God’s intent for us as men.  Our faith is not meant to fence us in, but fuel us for a life of impact and significance!  My faith informs me that there are no idle moments, everything has eternal significance.  Even the most mundane experiences, when viewed though faith have potential to be life-changing.  It’s about perspective.  It’s about seeing our lives as more than a quest for self-comfort and self-satisfaction.  It’s about seeing life as Jesus did…an adventure where we are part of something greater than ourselves.  We are meant to be life-givers, servant-leaders…HIMs!

Choose today to view your faith from the lens of what you give rather than receive.

MOLESKIN
It was a beautiful, clear, cool Monday morning and the PAX were out in force!  No mosey today, all business.  The men busted it for a solid 45 minutes and it was a great start to the week.  We also had a guest, cameraman from WVLT news was on site to get some video for a story they will be doing later this week.  No Sad Clown Is Safe!!!

ANNOUNCEMENTS
Alcoa/Maryville Launch – 10.14.17
Trucking to the Pound CSAUP – 10.28.17
GROWRUCK05 – 11.18.17

Submitted by Cap’n Crunch

Pee Rock Pyramid

THE SCENE: 69 and foggy
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Run in place / high knees ~ 1 min
SSH Burpees IC x 25
Nose Wipers IC x 10
Run Stance Squat Jump IC x 20
THA-THANG:

Mosey to pee rocks.
1. Grab 2 handheld (brick sized) rocks
a. Iron Squats IC x 20
b. Wonderbra IC x 20
2. Put small rocks back & grab a large rock
a. Hip Thrusters IC x 20

Pyramids with big rock. After each round run across parking lot to the gate & back.

With a single large Pee-Rock (aka Coupon) complete 7 Rounds of exercises, adding a new exercise each round.

  • 5 Burpees
  • 15 Merkins
  • 20 Goblet Squats
  • 25 Curls
  • 30 OH Press
  • 35 Hip Thrusters
  • 40 BBS

MARY:
Pretzel Crunches IC x 15 each side
Protractors
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST:
BOM:  Showed a quick clip of Penn Jillette (an Atheist) expressing his views on proselytization. His view: if you truly believe something to be true (i.e. heaven/hell, Jesus is the only way to heaven) and don’t share your faith about that item then you are in fact hating your fellow man. He goes on to say that if he truly believes a bus is about to hit someone, then he is eventually going to help that person get out of the way. He says Christians who don’t proselytize are the equivalent of letting that same person get run over by the bus. Honestly, he’s right. This video hits close to home because it is true of many Christians. My challenge to the PAX was to take time to reflect on this. Who do you share your faith with? Do you take your DRP when it comes to sharing your faith and having tough conversations?

The Agile Bear

THE SCENE
65 and Humid!

F3 Welcome and Disclaimer

THE THANG
COP
Arm circles IC 10 reps FWD then BKWD
Cherry Pickers IC 10x (4 Ct)
American Hammers IC 20x (4 ct)
Side-straddle hops IC 20x (4 ft)

Playground Shuffle 7/7/17 (3x)
7 bench jumps, 7 derkins, 17 Big boys
7 derkins, 7 big boys, 17 bench jumps
7 bench jumps, 7 big boys, 17 derkins

 

Agile Bear
Cardiac hill-run to spot 7 burpees, bear crawl to next curve 7 burpees, run/bear crawl to top and perform 17 of 1 exercise mosey to bottom start over and do the next exercise at top
-@top of hill:
17 mountain climbers
17 side straddle hops
17 squats
17 high knees
17 bicycles

Indian Moseys back to AO

COT
Number Off and Name-O-Rama

BOM
Live each day as they come and give every adverse situation up to the Lord. We do not know what each day holds and we cannot plan for everything. Each situation and event is given to us by the Lord and he provides us strength. Live each day at peace with what is going to happen

 

Beer Run

The Scene: 72 and clear

F3 Welcome and Disclaimer

Tha Thang:
COP

SSH x20 IC
LBAC IC x10 forward, 10 backward
Little some o’ this/that x2
Imperial Walkers IC x20
Carolina dry docks ICx20
Squats ICx20
Jack Webb – to the grass. 4:1 Merkins to Raise the Roof

Beer Run
Partner up
Run from the coupon pile to the grassy knoll
Coupon pile – grab a coupon, run back
Grassy knoll – Al Gore, 12oz curls

Pizza Run – groups of 4
Grassy knoll – 10 overhead presses, deliver the pizza back to the pile
Coupon pile – ultimate keg stand (hold partners feet on your shoulders, squats til the pizza gets back)

Puke and Rally
Wide line
Forward roll, 5 Carolina dry docks (rinse and repeat)

Walk of shame
Bear crawl the perimeter of the parking lot
In line, x10 on a 4-count, 10 squats between each set

Hoof it back down, pick up the 6 and hustle back to AO

MARY

Hello Dolly

Flutter Kicks

LBC x4 count – 25 IC each

BOM
“And he called the twelve together and gave them power and authority over all demons and to cure diseases, and he sent them out to proclaim the kingdom of God and to heal. And he said to them, “Take nothing for your journey, no staff, nor bag, nor bread, nor money; and do not have two tunics….And they departed and went through the villages, preaching the gospel and healing everywhere.”
‭‭Luke‬ ‭9:1-3, 5-6‬ ‭ESV‬‬
“On their return the apostles told him all that they had done. And he took them and withdrew apart to a town called Bethsaida. When the crowds learned it, they followed him, and he welcomed them and spoke to them of the kingdom of God and cured those who had need of healing. Now the day began to wear away, and the twelve came and said to him, “Send the crowd away to go into the surrounding villages and countryside to find lodging and get provisions, for we are here in a desolate place.” But he said to them, “You give them something to eat.” They said, “We have no more than five loaves and two fish—unless we are to go and buy food for all these people.” For there were about five thousand men. And he said to his disciples, “Have them sit down in groups of about fifty each.””
‭‭Luke‬ ‭9:10-14‬ ‭ESV‬‬

Once we learn to put our faith in God it becomes second nature to “trust” him in the small things. We get to work and can look around at our lives and say we “trust” him, even “serve” him by our typical functions. In this case, the disciples had just been authorized with power to do all the things that they had seen Jesus doing. They went out and did as they were told and came back to excitedly report to Jesus that they had been successful. But 5 minutes later when a really big problem was presented, they handled it the same way that we do. “Oh crap man, that’s a big one. I don’t think it can be done”

Where in your life is Jesus telling you to “give them something to eat?” What is the big challenge He is telling you to have big, ACTIVE faith about? Find it and do it!

Moleskin
This was a brutal shoulder workout. The forward rolls in the rain on muddy grass were crazy and the guys worked hard. Not every Q is this much fun!