F3 Knoxville

The Importance of Fatherhood

The Scene: 68 and gloomy!

F3 Welcome & Disclaimer

Warm-O-Rama
– Side Straddle Hop x 25
– Imperial Squat Walkers X 20
– Arm Circles x 16 each way
– Merkins x 10

Mosey Lower Parking Lot – Partner up in 3’s

Blockee Burp and Merk up to 10 – 1 Burpee with CMU increasing the push-ups every time up to 10. In cadence

Parking Lot Sprints – 5 Sets each
– Partner 1 – Rows
– Partner 2 – Curls
– Partner 3 – Running

Blockee Burp and Merk up to 10 – Burpee with CMU increasing the push-ups every time up to 10. In cadence

4 Corner Escalator – 10 burpees, 20 Squat Jumps, 30 merkins, 40 squats
– 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

Aiken Legs – CMU on side for box jumps
– Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

MARY
– Flutter kicks x 25
– Sun dial x 20

COT
Communicate
With Father’s day this past week what comes to mind when you think of the word father?

Whether the answers are positive or not, one thing was clear: fathers have a tremendous impact on their children.

It has been said that children grow up with the desire to either be like, or be nothing like, their father.

With so much at stake, how can we ensure that we become good fathers?

The Bible has a lot to say on the matter. God calls himself father. Some of our best lessons on how to be a good father come from observing God interact with His children throughout Scripture.

The Genesis account of creation begins with God speaking the universe into existence. It then goes on to chronicle His conversations with mankind, starting with Adam and continuing on through angels, dreams, and prophets. In later Scriptures we learn that God also spoke through his Son, Jesus, and through the Holy Spirit.

If we are to father like the Father, then we must learn to communicate—frequently.

This can be difficult for us as men. The pressures of work and our various responsibilities often leave us drained. By the time we get home we often don’t want to talk. We may say little to our wives and even less to our children. We just want to find a quiet place to unwind.

While this is understandable, we dare not stay silent too long. Our children need our input. A father’s words are powerful and can often define the course of a child’s entire life. A lack of words can leave our children lost and without direction. We must take care not to give our best words to our employers and leave our wives and children with our leftovers.

What was the last thing that you said to your children? Was it a command, an expression of disapproval, or a proclamation of your love and admiration? What if those words were the last that they ever heard you speak?

Pray that God gives you the wisdom to know which words your child needs to hear from you, and the courage to speak them.

The Power of Three

THE SCENE
68 and Muggy

F3 Welcome & Disclaimer

THE THANG
COP
– SSH 25x (IC)
– Side Lunges 10x each leg(IC)
– Burpees x10 OYO
– Dive Bombers 15x (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)
– Burpees x10 OYO

Divide into 3 groups and mosey with your group to the specified area…
– Group 1: w/Woodshack to flag pole / pavilion area
– Group 2: w/Pfiffer to hill near parking lot
– Group 3: w/me (Cap’n Crunch) stay in parking lot

Group 1
Circuit Circus
Divide up and head to 5 Stations (in the pavilion area).  PAX perform the prescribed exercises at the station and then move clockwise to the next station.  Continue rotating until time is up.
– S1: 10 Burpees & 20 Reverse Pickle Pounders
– S2: 15 Superman Swims &20 4ct Flutter Kicks
– S3: 10 Chin-ups & 20 Prisoner Squats
– S4: LCS Shuttle (Lunge to 1st cone, Bear Crawl back to 2nd cone, Sprint to 3rdcone and back)
– S5: 20 Derkins & 20 Let Me Ups

When relieved by Group 3, gather together and mosey to the hill.

Group 2
CMU Back Blaster
Get with a Battle Buddy.  Battle Buddy 1 runs to top of hill, does 3 burpees then back down.  Battle Buddy 2 does 1 of 3 exercises while Battle Buddy 1 is running.  When Battle Buddy 1 gets back they switch.  Do rotate through the three exercises and repeat until time ends.

Exercises:
– CMU Press
– CMU Swing
– CMU Bent Over Rows

When you see Group 3 move, gather together and mosey to parking lot.

Group 3
Escalation
Partner with Battle Buddy of similar fitness level. There are six drills, each has an exercise to be completed on the spot and an exercise involving shuttle run of some type.  One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.

Each drill will be 1:45 with 20 seconds rest in between each set.

Drill Shuttle Exercise Exercise at the Cone
1 Sprint x2 Diamond Merkins
2 Bear Crawl Star Jumps
3 Lunges Burpees
4 Sprint x2 Carolina Dry Docks
5 Bear crawl Squat Jumps
6 Lunges Burpees

When time is up, gather together and mosey to flag pole/pavilion area to relieve Group 1.

Groups rotate until time is up

COT
Number off & Name-O-Rama

BOM
The opposite of manhood isn’t womanhood, it’s boyhood!  Our goal as HIMs is to always be moving forward own the road of maturity (RFP).  What F3 has taught me is that growth (physical, relational and spiritual) comes through challenge, consistency and comradery.

  • Physical: Take your DRP (Daily Red Pill)
    • Challenge – Get up and get out in the gloom!
    • Consistency – Daily
    • Comradery – the PAX
  • Relational: No lone ranger
    • Challenge – Reject passivity and engage with family, friends, co-workers and neighbors
    • Consistency – Daily
    • Comradery – the PAX
  • Spiritual: Luke 9:23, “And he said to all, ‘If anyone would come after me, let him deny himself and take up his cross daily and follow me.’”
    • Challenge – Obedience and faithfulness
    • Consistency – Daily
    • Comradery – the PAX and Jesus himself (“follow me”)

MOLESKIN
This morning we had a special guest from a local news affiliate.  He came to do an online piece on F3.  He asked if I thought I could get a good sized group out on a Wednesday morning at 5:30am…61 PAX including 3 FNGs answered with a resounding “HELL YEA!”  For me, this sums up F3 Knoxville.  Over the pas 18 months this PAX has set the bar and then surpassed it when it comes to heart, passion, and dedication.  They work hard, play hard and always have each other’s six.  There is absolutely no questions…I’m a better man for being a part of this PAX, and Knoxville is a better city due to what these men are doing in each other.

Hi my name is: CMU

The Scene: the Dog Pound 68 degrees and a little muggy.

F3 Welcome & Disclaimer

Warm-O-Rama
Mosey to the speed bump w/o CMU
Big arm circles x10
Come in close. Pass the CMU around w/twist
10 merkins

Tha-Thang:

Partner up with someone new. You must learn 3 things about them during the workout
Mosey to bottom of Matterhorn the long way w/CMU taking turns carrying CMU.
Stop at every cone and do 5 burpees, 5 merkins, 10 BBS feet to feet passing CMU back and forth, and 10 back to back CMU exchanges. Run up to restaurant or around loop till 6 finishes.

At Matterhorn, leave CMU and sprint to light pole.
“Forgot” the CMU go back down and get it.

Mosey w/CMU to top of Matterhorn, plank, mosey to Pavalon.
At Pavalon: partner runs to trees (30 yards) with CMU while other partner does AMRAP of Pull ups, switch, then dips, switch, then decline merkins.

Mosey back to top of Matterhorn. 10 merkins

Mosey to AO

BOM:
Getting to know you
We got to know our CMU and workout partner a little better today.
We interact with people on a daily basis and often times we know nothing about them. Do they have kids? What hobbies do they have? Do they like sports etc.

John 13:34-35
Jesus said: “A new command I give you: Love one another. As I have loved you, so you must love one another. By this everyone will know that you are my disciples, if you love one another.””
‭‭
By showing interest in someone and getting to know them as a brother or sister we are in part doing what Jesus asks. These relationships are important to God. He had a relationship in the very beginning with the father/son/Holy Spirit and was one of the final things he told us while on earth.
So, go connect to someone today and show them love through caring for them and wanting to know more about them.

Moleskin: I saw some of the guys that typically struggle really push hard this morning and are making big strides in their fitness levels. Good chatter this morning considering we were all gasping from the thick humid air.

Loop-de-Loop

The Scene: 64 and clear

F3 Intro and Disclaimer

Warm-O-Rama:

Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
ISO Squat x 15 IC

Tha-Thang:

Mosey to Baby Everest
Monkey Humpers ’til 6 arrives
Loop-d-loop up the hill
Monkey Humpers ’til 6 arrives
Loop-d-loop down the hill
Monkey Humpers ’til 6 arrives

Mosey to Tennis Courts
Quarter Pounder….with cheese please!
25 yard sprint, 25 merkins, back shuttle to the start, 10 burpees (the cheese)

50 yard sprint, 50 squats, back shuttle to start, 10 burpees

75 yard sprint, 75 MTN Climbers, back peddle to start, 10 burpees

100 yard sprint, 100 BBS, back shuttle to start, 10 burpees

Mosey back to AO

MARY:

Flutter Kick 20x

Hello Dolly 20x

Side Cruches 10x x2

WORD:

The difference between “Have To” and “Get To”? All in how you approach life…

Moleskin:

I loved being back in the PAX this week – really glad I got an open Q last minute.  Super stoked to meet the new FNGs and hope they ALL come back and get better together! -Ratchet

Chutes & Ladders (and Audibles)

The scene: 61 degrees and perfect

F3 Welcome & Disclaimer

Warm-O-Rama:
Mosey around outhouse
Baby Arm Circles
10 merkins
This and that
SSH x20

Tha-Thang:
Consult the Chutes and Ladders “board” and roll the dice.

Big number is number of reps. Exercise is on the side.

AUDIBLE: Changed exercises since we had one KB.

(Burpees, get ups, merkins, jump ropes, dry docks)
Go until you win or Time…..called audible after a couple rounds.

Audible:
Line sprint suicides on tennis courts
After touching each line do 5 burpees (total of 15)
20 merkins (60)
30 BBS (90)
Bernie sanders sprints down and back w/20 dry docks, 30 LBCs, 40 SSH*
*may not be 100% accurate.

Mary:
Ring of Fire leg lifts
Peter Parkers

Word:

I found myself speaking negatively of someone I haven’t seen or talked to in several years and afterwards I felt like a jerk. Here I am talking about someone who did something years ago and I am judging them for it still today.
What if God felt that way of us? Life would be pretty bleak.
My mother said to me when I was young, if you can’t say anything nice about someone, don’t say anything at all. We need to remind ourselves that our talk can be hurtful to others and can cause serious damage.
So Eph 4:29 needs to be a scripture to pull out for a reminder to speak positively of others.
“Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.”
‭‭Ephesians‬ ‭4:29‬ ‭NIV‬‬

Moleskin: The best laid plans and even tested plans don’t always work out like you intend. But the PAX adapted well and we got busy by adding some running in the mix and ended up with a decent workout…..I think…

Sorry I #fartsacked today @Tank and was unable to bring the Kettlebells…this looks like it was an awesome workout.  Bring it back for your next Q and we’ll make it worth your while!  -Ratchet