F3 Knoxville

Tag: Bueller

Play the hand you’re dealt.

The Scene: 39 and rainy

F3 Welcome and Disclaimer

WARM-O-RAMA
SSH 20
Around the world 10
Figure 8s 10
Squats 10
Jog around Pavalon

THE THANG:
Deck of Cards
Each suit is an exercise, do # of reps on card. (Face cards are 10, Ace 1, joker 30 sec rest) no resting in between, constant movement.

Round one-Full Deck
Hearts- American swings
Diamonds- burpees
Clubs- Overhead presses 1/2 each arm
Spades- squats w/bell
(Equals 96 reps total for each exercise)

Three laps around Pavalon

Round 2 – Half deck
Hearts-mericans
Diamonds-SSHs 3 count
Clubs- high pulls
Spades- BBS w/bell

MARY:
Flutter kicks
Box cutters
American Hammers w/KB

WORD:

Be a Christ Follower not just a Christ fan.
too many times we miss an excellent opportunity to share the good news with people we interact with on a daily basis. Whether that be coworkers, family, friends, or a complete stranger. One of the things that God specifically asks us to do is spread his Good News. To act on the great commission.

“Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit,”
‭‭Matthew‬ ‭28:19‬

Step out there, be bold, talk about the Good News and how it’s changed your life.

Welcome to the JUCO

The Scene: 40 degrees.  Clear and breezy

Welcome and Disclaimer

The THANG: Welcome to the JUCO

COP

  • Side Straddle Hop X 20 (IC)
  • Burpees X 10 (OYO)
  • Imperial Walkers x 15 (IC)
  • Baby Arm Circles x 10 each way (IC)
  • Copperhead Squats x 20 (IC)
  • Merkins x 20 (OYO)

Mosey to East Campus

  • Burpees X 10 (OYO)

Mosey to “The Dawn Wall”

  • Burpees X 10 (OYO)

11’s: BBS on bottom, Merkins up top, Summit when you’re done!

Mosey to The Steps and run up/down x 3

Mosey to “The Sophomore”

  • Burpees X 10 (OYO)
  • Run to the top
  • Squats X 40 (IC)
  • Run to the bottom

Mosey to “The Courtyard” and stop at the walls

  • Dips X 20 (OYO)

Mosey back to the AO

COT

Name-O-Rama

BOM: Growth

From Toto:

It was a great pleasure to lead the 11 HIMs that posted with me at the first PAX at the JUCO this morning.  I am truly humbled by the excitement and energy demonstrated by this group.  We took a quick tour of the campus and tried out a few features. This AO has much to offer,  The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership. From the first workout January 1, 2011, F3 has continued to grow in numbers and in strength.  The launch of the JUCO in Hardin Valley is another seed being planted.  Let’s reach out into our community and grow this PAX.

On and individual basis, F3 provides opportunity for each of us to grow spiritually, physically, emotionally, and mentally.  If you were to take a catfish and put it in a small aquarium, that fish would only grow to be maybe a foot long and it might weigh a quarter of a pound.  But, if you took the identical catfish and placed it into a pond, it might grow to be three feet long and weigh over 50 pounds.  Make a commitment to remove your barriers and challenge yourself to be Big Fish.

It’s BO Time!

The Scene: 36 degrees windy with light misty rain/snow blizzard stuff

F3 Welcome and Disclaimer

Warm-o-Rama:
SSH x20
Baby arm circles x 10 F&B
Rocketts 10 3count
10x ‘merkins

Tha Thang:
Mosey to Cory Hill w/CMU
10x ‘merkins on CMU
– Bear crawl up hill and down
10x squats w/CMU
– Bear crawl up hill and down
10x presses
– Bearcrawls up and down
Plank till ‘6 catches up

Mosey to Little Everest w/CMU
Partner up:
Rd#1
one takes CMU to top does 15 burpees, while partner continuously squat presses CMU at base.  Partner runs down (w/o CMU)and switches.
Rd2: 25x ‘merkins/tricep presses switch
Rd3: 20x curls/lunges switch
Rd4: 5x burpees, 5x merkin, 5x curls/squats switch and recover
Both mosey to parking lot at top.

CMU suicides
Start at line. Run with CMU to cone (50 yards) do 5 burpees. Run back to start and do 20 curls, take it to second cone (30 yds)do 5 burpees, back do 20 curls. Run to third cone (20yds) 5 burpees back 20 curls.
Repeat-o with CMU but w/o burps-curls

Mosey to AO w/CMU
Get out box of Bojangles “biscuits”

Circle of fire
Al Gore shuffle w/CMU in circle as a group.
Each PAX yells out an exercise and number. Circle rotates opposite direction each call out.

BOM:
Stained glass
As people, we are broken scratched, beat up. We were perfect smooth glass when created in the garden but sin entered our lives and broke everything. We are nothing but a pile of broken glass.

But Christ through his sacrifice took our brokenness, perfectly put us back together in a way that we are even more beautiful. Where his light shines thru us and others will see his glory.

Resolve. Tested.

The Scene – 55 and dank

F3 Intro and Disclaimer

Warm-O-Rama
Mosey to the Outhouse
Around the Worlds
Figure 8s
Halos
20x Merkins
Russian Swing
American Swing

The THANG
3 Rounds
100x Jump Rope
50x Weighted lunges
40x ‘Merkins
30x American KB Swings
20x Goblet Squats
10x Side Squat
5x Burpees

MARY
Flutter Kick

Weighted Sit-up

American Hammer (of course!)

Peter Parker (thanks to Tweet-E and Tank for taking over!)

COT
Count-off
Name-a-Rama

WORD
Have a Plan.

MOLESKIN
It was a really gloomy morning – the humidity was almost beginning to spit.  Tweet-E was in much better state than he was yesterday, but this one got him.  I think it got all of us.  I brought the 2-pood ‘bell out for some fun, but only used it for the AM swings – and it smoked me.  What’s up with the 50 lunges????  Weighted?  Seriously reconsider that one again.  Until next week.

Groundhog Day at The Dog Pound

The Scene:  50 and cloudy
F3 Welcome and Disclaimer
THE THANG
COP – 
Introduce the Merdipkin
(Also known as Mr Dipkin, or Dipkin for short)
Partner A in plank, Partner B places his feet on A’s back of his hands behind himself on the ground in dip position perpendicular to A. A does a Merkin, then B does a dip. Repeat, alternating in a seesaw pattern until the reps are complete.
Mosey to the trail of tears
Partner up
SSH x20 IC
Cherry Pickers x5
Dipkins 20 each way
Run a lap
Repeat the exercises, run a lap, repeat, repeat, repeat
Circle up
50x LBC IC
30x Tempo squats IC
50x LBC IC
20x reverse crunches
30x Tempo squats IC
50x LBC IC
10x more Dipkins each
 
Mosey back y’all
Circle of abs – 5 min
 
BOM/WORD:
 
We joked around some today and had fun with the idea of the movie “Groundhog Day – the day that keeps repeating it self. In real life, we often can fall into the same type of issue. We will do the same things with the same people and it becomes monotonous. It can leave us with the sensation of wanting more. It’s not wrong to want more, it’s not wrong to want to be successful and it’s not wrong to want new experiences. However, we can be left frustrated and that frustration from creep interactions with her coworkers, spouses and families. As I consider this I was reminded of a scripture I recently read through with my children.
 
“What causes quarrels and what causes fights among you? Is it not this, that your passions are at war within you? You desire and do not have, so you murder. You covet and cannot obtain, so you fight and quarrel. You do not have, because you do not ask. You ask and do not receive, because you ask wrongly, to spend it on your passions.”
‭‭James‬ ‭4:1-3‬ ‭ESV‬‬
When we don’t get what we want we get frustrated. It doesn’t take a lot of introspection to be able to see that in our own lives. When we strive for things we want because we think it will make us happy, or fulfilled we miss the target and the frustration does not lift. Instead we should focus on those around us. We ought to ask the question, “Lord, is this something I should desire? Is it something you intend for me to have?”
When we ask for things, not to spend on our own quest for personal enjoyment, but rather to pour into others, the frustration is replaced by joy and contentment when the gift is bestowed. I encourage you to ask the question (above) before you ask for the gift.
Moleskin
I hate running. Running sucks. But, I got talked into this #CSAUP Tennessee Ragnar Relay and have to train…so today we ran more than my usual workouts. The men fussed a little. My legs tried to quit on me. But we pushed through the repetitive workout together. Good job men.