F3 Knoxville

Tag: Cat Gut

Presents for Everyone

THE SCENE: Cold and clear
F3 WELCOME & DISCLAIMER
THA-THANG:
Handed out some presents early – 25 envelopes, each containing an exercise. We went through our gifts in sequential order:

  1. 25 SSH
  2. 10 Tempo Squats
  3. 10 Tempo Merkins
  4. 12 Baby Arm Circles (forward and reverse)
  5. Bear Crawl across the parking lot
  6. Crawl Bear across the parking lot
  7. 20 Derkins
  8. 20 Bench Rows
  9. 10 Burpee Box Jumps
  10. 15 LBC’s (4 ct)
  11. 20 Tuck Jumps
  12. 15 Hand Release Merkins
  13. 10 Lunges (10 each leg)
  14. 20 American Hammers (4 ct)
  15. 10 Dive Bombers
  16. 10 Iron Mikes (4 ct)
  17. 15 Sweat Angels (4 ct)
  18. 15 Diamond Merkins
  19. 20 Squats (4 ct)
  20. 20 Flutter Kicks (4 ct)
  21. 20 Dry Docks
  22. 20 Jump Squats
  23. 15 Box Cutters (4 ct)
  24. 10 Burpees
  25. 1 Time All You’ve Got up Little Baby Hill

MARY:

Just enough time for some plank work and Cap’n helped us cash out with some ATM’s

COUNT-OFF & NAME-O-RAMA
33 HIM’s – no FNG’s

CIRCLE OF TRUST/BOM:

Especially this time of year, it’s easy to get caught up in the busyness – getting things wrapped up before the new year, planning for next year, finishing up the Christmas shopping, figuring out logistics for the holidays, etc, etc. Sometimes the most difficult task is to just slow down and enjoy the moments, the memories.

I’m as guilty as anyone when it comes to getting caught up in the “hamster wheel of life” – creating my list of things I need to get done, worrying about what’s to come tomorrow, and simply not slowing down to appreciate the moments right in front of me. I was reminded of this last night when I was getting ready for the Q this morning. I was preparing the envelopes for the workout (just another task that I needed to get checked off my long list of things to get done over the next couple days), but my 4 year old son was so excited when I asked him to put some stickers on the envelopes. He swelled with pride knowing that Daddy needed his help, and he quickly plopped down next to me and began meticulously placing his Christmas stickers on each envelope. It was just a little moment – inconsequential in the grand scheme of things – but I cherished that time with him. He won’t always be 4 years old, and he won’t always want to help his Dad with those silly projects.

Cherish the moments.

Deck the Asphalt

 

THE SCENE
34 and clear

Welcome & Disclaimer

 

THE THANG
COP
SSH 4ct x30 IC
Chinooks Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Line up on curb
Rocky Balbos x20 IC
Merkins  x 4ct 10 IC
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC
One lap around the parking lot

Line up on the curb.

 

Deck the Asphalt
The deck of cards determines our destiny!
For all suits with a card value of 1-6 = Suicides based on the value of the card

  • Example: draw a number 4 card (4wo Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. run to Cone 3, back to Start, run to Cone 4, back to start. Done.

For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

  • Hearts: Burpees
  • Spades: Squats
  • Clubs: 4ct Flutter Kicks
  • Diamonds: Merkins
  • Face Cards = 15 reps
  • Jokers = run to the top of the hill, perform 1 burpee and back to the curb.

Finishing deck results in: 85 Merkins, 85 Squats, 85 4ct Flutter Kicks, 85 Burpees, 20 suicides and 1 Hull Run in under 45 minutes.

 

COT
Number off and Name-O-Rama – 24 PAX

 

BOM
Golden Rule: Do to others as you would have them to do to you. (Matthew 7:12)
Golden Result: In general, people will treat you in the same manner that you treat them.

The importance of knowing the Golden Result is it reminds us that in many ways we are creating the world around us.  When it seems like everyone around us is “out to get us” that’s a cue to look inward and reflect on how you are relating to others.  As a HIM we seek to be men of impact, not men of excuses.

Today, be the type of person that changes the relational temperature of the room. Bring grace, humility and love where every you go and see if it is not returned back to you 10 fold.

Submitted by
Cap’n Crunch

I Heard the Bells…..

THE SCENE: gloomy and 40 degrees.  perfect weather for a workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighter w/baby arm circles and tempo merkins and tempo squats and SSH
THA-THANG:

  • Mosey to rock pile w/2 rounds of exercies
    • squats w/overhead press
    • woodchoppers
    • curls
    • merkins w/rocks
    • flutter kicks
  • mosey to parking lot by playground (drop the lowest exercise after each lap
    • 10 squats
    • 9 plank jacks
    • 8 merkins
    • 7 box cutters
    • 6 monkey humpers
    • 5 burpees
    • 4 jump squats
    • 3 CDD
    • 2 diamond merkins
    • 1 burpee

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“I heard the Bells on Christmas Day” poem by Henry Wadsworth Longfellow.  written out of grief for wife and son.  Christmas is about hope through Jesus.  Reach out to your brothers who are suffering and Christmas is a tough time of the year.

A little Route 66

THE SCENE: 30 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Some mosey with SSH, Tempo Squats, Cherry Pickers, Merkins, and Baby Arm Circles mixed in

THA-THANG:

Route 66 day – completed the following exercises in succession:

  • Burpees
  • Flutter Kicks (4 ct)
  • Merkins
  • Jump Squats
  • American Hammers (4 ct)

Mosey around the oval parking lot until the six finished. Then headed up to the pavilion for a set of 11’s – exercises were Bench Rows and Box Jumps.

MARY:

Just enough time for some Hello Dollies, Sweat Angels, and finished with 30 seconds of LBC’s

COUNT-OFF & NAME-O-RAMA
24 HIM’s including 1 FNG – Welcome ‘Snoopy’

CIRCLE OF TRUST/BOM:

We have a lot to celebrate this time of year, but for some men, it’s a time of loneliness, isolation, and feelings of worthlessness. Those feelings aren’t confined to the holidays obviously, but they can be heightened around this time of the year. We’ll never fully know the battles that others around us are fighting on a daily basis.

If God has put someone on your heart, just reach out to them. A quick phone call (even a text) could make someone’s day. Just hearing the words “I was thinking about you man” can make all the difference in the world. It’s easy to fall into the trap of thinking about someone but not letting them know that you’re thinking about them, not reaching out, not taking any action. We have thousands of excuses for it – I’m just too busy, I’ll do it later, etc., etc., but they are all just that – excuses to justify our inaction. Let’s make it a point to actually reach out when God puts someone on our hearts this week.

The Weatherman is a Liar (v1)

THE SCENE: Cold, wet, a bit icy. 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x BAC IC
Little bit of…
10x Sumo Shoulders IC
10x Hillbilly IC
10x Tempo Squat IC
10x Tempo Merks IC
5x Bodybuilders (8ct) IC

THA-THANG:
Shoulder Shredder (100 reps)

Stay in parking lot. PAX partner up along baseline:
Partner A: Run to other side, perform 2x bodybuilders, coming back: bear crawl 3 parking spaces, lunge 3 parking spaces, run back
Partner B: Flapjack (5 merks, 5 flutters, R&R)
Performed 3 sets of above

PAX mosey to picnic tables by concession stand

PT Pyramid:

  • 1 table row (pull-up), 2 merkins, 3 Big Boy Situps
  • 2 rows, 4 merks, 6 BBS, continue up the pyramid
  • …
  • 6 rows, 12 merks, 18 BBS, then back down the pyramid
  • …
  • 1 rows, 2 merks, 3 BBS

PAX mosey to large chapel area where FiA works out. Partner up:
Partner A: Bearcrawl forward to other side, crawl bear back, crab walk forward, crab walk reverse
Partner B: Flutter kicks
2 sets each

PAX mosey back to AO.

MARY:
Had 4 minutes left, so we did another Shoulder Shredder (100 reps)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about working/practicing things you hate doing (i.e. bear crawls & crab walks) to turn deficiencies into strengths.

ANNOUNCEMENTS:
Mend House workout on Wednesday 12/12
2nd F at Printshop on 12/19 (will send invite)