F3 Knoxville

Tag: Cavalier

Oh my Quad! or What the Quad? Take your pick

THE SCENE: 70 degrees with 95% humidity
F3 WELCOME & DISCLAIMER : Standard welcome with COVID recommendations
WARM-O-RAMA:
SSH x 20 IC, Tempo Squat X 10 IC, LB Arm Circles x 10 IC both directions, This ‘n That, 20 High Knees x 2 Count OYO

THA-THANG:
Mosey to bottom of AO parking lot for Bearicides. PAX does Bear Crawl to first parking spot line and sprint back to start. Rinse & Repeat for all lines (9 or 10 I think). Hold Plank until 6 finishes.

Mosey to Flag Pole for 11’s with Jump Squats and Dips as exercises. (Used benches for dips)

Mosey by way of winding past Out Houses up to Splash Pad for Lungicides. PAX does lunges to first parking spot line and sprint back to start. Rinse & Repeat for all lines (15 or 16 I think). Hold Plank until 6 finishes.

Mosey around Splash Pad to Picnic side for 11’s with BBS and Merkins as exercises.

Mosey by way of winding past Out Houses back down to Tennis Courts. PAX held Wall Sit & Plank to failure.

MARY:
Only had about 30 seconds left so we did Flutter Kicks x 20 IC 4 Count

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today’s workout was about the value of making Trade-offs in life. We all have opportunities to make a change and need to know when to do so. Recently I had a Trade-off given to me when I unexpectedly lost my job. This caused me to evaluate my life and recognize the things that have kept me from reaching my potential and to see where I need to make some additional Trade-offs. I reminded the PAX of what they may have felt while doing the workout today. At first during the Bearicides it may not have seemed like a big deal to trade the crawl for the sprint, but on the longer crawls they were happy to get to stop and sprint back. The same was true later on with the Lungicides and that part of the workout was also a lot like the mundane monotony of life that we get used to and do it at the same pace as those around us. Even the 11’s brought Trade-offs that appeared to be good, but sometimes making a change for the sake of a change can wear you out. So the idea is to know and understand when we need to make Trade-offs and what are good Trade-offs to make. The perfect example of a great Trade-off is how these HIMs trade the early morning sleep to be in the Gloom with the PAX to grow and get better! What a way to start the day! The challenge this week is to evaluate your life and see if and/or where you can make some Trade-offs that will allow you to reach your potential.
MOLESKIN:
Pray for Sargent Slaughter’s wife’s family. They lost Grandfather and need wisdom for taking care of Grandmother with Dementia. Also, pray for my wife as she had a strange Vertigo incident yesterday.
ANNOUNCEMENTS:
CSAUP July 18th at the Dog Pound. Reminder about Saturday morning workouts at the Truck Stop.

Thankfulness at the equalizer

THE SCENE: warm with Choir Boy present.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Some of those
  • some of these
  • 3 cherry pickers
  • 1 squat
    THA-THANG:
    Mosey around the feild to the playground
  • 11s
    • pullups and run to the top of triangle
    • burpees
  • After group finished mosey to splash pad
  • 11s
    • BBS run to the top of Triangle
    • V ups
  • Mosey back to AO for some cool down stretching
  • butterflies
  • on your 6
    • left leg over your right
    • right leg over your left
    • Cobra ki
    • Downward dog
    • right over left
    • left over right
  • cherry pickers

MARY:
LBC

Carolina dry docks

sizer kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thankfulness – it’s something I’ve been pondering and dwelling on this week. I want to grow in thankfulness this year. God sent Christ of us in our lives and died.

Where are you going?

THE SCENE: Another beautiful 55 degree East TN morning
F3 WELCOME & DISCLAIMER : Standard Disclaimer and COVID reminder
WARM-O-RAMA:
SSH IC X 20

Imperial Walker IC x 20

Cherry Picker IC x 5

High Knees x 20 OYO

Hand Release Burpee x 10 OYO
THA-THANG:
Had the PAX count off to assign number and order to be used in workout

Group Indian Run up the hill to first light pole (Did Route 66 Variation at poles)

Starting with number 1, PAX called out exercise of their choice and reps according to their age and then how they want us to travel to the next light pole. At next pole either Plank Hold or Air Squat Hold until 6 arrives. Rinse and Repeat x 11 PAX Members.

Exercises were:

  • Merkins x 43, Bear Crawl
  • BBS x 40, Skip
  • Burpees x 34, Walk
  • Man Makers x 44, Walk
  • Tempo Squat (4Ct IC) x 36, Mosey
  • Flutter Kicks x 37, Mosey
  • American Hammers x 33, Bernie
  • Oblique Clap (Gator Chomp) x 10, 30 Merkins, Mosey
  • Took a Detour and visited our good Friend Dwayne THE ROCK Johnson
  • V-UPS x 42, Broad Jump
  • Suicides x 27, End at next pole
  • Star-Gazers x 50 seconds (My gift to the PAX)

Mosey up to last light pole and form circle for Circle Burps x 11.

Group Indian Run back to AO.

I am proud to say that the Mumble Chatter was strong today and the PAX learned that their brother’s exercise of choice made them better and even though it hurt it was quite a fun trip.

MARY:
Shoulder Taps x 50

Peter Parker finish thanks to TWEET-E.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As we all know, recently there has been a lot of division in our country. One thing I know that is true is that when I am looking inward only at myself and my needs, I am incapable of seeing and meeting the needs of another. I also know when I put myself before them, I am being selfish. Self-seeking individuals with selfish motives take, keep and divide. However, true outward expressed servant leadership seeks to further the welfare of another and unites.

Each exercise took place at a light pole because as F3 Men and Leaders we are called to be a LIGHT to those around us. Respecting every individual for their uniqueness and creating unity instead of division. Each PAX is as special and unique as the exercise they called out today and the reps performed according to their age. We must celebrate our differences!

The Circle Burp signified that in spite of all of our difficulties and challenges we face (and sometimes those come at the hands of another imposing them upon us), we are all needed in order to make each other better and stronger. I am better because of you, not in spite of you.

The Group Indian Run was intentional in order to create unity and to illustrate that sometimes you lead from the front and sometimes you lead from the back. You must take time to look around you to see who is with you and if anyone is following. Over the next few days, weeks or months pay attention to who you are leading and who you are following.

The BIG QUESTION IS: Where are you going? Why would anyone want to go with you? (John Maxwell) If you look around and no one is with you, you may want to ask yourself if you are truly being a light? Are you serving others, or just self- seeking? Are you dividing or are you uniting?

MOLESKIN:
Prayer for Joel & Lilly Dipper’s wife
ANNOUNCEMENTS:
CSAUP at The Dog Pound July 18- Briskets & Gravy by Junk and Coffee by La-Z-boy

As a man thinks

THE SCENE: A perfect 60 degree morning
F3 WELCOME & DISCLAIMER: Standard disclaimer with COVID provisions

WARM-O-RAMA:

SSH IC  x 20

ROCKETTES IC x 20

CHERRY PICKER IC X 5 slow

Baby Arm circles IC x 10 forward then reverse

Mountain climber IC x 20

THA-THANG:
Mosey to tennis courts:

Cavalier Crawl (modification of Lt. Danger) base lines: Lunge, Lunge, Squat, Inch worm to Plank, Merkin (diamond, normal, wide and leg squat matches)

Bear Crawl side lines

Abs at 4 corners (add 5 reps each round):

  • American Hammers x 10
  • LBCs x 10
  • Flutter kicks x 10
  • Box Cutters x 10

Run up to rocks near boat dock (add 5 reps each round):

  • Curl x 10
  • Upright Row x 10
  • Overhead Press x 10
  • Triceps x 10

HIMs got in 3 complete rounds doing plank hold at end until 6 arrives.

Group Indian Run around by Flag Pole back to AO.

MARY:
No time for that.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I intentionally combined exercises today in a fashion to make the HIMs think. So much of what we do is subconscious and it is rare that a man takes time throughout the day, week or even month to really think. A study conducted on thinking found that 95% of people don’t take time to think, 3% think they take time to think, but in reality only 2% take time that they set aside daily to creatively think. We were made in the image of the Great Creator and so my challenge to the HIMs is to take time to seek what God would have them think about and become what He has called them to be as they creatively think about their future. I quoted “ALL THAT a man achieves and all that he fails to achieve is the direct result of his own thoughts… A man’s weakness and strength, purity and impurity, are his own, and not another man’s; they are brought about by himself, and not by another; and they can only be altered by himself, never by another. His condition is also his own, and not another man’s. His suffering and his happiness are evolved from within. As he thinks, so he is; as he continues to think, so he remains.” (James Allen) The conclusion is that every man is the master of their own mind and therefore their results. Take time to think and see what a difference it will make.
MOLESKIN:
Prayer of Driftwood’s daughter as she takes some final exams and Yo-Yo requested prayer for our front-line responders. Also prayed for our Nation.
ANNOUNCEMENTS:
Upcoming CSAUP at the Dog Pound in July. Get on a team and have some fun.

Monday Morning Ladder at the Equalizer

THE SCENE: Mid sixties & gloomy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry-picker IC
  • Tempo Squats
  • Windmills IC
  • Baby Arm Circles IC
  • SSH IC

THA-THANG:

Dusted off an old Mouthwash beatdown & tweaked it just enough to pretend it was my own.

Mosey to Splash Pad. Descending Ladder.  Do ten exercises, take a lap, and drop the top one. Do 9 exercises, take a lap, and drop the top one.  Etc…

  • 10 — Pickle Pounders (4ct)
  • 9 — Lunges (each leg)
  • 8 — Diamond merkins
  • 7 — Jump squats
  • 6 — CDD
  • 5 — BBS
  • 4 — Iron Mikes (each leg)
  • 3 — Ultimate merkins (4-ct)
  • 2 — Step-Ups w/ Knee Raise (each leg)
  • 1 — Burpee

MARY:

No time for that this morning. Having too much fun with the ladder.

COUNT-OFF & NAME-O-RAMA

8 PAX

2 FNGs: Yo-yo & Road Trip

CIRCLE OF TRUST/BOM:

We’re living history right now; our kids or grandkids will read about 2020 in their history books. They’re going to ask you what it was like to be alive in 2020? And you’ll tell them. Then they’re going to ask, “what did you do”?

And so the question I’m wrestling with, that I think we should all be wrestling with is how do we want to be able to answer that question? I want to be able to tell them I did more than eat a lot of frozen pizza, like some tweets, and go to bed early. I think we should all aspire to more.

MOLESKIN:
Great effort today & great to have two FNGs.

ANNOUNCEMENTS:
Let’s get that Q calendar filled up!