F3 Knoxville

Tag: Caveman

Dynamite

THE SCENE:   31 and clear
F3 WELCOME & DISCLAIMER:  
WARM-O-RAMA: 

  • Projectivators
  • Cherry pickers
  • RFTS / LIH
  • Merkins
  • Imp Lunges
  • OAT Planks
  • Doubletap Squats
  • Mosey

THA THANG:

10 stations laid out in a 2×5 grid.  Perform exercises, alternating between sprint and bear crawl to get from one station to the next.  Exercises were;

  • 25 Carolina dry docks
  • 30 monkey humpers
  • 25 4-count flutter kicks
  • 20 Iron Mikes
  • 40 Merkins
  • 20 Doubletap squats
  • 20 mountain climbers
  • 35 LBCs
  • 15 Shoulder taps (4 ct)
  • 30 Imp lunges (15 each side)

Short mosey.

B.O.M.B.S.  P1 runs a loop while P2 does exercises.  Switchero.

  • 50        Burpees
  • 100      O.A.T. Planks
  • 150      Merkins
  • 200      BBS
  • 250      Squats

Get home!

MARY:

One minute left – Betty called burpees

COUNT-OFF & NAME-O-RAMA

Me and 10 of the best men I know

CIRCLE OF TRUST/BOM:

The Word this morning was about “legacy”.

We started by wishing a very happy birthday to Alfred Nobel, who was born Oct 21, 1833 – he would be 189 years old if he were still with us today.  You’ll know his name from the prestigious prizes given for advances in Physics, Chemistry, Medicine, Literature, and Peace – but are you familiar with how he made his fortune?  He was a prolific inventor – and held 355 patents.  His most famous and most lucrative invention was dynamite.

In F3, we call fitness “The Magnet” – it is probably why you came out here in the first place.  We call the fellowship “The Glue” – it is probably why you keep coming out here.  And the faith, we call “The Dynamite”.  Faith is what fills the hole of purposelessness in your life.  Faith is a belief is something bigger than yourself that compels you to live for others above yourself.  “Faith is a living, daring confidence in God’s grace, so sure and certain that a man could stake his life on it a thousand times.” – Martin Luther

There is a story about Alfred Nobel that goes like this…  When his brother died, a French newspaper mistakenly ran the obituary for Alfred.  The article was an unflattering account of his life – how he made his fortune selling armaments – saying he “found ways to kill more people faster than ever before” and summarized his passing with “the merchant of death is dead”.  Nobel read that and was appalled at the idea that he would be remembered in this way.  He wanted to leave a positive legacy in the world.  So, in his last will and testament he left nearly all of his vast fortune to establish a trust and institution which would annually recognize those who “conferred the greatest benefit to humankind”.

Here’s the question and application…  One day, your body will be ashes – and the memories and impressions that you leave on those who remain will be your legacy.  What is it going to be?  If you could, like Nobel, somehow read your own obituary, what would it say?  Would it be;

Unflattering?  “He was difficult to know, difficult to love, a slave to his vices…”

Neutral?  “He mostly pursued his own interests and comfort.  He lived an unremarkable existence”

Or would your obituary describe the life of a high-impact man?  For generations, will your descendants tell stories of how they were blessed by your life?

Your best bet for leaving that positive legacy is NOT your job or position.  It is certainly not any THING that you will leave.  It’s NOT even the love you have for your family.  Your best bet for being a blessing to your family and leaving a positive legacy is…your dynamite – your faith.  “The greatest legacy one can pass on to one’s children and grandchildren is not money or other material things accumulated in one’s life, but rather a legacy of character and faith.” – Billy Graham.  “…Character”: A life lived with deep integrity will leave an enduring legacy.  “The righteous man walks with integrity, and his children are blessed after him.” Proverbs 20:7.  “…and Faith”: A life exhibiting faith in good times and bad will leave an enduring legacy.

Read Psalm 112 and think more on a meaningful legacy.  It tells us, “the generation of the upright will be blessed” and “the righteous…will be remembered forever”.  The Psalm goes on to describe a memorable man, a man who will leave a legacy of greatness.

  • He lives a righteous and blameless life (Verse 4)
  • When others disappoint him or don’t meet his expectations, that man…gives them grace (Verse 4).
  • When others wrong him, that man…shows mercy (Verse 4).
  • With his time and money, that man…is generous (Verses 5 and 9)
  • That man…loves justice (Verse 5)
  • That man…is not afraid of the future because he trusts in the Lord (Verses 7-8)
  • To those who are less fortunate than him, that man…shows compassion (Verse 4)
  • That man…fears the Lord (Verse 1)

That’s a description of a man that I would certainly tell stories about long after he were gone.

MOLESKIN:

Psalm 112

1 Praise the Lord! Blessed is the man who fears the Lord, who greatly delights in his commandments!

2 His offspring will be mighty in the land; the generation of the upright will be blessed.

3 Wealth and riches are in his house, and his righteousness endures forever.

4 Light dawns in the darkness for the upright; he is gracious, merciful, and righteous.

5 It is well with the man who deals generously and lends; who conducts his affairs with justice.

6 For the righteous will never be moved; he will be remembered forever.

7 He is not afraid of bad news; his heart is firm, trusting in the Lord.

8 His heart is steady; he will not be afraid, until he looks in triumph on his adversaries.

9 He has distributed freely; he has given to the poor; his righteousness endures forever; his horn is exalted in honor.

10 The wicked man sees it and is angry; he gnashes his teeth and melts away; the desire of the wicked will perish!

 

ANNOUNCEMENTS:

F3 tent at the Oak Ridge Halloween event – Oct 27 6:00-8:00 PM

Brolympics Nov 5

RushTheField

The Scene

Perfect!

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

Motivators 

Imperial Walkers

Harry Rockets

Hand Release Merkins (Ended up being regular Merkins because it was wet)

Tha-Thang

We split into 3 groups of 4 and proceeded with the below workout. The football field was locked so we used the big parking lot at the far end of campus.

 

Rush the field

 

80 lb sandbag

Carry from curb to curb

Others run to “50 yard line” and do 5 burpees and run back. Rotate so that each member has a turn with the sandbag.

 

When entire team has completed the exercise do 52 reps of mary of your choosing. 

 

45 lb kettlebell

Deadlift to high pull 

Run to “goal post” 10 squat jumps, run back. Rotate so that each member has a turn with the kettlebell.

 

When entire team has completed the exercise do 52 reps of mary of your choosing. 

 

40 lb ruck plate

Overhead/chest height march to squat

Run to opposite “goal post” and do hillbilly squat walkers, run back. Rotate so that each member has a turn with the ruck plate.

 

When entire team has completed the exercise do 52 reps of mary of your choosing. 

 

Completed the same series again but the ruck plate station turned into curl and press and the kettlebell station turned into swings.

 

Mosey back to the shovel flag with the objects in tow. 

Mary

5 burpees (Because burpees are the best)

10 count squat to finish

COUNT-OFF & NAME-O-RAMA

12 High Impact Men

COT/BOM

Are your goals really To Do List items. We were challenged by our current or future goals that we have set for ourselves. When making a goal it should be something that as a little risk/opportunity for failure. This allows you to push harder in your mind. If you “goals” are always 100% achievable are they really goals, or are they items to just check off your To Do List?

MOLESKIN:

ANNOUNCEMENTS:

Fall Break

THE SCENE:
43 degrees w/clear skies (just right.)

F3 WELCOME & DISCLAIMER

The usual

WARM-O-RAMA:
Jog up to field

  • Butt kickers / 25 yds
  • 50 flutter kicks – Single ct
  • Crossovers back           
  • 25 big boys
  • Lunges 15 yds
  • 15 Merkins
  • Crossovers 15 yds
  • Bear  Crawl 15 yds
  • 20 SSH
  • Bear Crawl 15 yds
  • High Toe touches 15 yds
  • Windmills
  • Hip rotations

THA-THANG:

Mosey to CMUs

  • Power pushes 1 CMU
  • 10 merkins
  • 10 overhead presses with a squat X4 

Mosey to pull-up bar

  • 5 pull-ups
  • Hold Plank.     X2

Back to CMUs

  • 10 Burpees
  • 10 rows each arm    
  • Farmer carry 1 CM
  • 15 jungle boy squats
  • 10 Starjumpers
  • 15 BW Squats

Recovery Stretches

 

  • COUNT-OFF & NAME-O-RAMA
    Voodoo, Tailhook, Mermaid, Commission, Betty, Crawl Space, Base Salary, Caveman

CIRCLE OF TRUST/BOM:

The importance family time. Small interactions have big impacts.

Dips-for-Dayz-Shamrock

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
54 ℉ 54 ℉ 89% 5.2 mi/h NNE

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

Stolen from Lasso and Gas Station @ F3 Tornado Alley

WARM-O-RAMA:
Monkey Humpers – 10IC
Cherry Pickers – 4IC
Monkey Humpers – 10IC
Pickle Pounders – 12 IC
Willie Mays
Monkey Humpers – 10IC
Seal Claps – 13 IC
Monkey Humpers – 10IC

THA-THANG:

Mosey to concrete area near football field. 10 Merkins along the way.

5 Rounds
Squats:20 reps
Merkins 10 reps
Hindu Merkins10 reps
Lunges 20 reps
Burpees: 5 reps
Dips 15 reps

Head to CMUs. 10 BBS along the way.

With coupon:
3 Rounds
10-15 Curls
10-15 Triceps
10-15 Press

Head back to flag. 11s along the way. Squats and Merkins

MARY:
20 Flutter Kicks
10 LBCs
7 Freddie Mercurys
COUNT-OFF & NAME-O-RAMA
12 Good Men.
CIRCLE OF TRUST/BOM:

Through my recent loss, the men of F3 have been a great comfort and provided a ton of support. I really appreciate it. Take pride in knowing you provided that. Continue to do this for others (and me). Take advantage of this if you’re in a position where it’s needed.

MOLESKIN:
For Jenner and new job opportunities.  For all the sick and suffering.  And for the unsaid prayers in our hearts.

ANNOUNCEMENTS:
Bro Olympics Nov 5th.
Fort Sanders Regional Medical Center in need of Mens clothes/socks/shoes for patients.

Birthday Burpees Bring Big Blessings

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMERWARM-O-RAMA:
Ankle Roll x 5 ea OYO
Calf Raises x 10 + x 5 ea OYO
Cherry Picker x 5 IC
Drinking Bird (Flamingo) x 5 ea OYO
Tempo Squat x 10 IC
El Capitan x 8 (2 forward, turn around and 2 back out)
Werewolf x 5 OYO
Overhead Clap x 10 IC
Neck Roll x 5 ea OYO

THA-THANG:
Falling Indian Run – Burpees / Merkins / Squats to the football field parking lot or the hill

El Capitan up the hill if we have to go around
Squats at the top 10 each person / til the 6 gets up the hill.

Mosey carefully down to the Bleachers.

Snake up and down – every other row a PAX stops.
Incline Merkins going up
Squats going down
Overhead Clap at the bottom

Repeat for all of the bleachers

May modify this depending on the PAX’s mood:
Burpee Broad Jump on the track (5 each) back followed by El Captain or if it’s not too tiring / finishes quickly repeat in reverse. Mod = Core to let the PAX catch their breaths and Lunge and then core (also can do if we don’t have to run around)

Mosey back
Crawl bear down the hill
5 Burpees at the Bottom. Plank for the 6 if necessary.

Falling Indian Run – Burpees back to the #ShovelFlag

Burpees Squared –
PAX pair up. Each PAX runs the squar but at each corner the PAX does a Burpee starting with the corner where all PAX are. While the burpee running is happening other pax does one exercise:

LBC Pickle Pointer Fluter Kick Squat

MARY:
Dealer’s Choice (almost ended with Pickle Pointer Ring of Fire (starting with 3)
Dealer’s choice but every exercise has to be a Burpee)

COUNT-OFF & NAME-O-RAMA
9 men got their weekly dose of burpees!

CIRCLE OF TRUST/BOM:

Today’s my birthday! I’m so happy to share it with you men at the start!

As many of you know, lately I’ve had my thoughts on a certain person. She’s gotten my attention and my thoughts go there often. But the best part about her? She fills my thoughts with the Word of God. We talk about it all of the time.

We discuss what we’re meditating on, what we’re reading through, what our devotionals that we read says (we even discovered we have the same daily devotional book)!

Many people probably know what the greatest two commandments are. Love God and love others. This fulfills the whole law! The Jews counted up 613 different laws from the Torah to be followed and yet if you did these two things you would fulfill the law.

Coupled with this is what Jesus said with your heart – what you meditate on, what you think about, will overflow. This is also stated in the same passage that Jesus quotes when asked about the Greatest Commandment in Deuteronomy 6:4-9:

4 “Hear, O Israel: The Lord our God, the Lord is one.[b] 5 You shall love the Lord your God with all your heart and with all your soul and with all your might. 6 And these words that I command you today shall be on your heart. 7 You shall teach them diligently to your children, and shall talk of them when you sit in your house, and when you walk by the way, and when you lie down, and when you rise. 8 You shall bind them as a sign on your hand, and they shall be as frontlets between your eyes. 9 You shall write them on the doorposts of your house and on your gates.

Obedience to God’s law is threefold: immediately, completely, and joyfully. We can ask God to help us follow through, especially with our hearts, as we think about The Good News of Law as my church put it during a study we did this summer.

So today, dwell upon, meditate on, talk about, and think of God’s law. You will see the fruit of thinking about how good it is all the time with a heart that overflows with belief of the same.

MOLESKIN:
Birthday Q’s seriously make your day go so well. 11/10 would recommend any opportunity you get to Q on your bday to do it!
ANNOUNCEMENTS:
IPC still happening. Brolympics 11/5/2022 at The Asylum. Watch Slack for sign-ups.