F3 Knoxville

Tag: Choir Boy

Audible Dice

THE SCENE: Not sure about the temperature, but it was a little cool and dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins and rockettes
THA-THANG:
There were three days, one for the exercise and two for the quantity. Roll one dice and do the corresponding exercise at each cone along the roughly 1/5 mile path. Total of five cones. Roll the second set of dice for the qty.  about halfway through we decided to only roll one dice

  • 1) burpees
  • 2) Merkins
  • 3) inch worms
  • 4) squat jumps
  • 5) LBCs
  • 6) diamond Merkins

MARY:
32 flutters, 22 American hammers, shoulder burner routine and some boat canoes
COUNT-OFF & NAME-O-RAMA
4
CIRCLE OF TRUST/BOM:
We talked about the importance of motivating each other in a positive manner and keeping the other person in mind and not yourself.

MOLESKIN:
Dice games can be easy and they can be hard. We had to  Audible or else we would’ve been doing 20 Burpee‘s times five.
ANNOUNCEMENTS:
Prayers for friends with MS , Families and children of Knoxville and the HHOCR

Cogs in the Wheel

THE SCENE: Misty, in 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Plank Jacks, 10 Windmills, 10 Rockettes, 10 Cherry Pickers
THA-THANG:
Mosey to parking lot near entry to northern ball fields.  We will split into partners of two men each to do Doras.  One partner will Bernie Sanders to cone, then sprint to end of parking lot.  At end of parking lot he does two burpees.  He then does Bernie Sanders to cone and sprints back.  Meanwhile, the other partner is working on exercises with CMU’s.  The exercises are the following

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Squats with CMU at chest area

Mosey to beginning of Serpentine Sidewalk located between north ball fields and outdoor chapel.  We will do 14’s (do listed exercise for one light then run for four lights) to where sidewalk hits perimeter trail or from perimeter trail back to roadway if it is next exercise on list).  We will do three exercises and, therefore, will end at perimeter trail.  All men who finish first on any exercise and run will do baby crunches until last man arrives.  Here are the exercises:

  • Bear Crawl
  • Hops
  • Lunges

When we are through with above we will do 20 Hello Dollies (four count) as a group.

Mosey on perimeter trail to cardiac hill.  At cardiac hill we will run up hill doing the following exercises at each turn:

  • Turn 1:  20 American Hammer
  • Turn 2:  20 Big Boy Sit Ups
  • Turn 3:  20 Decline Merkins
  • Turn 4:  20 Bench Raises

Rinse and Repeat

Mosey to bottom of mini-cardiac.

We will do 20 Merkins at bottom of mini-cardiac, then run up and do 20 Carolina Dry Docks by gate.  Rinse and repeat.

Mosey to AO.

MARY:
20 Flutter Kicks (four count); 15 Shoulder Taps (both shoulders = 1); stretch of each leg and slow toe touches, slow back bends.
COUNT-OFF & NAME-O-RAMA
12 Men, no FNG’s.  Finger Paint was with us but has yet to be tagged for the post.
CIRCLE OF TRUST/BOM

God had created each one of us as special, unique individuals.  As the apostle Paul claims, we each have individual gifts.  But he also remarks that these individual gifts we have serve the whole community.  In this way, we are all part of the body of Christ.

From 1 Corinthians 12:

4 Now there are varieties of gifts, but the same Spirit; 5 and there are varieties of service, but the same Lord; 6 and there are varieties of activities, but it is the same God who empowers them all in everyone. 7 To each is given the manifestation of the Spirit for the common good. 8 For to one is given through the Spirit the utterance of wisdom, and to another the utterance of knowledge according to the same Spirit, 9 to another faith by the same Spirit, to another gifts of healing by the one Spirit, 10 to another the working of miracles, to another prophecy, to another the ability to distinguish between spirits, to another various kinds of tongues, to another the interpretation of tongues. 11 All these are empowered by one and the same Spirit, who apportions to each one individually as he wills.

12 For just as the body is one and has many members, and all the members of the body, though many, are one body, so it is with Christ. 13 For in one Spirit we were all baptized into one body—Jews or Greeks, slaves[d] or free—and all were made to drink of one Spirit.

14 For the body does not consist of one member but of many.15 If the foot should say, “Because I am not a hand, I do not belong to the body,” that would not make it any less a part of the body. 16 And if the ear should say, “Because I am not an eye, I do not belong to the body,” that would not make it any less a part of the body. 17 If the whole body were an eye, where would be the sense of hearing? If the whole body were an ear, where would be the sense of smell? 18 But as it is, God arranged the members in the body, each one of them, as he chose. 19 If all were a single member, where would the body be? 20 As it is, there are many parts,[e] yet one body.

There is a song by the group Fleet Foxes that I particularly enjoy.  It is called Helplessness Blues.  Here are the lyrics in the beginning of the song:

I was raised up believing I was somehow unique
Like a snowflake distinct among snowflakes, unique in each way you can see
And now after some thinking, I’d say I’d rather be
A functioning cog in some great machinery serving something beyond me.

We are each of us unique.  Each one of us is different – in body size, strength and endurance levels; in age; in the backgrounds we come from; in the types of jobs we have; in our politics; in our dreams for the future.  But as the great poet John Donne proclaimed, “No man is an island unto himself.”  We have a need for our fellow man.  And when united together, we give service to something that is greater than ourselves.  I often feel that with the men of F3.  It is sometimes difficult to put into words.  But by getting up in the morning to be here with my friends, my brothers, I am not only serving myself but something beyond myself – something that brings me, brings each of us, closer to what God created us for – and, therefore, closer to God.

ANNOUNCEMENTS:
Hardship Hill in May!

Hill o’ cones

THE SCENE: Clear with a full moon and colder (46) than the Q thought.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, merkins, rockettes,  10 burpees
THA-THANG:
Spread out along the hill starting at the speedbump and moving all the way up to the splash pad are cones with different exercises and quantities. Run to cone, do exercise and run back to start.  Run to next cone, do exercise and run back to start, repeat until all the cones have been reached. The exercises are:

  • Bear crawl 15 yards
  • 10 frog jumps
  • 20 35lb plate presses
  • 5 inch worms
  • 5 burpees with claps
  • 20 shoulder tap merkins
  • 20 lunges (each leg)
  • 4 round the clock merkins
  • 10 burpees
  • 30 calf raises on curb
  • 20 box jumps
  • 20 table rows

when done take two 35lb plates for an Indian run around track. Person in the back does 2 burpees as the others carry the plates doing presses, overhead carry, curls, triceps etc. 2 1/2 laps.

MARY:
Flutters, elbow to knees, American hammers
COUNT-OFF & NAME-O-RAMA
3
CIRCLE OF TRUST/BOM:

When hardship and pain and downright calamity is upon us, our friends and family can’t be there 100% of the time. So who has our back?
Paul wrote in Romans Ch 8…
“Who shall separate us from the love of Christ?
Shall trouble or hardship or persecution or famine or nakedness or danger or sword? As it is written: “For your sake we face death all day long; we are considered as sheep to be slaughtered.” No, in all these things we are more than conquerors through him who loved us. For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.”
‭‭Romans‬ ‭8:35-39‬ ‭NIV‬

MOLESKIN:
The comment was made there are no hills at the Equilizer, but after running back and forth from the speed bump, it seemed as if was growing in elevation
ANNOUNCEMENTS:
Hardship Hill

Convergence

THE SCENE: Sunny and nice, temps in 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 second squat, 15 Mountain Climbers, 30 second squat, 10 Windmills, 45 second squat, 10 Cherry Pickers, 60 second squat, Little of This and Little of That.  Split into three groups and Mosey to workout stations.  In each station we will work out for 15 minutes.  After workout out at the three stations we will meet back at AO.
THA-THANG:

STATION 1 (at parking lot near entrance of northern ball fields)
There will be bricks on ground at Corner 1 and CMU’s on ground at Corner 3.
We will circle the parking lot counter clockwise, stopping at each corner to do the listed exercises.  We will circle the lot three times, doing the series of exercises as we go.
  • Corner 1:  With brick in each hand do:  1. 25 Wings Out  2.  25 Wings Up  3.  25 Wings down.  Bernie Sanders to Cone 2 after each listed exercise.
  • Corner 2:  1.  20 Merkins  2.  20 Dive Bombers 3.  20 Carolina Drydocks.  Bear Crawl to Corner 3 after each exercise.
  • Corner 3:  With CMU do:  1.  25 Overhead Presses  2.  25 Curls  3.  25 Rows.  Sprint to Corner 4 after each exercise.
  • Corner 4:  1.  20 American Hammers (4 count)  2.  20 Box Cutters   3.  20 Flutter Kicks (4 count).  Lunge to Corner 1 after each exercise.

STATION 2 (on north side of parking lot with nice restroom and across street from northern ballfields)

Picket’s charge w 3 Burpees at every cone
Circle Burp: grab a baby and take turns leading cadence with curls until saying “Go” and do two Burpees all around circle, repeat w Triceps
Give and Take: choose a battle buddy, plank across from each other. Take turns taking bricks off CMU and replace until time is up bout 1-2 minutes.
Merkin Suicides: run to cone do 10 merkins suicide style

Station 3 (in parking lot by southern ball fields)

On one end you will do an exercise than run to the other end and continue that exercise until the Six arrives.  Modification is leave early on the run.

Strength and Conditioning Side:

Exercise 1     20 – Merkins

Exercise 2     20 – 4 Count Side Straddle Hop

Exercise 3     20 – Squats

Exercise 4     20 – Carolina Dry Docks

Exercise 5     5 – Burpees

Exercise 6     3 – Yoga – Plank – Downward Dog – Upward Dog You will need to call it out.

Ab Side:

Exercise 1     20 – IC 4 Count LBCs

Exercise 2     20 – IC Holly Dolly

Exercise 3     20 – IC Plank Jacks

Exercise 4     20 – On your own Shoulder taps  shoulder

Exercise 5     20 – On my Up – Big Boy Sit Ups

Exercise 6     20 – IC 4 Count – American Hammers IC

MARY:
50 Baby Crunches, 25 Sit-ups
COUNT-OFF & NAME-O-RAMA
43 men with one FNG, Jeremy Cameron whom we dubbed “MIB”
CIRCLE OF TRUST/BOM:
We all must suffer.  That will be the theme of today’s 3rd F.  It helps to remain optimistic in the face of suffering.

ANNOUNCEMENTS:
Pfeiffer is gonna be a daddy this week!

3rd F at Outlook immediately following this workout!

March Madness

THE SCENE: 49 degrees
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
Cherry Pickers x 16 IC

Big Arm Circles F/B x 16 IC

SSH x 16 IC
THA-THANG:
17s (March Madness Theme: 1-16, 2-15, 3-14….)

  • Bobby Hurleys at the Top
  • Mahktar N’Diayes at the Bottom

Suicides with 8-Count Body Builders

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:
David vs Goliath story shared from I Samuel 17. David selected 5 smooth stones to kill the Philistine. God places stones/things in our life to fight with. David May seem brash and cocky but he recalls God’s faithfulness in the past and claims this for future success.
MOLESKIN:
Wagon Wheel turned in an all-American performance. Great group of men- worked hard and encouraged each other along the way!
ANNOUNCEMENTS:
The Equalizer launches Monday-Wednesday workout options starting April 1 (keeping Saturday option. Mon-Wed-Sat)