F3 Knoxville

Tag: Choir Boy

Monkeys & Bears, Oh My

THE SCENE: 40°. Clear. Great moonrise.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | SSH IC

THA-THANG:

Pain stations at the tennis court. 40sec at each station. 20sec to move to next station. Take a lap & flip stations after each round. Stations included:

  • BBS/LBC
  • Diamond Merkins/Boat
  • American Hammer/Flutter
  • Shoulder Taps/Bear Crawl
  • Power Skips/Burpees
  • Inch Worm/Hand Release Merks
  • Imperial Walkers/Calf Raises
  • Monkey Humpers/CDD
  • Burpees/Shoulder Taps
  • Mtn Climbers/SSH

MARY: 

  • LBCs IC X44 in honor of Tweet-E’s birthday

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We’re out here to get better: as men & as leaders—in all areas of our lives. Certainly that starts with fitness, but I think it’s inevitable that that mindset, the goal of relentless forward progress will bleed over into each area of our lives. If we’re going to get better at anything, we’re going to need to be teachable.

I found a list of five ways to know if you’re teachable. 

  1. People give you input—if you’ve proven yourself to not be teachable, people probably gave up on giving you input long ago
  2. You experience growth—if other people’s input leads to results, you must be teachable
  3. you don’t have to defend yourself against criticism—you don’t put walls up, you take criticism, knowing that if there’s any truth to it, it’s an opportunity to get better
  4. Not only do you take criticism, you do it without firing back; without returning the favor
  5. you’re hearing different input than you used to—progress is having new areas to work on than you did a few years ago

Run back through them. Think about an area you’re trying to improve in and If one of these hits home with you; take the time to work on it, to cultivate it this week. 

ANNOUNCEMENTS: Fill that Q Calendar.

Also, in April, we’ll be collecting individually wrapped snacks & drinks, as well as paper towels for Safe Haven. It’s a ministry in the Austin-East area giving teens a safe spot to land to get off the street and avoid gang violence. I’ll post a full list in slack; if you’ll tack a couple of those things on to your family’s shopping list, it’s an easy way to make an impact on a part of our community that has experienced a lot of pain the last few months.

Passing the Torch!

THE SCENE:  A couple of degrees below freezing…

F3 WELCOME & DISCLAIMER:

Forgot to mention that I am not a professional…  However I am sure the PAX is aware of that by now!

WARM-O-RAMA:
30 SSH

10 Tempo Merkins

10 Tempo Squats

Baby Arm Circles Forward/Reverse

THA-THANG:

Drawed the number 2 with GPS with 3 stations located in the park.

Station 1 – Bear Crawl around the tennis court with 5 Burpees at each corner.  Run and touch gate then proceed to Station 2.

Station 2 – at the back parking lot I placed some modified CMU’s in the grass next to the trail entrance.  We used these CMU’s for 20 Curls and 20 Overhead Presses.  Then run over to the boat ramp.

Station 3 –  We did 20 Dry Docks facing downhill on the ramp.  Then starting at the water, 20 Squat Jumps up the ramp.  Then we ran back to the Tennis Court.

Rinse and Repeat as many times as you could.

MARY:
ATM closeout led by Cap’n Crunch

CIRCLE OF TRUST/BOM:

Passed the Flag over to Stripped, he is a wonderful asset to the Equalizer.  Not only is he accountable at the workouts, he is also accountable to reach out to brothers that are needing help outside of the workouts.  I am grateful that the Equalizer is in good hands!

“Leadership is not about a title or a designation.  It’s about impact, influence,  and inspiration.”

MOLESKIN:
Was one of the most boring workouts I have put together but drawing the 2 for our 2 year anniversary was very important for me.  However it did turn into a pretty good beatdown, so I plan to use it again soon!
ANNOUNCEMENTS:
Hardship Hill 10/2!!!

Back in the Saddle

THE SCENE
28 and Clear

COP
Run to lower front parking lot
SSH x35 IC
Merkins (4ct) x10 IC
Imperial Squat Walkers x10 IC
Baby Arm Circles Fwd x12 IC
Baby Arm Circles Bkwd x12 IC
Run to HGTV Area

THA-THANG
Tree Trunks
– Squats x10
– Fwd & Bkwd lunges (same leg then switch) x10 each leg
– Side Lunges x10 each leg
– Jump Squats x10

Rinse and repeat

Run to parking area under the HGTV Area

Countdown
Partner up. One person performs the routine while the other jump ropes.

Routine:
One man runs to far cone perform x20 reps, run back to first cone perform x15 reps, run to the second farthest cone and perform x10 reps, run back to first cone perform x5 reps. Partners does jump rope while waiting.

Exercises:
1. Diamond Merkins
2. Dry Docks
3. BBS
4. Squats
5. Wide Merkins

Mosey to playground (The Cloud)
* Stop on the way at the parking lot, do 5 Wolverines

Bench 11’s
11’s on benches: Bench Squats and Dips

Run to end of parking lot, do 5 Wolverines, run back to the playground and do LBCs while waiting in the six.

Run to lower parking lot at far entrance to the trail. Take the trail to the SP, do Route 66 along the way.

Route 66
Run the trail stopping at each light pole to do merkins. Start with one rep and add step at each light pole until you get to the end.

At the SP, circle up for MARY

MARY
American Hammers (4ct) – x20 IC
Superman Swims (4ct) – x12 IC
Box Cutters (4ct) – x15IC
Superman Swims (4ct) – x12 IC
Flutter Kicks (4ct) – x15 IC

COUNT-OFF & NAME-O-RAMA
23 PAX

COT/BOM

“For this is the will of God,
that by doing good you should put to silence the ignorance of foolish people.
Live as people who are free,
not using your freedom as a cover-up for evil,
but living as servants of God.”

1 Peter‬ ‭2:15-16 ESV

Honor – Adherence to what is right or to a conventional standard of conduct

“Honorable men refuse to wallow in the small and the bitter.
Honorable men refuse to hate life because something once went wrong.
Honorable men don’t build monuments to their disappointments, nor do they let others brand them and curse them to their destruction.
Honorable men seek out the highest definition of their lives, the nobler meaning granted by heritage, by their ancestors’ dreams and their parents’ hopes.
Honorable men cry out to God until curses are broken and a grander purpose is achieved.
Honorable men don’t settle for lives of regret.”

Stephen Mansfield, Mansfield’s Book of Manly Men

As we push ourselves physically each week it is important to remember that we must also be pushing ourselves mentally, emotionally and spiritually…to grow as HIMs. Physical fitness is important, but character, virtue, integrity and leadership are paramount. Our world is starving for men with these characteristics. Men of honor who live beyond themselves. Men who are life-givers, not life-takers. I believe there is a direct correlation between strenuous physical exercise and the strenuous pursuit to live a life of honor, integrity and impact. Both take effort and focus. Both take intentionality, consistency and daily commitment. Both are met with resistance from the status quo and our own passivity. Both can’t be pursued alone and require me to surround myself with like-minded men who inspire, encourage and challenge me along the
journey.

Each morning in the gloom we have an opportunity to experience AND be these things for the men on our left and right. Iron sharpen iron. This is what it means to wear the “F3”.

 

Lotta Tabata

THE SCENE: 58 degrees and raining slightly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

50 SSH in cadence
THA-THANG:
4 10 minute Tabata circuits (1 min work/1 minute “rest”)

  • Step-ups with wall sits
  • Dips with planks
  • Squats (butt touches bench) with wall sits
  • Pull-ups or bench rows with hangs/planks

COUNT-OFF & NAME-O-RAMA
Assfault, Blindside, Stripped, Doubtfire, Snitch, Choir Boy
CIRCLE OF TRUST/BOM:
Time has a way of showing us what’s important! We only have a finite amount of time each day and on this earth. Are we making the most of it? Are we being intentional enough? Do we ask ourselves before we do anything “how is this going to benefit me and those around me?” If not then we/you should. Don’t waste your time time focusing on things that don’t drive you forward. Don’t invest yourself in others that don’t push you to be better. Don’t waste your God-given talents, time and treasures unless it’s to better yourself, serve others and serve his purpose!

ANNOUNCEMENTS:
Anniversary of The Equalizer on 4/2 with pre-ruck beforehand and coffeeteria afterwards.

Four Rocks and a Dock

THE SCENE: Upper 50s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some pigeon and other stretches to warm up our IT bands

SSH x 15 (4 ct)

Windmills x 15 (4 ct)

Little baby arm circles forward x 15 (4 ct)

Little baby arm circles backward x 15 (4 ct)

Some Michael Phelps

A little bit of this and a little bit of that

Tempo squats x 5 (4 ct)

Tempo merkins x 5 (4 ct)

Burpees x 5

THA-THANG:
Mosey to the rock pile, grab a rock, and mosey to and onto the dock.

15 Rounds – do 15 rounds of the following exercises with the number of reps determined by the round number (e.g., Round 1 = 1 rep of each exercise, Round 5 = 5 reps of each exercise, Round 10 = 10 reps of each exercise and so on):

Merkins

Shoulder Press (with rock)

Curls (with rock)

Tricep Extensions (with rock)

Rows (with rock)

Squats (with rock)

Calf Raises (rock optional)

Dips

LBCs (4 ct) or Big Boy Sit-ups

American Hammers (4 ct)

Carolina Dry Docks

Burpees

After 5 rounds, run to the bathhouse and do 5 pull-ups and run back to the dock and pick up with the next round.

We made it through 11 rounds.

MARY:
No time for Mary thanks to that 11th round.

COUNT-OFF & NAME-O-RAMA
4 PAX

CIRCLE OF TRUST/BOM:
I found out I was Qing about 20 minutes before the workout, so I didn’t have time to come up with a deep and meaningful BOM (as if any of mine are deep and meaningful).  But, I did have a Bible verse, which is really all you need.

“Be completely humble and gentle; be patient, bearing in one another with love.”  Ephesians 4:2

So, be humble, gentle, patient, and loving each day.  The world needs more humility, gentleness, patience, and love, especially now.

MOLESKIN:
Prayers for Blindside’s wife’s job interview on Monday, Ribbed’s wife’s recovery, and Mr. Jinxy’s recovery.

ANNOUNCEMENTS:
If there were any, then I forgot them.