F3 Knoxville

Tag: Code Brown

The cure for loneliness, 4/28/2018

THE SCENE: Sunny and cool but warming.  The dew twinkling on the new green grass.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50, Tie-Fighters, Some plank streches.  Tempo merks…

3 man Dora with  CMU 150 curls/rows/press with the other two doing 5 burps at the opposite side of lot.
THA-THANG:

Pulling a log together around the Asylum. Volunteers pull the log, others mosey.  Starting an escalator (1; 1&2; 1&2&3 to 5 and then back down.  Pull log a little farther each stop.

  1. 5 burpees,
  2. 10 BBS
  3. Tempo squats
  4. CDD
  5. SSH
  • During the above we stopped at the foot of Everest and did some bear crawl up with reps of mountain climbers, plank jacks, CCDs, Flutter kicks and the back to the log.

MARY:
Hello dolly’s and captian Thors, ATM’s and stop..
COUNT-OFF & NAME-O-RAMA
21 strong with one FNG, Alex (Retreat)
CIRCLE OF TRUST/BOM:

Talked about how endemic loneliness is in middle aged men and how a group like F3 can be the cure.

Quote from media report on health risk of low social relationships.

An analysis of nearly 150 studies has found that people with strong social relationships had about a 50 percent lower mortality risk than those with weaker ties. Julianne Holt-Lunstad and her co-authors concluded that those with weaker social relationships had a greater risk of death than people who were physically inactive or obese. Let me put that another way. Spending time building and nurturing your friendships might be just as important to your health as eating right and exercising.

I came that they may have life and have it abundantly. – John 10:10

 

The Two Brysons

THE SCENE: 49 (perfect!) and no rain (for a change)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15

Cherry Pickers x 10

Mosey the route to be repeated later on

Merkins x 30

Tie Fighter BAC x 10, forward and reverse
THA-THANG:
Divide into 5 groups for some station work:

STATION  #1

GRAB A CMU

CURLS x 20

ROWS x 20

SQUATS (W/CMU) X 20

Repeat until bumped

STATION #2

BURPEES x 10

Hello Dolly (4 CT) x20

Sumo Squats x 20

Repeat until bumped

STATION # 3

Single leg calf raises x15 each leg

Car. Dry docks x 20

Flutter kicks (4 ct) x20

Repeat until bumped

STATION #4

Bear Crawl across parking lot to last line

merkins x 20

Lunge back to beginning

Amer. Hammers x 20

Repeat until bumped

STATION #5

RUN

RABBITS WAGONWHEEL TO THE 6.  FINISH TOGETHER.

START AT STATION #1

Each group made it through about 1 1/2 times

MARY:
Ring of Fire with leg lifts, Capt. Thors, and ATMs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My connection to God and to my fellow man is strongest when I have the courage to lower my defenses and allow myself to be vulnerable with others.  When I risk getting hurt is when I gain the most.  Do not be afraid to show weakness.  God said to Paul “My grace is sufficient for you, for my power is made perfect in weakness.”  (2 Cor. 12:9).  I pray that I have the courage to acknowledge my weakness to others and make myself vulnerable.
MOLESKIN:
2 FNGs today, both named Bryson.  Welcome Churro and Overachiever.  Prayers for Weezy and Gardener and their family as they move to Athens.
ANNOUNCEMENTS:

100% Dry Beatdown.

THE SCENE: Warm-ish/light rain
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith. 

My name is Steam & I’ll be your Q this morning
I am not a professional
You are here on your own volition
Which means I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so BUT
Push yourself and those around you


WARM-O-RAMA:

  1. Side-Straddle Hop (SSH): 10 x 4 in cadence
  2. Flutter Kick: 10 x 4 in cadence
  3. SSH: 15 x 4 in cadence
  4. Little Baby Crunch: 10 x 4 in cadence
  5. SSH: 20 x 4 in cadence
  6. Merkin: 10 x 4 in cadence

THA-THANG:

Steam & Frank identified the 2 options for PAX

Steam: Cardio intensive workout \\ Frank: Core intensive workout

Steam’s Group

  • Mosey to Rock Pile @ Asylum Building
    • Every stop sign = 10 merkins on your own (1 count)
  • 12s @ Rock Pile
    • TOP (Rock Pile) = Rock Chest Presses
    • Bottom (Big ol Tree) = Burpees
    • 1 Rock Chest Press \\ 11 Burpees
  • Proton led PAX in squat circle until all recovered
  • American Indian style mosey back to AO
    • Every stop sign = 10 merkins on your own (1 count)
  • Last .25 mile –> sprint to the AO

Steam’s Group & Frank’s Group Link Back Up @ AO

  • Frank led core work for all PAX at AO (5 minutes)

COUNT-OFF & NAME-O-RAMA
PAX Count = 31

FNG = 1 —> Dreamer
CIRCLE OF TRUST/BOM:

” I see you” – Jim Branch/God
– I recently had the pleasure of hearing Jim Branch speak and he talked about how God sees us.
– He volunteers as a chaplain for one of the high school football teams in Knoxville and he would see that during practice, one of the seniors who was on the sidelines would call out to the players on the field when they did something good that went un-noticed.
– And he would yell – “I see you – okay, I see you” – letting them know that the efforts they were making were not unseen or un-noticed.
– He went on to talk about his son running track in high school and seeing the other kids run around the track and feeling the excitement for them but when HIS son came around, he saw him from a distance and kinda stood up on his feet because he saw him. He saw his son coming around the track and was filled with so much joy!
– That’s how God sees us. He sees you and is so delighted and overjoyed because you are His son. I love that we have a heavenly father that sees us like that
– This week I want to challenge all of us to see each other. I challenge you to see someone this week. Be that voice of affirmation – “I see you” And also understand how our heavenly father sees us.

ANNOUNCEMENTS:
Hardship Hill is coming up men! Show out to rep F3 Knoxville in F3’s first OCR event in Knox! Here is the link!

https://www.visitknoxville.com/event/hardship-hill-obstacle-course-race/8079/

Merkins and Big Boys with a side of Mosey

THE SCENE: Upper 40s and clear, i.e. perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25

CP x 10

BAC, forward and reverse x10

4 Sets of Merkins and BBS (IC), alternating between each.  Starting with 20 each, reducing by 5 till we hit the bottom.  Total of 50 for each exercise.  Remember this pattern.  It will be repeated.

THA-THANG:

  • Mosey from the AO to the Chapel
  • 4 sets of squats and 4ct flutter kicks OYO
  • Quick mosey up toward the rock pile
  • Stop on the way and rest with 4 sets of Merkins/BBS OYO
  • Go as hard as you can the rest of the way to the rock pile
  • Pick up a coupon, 4 sets of curls and presses, passing coupons to the left after each set.
  • Mosey back toward lower parking lot, see FiA in action and re-route to playground (don’t want to harsh their mellow)
  • At playground, 4 sets of box jumps and 4ct Hello Dollies.
  • Mosey to bottom of hill, Bernie up the hill with 5 burpees at the top
  • Back to AO

MARY:
4 more sets of Merkins/BBS just for good measure

Boat/Canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When Martin Luther was asked what he would do if he knew tomorrow was the end. He responded that he would plant an apple tree.  How would I respond?  If I trust in God each day, I will have no reason to worry about what is in store for tomorrow. I pray I can trust God to provide that which I need.
MOLESKIN:

ANNOUNCEMENTS:
2nd F tonight at Abridged

Sprints Anyone?

THE SCENE
40 and Clear

Welcome and Disclaimer

WARM UP
COP

  • SSH x30 IC
  • 4ct Tempo Squats x12 IC
  • 4ct Windmills x12 IC
  • Burpees x5 OYO
  • 4ct Dive Bombers x10 IC
  • 4ct Mountain Climbers x15 IC
  • Little Arm Circles x12 each Forward and Back IC
  • Run a lap around the parking lot.

Line up on the side of the parking lot.

THA THANG
Ascent
Each person will complete the following three exercises for the prescribed about of time per round with 20 second break between rounds. Each person chooses which cone they will sprint to: Yellow = normal, Orange = advance.

Exercises (FORM MATTERS!):

  • Dry Docks
  • BBS
  • Jump Squats

Rounds:

  • Rd 1: Complete each exercise for 10 seconds then sprint to the cone, 2 burpees and back.
  • Rd 2: Complete each exercise for 20 seconds then sprint to the cone, 2 burpees and back.
  • Rd 3: Complete each exercise for 30 seconds then sprint to the cone, 2 burpees and back.
  • Rd 4: Complete each exercise for 40 seconds then sprint to the cone, 2 burpees and back.
  • Rd 5: Complete each exercise for 30 seconds then sprint to the cone, 2 burpees and back.
  • Rd 6: Complete each exercise for 20 seconds then sprint to the cone, 2 burpees and back.
  • Rd 7: Complete each exercise for 10 seconds then sprint to the cone, 2 burpees and back.

Mosey to new parking lot on the other side of the playground

Endurance Sprinter
Men will run the following 5 rounds doing the exercises listed…

Rounds:

  • Rd 1: Perform exercise 1, sprint to the first cone then sprint back.
  • Rd 2: Perform exercise 2, sprint to the first cone and back, second cone and back.
  • Rd 3: Perform exercise 1, sprint to the first cone and back, second cone and back,
    third cone and back.
  • Rd 4: Perform exercise 2, sprint to the first cone and back, second cone and back,
    third cone and back, fourth cone and back.

When you finish your round, hold plank positions and do shoulder taps until six arrives.

Exercises (Reps = x10, x15 or x20):

  • Rd 1: Wide Merkins
  • Rd 2: Narrow Squats
  • Rd 3: Wide Merkins
  • Rd 4: Narrow Squats

Rinse and repeat with the following exercises (Reps = x15)

  • Rd 1: BBS
  • Rd 2: Squat Jumps
  • Rd 3: BBS
  • Rd 4: Squat Jumps

Mosey to SP

MARY

  • 4ct Flutter Kicks x30 IC
  • Side Crunches Rt x25 IC
  • Sdie Crunches Lf x25 IC
  • 4ct Hello Dolly x20 IC

Cash Out: ATMs

COT
26 PAX including 1 FNG – Knee High

BOM
A good name is more desirable than great riches; to be esteemed is better than silver or gold.
Proverbs 22:1

Over the last two and half years we have seen literally hundreds of men come through F3 Knoxville.  No matter whether they’ve stayed or moved on, they have contributed to what it means to be a part of F3, what it means to be a HIM.  When we wear the “F3” it means something.  It symbolizes a pursuit to reject passivity, accept responsibility, lead courageously and expect a greater reward.  It is worn by everyday men who are seeking to live extra-ordinary lives as men of impact.  Every day we have an opportunity to grow and help others grow as well.  This is both a gift and a stewardship.  My prayer is that as each of us leave there this morning, we will choose to be men of integrity, courage, humility and love.  That we will not only live up to, but contribute to the reputation this PAX has built over the last two years.

Now let’s get after it!

 

Submitted by Cap’n Crunch