F3 Knoxville

Tag: Compost

Humble Pie

THE SCENE: Overcast, cooler and humid.
F3 WELCOME & DISCLAIMER – forgot this
WARM-O-RAMA

Traditional ruck the loop with 6 60lb sandbags. Stop and do 50 squats with sandbags at bench, T, and bridge.
THA-THANG

100m sprint with 60lb sandbags.

20 8-counts

20 Lion Kings

Bear Crawl 50m

2 PAX Grab the COW and wooden “Stretcher” and begin moving up lovers lane. The rest of the PAX carry 60lb sandbags. Loop around lovers lane back to the AO alternating carrying the COW and sandbags. Drop the COW and sandbags.

Ruck around the neighborhood loop about a 1.5 milesStop every 500m and do 50 Squats. End at the AO.

MARY:
Ruck to the top of lovers lane and back to AO. Ruck back to lovers lane and do 1 exercise at the bottom ruck to the top and do 1 exercise at the top.

30 Merkins /30 Squats

30 4-count flutter kicks /30 4-count mountain climbers

30 Lunges each leg/ 30 starbursts without the ruck

30 back extensions. Ruck back to the AO

30 Hello Dollies IC

27 Burpees until time.

 

COUNT-OFF & NAME-O-RAMA
8 PAX. Switchgrass, Wallace, Captain Crunch, Umbro, Savanna, Woodshack, Proton, Compost.
CIRCLE OF TRUST/BOM:
God is showing me that I need to submit to Him. Even during the workout I had my plan of how I wanted things to go, but God had other plans. My challenge to myself is to submit to Him more.

Bearway to Heaven?

THE SCENE:  Lots of gloom to be had.

5:30 COP

  • Side Straddle Hop X 30
  • Imperial Squat Walkers x 20
  • Little baby arm circles Front x 10 and back x 10
  • 4 x 4 Merkins x 5

Mosey to Pad 11’s

  • Catalina wine mixer
  • Box Jump’s

Forties  – High rep version of 11’s. Always add up to 40 subtracting 5 each time:

Merkins and Big Boys

       –     30 Squat Jacks , Devin Hester 10 BBS

  • 25 Squat Jacks Devin Hester 25 BBS
  • 20 Squat Jacks, Devin Hester 20 BBS
  • 15 Squat Jacks, Devin Hester, 25 BBS
  • 10 Squat Jacks ,Devin Hester, 30 BBS

 Bearway to Heaven

  • A Bear Crawl suicide of seven increasing lengths with decreasing burpees at the end of each length. Ideally the lengths and number of burpees should be such that the entire exercise takes the full 8:01 time of “Stairway to Heaven

 Jacobs Ladder

  • 3 times up the will with increasing 2 burpees each time.

Mary

  • Proton Parkers x 20

CIRCLE OF TRUST/BOM:

One of the things I love about F3 is that when we come out here we are not here to compete with one another. We are not here to prove ourselves but to encourage one another.

There is a book by Keller I have listed to a few times called the freedom of self forgetfulness based on the 1 Corinthians 3. “So let no boast in, for all things are yours”

Often I find myself comparing my performance in all areas of life. My ego wants me to be seen as something great

It is not about what others think and not even about what I think but what the lord thinks.

Re-live the gospel ever day.

Christ’s perfect performance on the cross is the one that matters.

He died on the cross so that we don’t have to meet some standard set by others or even ourselves.

I don’t care what you think,I don’t care what I think, only with the Lord thinks

 

Garbage

THE SCENE: I didn’t even look. Probably 70. Felt like 100.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap of park including 20 & 20 at school parking lot.
THA-THANG:

Mosey to base of Lover’s.

11’s

Start with 10 coffin sit-ups and 10 4 count plank jacks at the bottom. Bernie up for 1 ruck burpee and 1 mr. spectacular. Circle back down to continue. We did about half before I called it for time. So much to do!

Mosey to field across bridge

15 thrusters

Lt dan across 2 lunges 1 squat

15 wide merkins

Army crawl back and repeat x 5

MARY:
Flutters w/ ruck overhead x 25 4-count IC

Ruck hammers x 30

ATMs

COUNT-OFF & NAME-O-RAMA
13 Strong Brothers

CIRCLE OF TRUST/BOM:

We tend to make judgements about people based on our preconceived notions of who a black person a trans person a Muslim person any person is. Why do we do this? What is the point? Why can’t we just love and accept who people are?

John 15:17 says

“This is my command: Love each other.”

1 John 4:8 says

“But anyone who does not love does not know God, for God is love.”

As someone relatively on the outside of religion, when I hear the hateful words coming from leaders and others who claim to be godly, it makes me think I don’t want any part of religion. So I plead with you who do proselytize your faith to set a better example. The example of Christ to love everyone.

MOLESKIN:
I had about 5 hours of work for us. I’ll tuck the rest away for another day. ANNOUNCEMENTS:
June 16 – Beer Mile at Moses’ house in the evening.

Murph this Sunday at Bomb Shelter 630 am.

“Safety Patrol”

THE SCENE: 65 degrees and 100% Humidity
F3 WELCOME & DISCLAIMER: ✅
WARM-O-RAMA:
SSH x 12 IC

Merkins x 12 IC

Baby Arm Circles F/B x 12 IC

THA-THANG:
A. Partnered up and moseyed to backside of the Pound with CMU in tow. Partner A runs up the hill to the rock while Partner B completes the exercises and then rotate. Exercises:

300 Reverse Crunches w/ CMU

300 Overhead Squats (modified for time)

300 Presses (modified for time)

B. Moseyed to next station and completed the following:

Light Pole sprints/jog back while completing:

150 Merkins

150 Squat Jumps

150 Curls

C. Mosey back to AO and completed:

Hello Dolly’s x 10/12 (can’t remember, I was dizzy) IC

Ratchet led us in some on your side love handle eliminators…

 

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:
Talked to the PAX about the joy I have seen this week as I drop off my daughter at school. “New” safety patrol students for next year do the job with joy, fear, excitement, and a willingness to please. The “mentor” safety patrol offers advise and help and tips. It’s awesome. We need to be more like the safety patrol students- eager to try new things, eager to listen to the help being offered, eager to step out of our comfort zone. We need to be like the mentors- eager to offer sound advise and help. PAX challenged to either open car doors, mentor, or both and do it all with joy and excitement!
MOLESKIN:
Dudes got afternit today! It was cool to see the Rucker’s and hook up with them for the BOM!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Monday Funday

THE SCENE
67 and Muggy

 

Welcome & Disclaimer

 

THE THANG
COP

  • SSH x30 (IC)
  • 4ct Diagonal Lunges x15 IC
  • 4ct Windmill Merkins x10 IC
  • 4ct Tempo Squats x12 IC
  • Arm Circles Forward x12 IC
  • Arm Circles Backward x12 IC
  • Run two loops around the parking lot

Mosey to curb and line up.

 

Jelly Legs
Start at one side of the parking lot.  Perform the following:

  • R1: Hold squat position for 10 count, perform 10 squats, run to the other curb, do 2 Burpees, run back
  • R2: Hold squat position for 20 count, perform 20 squats, run to the other curb, do 2 Burpees, run back
  • R3: Hold squat position for 30 count, perform 30 squats, run to the other curb, do 2 Burpees, run back
  • R4: Hold squat position for 40 count, perform 40 squats, run to the other curb, do 2 Burpees, run back
  • R5: Hold squat position for 50 count, perform 50 squats, run to the other curb, do 2 Burpees, run back

Line up in four separate lines.  Each group mosey to the far parking lots and to one of four cones set up in the corner.

 

Four Corners
Spread out to 4 cones.  Alternate exercises at the cones for set time. When time is done, counter-clockwise to the next cone. Rinse and repeat.

  • Cone 1: Dry Docks x15 or x25 & Narrow Squats x15 or x25
  • Cone 2: 4ct Flutter Kicks x15 or x25 & Star Jumps x15 or x25
  • Cone 3: 4ct Shoulder Taps x10 or x15 & Reverse Lunges (each leg counts as 1) x10 or x15
  • Cone 4: 4ct Hello Dolly x15 or x25 & Smurf Jacks x15 or x25

Round 1: 60 seconds at each station
Round 2: 45 seconds at each station

Mosey to the hill near the SP.

 

Cash Out
Merkin Hill
Run up and down hill doing the following:

  • Start at bottom of hill with 10 Merkins, run to top
  • Top of hill 9 Merkins, run to bottom
  • Bottom of hill 8 Merkins, runt to top
  • Top of hill 7 Merkins, run to bottom
  • Bottom of hill 6 Merkins, runt to top
  • Top of hill 5 Merkins, run to bottom
  • Bottom of hill 4 Merkins, runt to top
  • Top of hill 3 Merkins, run to bottom
  • Bottom of hill 2 Merkins, runt to top
  • Top of hill 1 Merkins, run to bottom

Circle up for Mary.

 

Mary
4ct American Hammers x20 IC
Rt Side Crunches x20 IC
Lft Side Crunches x20 IC
ATMs

 

COT
Number off / Name-0-Rama (40 PAX, 3 FNGs – Petro, Chaco and Fullstack)

 

BOM
“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 my 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 these AND be these things for the men on our left and right.  Iron sharpen iron. This is what it means to wear the “F3”.