F3 Knoxville

Tag: Cowbell

Spring Practice

THE SCENE: 49 degrees, cloudy, great day for some practice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles (4-count) x 12 forward, x 12 back

Cherry pickers x 12

SSH (4-count) x 20

5 burpees

THA-THANG:

  • Mosey to Emerald Youth Soccer Complex
  • Kick Coverage:  PAX splint into 2 equal groups.  Line up on goal line.  1 HIM kicks or punts the ball as far as possible, the rest of the group sprints to the ball, the HIM who recovers the ball has 5 reps of appointed exercise, everyone else 10 reps.  Second group goes while 1 group completes reps on opposite side of field.  Repeat until all PAX have kicked.  Exercises: Round 1 burpees, Round 2 Wide Merkins, Round 3 Ranger Merkins, Round 4 Diamond merkins, Round 5 Catalina wine press, repeat as necessary.
  • Tennessee Drill:  Circle up in middle of field.  Groups of 4 in center battle with appointed exercise to exhaustion while 1 HIM calls out cadence, last one standing is the winner.  While central group is battling, PAX in circle perform appointed exercise.  Round 1:  Center WWII sit-ups , circle squats.  Round 2:  Center Merkins, circle forward lunge.  Round 3:  Center Hello Dollys, circle Reverse lunge.  Round 4:  Center CDD, circle Bobby Hurleys.
  • Two Minute Drill:  Cross the field with appointed exercise as a group until goal line is crossed.  1:  Broad jum burpees x 5.  2: Bear crawls 4-count x5.  3:  Crab walks 4-count x 5.  4:  Merkins x 5 (we did not make forward progress, but it was well executed.  5:  Forward lunge x 5.  6:  Cross the goal line with high steps, finishing with your best Heisman pose.
  • Mosey back to AO

MARY:

  • Out of time

COUNT-OFF & NAME-O-RAMA
19 strong with 1 FNG.  Cougar and Bullseye  were also in attendance (could not find their tags).  Welcome FNG Jarrett Delozier ( Zacchaeus)
CIRCLE OF TRUST/BOM:

  • How do you handle or respond to constructive criticism?
  • “Criticism may not be agreeable, but it is necessary.  It fulfills the same function as pain in the human body.  It call attention to an unhealthy state of things.”  Winston Churchill
  • “The trouble with most of us is that we would rather be ruined by praise than saved by criticism.”  Norman Vincent Peale
  • “The fear of the Lord is the beginning of knowledge.  Fools despise wisdom and instruction.”  Proverbs 1:7

MOLESKIN:
Pray for Sam, friend of G-6, who is fighting cancer.

big ballin with Charles Bronson

THE SCENE:  37* and calm, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunges x10 on 4 count
Baby arm circles reverse x10
Baby arm circles forward x10 (had to be different)
Tempo merkins x10
SSH x20

THA-THANG:
Mosey out past amphitheater and stop just past it, for another 10 SSHs as we had a few guys show up right as we finished warm up exercises.  Continue mosey across Cumberland Avenue to S7 parking lot behind Min Kao building.  Routine is Charles Bronson (which I don’t get the reference for and we need a new name for Knoxville).  Three cone set up: do exercises at cone 1, sprint to cone 2, bear crawl to cone 3, recover and return to cone 1 and move on to next exercise.  Rinse and repeat run and bear crawl after each exercise.

  • SSH x50 on 4 count
  • Merkins x50
  • Burpess x50
  • BBS x50
  • Jump squats x50

Recover and 10 count.  Mosey up painted stairs over to parking lot below Church Street United Methodist Church.  5 cones set up, moving uphill in parking lot about 8-10 yards apart.  PAX instructed to grab a (reasonable) sized rock from the rock pile.  Exercise as follows: line up at first cone, duck walk with rock tight to chest to second cone;  place rock on the ground and perform 5 leg thrusters;  pick rock up and duck walk with arms extended to third cone; place rock on the ground and perform 5 leg thrusters;  rock back up and duck walk rock tight to chest to fourth cone;  rock down and 5 leg thrusters; rock back up and duck walk arms extended to fifth cone;  rock down and another 5 leg thrusters.  Pick up rock and walk back to first cone, plank and wait for 6 to complete.  Recover and 10 count, rinse and repeat exercise second time.  Place rocks back, mosey across Cumberland Ave towards start point.

MARY:
Hurricane Hoedown! PAX on their 6’s, perform each with no break in between:
Hallelujah flutter kicks (arms above head) x7 on 4 count
Hands behind back flutter kicks x7 on 4 count
Slight recline flutter kicks x7 on 4 count
Regular flutter kicks x7 on 4 count
COUNT-OFF & NAME-O-RAMA
Bowled a strike with 10 strong:  Swanson, Red Writer, Cowbell, Cheatsheet, Rousey, Amazon, Quarantine, Crawdad, Preacher, Abort
CIRCLE OF TRUST/BOM:
“If a person gave away your body to some passerby, you’d be furious. Yet you hand over your mind to anyone who comes along, so they may abuse you, leaving it disturbed and troubled – have you no shame in that” – Epictetus

Challenge to myself as much as anyone else – do not let your mind be taken from you. Guard it MORE than you would anything, because if you are in control of your mind, nothing can harm you.
MOLESKIN:
Special prayers for Tim, Polly, Jimmy, and Brant as they deal with some difficult times ahead with sickness.

Hiding in the Bushes

THE SCENE: High 40s, drippy and drizzly but not pouring
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 or something like that.  Q screwed up the cadence so reps uncertain
LBAC x20 each way IC
TN Rocking Chairs x15 IC
Al Gore Tuck Jumps x8
Hindurkins x15 IC

THA-THANG:
Mosey to the steps by the ball. Hop up first flight of stairs on right foot,
head south and down the steps, circle back around to hop up stairs on left foot.

Keep heading south and down the steps that some idiot decided should be painted with high-gloss paint. Successfully navigated without injury.
Pair up in groups of 3, each group picks up one large and two small coupons from the bank of the stream.

Cross the street to the safe, unpainted set of stairs.
One PAX at top, one PAX at bottom, one PAX in motion for each group
Small coupon exercises on the streetcorner at the bottom of the stairs until relieved:
-Man-Makers
-Side Raise
-Wax On/Wax Off
-Raise the Roof

Large coupon exercises at the top (hidden by the bushes to avoid indecency citation during Hip Thrust)
-Squrls
-Fwd Raise
-Hip Thrust
-Rows

2 rounds through the circuit and it’s time to head back.

MARY:
Squeaked in some Protractors and 3 rounds of Row your Boat
COUNT-OFF & NAME-O-RAMA
15 strong, no FNGs braved the drizzle. Good to see Acapella visiting the gloom from South GA
CIRCLE OF TRUST/BOM:
Jeremiah 2:13 – “For My people have committed two evils: They have forsaken Me, The fountain of living waters, To hew for themselves cisterns, Broken cisterns That can hold no water.”

Last week I had to replace my water heater. It was old, and had a good run, but it sprang a small leak. Fortunately I managed to get it out before a catastrophic failure. Pulling the old, leaking tank, partly full of sediment, out of the house made me think of Jeremiah 2:13. Be careful where you are looking for your water, your fulfillment. Anything but the source of Living Water is just a cracked and useless cistern.

MOLESKIN:

ANNOUNCEMENTS:

Mucho Chesto with Dora and Paula

THE SCENE: low 50’s…absolutely perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x20 IC
  • Tempo Squats x10 IC
  • Tempo Merkins x10 IC
  • Burpees x10 oyo

THA-THANG:

  1. Mosey to the amphitheater
    • Battle buddy up
    • DORA reps of the following while partner runs to end of stage and completes 10 box jumps
      • 100 Thrust Merkins
      • 100 Incline Merkins
      • 100 Decline Merkins
  2. Mosey to the Methodist Church parking lot
    • Keep same battle buddy & grab 1 rock per team
    • DORA reps of the following while partner runs to top of parking lot and completes 5 burpees
      • 100 Overhead Press
      • 100 Goblet Squats
      • 100 Squat Press
  3. Stay in same parking lot
    • Paula Abdul the parking spaces (2 forward, 1 back)
    • 10 merkins each trip forward
    • 10 squats each trip backward
  4. Mosey back to splash pad

MARY:

  • Flutter kicks x20 IC
  • Boat/canoe
  • Peter Parkers

COUNT-OFF & NAME-O-RAMA
35 strong including 2 FNG and 1 out of towner.

Cowbell, Uni, Popeye, Crawdad, Cramps, Plunger, Bermuda (FNG), Abort, Passport, Preacher, Plunder, Uncle Rico, Prom King, G-6, Swanson, Faceplant, Petey, Frank, Quarantine, Primo (Charlotte), Gretzky, Hillary, Bessie, Putt-Putt, Cardigan, Rascal, Guppy, Gerber (FNG), Stagehand, Steam, Soot, Cougar, Red Writer, Careless, Bartman

CIRCLE OF TRUST/BOM:
“Our greatest fear should not be of failure, but of succeeding at things in life that don’t really matter”.  This quote is attributed to Francis Chan as well as DL Moody – regardless of who said it first it is absolutely true and has been a challenge for me this week.  Where do I invest my time?  Is it on worldly possessions?  Comforts?  Fitness?  My career?  All of these things, while nice, are ultimately not what our focus should be.  Jesus is in the relationship business and we should be too.  Our efforts should be toward brotherhood, accountability, being bold in our faith, helping our brother when he falls.  These are what is important in light of eternity.

MOLESKIN:

ANNOUNCEMENTS:

  • G-6 mentioned he is in need of a person to help at one of his camps.  It’s a paid position…contact him for more information.
  • Alcoa CSAUP is coming up this Saturday 2/24 @ 6am.

The Long Lap

THE SCENE: 0530, 30s, not quite character building weather, but not hot either

“Is it going to be warm?” —- “No. But it will be good.”

F3 WELCOME & DISCLAIMER : 

“Welcome to F3: Fitness-Fellowship-Faith. My name is Steam and I’ll be your QIC for the next 45 minutes. I am not a professional, and you are here on your own volition, which means if you need to modify any of the exercises we do this morning – feel free to do so but push yourselves and the men around you. You came here to work and get better so let’s get after it.”

WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 25 x 4 (in cadence)

2. Rockette: 15 x 1

3. Cherry Picker: 10 x 4 (in cadence)

4. Slow Baby Arm Circles: 10 x 4 Forward || 10 x 4 Backward (all in cadence)

5. Backwards Lunge: 2x for each leg –> hold for 5 seconds each rep
THA-THANG:

  • Mosey to Big Ball Amphitheater
    • Flag out front, carried by FNG Daniel Anders (Now “Soot”)
  • PT
    • Assemble battle buddy teams
    • Que hype workout music via bluetooth speaker
    • (1) Each BB team sprints to the top of Big Ball amphitheater
    • (2) Each person executes 8 pull-ups (overhand/underhand)
    • (3) Each BB team sprints around the perimeter of the Big Ball pond = The Long Lap
      • 75% speed of higher
    • (4) Upon return to Big Ball amphitheater stage –> 25 x 4 LBC (Little Baby Crunches)
    • (5) Hold plank position until QIC says “Recover”
    • Rinse & Repeat 5x
    • Mosey American Indian Style to parking lot adjacent to UT’s The Hill
      • Sporadic squats 3x en route
    • Mosey Back to AO
      • Take the Field: Sprint the field separating PAX from Big Ball AO startpoint

COUNT-OFF & NAME-O-RAMA
11 PAX + 2 FNG = 13 total

PAX: Abort, Cowbell, G-6, Petey, Pfeiffer, Plunger, Quarantine, Rascal, Rousey, Swanson, Steam

FNGs: Daniel Anders – 22 – Soot & Eric – 21 – Stagehand
CIRCLE OF TRUST/BOM:
Hijacking the song “Pray For Me” by Kendrick Lamar & The Weeknd

Hijacking a song = taking a song’s lyrics and “hijacking” them to fit for your own life or have deeper meaning

“I’m always ready for a war again, go down that road again, it’s all the same.” “Tell me who’s gon’ save me from myself, when this life is all I know.” “Tell me who’s gon’ save me from myself, when this life is all I know.” “Tell me who’s gon’ save me from this hell, without you, I’m all alone.”

“Who’s gon’ pray for me? Take my pain for me? Save my soul for me?”

This song spoke on many levels to me. We as men all go face wars every single day that are unique to each one of us. I don’t know what war(s) you’re facing as a man right now, whether tit’s at home, at work, in your relationships or marriage, or wherever that may be for you. Sometimes the wars that we are in the midst of feel like hell, or like we’ve been down this road before, or that we’re all alone.

So when you’re in the midst of whatever war you find yourself in – sometimes you’re fighting yourself – only one thing can save you and make you a better man because of it – God’s grace and love.

Another level this spoke spoke to me through was how much pain Knoxville is in right now. There are so many people hurting because of sickness or whatever else is going on in their lives. High Impact Men make a difference. As High Impact men – let’s continue to pray for our city and share the load and burden that some of our brothers are carrying right now.

Fight the Good Fight & Keep the Faith!