F3 Knoxville

Tag: Crawdad

We Are Sons

THE SCENE:  A little warm but beautiful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

25 SSH IC

10 Cherry Pickers IC

15 Tempo Squats IC

10 Merkins IC

THA-THANG:
Mosey down to the Pavalon for a little bench work. 4 rounds of the following 4 exercises. 1st set = 20 reps each, 2nd = 15, 3rd = 10, and 4th = 5

  • Bench rows
  • Box Jumps
  • Derkins
  • Tricep Dips

Mosey to the bottom of Cardiac with some lunges on the way. At the bottom of Cardiac, 20 merkins. 1st turn = 15 merkins, 2nd switchback = 10 merkins, at the top = 5 merkins.

Mosey to the rock pile at the Asylum after a quick stop to take in the beautiful view of the river. Grab a rock and do 3 sets of the following 3 exercises (15 reps each). After the completion of Set 1 and 2, run and touch the Asylum stairs. After set #3, run down to the stop sign and back.

  • Bicep Curls
  • Overhead Press
  • Bent-over rows

Next, 3 sets of the following 3 exercises (we did these IC and ran to the Asylum stairs in between sets 1 and 2).

  • Tempo Squats (with rock)
  • Flutter Kicks 4 ct (rock overhead)
  • Hello Dollies 4 ct (no rock)

Mosey down to the bottom of Everest. 10 Merkins IC. Made our way back around the new path doing some lunges, squats, bear crawl, and American Hammers. Mosey down Little Baby Hill. Sprint back to the top 1 time.

MARY:

Just a little bit of time left for some Flutter Kicks, plank work, and a few more SSH’s.

COUNT-OFF & NAME-O-RAMA

12 HIM’s – No FNG’s

CIRCLE OF TRUST/BOM:

In the spirit of Father’s Day weekend, I’m reminded of what it means not only to be a father but also what it means to be a son of God. I believe that I’ve been saved and that God loves me unconditionally, but I fail to live that way each day.

When we feel like we’re falling short, failing, or still struggling in various aspects of our lives where we think we should be better, it’s easy to forget that our heavenly Father still loves us just the same as when we’re standing on the mountaintop. Instead, we can quickly revert to a worldly way of thinking – that somehow God doesn’t love us as much when we’re stumbling or that His love and grace couldn’t possibly be vast enough to cover over our multitudes of sin. But that’s simply not the case.

“But when the time had fully come, God sent his son, born of a woman, born under law, to redeem those under law, that we might receive the full rights of sons. Because you are sons, God sent the Spirit of his Son into our hearts, the Spirit who calls out, ‘Abba, Father’. So you are no longer a slave, but a son; and since you are a son, God has also made you also an heir.” Galatians 4:4-7

Movement is Life!

THE SCENE
60 and Clear

Welcome & Disclaimer

 

THE THANG
COP
– SSH x30 (IC)
– Tempo Squats x15 (IC)
– Windmill Merkins x10 (IC)
– Reverse Lunges x10 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)

Mosey to back side of the Asylum at the rock pile

 

Flintstone Quarry Carry (5, 10, 15, 20, 25, 30)
Every man select a rock (or two).
Individual 30’s on the back hill with rock (going up and down by 5s from x5 to x25 at the top and bottom, total number of reps between the two exercises always equaling 30).  Start at the rock pile and run to the tree on the right.
– Overhead Press x25 (at the rock pile)
– Bent Over Rows x5 (at the tree)

Mosey to field on side of the Asylum.  Once there, partner up.

 

Battle Buddy Pyramid
Battle Buddy 1 runs to the top of the hill does 2 exercises while Battle Buddy 2 does shuttle runs in the opposite direction.  Rinse and repeat.

Each person will do three sets of the exercises in the following order: x5, x10, x15.

We will do 3 Rounds:

Rd 1
– Burpees
– Dry Docks

Rd 2
– Narrow Squats
– Wide Merkins

Rd 3
– Star Jumps
– Superman Swims

Mosey to other side of the front of the Asylum.

 

Grinders
1st Battle Buddy lunges to the first cone, then sprints to second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch.

Each round increase by 2 reps until each man does a total of 10 reps in one run.

We did two rounds:
– Rd 1 = Ranger Merkins (hands at should width, elbows in)
– Rd 2 = 4ct Flutter Kicks

 

MARY
American Hammers (4ct) – x15 IC

 

COT
Number off and Name-O-Rama (16 PAX)

 

BOM
Be Present

This weekend, YHC took my oldest 2.0 to MTSU.  She’s is attending the Govenor’s School for the arts this summer.  She’s going to be gone for a total of 7 weeks.  She is our oldest and this is the first time she has ever been gone this long.  In many ways it’s prep for next year, she will be a senior in high school.  We had a great day getting her moved in.  We talked, laughed and enjoyed the time.  It wasn’t until I had to leave that it hit me…my role as her father is about to change.  My time with her in my home is passing.  It hit me harder than I could have ever expected, and in that moment I was so thankful to be there with her and for all the memories we shared together.  I’ll be honest, I wept most of the way home.  Not tears of sadness mixed with tears for pride and thankfulness.  I replayed all the times we hung out together, and mourned the times we didn’t.  It was a humbling time to realized just how important family truly is, and how irreplaceable our roles as dad truly are.  It may seem simple, but I also realized something else…you can’t cherish a memory you didn’t make.  The time to plant those seeds has gone.  Whatever relationship I get to enjoy with my kids as adults is sown while they are children.

I’m thankful beyond words for the men in my life who spoke life into me when I was a young dad.  The men who encouraged and exhorted me to be present with my kids while they were young.  We’ve all heard how fast time flies, but I think few of us realize how true it is.  And when it is gone, it’s gone.  There are no “redos” or “start overs.”  Each day is a gift and stewardship, and is connected to the days before it as well as those that come after.  Whenever you are with your family, be fully there!  Make the time, invest, plant the seeds.  I can honestly say I don’t regret a single thing I gave up to be with my daughter, and can testify that the fruit of those memories is the sweetest I’ve ever had.

 

Submitted by Cap’n Crunch

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”.

99 Problems with a Buddy!

THE SCENE: nice but a little humid
F3 WELCOME & DISCLAIMER

took 2 times to repeat the disclaimer that I made up. No one was really buying in the first time so we repeated it for good measure. After all, its a legal statement right?

WARM-O-RAMA: 

jog across Parking lot x2, Millenial run x2, Millenial Sprint x2

Line up for ROckettes x20. Capn Crunch had some rebels with him and we were a little out of sync so we started over.

20 squats all together in a line, perfecto!! Well a little wavy but pretty good for 37 dudes doing squats together

circle up for Merkins x10 IC, Monkey humpers x10 IC, and 10 Body builders OYO
THA-THANG:
99 Problems with a buddy

  • 99 star jacks
  • Run a 1/4 mile lap(roughly)
  • 99 merkins
  • Run a lap
  • 99 squats
  • run a lap
  • 99 Mtn climbers
  • Run a lap
  • 99 LBC
  • Run a lap
  • 99 CDD
  • Run a lap

For the guys that finished first, they partnered up with the guys that had not finished. As they partners , each pax counted their reps toward the 99 needed(Like DORAs) Once the said exercise was completed, the buddies ran the hill instead of a lap. Pretty much all pax ended up running the hill regardless of partnering up or not. Plunger helped me finish my Dry docks and he pushed me to sprint up the hill. Thanks Buddy!

MARY:
Hello DOllys x10 IC

Boat, Catamaran, canoe

Flutters x10 IC

Side tri rises x10 IC
COUNT-OFF & NAME-O-RAMA
37 buddys gettin work done!
CIRCLE OF TRUST/BOM:
What is the mission of F3? To Plant, Grow, and serve small workout groups to invigorate male community leadership! Well, based on that and what I read on the survey,most guys don’t want to Q because they feel uncomfortable , I think F3 is a huge success in Knoxville but we can do better to invigorate male community leadership. We buddy up, yes. We push our selves physically, yes, but how much are we really pushing our brothers to be leaders in our community?

Well, if you look at the F3 nation website, it gives 10 things a new guy should know. #5 says Q a workout. By leading workout, it enables you to lead your peers. Lets all be more proactive in getting more men to Q, If you brought an FNG out and he has been posting on a regular basis, get him to Q. We need more positive peer pressure for guys to Q! Anybody can do it. If I can do it, anyone can!

MOLESKIN:
I have Q’d several times. I like to Q and I like to sign up, BUT I get a lot of anxiety the night before and sometimes doubt myself. So why do I Q? I do it to challenge myself and get out of my comfort Zone. I am certainly good at one on one situations but put me in front of a bunch of my peers, men I look up to and respect tremendously and I get a bit of stage fright. I guess what I am saying is, if I can do it, so can you. If you have anxiety about leading a workout, then I think you should JUMP IN and Q! The only way we can get better is to do things we are not so good at. WHY did I or any F3 pax join F3? Well, we were looking for something different. Now that we are in F3 and for those that have been in F3 for a while, we need to evolve as the leaders we are meant to be. We need to put our big boy pants on and embrace the things we are not so comfortable with. More or less, Embrace the Suck or become a stale fish!

ANNOUNCEMENTS:
Hardship Hill this weekend!

Trail of Tears

40 Strong and 1 FNG take the day start the day off right at the Asylum!

  • Side Straddle Hop X 25
  • Little baby arm circles Front x 15 and back x 15
  • Merkin x 20
  • Imperial Squat Walker x 20

Trial of Tears – 15 Min

  • Burpees x 5
  • Squat Jumps x 10
  • Thrusters x 15
  • Merkin x 20
  • Squats x 25
  • Burpees x 5

Mosey to Everest -15 Min

  • Run to the top
  • Rock Pile Curls to Press 2 – 16

Burpee Dan with Core Team

Core

  • 11’s
    • Body builders top of lot and flutters 4 cr bottom.
  • Mosey to bottom of the dragons tail for rt 66
    • Hand release merkins
    • LBC 4 ct
    • Star Jacks
    • Squats
    • Dry docks
    • CMU curls and tris w CMU
  • Mosey back to PLot and burpee Dan , go touch the fence , Bernie up, repeat …

Aborama – 5 min

  • Flutter Kicks x 25
  • Peter Parkers – Cadence

Empathy
1- Considering that someone has a life outside of the situation
2-Everyone is right. if you understood what the other person wants and why they want it you would likely want it too.

“”All things are lawful,” but not all things are helpful. “All things are lawful,” but not all things build up. Let no one seek his own good, but the good of his neighbor.”
‭‭1 Corinthians‬ ‭10:23-24‬ ‭ESV‬‬