F3 Knoxville

Tag: Curry

Be Worth Imitating

THE SCENE: Nearly perfect with a nice gloomy fog rolling in at the end
F3 WELCOME & DISCLAIMER – Complete
WARM-O-RAMA:
Somewhere between 5 – 12 of the following….Cherry Pickers / Baby Arm Circles (Fwd/Bwd) / Harry Rockettes / Hillbilly Walkers Tempo Squats

THA-THANG:

Mosey to the back parking lot slowing down at the speed bumps as desgined with 5 Burpees at each bump.

Spread out across parking lot

Bear Crawl 1 space then did 1 merkin, Bear crawl 2 spaces then 2 merkins, working up to 5 spaces and 5 merkins then back down to 1 – BBS waiting for the six

Lunge 1 space / 1 Bobby Hurley / Lunge 2 space / 2 Bobby Hurley – work up to 5 then back down to 1 – scissor kicks waiting for the six

Lazy Dora – Battle Buddy Up

100s – Partner 1 does Shoulder taps while Partner 2 holds plank – alternate at 25 reps; run a lap around parking lot (approx .25 miles) at 100 reps

200s – Partner 1 does LBCs while Partner 2 does a 6in leg hold – alternate at 25 reps – lap at 100 and 200 reps

300s – Partner 1 does Squats while Partner 2 holds Al Gore – alternate at 25 – lap at 100 and 200 and 300 reps

Mosey over to Circle with St Patrick

10 dips / 10 inclines / 10 declines / 10 box jumps – run to end of parking lot and repeat, PAX got around 3 cycles before Recover was called and Mosey back to the flag.

MARY:
Finished up with some Hello Dollys

COUNT-OFF & NAME-O-RAMA
12 HIMs

CIRCLE OF TRUST/BOM:

It was a year ago this week that I attended my first F3 workout at JUCO on Guardrail’s VQ.   I came to show support to a friend fully knowing that 5:30a workouts and me weren’t going to happen.  In fact, I am pretty sure I showed up 5 minutes late and missed the only part of the workout I could do.   Well fast forward a year and now I can’t sleep past 4:45a on a Saturday.   So annoying, but such a blessing.    Nonetheless, as had been said many times the workout is what gets a guy here but it’s the fellowship and faith component that keeps them coming.   That is true for me and hopefully many of you two.   Reading Phillipians 3 – full of great wisdom but it was versus 17 that really reminded me of how important F3 is to me.   Paul speaking…”Brothers, join in imitating me and keep your eyes on those who walk according to the example you have in us.”   Through this time, my appreciation for community and being surrounded by other godly men has grown deeper and deeper.   I need it just like I need water and sunshine.   Just like we need each other to push and motivate us through a workout, even more I need that daily inspiration and Christ-like examples in my life that each of you represent.   I love seeing all the 2.0s in the pictures from Shamrock as the example you all set for these young men is making a difference.   There are so many men out there that need a community like F3.   Men living in isolation and despair, with hope so far in the distance.   It has been great to see Shamrock grow so quickly.   I encourage each of you to keep reaching out to those in need and being someone worth imitating.

Garage Things.

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
51 ℉ 94% 51 ℉ 2.2 mi/h S

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs.
10 Baby Arm Circles forward.
10 backward.
3 Cherry Pickers.

THA-THANG:
Mosey to car trunk and pick up PVC piece and weight(plate) to create ab wheel.  Along side walk use ab wheel.  5 x straight out.  2 x out to right.  2 x out to left.

Mosey to football field divide into teams of 3 or 2 HIMs.  At 50 yard line is pile of trinkets.  On “Go.” everyone runs to trinket pile and picks one up.  On trinket is exercise, each HIM does that listed exercise 30 times at the 30, 20 times at the 20, and 10 times at 10.  (So a team of 3 would be doing 3 different trinkets. Everyone does their own.) Upon completion, throw trinket in your teams completion pile.  Then rinse and repeat with more trinkets.  ~20 minutes.  Team with most trinkets wins.  Yeah.

Mosey to bleachers.  Winning team gets to lead the charge.  Up and down bleacher steps from one end to the other.  At the bottom, each time, 10 jump squats.  Then up and down back with 10 Heal Drops at the bottom.

Mosey to sidewalk with ab rollers.  10 ab rollers straight.  Using PVC pipe, 10 American Hammers.

Mosey to St Patrick 30 dips, 20 box jumps, 20 dips, 10 box jumps, 10 dips, 5 box jumps.

Mosey back to AO.  Stopping 2 times to use ab rollers.  10 times each stop.

MARY:
Mary happened during mosey back to AO.
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Psalm 23:3.  He restores my soul. He leads me in paths of righteousness for his name’s sake.
MOLESKIN:
—
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Stone , Steel & Silence

THE SCENE: Couldn’t ask for a better 56 degrees Gloom beatdown weather.
F3 WELCOME & DISCLAIMER: done
WARM-O-RAMA:
Various things on way to CMU pile.  Inchworms, Bear Crawl, R Bear Crawl, Side Straddles (both sides), Kereokee both sides, Bernie
THA-THANG: Steel & Stone Biscuit:  Like the tree biscuit, we travel as a group going around the campus tagging a steel light pole instead of a tree.  We do two Blockees after we tag a pole.  Call out the running total.  Circle up for 25, 50, 75, 100 milestones.  Mosey with CMU’s in-between light poles.

We finished 100 Blockees – ie we tagged 50 poles.
CIRCLE OF TRUST/BOM: Find the Silence

How will you hear if you don’t listen. How can you listen if you don’t sit still.  How can you sit still if you are moving and doing a bunch of stuff.  Today MAKE time to sit still and listen to the Lord.  He’s a whisperer.  Put your cell phone to the side. Turn off the music. Turn off every digital thing you have.  Find the quiet.  Go get the quiet.  I’m often times over caffenated — which causes over anxiousness — which causes over stress and unrest.  This bleeds into everything. Dont’ do this.  Instead, stop the nervous hemorrhaging.  Be Still – Know that God is there . Take hold of his gentle voice.  Know that peace and quiet is his specialty.  In contrast this world and everything in it wants to spin you like a top into a dizzying pace — it always has a million things to offer and busy you with.  Don’t fall for it.  Pace yourself, slow down, gain back your sanity.   Listen in the silence.  He will light your way.

ANNOUNCEMENTS:

  1. Hardship is coming fast Oct 3. https://dirtybirdevents.com/hardship-hill-ocr/
  2. Shamrock still needs to build it’s props for HH.
  3. The last IPAX is happening now https://f3greenwood.com/  Be sure to watch the video to prep yourself.

 

Be Prepared, a Field Trip to The Cedar Bluff Schools


THE SCENE: 70’s clear and HUMID
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
No one took the open Q, so Mermaid picked it up and treated everyone to a field trip off the Shamrock A/O and a visit to the Cedar Bluff Schools.
Motivators from 9, and 3 Cherry Pickers, then Mosey to the Cedar Bluff Schools
THA-THANG:

Meet in the middle of the circle.
Call out an exercise, an amount, and a location,
run to the location, do the exercise in the amount called and run back, repeat the exercise
Hold an Al Gore until everyone returns and finishes
stop at 6:05 and run back to Shamrock a/o
Tree Hand release, release merkins
light pole Leg Raises
chain link fences Jungle Boi Squats
cross walk BBS
grass Stationary Lunge Steps
brick wall Wall Squats
steps calf raises
sidewalk burpees
handicap parking bobby hurley
covered area american hammers
directional arrow merkins
stop sign at cedar bluff road monkey humpers
repeat as necessary

MARY:
4 rounds of a PAX calling out a core exercise followed by 10 merkins.
Pickle Pounders, Little Baby Crunches, Freddie Mercuries, and box cutters were called and performed.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be Prepared
Ezekiel 38:7
New International Version
7 “‘Get ready; be prepared, you and all the hordes gathered about you, and take command of them.
Matthew 24:44
New International Version
44 So you also must be ready, because the Son of Man will come at an hour when you do not expect him.

MOLESKIN:

ANNOUNCEMENTS:
Iron Pax week 1 on Friday begins at 0515
Mandolin is looking for some OTB partners for an evening workout.
Pringle has a friend looking for a substitute on a paper route.  This route only needs coverage so the normal carrier can take some time off.  Two weeks currently needed in October and in November.  The pay could be as high as $500 per week.  Let me know if you are interested, or know someone that might be, and I will put you in touch with Pringle.

ShieldLock

The Scene

Humid and Foggy

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

10 Tempo Squats

10 Imperial Walkers

8 Cherry Pickers

10 Baby Arm Circles Forward

10 Baby Arm Circles Backwards

SSH Count in cadence to 5 out loud then to 15 silently all ending at the same time

10 Predator Jacks

10 Toe Touch Merkins

 

Tha-Thang

We split into groups of 3-4 that represented our shield locks for the morning

Indian Run (With lead man doing a Bernie) to the large CMU pile by the buses

Each shield lock worked through the following exercises. If one member of the team finished the reps before the others they could contribute up to 5 reps to another member of their shield lock to accelerate the group through the workout. In between each exercise, there was a short recovery run to the opposite curb and back. 

10 Burpees

20 Predator Jacks

30 Toe Touch Merkins

40 CMU Rows

50 CMU Deadlift to Overhead Press

40 Goblet Lunges

30 Froggers

20 Shin Huggers

10 CMU Swings

3 groups finished all reps and went to help the 4th shield lock through the last 3 sets.

Mosey back to AO

Mary

6 inches and the ABC’s (the group got to P all capital letters)

COUNT-OFF & NAME-O-RAMA

13 HIM’s for the beatdown

COT/BOM

Inspired by this article in the Q Source https://f3nation.com/shield-lock-q1-7/ 

We have many different types of relationships Wife, Children, Co-workers but many men neglect the horizontal relationship with other men. 

A healthy community will have multiple shield locks, groups of 3 to 5 men who form the horizontal relationships that protect and enrich a man’s life.

A man who cultivates a shield lock is ensuring that his blind spots are covered and helps him be prepared for the unexpected in life and to continue to accelerate through life. 

Characteristics of a healthy shield lock (3P’s):

-Proximity (must be geographically close)

-Purpose beyond mere companionship (Help each other be prepared for the peaks and valleys of life)

-Periodic (the shields must lock periodically for preventative maintenance) 

By locking shields with other men, the HIM hedges his brother’s peak against his own valley, and vice-versa.

MOLESKIN:

ANNOUNCEMENTS:

Sign up for the IRON PAX challenge. It is 4 beatdowns that you will more than likely be at anyway. Shamrock and JUCO will be taking these challenges on every Friday in September.