F3 Knoxville

Tag: Curry

RushTheField

The Scene

Perfect!

F3 Welcome and Disclaimer

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

Warm-O-Rama

Cherry Pickers

Motivators 

Imperial Walkers

Harry Rockets

Hand Release Merkins (Ended up being regular Merkins because it was wet)

Tha-Thang

We split into 3 groups of 4 and proceeded with the below workout. The football field was locked so we used the big parking lot at the far end of campus.

 

Rush the field

 

80 lb sandbag

Carry from curb to curb

Others run to “50 yard line” and do 5 burpees and run back. Rotate so that each member has a turn with the sandbag.

 

When entire team has completed the exercise do 52 reps of mary of your choosing. 

 

45 lb kettlebell

Deadlift to high pull 

Run to “goal post” 10 squat jumps, run back. Rotate so that each member has a turn with the kettlebell.

 

When entire team has completed the exercise do 52 reps of mary of your choosing. 

 

40 lb ruck plate

Overhead/chest height march to squat

Run to opposite “goal post” and do hillbilly squat walkers, run back. Rotate so that each member has a turn with the ruck plate.

 

When entire team has completed the exercise do 52 reps of mary of your choosing. 

 

Completed the same series again but the ruck plate station turned into curl and press and the kettlebell station turned into swings.

 

Mosey back to the shovel flag with the objects in tow. 

Mary

5 burpees (Because burpees are the best)

10 count squat to finish

COUNT-OFF & NAME-O-RAMA

12 High Impact Men

COT/BOM

Are your goals really To Do List items. We were challenged by our current or future goals that we have set for ourselves. When making a goal it should be something that as a little risk/opportunity for failure. This allows you to push harder in your mind. If you “goals” are always 100% achievable are they really goals, or are they items to just check off your To Do List?

MOLESKIN:

ANNOUNCEMENTS:

It was a Gloomy day, where is your value?

THE SCENE: Mid 40’s foggy, and a perfect gloomy day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Normal stuff but with odd numbers instead of even
THA-THANG:
90 second wall squat
80 freddie mercurie’s
70 lunges
60 mtn climbers
50 dips
40 Crunches
30 second handstand hold (balls to the wall)
20 Burpees

3 rounds of the following with CMU’s
25 bench press
20 curls
15 tri extensions

MARY:
10 min plank on your elbows
every time you break plank perform the following:
10 burpees
10 lunges
20 high knees
return to plank
repeat this routine for 10 minutes
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A water bottle used and empty in the parking lot is worthless.  That same bottle at the grocery store (bought in bulk) may cost $0.50.  Bought at a restaurant, maybe $2.00.  At a convenience store, $3.00, the airport, $6.00, or at a sporting event, as much as $8.00.

That same bottle of water, depending on the setting has varying amounts of value.  If you are not feeling valued at work, in a relationship, in an organization, it may be time to change the setting and find your value.  we all have value, and we all have some control over our setting and maximizing our value.

Luke 12: 4-7
1 Timothy 4: 6-8

MOLESKIN:

ANNOUNCEMENTS:

Dips-for-Dayz-Shamrock

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
54 ℉ 54 ℉ 89% 5.2 mi/h NNE

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

Stolen from Lasso and Gas Station @ F3 Tornado Alley

WARM-O-RAMA:
Monkey Humpers – 10IC
Cherry Pickers – 4IC
Monkey Humpers – 10IC
Pickle Pounders – 12 IC
Willie Mays
Monkey Humpers – 10IC
Seal Claps – 13 IC
Monkey Humpers – 10IC

THA-THANG:

Mosey to concrete area near football field. 10 Merkins along the way.

5 Rounds
Squats:20 reps
Merkins 10 reps
Hindu Merkins10 reps
Lunges 20 reps
Burpees: 5 reps
Dips 15 reps

Head to CMUs. 10 BBS along the way.

With coupon:
3 Rounds
10-15 Curls
10-15 Triceps
10-15 Press

Head back to flag. 11s along the way. Squats and Merkins

MARY:
20 Flutter Kicks
10 LBCs
7 Freddie Mercurys
COUNT-OFF & NAME-O-RAMA
12 Good Men.
CIRCLE OF TRUST/BOM:

Through my recent loss, the men of F3 have been a great comfort and provided a ton of support. I really appreciate it. Take pride in knowing you provided that. Continue to do this for others (and me). Take advantage of this if you’re in a position where it’s needed.

MOLESKIN:
For Jenner and new job opportunities.  For all the sick and suffering.  And for the unsaid prayers in our hearts.

ANNOUNCEMENTS:
Bro Olympics Nov 5th.
Fort Sanders Regional Medical Center in need of Mens clothes/socks/shoes for patients.

Counting the Cost of Not Fartsacking

THE SCENE: Mid 60’s – nice weather for August
F3 WELCOME & DISCLAIMER – Check
WARM-O-RAMA:
Wrist & neck roll (courtesy of Caveman)
Richard Simmons (inspired by Mermaid’s shorts but also pre-planned)
Ankle rotation
Flamingo (SLRDL)
Seal clap squats
Forward lunges
Backward lunges
Tennessee rocking chair

THA-THANG:
Mosey to the football field end zone (scratch that – mosey to the Cheatsheet parking lot as the football field was locked)

Pool Boy 11’s variation –
Tennessee Rocking Chair – Side Lunge, switch halfway
Drinking Bird / Flamingos
When you’re done run a lap – the 6 will go the opposite way and turn everyone around getting us back to the end zone (or bleachers). Crawl Space completed 1 lap. The rest of us recovered.

Next part totally skipped because the track was locked (we didn’t have enough time anyway haha)

Bleacher Falling Indian Run – every other bleacher someone stops at and does the following exercises
Incline Merkins going up
Squats going down
At the bottom the first pax down announce a core exercise for everyone to single file and do 15 reps of. Complete for all bleachers or until the Q calls recover.

Mosey Falling Indian Run to the CMU pile – do drinking birds aka Flamingos on the way until the back of the line reaches you. Really try to stretch those hamstrings.

2 CMUs – complete reps & then do more of an exercise: 11’s
Deadlifts
4-ct Flutter kicks or a core exercise called by the PAX

First PAX finished calls it or the Q may call it.

MARY:
Fellowship mosey to the Shovel Flag. Dealer’s choice for 2 PAX then finished 15 seconds early.

COUNT-OFF & NAME-O-RAMA
7 PAX!

CIRCLE OF TRUST/BOM:
Completing what you started. God starts what He finishes. Jesus wasn’t plan B. He has a time for everything and a place for you and me to fit in. Today we are here on a Wednesday. Everything is perfect in time. I’m praying about what to do with my time. I have a PE exam to study, friendships to pursue, a church to serve, a job to work, and lots more…

But the real test is do we trust God for what he calls us to do when we feel like He will not complete it for us or that we have to hold on to have him complete that in us? A passage where Jesus challenges us to count the cost and the time for things in order to complete it – Luke 15:25-33:

25 Now great crowds accompanied him, and he turned and said to them, 26 “If anyone comes to me and does not hate his own father and mother and wife and children and brothers and sisters, yes, and even his own life, he cannot be my disciple. 27 Whoever does not bear his own cross and come after me cannot be my disciple. 28 For which of you, desiring to build a tower, does not first sit down and count the cost, whether he has enough to complete it? 29 Otherwise, when he has laid a foundation and is not able to finish, all who see it begin to mock him, 30 saying, ‘This man began to build and was not able to finish.’ 31 Or what king, going out to encounter another king in war, will not sit down first and deliberate whether he is able with ten thousand to meet him who comes against him with twenty thousand? 32 And if not, while the other is yet a great way off, he sends a delegation and asks for terms of peace. 33 So therefore, any one of you who does not renounce all that he has cannot be my disciple.

Jesus challenges us to make sure we know what the cost of something is – a house, a marriage, a new job, staying at your old job, a lawsuit, everything- we must count it! Anybody know what TINSTAAFL means? There Is No Such Thing As A Free Lunch. God counted the cost when He sent Christ in a twofold way:

Romans 8:31-32 – 31 What then shall we say to these things? If God is for us, who can be[i] against us? 32 He who did not spare his own Son but gave him up for us all, how will he not also with him graciously give us all things?

Philippians 1:6 –6 And I am sure of this, that he who began a good work in you will bring it to completion at the day of Jesus Christ.

So today, where are you counting (or not counting) the cost? Are you grateful for the cost the Father gave of Christ’s blood? If not, pause and reflect.

MOLESKIN:
Signing up to Q makes you not fartsack as much. Cost counted. Pride humbled. More workouts attended.

ANNOUNCEMENTS:
IPC sign-up in Slack on Tuesdays at Shamrock. Also Yoga on Thursdays by Tailhook – see Slack as well.

Shamrock – Walls of Jericho

THE SCENE: So humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in a circle, side to side, butt kicks, high knees, run, stop. 

Stretching – Quads

Mountain Climbers – IC – 15 – 4 count 

Cobra stretch 

Tie Fighter 4 CT x 10 each

Smurf Jacks – 20

Cherry Pickers x5

1-2-3 MerkBurpee (Wide-Standard-Tri) x 3 

THA-THANG:

Mosey to the CMU pile 

Grab a CMU – I set out 4 extra CMUs with a rope around 2, with 2 more stacked on top. 

Form a large circle for the Walls of Jericho

Round 1

1 man will walk backwards dragging 4 CMUs around the full circle, during which the rest of the men will:

–Curl CMU AMRAP until the 1st man makes it back to their spot

–Smurf jacks AMRAP while the next man drags the quad CMU around, 

  • 1-2-3 MerkBurpee (Wide-Standard-Tri) AMRAP
  • Start back over with Curls, then Smurfs, then 1-2-3 MerkBurpees. 
  • We had 11 men so this took a while

Round 2

Once everyone has had a turn we do it again, but with 3 different exercises. 

  • Jumping Spiders – AMRAP
  • Bobby Hurly – AMRAP
  • Tricep CMU – AMRAP

Round 3

  • CMU Twinkle Toes “Heavy Twinkie”- AMRAP
  • Alternating CMU Merkins – AMRAP
  • Bench press while doing flutter kicks “Flutter Press”? – AMRAP

We made it through all 3 rounds and had 5 minutes to burn at the retention pond gully. We ran up and down twice and did some long planks

 

MARY:

Dealers choice – BBS, Merkins, V-ups, flutter kicks

COUNT-OFF & NAME-O-RAMA
11 men – Nature Boy, Osteen, Fabio, Crawl Space, Pom-Pom, Waxjob, Betty, Dumpster Dive, Curry, Mermaid, Anchorman, 

CIRCLE OF TRUST/BOM:

Resolution and Review 

Resolution – a firm decision to do or not to do something. Sound like a Yoda quote. 

From the devotions from Thomas a Kempis a 14th century Christian 

“In the morning make a resolution and in the evening examine yourself on what you have said this day, what you have done and thought, for in these things perhaps you have offended God and those around you. “

An example for a resolution to start your day – Pray that God would help you to consider others throughout the day more than yourself. Pretty easy to sit in bed at night to rewind and playback parts of your day. Was I self serving today or did I serve others? 

In the same devotional Thomas says “Just men depend on the grace of God rather than on their own wisdom in keeping their resolutions.”