F3 Knoxville

Tag: Curveball

Shamrock – Valley of Despair

THE SCENE: 55F perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivators: starting at 7

On your back Side Straddle hop x25 

Twinkle Toes  (IC) 4 CT x 10

Cherry Pickers: 5

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Round 2: Pregnant Crab walk with stone on stomach to the 1st line and do 20 American Hammers single count, using your rock. Repeat at each line all the way to line 10 for a total of 200 reps. 

Mosey to the valley of despair. 

Battle buddy up

Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out ) 

Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, Bernie back up to partner. Switch. 

3 rounds of this for 10-15 minutes. 

Mosey to CMU pile

Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1.  28 total. 

25 Curls

50 Bench press

Repeat for 3 rounds. Total of 75 curls and 150 bench press. 

Mosey back to AO flag

Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1.  28 total.

MARY:
4 minutes of abs and merkins
COUNT-OFF & NAME-O-RAMA

14 – Anchorman, Betty, Brick, Cheatsheet, Curveball, Dumpster Dive, Interpol, Jenner, Kick-Flip, Mermaid, Osteen, Slappy, Trolley, Vanna

CIRCLE OF TRUST/BOM:

Compliment. A polite expression of praise or admiration.

 I have never been great at giving or receiving compliments. F3 has given me a lot of practice the past couple of years. There are countless high impact men that show up here and other AOs who are excellent leaders. They see the good in you and me and point it out. 

“Way to kick some ass today, you really pushed it”

“Great Q man” 

“Man that was a killer pace on that run you did yesterday” We are all saying that about Osteen right now and want to know what his secret is. 

“Mermaid, thank you for leading this AO in such a positive and fun atmosphere while at the same time pushing us hard to get better physically, spiritually and as a brotherhood.” 

“Trolley!!!! Thank you for teaching us how to push ourselves way out of our comfort zone”

“Betty, thank you for always having a positive attitude.”

“Jenner, thank you for educating us with real life stories about veterans and walking us through some of their heroic actions” 

“Baby Boomer, thank you for injecting humor in this group and for your creative Qs that are full of painful challenges.” 

“CheatSheet, thank you for my sore upper body and for all the words of encouragement that you preach to us”

“Curveball, thank you for making this awesome location possible for us”

“Kick-Flip, thank you for writing the book on leadership. Your laser focused drive to constantly ask more men to join F3 is impressive”

I could go on and will keep trying to do a better job of handing out compliments. 

I want to challenge us to keep that up. It makes a huge difference, so thank you guys for what you bring to the table / parking lot. 

Also, let’s take the compliments and spread them out beyond F3 to our families, friends and strangers. 

MOLESKIN:

Trolley’s job, my buddy Jordan, my nephew Ian

ANNOUNCEMENTS:

Passing the Torch!

THE SCENE:  A couple of degrees below freezing…

F3 WELCOME & DISCLAIMER:

Forgot to mention that I am not a professional…  However I am sure the PAX is aware of that by now!

WARM-O-RAMA:
30 SSH

10 Tempo Merkins

10 Tempo Squats

Baby Arm Circles Forward/Reverse

THA-THANG:

Drawed the number 2 with GPS with 3 stations located in the park.

Station 1 – Bear Crawl around the tennis court with 5 Burpees at each corner.  Run and touch gate then proceed to Station 2.

Station 2 – at the back parking lot I placed some modified CMU’s in the grass next to the trail entrance.  We used these CMU’s for 20 Curls and 20 Overhead Presses.  Then run over to the boat ramp.

Station 3 –  We did 20 Dry Docks facing downhill on the ramp.  Then starting at the water, 20 Squat Jumps up the ramp.  Then we ran back to the Tennis Court.

Rinse and Repeat as many times as you could.

MARY:
ATM closeout led by Cap’n Crunch

CIRCLE OF TRUST/BOM:

Passed the Flag over to Stripped, he is a wonderful asset to the Equalizer.  Not only is he accountable at the workouts, he is also accountable to reach out to brothers that are needing help outside of the workouts.  I am grateful that the Equalizer is in good hands!

“Leadership is not about a title or a designation.  It’s about impact, influence,  and inspiration.”

MOLESKIN:
Was one of the most boring workouts I have put together but drawing the 2 for our 2 year anniversary was very important for me.  However it did turn into a pretty good beatdown, so I plan to use it again soon!
ANNOUNCEMENTS:
Hardship Hill 10/2!!!

Back in the Saddle

THE SCENE
28 and Clear

COP
Run to lower front parking lot
SSH x35 IC
Merkins (4ct) x10 IC
Imperial Squat Walkers x10 IC
Baby Arm Circles Fwd x12 IC
Baby Arm Circles Bkwd x12 IC
Run to HGTV Area

THA-THANG
Tree Trunks
– Squats x10
– Fwd & Bkwd lunges (same leg then switch) x10 each leg
– Side Lunges x10 each leg
– Jump Squats x10

Rinse and repeat

Run to parking area under the HGTV Area

Countdown
Partner up. One person performs the routine while the other jump ropes.

Routine:
One man runs to far cone perform x20 reps, run back to first cone perform x15 reps, run to the second farthest cone and perform x10 reps, run back to first cone perform x5 reps. Partners does jump rope while waiting.

Exercises:
1. Diamond Merkins
2. Dry Docks
3. BBS
4. Squats
5. Wide Merkins

Mosey to playground (The Cloud)
* Stop on the way at the parking lot, do 5 Wolverines

Bench 11’s
11’s on benches: Bench Squats and Dips

Run to end of parking lot, do 5 Wolverines, run back to the playground and do LBCs while waiting in the six.

Run to lower parking lot at far entrance to the trail. Take the trail to the SP, do Route 66 along the way.

Route 66
Run the trail stopping at each light pole to do merkins. Start with one rep and add step at each light pole until you get to the end.

At the SP, circle up for MARY

MARY
American Hammers (4ct) – x20 IC
Superman Swims (4ct) – x12 IC
Box Cutters (4ct) – x15IC
Superman Swims (4ct) – x12 IC
Flutter Kicks (4ct) – x15 IC

COUNT-OFF & NAME-O-RAMA
23 PAX

COT/BOM

“For this is the will of God,
that by doing good you should put to silence the ignorance of foolish people.
Live as people who are free,
not using your freedom as a cover-up for evil,
but living as servants of God.”

1 Peter‬ ‭2:15-16 ESV

Honor – Adherence to what is right or to a conventional standard of conduct

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

 

The Shamrock ARM and HAMMER

THE SCENE: You know that scene in the Shawshank Redemption?…yeah, it was like that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
6 “Puddle” Pickers
15 Baby Arm Circles
15 Rev. Baby Arm Circles
15 Tempo Squats

THA-THANG:

Prep:

  1. Get CMU from CMU pile
  2. Take to parish awning.
  3. Pair off.

ARM AND HAMMER (DORA):

  1. 200 Curls4Girls (partner Bernie’s around half the parking lot and swap)
  2. 200 American Hammers (partner sprints around the whole parking lot swap)
  3. 200 LCMUCrunches (LBCs with CMU) (partner lunges around the fish and swap)
  4. 400 Freddie Mercs (partner bear crawls the fish and swap)

MARY:
Drop of CMUs and run to awning.
Mary favorites:
10 Burpees (Betty)
20 Big Boys (Curveball)
50 Merkins (Baby Boomer)
Pickle Pounders until time (Pool Boy)

COUNT-OFF & NAME-O-RAMA
11 strong (and wet) this morning!
CIRCLE OF TRUST/BOM:
[1Co 15:1-4 ESV] 1 Now I would remind you, brothers, of the gospel I preached to you, which you received, in which you stand, 2 and by which you are being saved, if you hold fast to the word I preached to you–unless you believed in vain. 3 For I delivered to you as of first importance what I also received: that Christ died for our sins in accordance with the Scriptures, 4 that he was buried, that he was raised on the third day in accordance with the Scriptures.

Paul knew the Gospel. He knew how to articulate it, it was of first importance to him. How well do we? Can we articulate the gospel? A good litmus test: try to articulate the gospel with a friend or family member in 60 seconds. Is it hard/easy? If you have children, do you share it with them? Are they prepared to give an answer to this fallen world, if they are believers? We want to keep the first things first, so let us press in, before workouts, working hard at our jobs, and even with our families, to know the Gospel and be prepared to share it. Here are a couple of documentaries that I have found incredibly helpful in understanding the history of, attacks against, and a clear picture of the true, Gospel in America. I can’t recommend them enough.

http://www.americangospelfilm.com/watch-christ-alone-ag1

http://www.americangospelfilm.com/watch-christ-crucified-ag2.html

MOLESKIN:
Pool Boy’s boss has Covid and needs Christ. Curveball’s daughter is interviewing for an internship today. Waxjob’s family is looking for a new caregiver. We were encouraged by Jenner sharing that, while the “church” numbers in America have gone down, much of the true evangelical population is still there, it’s mostly churches that have abandoned the Gospel that are shutting their doors.
ANNOUNCEMENTS:
None today!

ShamRockin’ the Mic

THE SCENE: Cool and dry…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo Merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Side straddle hop in cadence
THA-THANG:

  • Mosey to the coupon pile
  • Partner up, line up on curb
    100 curls while partner bear crawls to the other side and crawl bears back
    100 thrusters while partner Crab walks to the other side and Bernies back
  • Flutter kicks in cadence
  • Mosey to the covered side, line up on curb
    Shaun T’s – step up, knee to opposite elbow,
    Step down, backward lunge and reach to curb.
  • Burpee leap frogs from one speed bump to the other
  • Flutter kicks in cadence
  • Mosey to the track
  • Suicides 20yd, 30yd, 40yd
  • Kick flip’s Mucho Chesto: Diamond, Regular, Wide, and Staggered 10x each
  • Flutter kicks in cadence
  • Walk corners and sprint down the straight away
  • Freddy Mercury in cadence
  • Mosey back to the flag!

MARY:

  • Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
  • 8 Count Merkins x10

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:
I finished reading the Bible for the first time in my life back in February. This is probably not a feat for you guys… It took me a little more than 2 years to finish a 1 year plan. But I did it! I’ve always been around the Bible and I’ve read bits and pieces, here and there. I made a lot of attempts to read it cover to cover, and i would fizzle somewhere after the creation… If you struggle like I did, I highly recommend a Bible reading plan.

MOLESKIN:
Thank you gentlemen for challenging me! I have nothing but respect for you guys.

ANNOUNCEMENTS: