F3 Knoxville

Tag: Deep Dish

Here Comes Peter Cottontail

THE SCENE: Mid 30s to start, but warming up quick!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chairs x11 IC
Monkey Humpers (4ct!) x25 IC
Hindurkins x10 IC
Imperial Squat Walkers x10 IC

THA-THANG:
Mosey down the road to the Elementary School/Little League park (wagon wheel and a stop for 30x BBS OYO halfway)
Pax split into 2 teams, each team with an Easter basket (5 gallon bucket w/25lb sand).
Easter eggs are hidden on the playground.
One PAX from each team carries the basket down the hill and collects one egg. Then bunny-hop back up the hill and hand off to next man.
Remaining PAX alternate between plank and Al Gore with each trip.

Once everyone has run twice, gather in the middle of the basketball court.
Exercises were going to be color-coded to egg color, but looks like we’re short on time.
Just make one run through the list.
PAX pair up for:
15x Low-5/High-10 Burpees
60yd partner carry
20x Leg Throws
20x Squirkins
Wheelbarrow around perimeter of the court
20x Reverse Rows/OH Leg Press

Mosey back to the AO… Getting so late!

MARY:
Not much today… Just some LBCs, Protractors, and Tempo Merkins.
COUNT-OFF & NAME-O-RAMA
15 PAX including one FNG. Or FOG… Turned 73 yesterday! Welcome Dozer! Thanks for being our War Daddy today.
CIRCLE OF TRUST/BOM:
The silliness of bunnies, eggs, candy, etc. is fun, but try to get as much of it out of the way as possible today and reserve tomorrow to celebrate and meditate on the real reason for Easter – Remembering the resurrection of our Savior Jesus Christ from the grave, sealing the long promised gift of Salvation. It’s even more free than F3 – He did everything for you.
MOLESKIN:
Great to have Moses’ dad with us this morning.
ANNOUNCEMENTS:
Hardship Hill is May 19th… Sign up today! If you need a team, jump on GroupMe and you’ll get recruited real quick.
https://www.active.com/kingston-tn/running/distance-running-races/hardship-hill-2018

A stroll with my CMU

THE SCENE: A HOT and dry 62 degree morning (it’s all relative)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Tempo Squats x10 IC
Cherry Pickers x8 IC

THA-THANG:
Everyone grab a CMU and mosey across the street to the first light pole. We lunged holding the CMU overhead and stopped at each light pole to do the following exercises:

  • 10 merkins on your CMU
  • 15 overhead presses
  • 20 CMU rows
  • 25 Decline Merkins (feet on CMU)

Mosey on over to the fountain and holding the CMU straight out, get in an Al Gore position and move to the right around the fountain. When the Q calls halt, we do 5 CMU burpees. We only did this once due to a little Q modification.

Mosey over to Mt. Crumpet and do 11s. At the bottom, we did CMU merkin rows and at the top we did squat jumps. On the trips up the hill we did the following:

  • 1st and 2nd trips – Bernie
  • 3rd and 4th trips – Bear Crawl
  • 5th and 6th trips – Bunny Hop
  • 7th and 8th trips – Sprint
  • 9th and 10th trips – Bears and Blocks (only Snorkel and Woodshack made it to this point!)

Mosey back to AO with a little bernie thrown in. Did a round of Blocktanamo as soon as we got back to make sure the shoulders were thoroughly burned.

MARY:
Guantanamo – 1 round
Boxcutters – 15 IC
20 BBS OYO
Woodshack special – Captain Thor to cash out (Got to 6 and 24)

COUNT-OFF & NAME-O-RAMA
14 men strong including one FNG!
CIRCLE OF TRUST/BOM:
Fear. We all know it. But when we think of the way that early Christians were persecuted and gruesomely martyred because they were spreading the Gospel, how do our fears compare? In this day and age, many people are scared to share the Gospel because they’re afraid of what someone might think of them or that they might “unfriend” them. Why do we give in to these fears when we know how the early Christians were persecuted?

This does not only apply to spreading the Gospel, we all have fear in every day life. Fear holds us back. Some people want to start businesses, but they don’t because they’re afraid the business will fail. Even many people who do start businesses fail, and they think that their fears were justified because of that failure. They don’t realize that it’s the other way around, they failed because they focused on their fear. Some fears are rational while some are irrational. For those rational fears, we must be courageous and overcome them. For those irrational fears, we need to think logically and get rid of them. Everybody’s fears are different, but nobody should let fear hold them back in life.

ANNOUNCEMENTS:
Hardship Hill on May 19th. Need more teams and volunteers to sign up.

1K…. And Then Some

THE SCENE: 30’s, a little windy, dry and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH -IC x 15

Tempo Merkins-IC  x 10

Tempo Squats -IC x 10

Cherry Pickers-IC  x 10
THA-THANG:
Partner up. Partner 1 does the first exercise while partner 2 does the second then the partners switched when partner two got back.

  • 50 Burpees/CMU Lunge to first cone.
  • 200 Overhead tricep extensions/Bear-crawl to second cone then crawl-bear back
  • 200 Merkins/Farmer walk to third cone.
  • 200 LBC’s/Plank Walk to first cone.
  • 150 Bench Pres/ Overhead CMU lunge to first cone.
  • 150 Reverse Curls/ Suicide to third cone and back then fourth cone and back.
  • 100 CMU Squats/Wrestler Walks to first cone.

MARY:
25 BBS on your own.

Slutter Kicks-IC x 20

Flutter Kicks-IC x 20

One Minute hold with feet six to twelve inches off ground.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There are 2 different mindsets, fixed and growth. Someone with a fixed mindset for example would fail a test and say “I’m stupid” or “I’m not good enough” or something of that nature because it’s very very easy to make excuses for failure.  A person with a growth mindset for example would fail a test and ask their self what they have to do to make sure it does not happen again or why they failed the test.  A growth mindset is almost mandatory to succeed.
MOLESKIN:

ANNOUNCEMENTS:

Sound the ALARM

THE SCENE: 54 Perfect degrees, partly cloudy and still a little moisture from the overnight storms
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little of this/Little of that, Michael Phelps, Big Arm circles, Cherry Pickers x 9, Easy jog to middle of parking lot, then high knees to the other side, Butt-kickers to middle, easy jog to the curb.

THA-THANG:
Started with a bear crawl CMU drag from one end of the grinder to the other.  The CMU was then used in the following circuit:

Round 1 – 20 curls, 20 dips

Round 2 – 20 goblet squats, 20 lunges (10 per leg)

Round 3 – 20 BBS, 20 2-count flutter kicks

Round 4 – 20 Rows, 10 pull-ups

Round 5 – 10 Merkins, 20 CMU bench presses

Between each round, PAX ran an approximately 1/4 mile loop.  At the end of Round 5, start over again with Round 1

MARY:
We cashed out today to the Cupid Shuffle.  During the verse, PAX would perform Mtn. Climbers, during the “down” part of the song, Pax would perform Merkins, during the “to the left” and “to the right” parts PAX would kick their feet in that direction from a plank position.  Continue through the song (4:39 in length).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
One year for Christmas a kid in my neighborhood got a 10-speed bike.  We all had BMX bikes with the old school coaster brakes and Mike Benson was the first in our neighborhood to get a 10 speed.  There was a large hill we called Denton’s Hill that ended into a cross street.  You had to go left or right at the bottom, straight was a field with a picket fence.  We were riding down the hill and got near the bottom and Mike went flying past us, eventually crashing through the fence and into the field.  Turns out he didn’t fully understand how the brakes work on a 10-speed bicycle.  He got away from the fundamentals.  Often as men, we over-complicate things.  In our jobs, with our wives, with our kids and our friends. I have found that if I keep 2 simple, basic fundamentals in mind, everything else just kind of falls into place.  Those are:  love God and love my neighbor.  That is it.  If I am doing those things correctly, I treat my co-workers, my wife, my parents, my kids and my friends the way that God has called me to treat them.  My challenge to myself and the PAX is simple, get back to the basics; love your wives the way you did when you first started dating, be present in your kid’s lives, be the kind of friend that God wants you to be.  Get back to the fundamentals.
MOLESKIN:

ANNOUNCEMENTS:

The Hydra

THE SCENE: Warm and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops@30
  • Arms Circles B/F@15
  • Cherry Pickers@15
  • Indian Run to Troll Bridge

THA-THANG:

Three rounds on the grinder in groups of two….

Everyone started at a station (1-9) in groups of two and did the exercise for the round.  One person at station 1 ran to the troll bridge for some battle ropes with the hydra.  The second team member ran to meet his teammate once the battle started.  The returning teams started back on round two exercises at station 9, and continued until the third round moving down each time while a new team went to battle the hydra.

# R1 R2 R3
0 Double Waves @40 Rope Throws@40 Lateral Waves@40
1 CMU Rows CMU Curls CMU Rows
2 Overhead Press CMU Decline Overhead Press
3 Squats Tuck Jumps Squats
4 Burpees Mountain Climber Burpees
5 Big Boys LBC’s Big Boys
6 Kettle Bell Swing Kettle Bell Press Kettle Bell Swing
7 Side Straddle Hop Hill Billy’s Side Straddle Hop
8 Flutter Kick Hello Dolly Flutter Kick
9 X-Cross Situp American Hammer X-Cross Situp

MARY:
CMU pass around the circle on the 6 and finishing with some leg throw downs…

COUNT-OFF & NAME-O-RAMA
15 Men Battled the Hydra: Butterfingers, Deep Dish, Drifter, Fins, Flash, Iceman, Moses, Mr. Rogers, Pinnocchio, Pup, Snorkel, Squeaker, Squiggly, Waxjob, and Woodshack.
CIRCLE OF TRUST/BOM:
The hydra is a metaphor for our own self doubt, fear, and anger. Negative emotions can only create more harm in our life. Remember emotions are not something that happen to us. We choose how to react to our emotions and we can only become better by cauterizing negative thinking and defeating the hydra.
MOLESKIN:
HYDRA LERNAIA (Lernaean Hydra) was a gigantic, nine-headed water-serpent, which haunted the swamps of Lerna. Herakles (Heracles) was sent to destroy her as one of his twelve labours, but for each of her heads that he decapitated, two more sprang forth. So with the help of Iolaos (Iolaus), he applied burning brands to the severed stumps, cauterizing the wounds and preventing the regeneration.