F3 Knoxville

Tag: Dimples

Circuit Work

THE SCENE: No rain but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Circuit with 6 stops – 2 exercises at each stop; first lap is 15 reps of each exercise, then decrease by 1 each lap (14, 13, 12…..)

  1. Iron Mikes (4 ct) / Big Boy Sit Ups
  2. Flutter Kicks (4 ct) / Supermans
  3. Merkins / Jump Squats
  4. Derkins / American Hammers (4 ct)
  5. Bench Rows / Tricep Dips
  6. Overhead Press / Bicep Curls (w/ the CMUs)

COUNT-OFF & NAME-O-RAMA
38 HIMs including 1 FNG – Welcome ‘Goober’

CIRCLE OF TRUST/BOM:

Crucifixion Love is the love that Christ showed us. He loved us even though we didn’t deserve it. His Love for us was not predicated on us first loving Him.

Reciprocation Love is loving someone because they’ve first loved us or loving someone with an expectation of something in return. Examples: 1) I’m going to unload the dishwasher so that my wife will notice and that will hopefully lead to sex later on tonight. 2) I’m going to help out with the kids this morning so that my wife will let me go golfing next weekend (and if she says ‘no’, I’ll remind her of how helpful I was with the kids the other day). 3) Or maybe it’s simply that you’re hanging out with someone or being friendly towards them because you’re expecting something in return – you hope to close a business deal, be seen in a certain crowd, you want them to approve of you, etc….

Although we’ll constantly fall short of it in our fleshly bodies, we are called to love others with crucifixion love. Love others even when they don’t deserve it. Love others with no expectation of anything in return.

Peaks and Valleys

THE SCENE:  Low 60s and clear.  i.e. perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Imperial Squat Walkers x 20, Line up on baseline, high skip across parking lot, 50% run back, karaoke across and back, butt kickers across, 75% run back.

THA-THANG
Mosey to playground and grab some bench.  Proceed to 25s – start with 20 box jumps, then 5 Hello Dollies, 15 box jumps, 10 Hello Dollies, etc.

Mosey to pavalon.  25s:  Table rows and calf raises on the steps

Mosey to back parking lot.  4 laps with 25s at the end of each lap.  In middle of doing the lap, stop for 10 burpees.  The 25s at the end of each lap:

Merkins/BBS

Iron Mikes (2ct)/Flutter Kicks (4ct)

Carolina Dry Docks/Squats

LBCs (4ct)/something else that I’ve already forgotten

Mosey back to AO

MARY:
Just enough time for some Captain Thors.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do you like the mountains for the valleys, or do you like the valleys for the mountains.  I heard that question some time ago.  The fact is, you can’t have one without the other.  Life is full of peaks and valleys.  But God is with us either way.  “The God of the Mountain is Still God in the Valley.”  1 Kings20:23-27.  When we are stuck in a valley, God sends us F3, family, friends to help us get up to the moutain top.  And being in the valley makes the mountain top all that much sweeter.
MOLESKIN:
Thanks to Worm for stepping up for the Q on Friday!
ANNOUNCEMENTS:
Hardship Hill!

Alligator Crawls?

THE SCENE
33 and breezy

Welcome & Disclaimer

 

THE THANG
COP
SSH 4ct x25 IC
Dive Bombers x15 IC
Tempo Squats 4ct x15 IC
Line up on curb
Balboas 4ct x15 IC
85% to other curb and back
Merkins  x15 IC
Balboas 4ct x15 IC
85% to other curb and back
BAC Fwd 4ct x10 IC
BAC Bkwd 4ct x10 IC
Overhead Claps 4ct x10 IC
Balboas 4ct x15 IC
85% to other curb and back

Line up to mosey to adjacent parking lots.

 

BRCLs
Everyone starts at the orange cones and performs the following exercises.  Start at 6 reps for each exercise and each round add 2 reps until you get to 12, then come back down to 6 subtracting 2 reps each time.

Exercises and travel method to each cone:

  • Start: Burpee Broad Jumps to first yellow cone
  • Cone 1: Narrow Squats then run to 2nd cone
  • Cone 2: 4ct Mountain Climbers then alligator crawl to 3rd cone
  • Cone 3: Ranger Merkins then lunge to 4th cone
  • Cone 4: Iron Mikes then run around the parking lot to the start

Run around parking lot back to start

Mosey to Baby Hill

 

Hill Dock Squats
Start at the base of Baby Hill.
At the bottom of hill do x10 Dry Docks.
Run to the top of the hill.
At the top of hill do x10 Jump Squats.

Rinse and repeat x3

Mosey to SP and circle up.

 

MARY
Flutter kicks 4ct x25 IC
American Hammers 4ct x20 IC
Flutter kicks 4ct x20 IC
American Hammers 4ct x20 IC
ATMs

 

COT
Number off and Name-O-Rama – 22 PAX

 

BOM
Matthew 5:43-48
“You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, Love your enemies and pray for those who persecute you, so that you may be sons of your Father who is in heaven. For he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust. For if you love those who love you, what reward do you have? Do not even the tax collectors do the same?  And if you greet only your brothers, what more are you doing than others? Do not even the Gentiles do the same? You therefore must be perfect, as your heavenly Father is perfect.”

The word “perfect” doesn’t mean without error, it means mature.  Our lives are to be marked by daily growth.  Sometimes it will be slow and slight, sometimes large and loud, but either way we should be seeking to grow physically, mentally, relationally, and spiritually everyday.

The growth point in this passage is love, specifically loving those who don’t love us.  It’s easy to love those we like, but what we are called to as HIMs is to even love those who stand against us.  This does NOT mean we let people trample over us or take us off mission.  It means we relate in a way that is void of hate or anger.  How we live and relate is what sets us apart.  We live on mission for a purpose.

This week you will face “enemies.”  Some you will know personally, some you won’t.  Brothers, choose love!  I will warn you now, you can’t do it in your own strength.  The good news is you don’t have to.  When faced with a difficult situation, seek help from above.  Pray that God would grant you the love for others that he has for you.

 

Submitted by Cap’n Crunch

Deck of Chaos

THE SCENE
43 and clear but wet

F3 Welcome & Disclaimer

THE THANG
COP
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Imperial Squat Walkers 4xt x15 IC

Line up on curb for the following…
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC

Line up on the curb.

Deck of Chaos
The deck of cards determines our destiny!
For all suits with a card value of 2-6 = Suicides based on the value of the card.

  • Example: draw a number 4 card (4wo Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. run to Cone 3, back to Start, run to Cone 4, back to start. Done.

For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

  • Face Cards = 15 reps
  • Ace = 21 reps
  • Jokers = run to the top of the hill and back to the curb.

The exercises are as follows:

  • Hearts: Burpees
  • Spades: 4c Squats
  • Clubs: 4ct Flutter Kicks
  • Diamonds: 4ct Merkins

We were just 6 cards shy of finishing the deck, that’s my bad.  Next time will probably stick with single count rather than 4ct on the exercises (except for Flutter Kicks).  That should put the PAX right where we need to be to finish the whole deck

COT
Number off and Name-O-Rama – 30 PAX including 1 FNG – Zillow

BOM
Grit – Grind – Grace

For me, they sum up the mindset a HIM needs to wake with each morning to make sure he takes his DRP and gets better.

  • GRIT – Defined as “courage and resolve; strength of character”, this is the mindset a HIM has to have if he is going to have the impact on the world that he longs for.  Everything starts in the mind.  There will always be 10 reasons to not do what is good and right…GRIT finds that one reason to press forward and makes it happen.
  • GRIND – This is where we do the work to get better.  Where we put GRIT to work.  It’s not enough to think about, we need to get dirty.  It’s not easy, it’s not supposed to be.  The challenge is what fuels growth.  Whether it is physical, mental, relational or spiritual if we are going to get better we MUST put in the work.  The GRIND is where a HIM applies his GRIT to get better and makes his world better for others.
  • GRACE – This final point reminds us that none of us are perfect, that we all need outside help.  No man reaches his full potential alone, no one.  The very life we live is a grace.  No greater display of grace in all of history than Christ on the cross.  The key for a HIMs is to see the GRACE that surrounds him and draw strength from it and then be an agent of grace in the lives of those around him.  GRACE fuels humility, teachability and flexibility, three key attributes of very good leader.  Today we got through by ensuring that the man on our left and right got through.  The Fellowship of Suffering is a extreme grace in our lives that hones us to be the best we can be.  As we both receive and extend grace in every area of life we mature into men of impact.

Every day this week we have an opportunity to exercise GRIT, GRIND and GRACE.  The thing is, no one can force it upon you.  You have to choose it, commit to it and then see it done.  So let’s do this.

Submitted by,
Cap’n Crunch

Nightmare after the Super Bowl

THE SCENE: Cool and crisp. Nice morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Merks 4ct x10 IC
5 Bodybuilders IC

THA-THANG:
Shoulder Shredder – 100 4ct OH Claps

Approach big hill near AO start. Going uphill: Bear crawl 12 paces, crawl bear 6 paces. Repeat until reaching the top

Mosey down to new lots.

Escalator using 4 corners: Perform exercises at Corner 1, run lap, Corner 1 + Corner 2, run lap, keep building for 4 corners
Corner 1: 10x Bodybuilders, 10x Merkins
Corner 2: 10x Bodybuilders, 10x Sit-up-ups
Corner 3: 10x Bodybuilders, 10x Crab Cakes
Corner 4: 10x Bodybuilders, 10x Angle Grinders

Mosey back to AO

MARY:
Shoulder Shredder again

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Discussed Jim Collins 20 mile march concept. Choose a goal and consistently move toward it instead of balls to the wall on good days and no movement at all on bad days. Apply this to the push-up/sit-up charity challenge and don’t get behind.  https://www.artofmanliness.com/articles/whats-your-20-mile-march/ 

MOLESKIN:
ANNOUNCEMENTS:
2nd F lunch Wednesday @ Jamaica Sunrise in Maryville
CSAUP at Bomb Shelter this Saturday