F3 Knoxville

Tag: Doubtfire

Ribbed’s route 66 at the Dog Pound

THE SCENE: A Nice Cold 34 Degree and clear.
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

  • SSH 25x
  • Tempo Squats 15x
  • Baby Arm circles 14x
  • Some of these and some of those

THA-THANG:
Mosey to the parking area in front of the trailer.

  • Route 66 with Start Jax
    • waiting for the 6 with hello dollies
  • Ribbed’s 66
    • 10 Burpee’s at first list
      • backward lunge to next light
    • 10 tempo squats next light
      • hello dollies 10x
    • 10 American hammers 4count
      • High needs to the next light
    • 10 Burpee’s
      • berny sanders to the next light
  • Route 66 from the far side of the parking loop.
    • Iron Mikes
  • 11’s in the small loop
    • American Hammers out to Carolina Dry Docks

Mosey to the AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Parents, if your eyes ever see or your ears ever hear the sin and weakness of your children, it’s never an accident, it’s never a hassle, it’s never an interruption; it’s always grace.
-Paul David Tripp-

Not everyone has 6 inches

THE SCENE: Perfect… you know what that is

WARM-O-RAMA:
SSH x 20 IC

Mike Phelps OYO

Arm Circles

Merks x 10 IC

Potty Mosey

30 secs of own choice

THA-THANG:
Indian Run to Matterhorn

Flutters IC….. car interrupted so idk how many

  • Partners   1 runs while the other does 20,20,20 (Merks, Squats, BBS) 3 sets
  • Mosey to lil hill
  • 7s  Burpees and Squats
  • Mosey to the court with a duck walk at the end

Alligator 1/2 Inch worm 1/2 Lunge back

30 sec Wall Sit

We done

MARY:
I don’t know Mary well enough I guess.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The last couple weeks I have felt a bit flat. Things for the most part of gone well. For some reason I have felt a little disinterested in things I usually like. I have been a little more cynical lately. I could not figure out why. I was listening to Joe Rogan’s podcast and he had David Goggins on the podcast. Goggins was explaining what went wrong in his life after he left the airforce, although I think he would say this was a theme of his entire life. He said, “The more comfortable I was, the more uncomfortable my mind was.”

I think that this is true for people. I know it certainly is for me. The last couple of weeks I have not been posting as much and I really think that is why I was feeling off. Getting up in the morning and embracing the suck makes everything better for my day. To make a lateral step I think it relates to the idea that being strong is not about succeeding, it’s about accepting the suffering continuously. So, I would like to thank all of you for posting and being a part of this great community. I am approaching a year in F3, and I think this has been one of the better years of my life. It would not have been without the opportunity to go out and suffer every morning with you all. Cheers!

MOLESKIN:

Podcast link with Goggins
ANNOUNCEMENTS:
CSAUP Next Weekend Alcoa   Moses is your guy for that if you have Qs, or hit up one of those other Alcoa hunks for details

If it was easy, everyone would do it!

THE SCENE
39 and drizzling…PERFECT!

 

WELCOME & DISCLAIMER

 

WARM UP
COP

  • SSH x25 IC
  • Imperial Squat Walkers x15 IC
  • Little Arm Circles x10 each Forward and Back IC
  • Side Lunges x15 IC
  • Two laps around the parking lot

Partner up and line up along the curve marked by the yellow cones.

 

THA THANG
It Takes Two
Battle Buddys will take turns performing 1 rep of exercise each until they reach 30 reps total.  Sprint to the orange cone, complete 10 4ct SSH then lunge to yellow cone.  At yellow cone, sprint back to start point.

Exercises:

  • Rd 1: Burpees
  • Rd 2: Dry Docks
  • Rd 3: Wide Merkins

Rinse and repeat!

Mosey to the playground

 

1-2-3 Pyramid on Benches
Do the following: 1 Box Jump, 2 Decline Merkins, 3 Squats.  Repeat adding one rep to the first exercise and multiplying that number by 2 and 3 for the other exercises until you get to 10, 20 and 30 reps respectively.

Mosey to new parking lot

 

Parking Lot 11’s
Start at one end of the parking lot, 1 Diamond Merkin.  Run to far end, 10 Jump Squats. Run back to start, rinse and repeat adding 1 rep of Merkins and subtracting 1 rep from Jump Squats each round.

 

MARY (On the Run)
Gather in the parking lot for quick abs.

  • 4ct Flutter Kicks x25 IC
  • 4ct American Hammers x20 IC

Mosey back to the SP

 

COT
Number Off & Name-O-Rama (43 PAX, incl 1 FNG)

 

BOM
“King. Warrior. Mentor. Friend.  Four pillars of a manly heart.  Every man is commissioned by his Creator…
to provide, as a Servant-King
to protect, as a Tender Warrior
to teach, as a Wise Mentor and
to connect, as a Faithful Friend

– Stu Weber, The Four Pillars of a Man’s Heart

I’ve recently picked up a book I read a long time ago, “The Four Pillars of a Man’s Hear” by Stu Weber.  In the book Weber presents that all men four core pillars that support and give shape to their masculinity: King, Warrior, Mentor and Friend.  The transformation from boyhood to manhood is about growing and stewarding these masculine energies.

Part of what I experience in the mornings at F3 is an awakening of my warrior.  Pushing hard, struggling, embracing the suck…all that reminds me that I am alive and made to move, to have impact.  This is a good thing, a needed thing.  I’ve also noticed that sometimes I bring the warrior home and relate to my family from that place.  Usually not what they need.  What my family needs is for me to be a King.  One who lovingly leads and serves them.  Every King is a warrior, but not every warrior is a King.  The King channels the Warrior’s energy so that it is productive and life giving.

Today I want to challenge ALL of us to enter back into our world as Kings.  Speak life to those around you.  Play the man…be a king!

Sweet Sixteen and Heading to the Finals

THE SCENE: Cloudy, cool, had rained earlier in the morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Cherry Pickers, Windmills, Body Twists
THA-THANG:
Mosey to top of trail at northern end of park.

Starting at cone we will do Route 66 downhill.  The first to get to the cone at the 11th light should turn around and sweep all men back to the first cone.  The following will be the exercises:

  • Mountain climbers (four count)
  • Squat Jumps
  • Carolina Drydocks

Mosey back down trail until we reach area by Big Tree.  20 Merkins

Mosey to perimeter trail on other side of northern park entrance.  20 Merkins

Mosey on perimeter trail to area below Mount Everest.  20 Diamond Merkins

Mosey up Mount Everest to boulder pile near Administrative Bldg Parking Lot.  Each man takes cinder block weight boulder.  We will do the following exercises with boulders:

  • 20 Overhead Presses
  • 20 Curls
  • 20 Triceps
  • 20 Lifts
  • Rinse and Repeat

Mosey to stop sign on Northeast side of admin bldg.  20 Carolina Dry Docks

Mosey to Pavilion by AO

We will do Totem Pole with following exercises. Exercises to be performed for 30 seconds, adding on another exercise each time until we have done all five.  Then we drop bottom exercise, etc. until we finish with last exercise.  Thus, all exercises will have been performed five times by the time we are done.  The exercises are:

  • Burpees
  • Big Boy Sit-ups
  • American Hammers
  • Picnic Table Pull-ups
  • Bicycle Kicks

Mosey to AO

MARY:

COUNT-OFF & NAME-O-RAMA
Sixteen men.  One was FNG whom we dubbed “Notorious.” Another man, “Shakespeare”, is transplant from F3 at Columbia, SC.  He now lives in Knoxville and we welcome him!
CIRCLE OF TRUST/BOM:
The scripture of the day is from Matthew 6: 5-9.

5 “And when you pray, you must not be like the hypocrites. For they love xto stand and pray in the synagogues and at the street corners, that they may be seen by others. yTruly, I say to you, they have received their reward. 6 But when you pray, zgo into your room and shut the door and pray to your Father who is in secret. aAnd your Father who sees in secret will reward you.

7 “And when you pray, do not heap up empty phrases as bthe Gentiles do, for cthey think that they will be heard dfor their many words. 8 Do not be like them, efor your Father knows what you need before you ask him. 9 fPray then like this:  (then the Lord’s Prayer is recited).

When we pray, we do not have to worry about praying with beautiful sentences or big words.  God wants you to be yourself.  God also wants time with you alone.  He made you and desires relationship with you, conversation with you.  Because He wants conversation with you, both talk to Him and listen to Him.  Take time to listen in prayer.  If things happen in your day, ask God what He is wanting you to learn from those things.  What is God trying to tell you?  And remember, when talking to God, that He is Love.  Do not shy away from your father, who created you, who knows you, who loves you.
ANNOUNCEMENTS:
Coffeeteria Baby!!!

Even more Route 66

THE SCENE: Upper 20s, no clouds, stars shining:  Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC

Tie Fighter (in lunge position) BAC x 10, then switch legs and reverse BAC x10, IC

Cherry Pickers X 10, IC

Tempo squats x 10, IC
THA-THANG:
Mosey to new trail by the new bathroom, Route 66 with burpees up the hill, early finishers wagon wheel to the six to finish up;

Mosey to trail toward basecamp.  Route 66 with BBS, bear crawling between every other light post

20 Merkins on your own, run up Everest.  AG till everyone is up top

Grab a Battle Buddy, one BB gets a coupon from the rock pile and does curls while other BB runs to top of the space station and back, switch off.

Next round, BBS with rock while BB runs again, switch up

Quick mosey back to AO with a stop for some burpees

MARY:
Gibbler leads in some flutter kicks and box cutters

Finish strong with ATMs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We all struggle.  Embracing that struggle builds character.  Lean on faith and family to help us through, and remember God’s words in 2 Cor 12: “My power is made perfect in weakness.”  And Paul’s rejoinder:  “For when I am weak, I am strong.”
MOLESKIN:

Welcome to our FNG Kentucky.  Will update the tags when he’s in our system

ANNOUNCEMENTS:
Wesley House this Sunday afternoon at 2 pm, rain or shine.  Bring the M and 2.0s.  We’ll be working out and spending time with the kids and presenting them with the balls we’ve collected.  Thanks to Bowflex and Doubtfire for heading up a great effort.