F3 Knoxville

Tag: Doubtfire

The Power of Three

THE SCENE
68 and Muggy

F3 Welcome & Disclaimer

THE THANG
COP
– SSH 25x (IC)
– Side Lunges 10x each leg(IC)
– Burpees x10 OYO
– Dive Bombers 15x (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)
– Burpees x10 OYO

Divide into 3 groups and mosey with your group to the specified area…
– Group 1: w/Woodshack to flag pole / pavilion area
– Group 2: w/Pfiffer to hill near parking lot
– Group 3: w/me (Cap’n Crunch) stay in parking lot

Group 1
Circuit Circus
Divide up and head to 5 Stations (in the pavilion area).  PAX perform the prescribed exercises at the station and then move clockwise to the next station.  Continue rotating until time is up.
– S1: 10 Burpees & 20 Reverse Pickle Pounders
– S2: 15 Superman Swims &20 4ct Flutter Kicks
– S3: 10 Chin-ups & 20 Prisoner Squats
– S4: LCS Shuttle (Lunge to 1st cone, Bear Crawl back to 2nd cone, Sprint to 3rdcone and back)
– S5: 20 Derkins & 20 Let Me Ups

When relieved by Group 3, gather together and mosey to the hill.

Group 2
CMU Back Blaster
Get with a Battle Buddy.  Battle Buddy 1 runs to top of hill, does 3 burpees then back down.  Battle Buddy 2 does 1 of 3 exercises while Battle Buddy 1 is running.  When Battle Buddy 1 gets back they switch.  Do rotate through the three exercises and repeat until time ends.

Exercises:
– CMU Press
– CMU Swing
– CMU Bent Over Rows

When you see Group 3 move, gather together and mosey to parking lot.

Group 3
Escalation
Partner with Battle Buddy of similar fitness level. There are six drills, each has an exercise to be completed on the spot and an exercise involving shuttle run of some type.  One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.

Each drill will be 1:45 with 20 seconds rest in between each set.

Drill Shuttle Exercise Exercise at the Cone
1 Sprint x2 Diamond Merkins
2 Bear Crawl Star Jumps
3 Lunges Burpees
4 Sprint x2 Carolina Dry Docks
5 Bear crawl Squat Jumps
6 Lunges Burpees

When time is up, gather together and mosey to flag pole/pavilion area to relieve Group 1.

Groups rotate until time is up

COT
Number off & Name-O-Rama

BOM
The opposite of manhood isn’t womanhood, it’s boyhood!  Our goal as HIMs is to always be moving forward own the road of maturity (RFP).  What F3 has taught me is that growth (physical, relational and spiritual) comes through challenge, consistency and comradery.

  • Physical: Take your DRP (Daily Red Pill)
    • Challenge – Get up and get out in the gloom!
    • Consistency – Daily
    • Comradery – the PAX
  • Relational: No lone ranger
    • Challenge – Reject passivity and engage with family, friends, co-workers and neighbors
    • Consistency – Daily
    • Comradery – the PAX
  • Spiritual: Luke 9:23, “And he said to all, ‘If anyone would come after me, let him deny himself and take up his cross daily and follow me.’”
    • Challenge – Obedience and faithfulness
    • Consistency – Daily
    • Comradery – the PAX and Jesus himself (“follow me”)

MOLESKIN
This morning we had a special guest from a local news affiliate.  He came to do an online piece on F3.  He asked if I thought I could get a good sized group out on a Wednesday morning at 5:30am…61 PAX including 3 FNGs answered with a resounding “HELL YEA!”  For me, this sums up F3 Knoxville.  Over the pas 18 months this PAX has set the bar and then surpassed it when it comes to heart, passion, and dedication.  They work hard, play hard and always have each other’s six.  There is absolutely no questions…I’m a better man for being a part of this PAX, and Knoxville is a better city due to what these men are doing in each other.

Bears Playing Poker

The Scene: 60 and clear

Welcome and Disclaimer

THE THANG
COP –

SSH x21 IC
LBAC IC x11 forward, 10 backward
Little some o’ this/that x2
Imperial Walkers IC x21
Ballerinas (toe squats) x21 IC

Mosey to the trail and line up shortest to tallest.

Bearcrawl IC on a 4 count up the hill
Every 10 reps stop for 10 squats OYO

To the Casino (upper soccer field)

Blackjack – lineup on sideline
1 Merkin, run across the field, 20 LBC
2 Merkins, etc…
– after each set of Merkins, Squats til the 6 is up and then proceed across the field to LBC and back

Main Table (circle up at mid-field)
PAX alternates Al Gore and Plank
– one player at a time runs to sideline and hits (Merkins) however they wish (1-21)
-proceed around the circle
AUDIBLE: changed to two men at a time to keep up the pace

Double Down: back to the sideline for 11s
1 Merkin, run across, 10 squats, back
– this time oyo

Bearcrawl backwards down the hill to the softball field and mosey back to the AO

Mary –
American hammers x20
Mountain climbers x20

BOM
“But I say, walk by the Spirit, and you will not gratify the desires of the flesh. For the desires of the flesh are against the Spirit, and the desires of the Spirit are against the flesh, for these are opposed to each other, to keep you from doing the things you want to do.”
‭‭Galatians‬ ‭5:16-17‬ ‭ESV‬‬

The next few versus after this contain a list of products of the desires of the flesh. The things the tender stand out to us for things such as “sorcery” or “orgies.” Most of us do not participate in things like that and so it’s easy to glass of the rest of the list. However, “jealousy” and “fits of anger” should really be the ones that stand out to us on a list like this. Everyone of us has her own tendencies, but usually we know that we are satisfying the desires of the flesh when we do these things.

I don’t know exactly what completely walking by Spirit looks like, but I know where it starts. It starts with asking for the Spirit’s help in these situations and in life in general. Also, looking around at the men with whom we are in community and reflecting ourselves against them can be significantly helpful. Most frequently we are all dealing with the same issues and can learn from each other and hold ourselves to a standard together.

The men that came out today pushed themselves hard, but in so doing they also set an example for the man dragging behind them. This is no different in the spiritual life, although sometimes the roles are reversed.

Moleskin
This is a brutal workout, but the men attacked it was bigger and finished faster than expected. They were moans and groans with the double down, but the men rose to the challenge and push themselves hard. I am usually the last guy finishing in these long running workouts, and the same was true today…but the men made me proud to be a Q today!

Lats of love

Scene– sprinkles and 70

F3 welcome and disclaimer

Warm Orama-
Side straddle hop 15 count
Baby arm circles forward 10
Baby arm circle backwards 10
Cherry pickers 10
20 merkins
10 wide merkins
10 diamond merkins

The THANG
Mosey to Matterhorn
Lunge half way up the Matterhorn stop every 10 steps for 10 Merkins- mossy back down,
Bunny hop up Matterhorn stop every 10 hops for 10 peter parkers

Mossy to pavalon
5 10 15- 5 pull ups 10 dips 15 squats- 5 mins
Dora – (in honor of Abacus) 48 Pull ups 48 squats 48 merkins 48 dips

Mossy to AO- Wagon Wheel bottom of madahorn
At AO- Hold leg lift till 6 is up.

Ab Orama

Call outs- hold at 6 inches, half way up, hello dollys and flutter kicks

Name O-rama 

BOM
Police officers prayer
Lord I ask for courage, Courage to face and Conquer my own fears…
Courage to take me Where others will not go…
I ask for strength
Strength of body to protect others And strength of spirit to lead others…
I ask for dedication
Dedication to my job, to do it well, Dedication to my community
To keep it safe…

Give me Lord, concern For others who trust me
And compassion for those who need me…
And please Lord Through it all Be at my side…

Center Point Station

The Scene – 70 degrees
F3 Welcome and Disclaimer
Warm-O-Rama
COP
SSH x 20 (IC)
Cherry Pickers x 10 (IC)
BAC Forwards and Back x 10 (IC)
Burpees x 10 OYO

Tha Thang
Place CMU’s at center of parking lot. Run from center to each corner of the parking lot doing the exercise listed. Come back to center point and do exercise listed with CMU.
Round 1
Center point – 50 curls
Corner 1 – 20 Merkins
Corner 2 – 20 CDD
Corner 3 – 30 Squats
Corner 4 – 20 BBS

Round 2
Center Point – 50 OH press
Corner 1 – 10 Burpees
Corner 2 – 20 Wide Merkins
Corner 3 – 25 Flutter kicks
Corner 4 – 20 Lunges

The PAX impressed me with the speed of completing 2 rounds. I thought another round would be acceptable but the PAX’s OCD kicked in because I didn’t have a third exercise listed at the four corners. A good Q always tries to accommodate all levels of the PAX during the workout. So Improvised to wind sprints.

Round 1
Sprint East, 50 curls at Center Point
Sprint West, 50 OH Press at Center Point
Sprint North, 30 Straight Arm Raises
Sprint South, 30 Bent Over Rows

Round 2
Sprint East, 50 curls at Center Point
Sprint West, 50 OH Press at Center Point
Sprint North, 50 Flutter Kicks
Sprint South, 50 LBC

Mosey to AO

Mary
I don’t think we had Mary

Count off and Name – O – Rama
Prayer Requests
Junk’s boy, Walkabout’s wife

F3 Dads and 2.0 PAX

The Scene: partly cloudy 75 degrees on the humid side

Warm up:
Mosey to upper lot
10 SSH
Mericans, amrap in 20 secs
A little bit of this little bit of that
Toe touches 10

The get to know you Mini kraken:
Split into 5 even teams
5 cones-1 min each, run lap after each minute
1) Favorite Sport-squats
2) Favorite Animal-planks or merkins
3) What you want to be-imperial walkers
4) Favorite Movie-shoulder blasters
5) Where you go to school and grade- inch worms

Run to bottom of hill:
Kids on Team have to carry one teammate up the hill however they want. Then return to bottom.
Repeat
Adults have to wait till all come back and they have to carry the whole team up

Mosey to bottom of steps:
Bunny hop to the top holding the rail if needed.
Walk down
Bear crawl to top
Walk down
Run to top
REPEAT

SSH increasing number at each parking lot line (13)
Suicides at each line (13)

Mosey back to hill:
2 charges up the hill and down

Mosey to AO

Count off
Name-o-rama

BOM
R+R=R
Respect + Responsibility=Reliable

What is Respect?
When you respect everyone from your friends, classmates, parents, adults and even enemies…people will respect you.

What is Responsibility?
When you take responsibility for yourself and the things that you are supposed to do, people know that they can trust you to do your best.

So when you have respect for others and you take responsibility for what you need to do, you become Reliable.

Reliable means that people know they can count on you to do what is right and what needs to be done. That they don’t need to worry about having to tell you two times to do something. Or wonder if it will get done. They know you respect them and that you want to do your best for them.
Your dads that brought you here today want you to be reliable. We want you to be the best person you can be. God loved you so much that he made you so that you can choose what you want to do. He put your dad in charge of teaching you the right way, to be respectful, to be responsible so that you can be reliable

Cool Down at the splash Pad!