F3 Knoxville

Positive or Negative

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:
Start with a mosey to the pull up bars.

Randomly assigned:

Roll the dice- odd number go down the hill and do exercise, even go up the hill and do exercise. Number represents rep qty. always do 5 pull ups before you roll dice. If you roll doubles go back and do 5 more pull ups before running off. Exercises are:

  • merkins
  • iron mikes 4-ct
  • wide Merkins
  • lunges-per leg
  • diamond Merkins
  • squat jumps
  • shoulder tap Merkins

Told what to do:

Mosey around the corner to the sign and do 10 of  all of the above exercises.

Choose what you want to do:

Mosey to bottom steps . 3 exercises of your choice qty of 10.

MID WORKOUT MINI BOM: The three sections of the work out were parallels with our lives. The first section was Chance, when things happen in our lives without our control or anyone else’s. Although I don’t believe in Chance, God is always in control, it’s not necessarily something we see coming or can plan for. We can either take it positively or negatively. We can either work hard at work were dealt with or we can complain and break down because we are not in control. The second area was being directed or told what to do. Many of us have issues with this as we are brought up to be leaders and sometimes following orders is difficult. We can either take it and do what we’re supposed to do or moan and groan and say I would do it this way instead. The third area was our own choices. Where we are  able to dictate what we do in our lives. We can either live our lives in a positive manner we can live our lives in a negative manner. For all three of these scenarios, we need to ask ourselves what are we trying to accomplish. Are we going to be a blockade, or are we going to be a driver. And that’s all Tank has to say about that.

La-z-Boy takes over as Tank had to take his momma to the airport.

 Crawlbear up the stairs going towards the Rock, Rocky Balboa’s at the top, 25 OYO Merkins, 25 OYO Squats

mosey to AO

MARY: 

no time for any of that drama

COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
La-z-boy shared a great blog about the 43 best Jocko quotes. We will add it to the weekly email next week.

43 Bad-Ass Jocko Willink Quotes That Will Pump You Up

MOLESKIN:
Good work in the rain today. Pull up bars a awesome!!!!
ANNOUNCEMENTS:

Cardio Truck Stop

THE SCENE: Just above freezing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Picker IC x 5
  • Tempo Merkins IC x 10
  • Ankle Rolls/Trunk Twists

THA-THANG:

  • FNG pick a number 1-20 – 16 Reps
  • 1/3 Mile lap with
  • Box Jumps, Pull-ups, Dips, Merkins, 4 ct Flutters
  • After 6ish laps – mosey to Soccer Field
  • I-40’s
  • Trace the lines of the soccer field – Bear Crawl Forward, Karaoke side to side, back peddle… backward
  • Mosey back to AO
  • Sprints for the Win – 2 Sprints to 1st light, 2 Sprints to the 2nd light, and one all the way through

MARY:
Stretch it out
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
March is Mental Health Month for F3. This is a great place for men who need a workout and fellowship. If there’s a man in our world that needs more than that, it’s okay. Sometimes guys need a Psychologist or Medication to correct a chemical imbalance. That’s not for us to decide. We’re here to encourage men.
MOLESKIN:

Got lucky that the number selection didn’t backfire. Wasn’t exactly what I had planned but it worked out for us. We didn’t have a bit of creativity on names for the FNG so we landed on the predetermined He-Man as promised. Bartman had a sweet van.

ANNOUNCEMENTS:
JUCO Convergence – Hardship Hill Builds – Hardship Hill Event – Tennessee Convergence in October

7 of Diamonds

THE SCENE: 34, crisp and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Lap around the lot

Rockettes

windmill

tempo squats
THA-THANG:
Route 66 style run to watt rd field with calf raises at each light

7 of Diamonds

at each corner of the field complete 7 reps of the exercise   (28 reps per lap)

  • Burpees
  • BBS – modified to
  • Merkins
  • CDD
  • V-Ups – modified to flamingos
  • Thrusters – bottom of burpee
  • Squats

7’s – outhouse and playground

Easy ups & pull-ups

mosey to concrete bleachers

3 rounds of

7 derkins, 7 step ups each leg, 7 squats

To the AO

MARY:
Ring of fire Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Sea Refuses No River

THE SCENE: Windy, temps in 40s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Plank Jack, 10 Cherry Pickers, 10 Mountain Climbers, 10 Rockettes, Plank Reaches, 7 Wide Arm Circles Forward and Backward.
THA-THANG:
Mosey to parking lot by southern ball fields.  We will suicides, running from curb on south end of parking lot to successive lights in the parking lot.  Each time we return to curb we will do 20 Baby Crunches before running to next light.

Mosey to Pavilion by Outdoor Chapel.  We will do Elevens starting with 1 Bench Dip off and 10 Squat Jumps.  After Squat Jumps, each man runs around the Pavilion and back to the bench he started with to do 2 Bench Dips and 9 Squat Jumps.  This pattern continues until each man has done 10 Bench Dips and 1 Squat Jump.

Mosey to Serpentine Sidewalk.  We will run length of sidewalk until it reaches the perimeter trail but will stop to do ten Big Boy Sit-ups every other light.  Those finishing first we sweep all men back.

Mosey to CMU pile.  Divide into teams of three.  Each team grabs three CMUs.  One man carries two CMUs across parking lot to next partner who carries them back to next partner.  On one side of the parking lot men do side-straddle hops while waiting for a partner to return.  On the other side of the parking lot men do curls while waiting for partner to return. Once all partners have carried the CMU to another side, partners will rinse and repeat but do overhead presses as the exercise with the stationary CMU.  When all partners have finished again, we will rinse and repeat one more time but do Rows with the stationary CMU.

COUNT-OFF & NAME-O-RAMA
Fifteen men and one FNG, Chip Omer, whom we dubbed “Salsa.”

CIRCLE OF TRUST/BOM:
Where do rivers flow?  To the sea.  My good friend, High-Heels, taught me that our own Tennessee River flows toward Chattanooga, dips into Alabama, heads northwest to the border of Alabama and Mississippi, then, of all things, heads north through Tennessee again to reach the Ohio River at Paducah, Kentucky.  From there, the waters head west to the Mississippi River and south before emptying into the Gulf.  A crazy route but the waters flow to the sea.

As humans, where do our lives naturally flow?  To God.  And, no matter what crazy routes we take, our direction, if we live for what we were created for, should be toward God.  What a beautiful metaphor it is to think of our lives being the rivers that flow to God, who is the Sea.  God created us for this and expects us to journey toward Him, our creator, our Home.

There is a song written by Pete Townsend (yes, the guitar crashing band member and primary song writer for the rock group, the Who) that beautifully depicts this idea of our lives flowing toward God. It was a song written on one of his solo albums.  The song is entitled “The Sea Refuses No River.”

Just as Jesus accepted all humans, whether tax collectors, outlaws, or prostitutes, the Sea, Townsend proclaims, refuses no river.

The sea refuses no river
Whether stinking and rank
Or red from the tank
Whether pure as a spring
There's no damned thing stops this poem.
The sea refuses no river
And this river is homeward flowing.

And it is that idea of God accepting him that helps him, helps the individual human, to live:

There was a fool in a dressing robe
Riding out the twilight hour
Lonely and cold in an empty home
Trying to access his power
But now he's like a stream in flood
Swollen by the storm
He doesn't care if he sheds his blood
Let him be reborn.

The wonderful thing to know is that there is no privilege to the religiously elite here.  The front row of seats is not sealed off to those who live by some code that Christian, Jewish, Muslim, or any type of religious snob claims we must live by,  Jesus informed us of this when he said, “The last shall be first and the first shall be last.:  (Matthew 20:16)

Townsend, recognizing this in his song, is able to celebrate the reborn course of his life toward God:

The sea refuses no river
No pecking code respected for the damned
The sea refuses no river
Whether starving and ill
Or strung on some pill
Just 'cause you own the land
There's no unique hand plugs the dam
The sea refuses no river
And the river is where I am
The river is where I am.

You are on the river.  Take comfort in the direction it flows.  The sea is the end to your journey.  And, the sea will not refuse you.

MOLESKIN:
Prayers for Iceman’s father, for Pinto, and for Thunderstruck’s mother.
ANNOUNCEMENTS:
Troubadour Q training at Asylum this Saturday morning, 7 am.

Blimps N’ Miles

THE SCENE: T-Shirt Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Windmill IC x 15
  • Twist the Trunks
  • BA Cir IC x 10
  • Long slow Cherry Pickers IC x 5

THA-THANG:
B.L.I.M.P.S. – 15 reps ea Bobby Hurley, Lunges, Imperial Walkers, Merkins, Plank Jacks & Squats

  • B – Run a Hot Lap
  • BL – Run 2 Laps
  • BLI – Run a Hot Lap
  • BLIM – Run 2 Laps
  • BLIMP – Run a Hot Lap
  • BLIMPS – Run 2 Laps

MARY:
Finished a little past 615a and didn’t have time for Mary
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:
Today was a struggle to get here. I had every excuse and every justifiable reason I could come up with to skip today’s workout. The accountability of Q’ing is what got me out here today.
MOLESKIN:
The PAX loves when you get 3.8 miles in on a Tuesday
ANNOUNCEMENTS:

  • Pull-up Bars – 2/29
  • Grow School – 2/29
  • HardShip Hill
  • Convergence 3/28