F3 Knoxville

Tag: Dumpster Dive

Fridaythe13x13x.13

The Scene

Perfect Gloom

 

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

 

Warm-O-Rama

Cherry Pickers

Thai Fighter Arm Circles

Seal claps

Merkins

Tempo Squats

Bear Crawl F/S/B/S/F

Motivator

 

Tha-Thang

Mosey to track and field hill

13 one heel elevated squats 

Bear crawl to curb, run up hill, recover down and hold plank until everyone returns

…..

Down to 1 by 3’s

 

Mosey to CMU pile stopping halfway for 10 BBS/Glute bridges

 

13 exercises – 13 reps – .13 mile run

We only got through exercise 8

Merkins

BBS

CMU Box Jumps

CMU Swings

Overhead Press

CMU lunges

Carolina Dry Docks

Mountain Climber Knee Taps

Freddy Mercury

Curb Dips

CMU Squats

Curls

Burpees over CMU

 

Mosey to AO switching between Bernie and mosey

 

Mary

Imperial Walkers for 45 seconds

 

COUNT-OFF & NAME-O-RAMA

17 HIM’s

 

COT/BOM

Joshua 1:9

“Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.” 

 

Isaiah 41:10

“Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”  

 

MOLESKIN:

 

ANNOUNCEMENTS:

100 yard Burpee Broadjump Dash

  • Scene: We thought it was gonna rain.. it was muggy damp for sure but no rain.  66 degrees felt like 77.
  • Welcome: FFF – Live it love it breath it – the only payment is in sweat 
  • Warm-up:
    • SSH
    • Slow Lunge stretch
    • Slow Cherry pickers
    • More slow lunge stretches with holds.
    • Slowsey
    • Several burpees combined with high knees on the way to Track
    • Couple random downward dogs + upward dogs
    • More high knee + burpees
    • Two Burpee broad jumps
    • Reverse Bear crawl across street
    • Two Burpee broad jumps
    • Bear crawl across street
    • Two Burpee broad jumps
    • Bernie across street
    • Two Burpee Broad jump
    • Sprint across street.
    • Slowsey to track.
  • Workout
    • In single file line progress down the football field using this pattern of exercise
      • Burpee Broad jump for 5 yards directly down the sideline
      • Reverse Bear Crawl Straight across field on the 5 yard line
      • Burpee Broad jump for 5 yards directly down the sideline to the 10 yard line
      • Bear Crawl Straight across field on the 10 yard line
      • Burpee Broad jump for 5 yards directly down the sideline to the 15 yard line
      • Bernie Straight across field on the 15 yard line
      • Burpee Broad jump for 5 yards directly down the sideline to the 20 yard line
      • Sprint Straight across the field on the 20 yard line.
    • Repeat the above pattern zig zagging across and down the field until time called. We made it to the 20 yard line.
  • Circle of Trust

    • Luke 8:15 “But the seed on good soil stands for those with a noble and good heart, who hear the word, retain it, and by persevering produce a crop.”  God’s word is the surgeon we need  (Hebrews 4:12), I encouraged and exhorted the men to retain and persevere with, in and through God’s word today. You won’t regret it, it will bear fruit.

  • Announcements
    • Congratulations to Judge Judy – our new Natan – transitioned this last weekend.  Remember to lift him up in prayer.

 

 

Pre Halloween Mullets and Treats

THE SCENE: Crisp and Clear Fall Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7, Tempo Squats, baby arm circles forward & Backward, shoulder stretches
THA-THANG:

Mosey to CMU pile
Grab 2 cmu’s, one for each hand
four corners have exercises, rinse and repeat at each corner
farmer carry between each station
corner 1 arms
25 curls
20 Alpos
15 Tri extensions
Corner 2 legs
25 Squats
20 Lunges
25 calf raises
Corner 3
25 shrugs
25 vertical bench press
10 each single arm rows from plank
Corner 4
20 dips
20 deep merkins
20 straight leg dead lift

Sparrow (11 years old) called out Cheatsheet (51 years old) for not doing a leg exercise.  Cheatsheet became animated and talked a bunch of trash.  Sparrow challenged Cheatsheet to a race, so after the workout was over, we did about a 100M sprint where Cheatsheet narrowly edged out Sparrow.  Cheatsheet was going crazy, and we reminded him that he beat an 11 year old in a race.  Good times were had by all!!!


MARY:
No time for poor Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We are living in a world where God is not put first, and the world suffers from the works of the flesh.  We need to make God a priority, and exemplify the Fruit of the Spirit.
MOLESKIN:

ANNOUNCEMENTS:

A Year In The Making

THE SCENE: A comfortable mid-50’s fall morning

WARM-O-RAMA:
4ct SSH (IC) x 25; 4ct Tai Fighters (IC) x 10 – forwards and reverse; 4ct Starfish Crunches (IC) x 10; 4ct Plank Jacks (IC) x 10; Mosey to the CMU pile in the alley

THA-THANG:
A killer few rounds of fun to be had:

Before beginning the first round of pain, murder bunnies for 25 yards and then rifle carry CMU back to starting line.  Repeat murder bunnies and rifle carry between each round and to finish off the killer workout.

Round 1: Alternate between exercise 1 (CMU dead lifts) and exercise 2 (SSH’s) running 25 yards between each set of reps.  Perform 5 reps of exercise 1, run 25 yards and perform 20 reps of exercise 2, then run back to starting line.  Now perform 10 reps of exercise 1, run 25 yards and perform 15 reps of exercise 2, then run back to starting line.  Perform 15 reps of exercise 1, run 25 yards and perform 10 reps of exercise 2, then run back to starting line.  Last set perform 20 reps of exercise 1, run 25 yards and perform 5 reps of exercise 2, then run back to starting line.

Round 2: Similar 4 sets of 25 total reps.  Exercise 1 is CMU bentover rows and exercise 2 is merkins.

Round 3: Similar 4 sets of 25 total reps.  Exercise 1 is CMU squat thrusters and exercise 2 is mother earth burpees.

Return the CMU’s to the pile.

MARY:
Indian run formation to head back toward AO but start with planks instead of running.  6-man sprints to the front and resumes plank then next HIM in the rear sprints to the front – rinse a repeat as the formation inches toward the AO.  After much growing and clamoring, switch to Al Gores.  After a little more ground is gained, switch to Rocky Balboas.  Once the AO is close enough to smell it, switch to SSH’s.  Finally a jailbreak leads the PAX back to the AO just in time for a speed round of 10 SSH’s then 10 merkins back and forth in AMRAP/OYO fashion until the Q draws to an end.

CIRCLE OF TRUST/BOM:
Psalm 20:7 “Some trust in chariots and some in horses, but we trust in the name of the Lord our God.”  Election next week has many divided and pitted against each other and causing undue stress and worry.  Trust in the Sovereign Almighty and know that He is in control – no matter the results of the election.  Do your civic duty and vote, but trust God for the result.  Join me in prayer on Tuesday while others watch the polls.  2 Chronicles 7:14 “If my people who are called by my name humble themselves, and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.”

 

Be Worth Imitating

THE SCENE: Nearly perfect with a nice gloomy fog rolling in at the end
F3 WELCOME & DISCLAIMER – Complete
WARM-O-RAMA:
Somewhere between 5 – 12 of the following….Cherry Pickers / Baby Arm Circles (Fwd/Bwd) / Harry Rockettes / Hillbilly Walkers Tempo Squats

THA-THANG:

Mosey to the back parking lot slowing down at the speed bumps as desgined with 5 Burpees at each bump.

Spread out across parking lot

Bear Crawl 1 space then did 1 merkin, Bear crawl 2 spaces then 2 merkins, working up to 5 spaces and 5 merkins then back down to 1 – BBS waiting for the six

Lunge 1 space / 1 Bobby Hurley / Lunge 2 space / 2 Bobby Hurley – work up to 5 then back down to 1 – scissor kicks waiting for the six

Lazy Dora – Battle Buddy Up

100s – Partner 1 does Shoulder taps while Partner 2 holds plank – alternate at 25 reps; run a lap around parking lot (approx .25 miles) at 100 reps

200s – Partner 1 does LBCs while Partner 2 does a 6in leg hold – alternate at 25 reps – lap at 100 and 200 reps

300s – Partner 1 does Squats while Partner 2 holds Al Gore – alternate at 25 – lap at 100 and 200 and 300 reps

Mosey over to Circle with St Patrick

10 dips / 10 inclines / 10 declines / 10 box jumps – run to end of parking lot and repeat, PAX got around 3 cycles before Recover was called and Mosey back to the flag.

MARY:
Finished up with some Hello Dollys

COUNT-OFF & NAME-O-RAMA
12 HIMs

CIRCLE OF TRUST/BOM:

It was a year ago this week that I attended my first F3 workout at JUCO on Guardrail’s VQ.   I came to show support to a friend fully knowing that 5:30a workouts and me weren’t going to happen.  In fact, I am pretty sure I showed up 5 minutes late and missed the only part of the workout I could do.   Well fast forward a year and now I can’t sleep past 4:45a on a Saturday.   So annoying, but such a blessing.    Nonetheless, as had been said many times the workout is what gets a guy here but it’s the fellowship and faith component that keeps them coming.   That is true for me and hopefully many of you two.   Reading Phillipians 3 – full of great wisdom but it was versus 17 that really reminded me of how important F3 is to me.   Paul speaking…”Brothers, join in imitating me and keep your eyes on those who walk according to the example you have in us.”   Through this time, my appreciation for community and being surrounded by other godly men has grown deeper and deeper.   I need it just like I need water and sunshine.   Just like we need each other to push and motivate us through a workout, even more I need that daily inspiration and Christ-like examples in my life that each of you represent.   I love seeing all the 2.0s in the pictures from Shamrock as the example you all set for these young men is making a difference.   There are so many men out there that need a community like F3.   Men living in isolation and despair, with hope so far in the distance.   It has been great to see Shamrock grow so quickly.   I encourage each of you to keep reaching out to those in need and being someone worth imitating.