F3 Knoxville

Tag: Erector

Up, Down, and Around

THE SCENE:

Few clouds, 39 Degrees and dry

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. Cherry Pickers (x5), 2. BACF (x10) 3. BACB (x10), 4. SSH (x20), 5. Mountain Climbers – (40 on your own), 6. Toe Merkins (30 OYO)

THA-THANG:

Mosey to the coupon pile with 3 stops for Mary (Boxcutters, Freddie Mercury’s, Flutter kicks).

At the coupon pile, grab a CMU (for some exercises). Will start with 10 burpees and then run a lap around the Physical Plant building. Will lap after each exercise group, so after first lap you will do 20 OHP, lap, etc.

(10) Burpees

(20) OHP

(30) Curls

(40) SSH

(50) Squats

(40) second plank

(30) Tricep Press

(20) Merkins

(10) Upright Rows

Mosey back to COT with 3 stops for (Bear Crawls, Scissor kicks, Imperial Walkers)

COUNT-OFF & NAME-O-RAMA

19 HIMS including RUSH

CIRCLE OF TRUST/BOM:

Thankful to be back after a week + absence. I went to Nashville for a few days to visit my parents. Thought I had avoided the local school bug being gone but it turned out that I caught a case of the flu anyway. It was a very mild case but I did have fever on and off for two days. I worked from home and recovered over the weekend.

While away and as we move into a time of Thanksgiving, I thought about how fortunate I was to have a job that allowed me some flexibility while I was sick. I was thankful to have loving parents to visit, thankful for my kids, and my close friends here in Knoxville. I’m also thankful for the men continuing to lead and encourage here at F3.

1 Thessalonians 1:2-10

In 1st Thessalonians, Chapter 1, Paul is writing to the church there in Thessalonica and gives thanks to them for their work of faith, labor of love, and steadfastness of hope in times of great suffering and persecution. They became examples and encouragement for other Christians in the area and they did this with the “joy of the Holy Spirit”. Paul was thanking God for them. At the end of the chapter, Paul says “you turned to God from idols to serve the living and true God and to wait for his son from heaven, whom he raised from the dead, Jesus who delivers us from the wrath to come.”

In many ways, you guys today are encouraging others with how YOU lead and serve. And I want to thank God for each one of you. You are being an example and positive influence to me and those around you. That makes a difference and it deserves recognition. So take some time to think about that. Think about and be thankful for how God has chosen you to be his sons and how he has called you out to shine light. Remember that as sons we have already been delivered from the wrath to come. Take that reality into the upcoming holiday season. Keep your eyes on Him and you will not only be more thankful for his blessings, but you will also continue in your blessing of others.

Cadence

THE SCENE: 39 and raining, a Beautiful Morning to be outside!
F3 WELCOME & DISCLAIMER:  Free, open to all men, held outdoors, led by men who participate in the workout with no training or certification necessary, end with Circle of Trust.  I have no knowledge of your injuries, so modify as necessary to prevent injury.

WARM-O-RAMA:

  • 20 SSH
  • 10 Moroccan nightclub
  • 20 Imperial Walkers
  • 10 Arm circles front/back
  • 10 Knoxville Cherry pickers
  • Mosey one lap around the parking lot

THA-THANG:
Setup: 4 stations.  Separate the F3 waterproof cards into cardio, legs, abs, upper and place one group of cards at each station.  Don’t include the sprint cards.

Team up into 3+ PAX, one team per station.

  • Each team flips a card and does the exercise x10 the face value (royalty value =10).  When done, discard and mosey/sprint to next station, rinse, repeat.
  • Each team does cumulative reps.  When each PAX completes 10 reps, he adds his 10 to the last count shouted and shouts the new total and keeps on doing reps until the team reaches the target.
  • If an ace is drawn by any group, they yell “Ace! 100 (name the exercise) 2 count! Starting Position…” and the one who yelled “Ace” leads everyone in 100 reps, 2 count.  (Everyone stops and does the 100 in cadence together, 2 count.  When the 100 are completed, discard the Ace, flip a new card, work that card.  The other Teams resume where they were in their station exercises.)
  • Bear crawl and crab walks are to the next station.
  • Scalability:  If your team finishes their reps and moves to the next station where a team is still accumulating reps, then work with them to finish their reps, when done they move to next station, but you remain at that station, flip a card and work that card.

MARY:
LBC’s and Pistol Crunches
COUNT-OFF & NAME-O-RAMA: Done
CIRCLE OF TRUST/BOM:
Get a cadence:  Traverse your limits and remember lessons learned.  Have men you trust to talk through decisions to help you not dig a hole too deep and to throw you a rope at times.  But that takes time.

Can you think of a time when a decision that was bad in hind sight may have gone better with input from men who you had taken time to get to know and trust?

F3 cadence – Fitness, Fellowship, Faith – workout have fun get better, talk with and watch each other, take a few minutes to listen to someone’s story once in a while.  Watch their fruit. Remember that every man is human with struggles.  Keep your guard up wisely, but look through it for legit HIM’s to connect with.  Team up with men who you trust by interacting with them over time.

F3Shieldlock –  Consider some non-workout focused interaction = Shieldlock is just a name, the connection of the men in the group is the substance.  I don’t think Shieldlock has to be in the gloom.

F3 Credo – “Leave no man behind and leave no man where you find him.”

Thanks for the discussion after the Word, you men always give me more to think about.

ANNOUNCEMENTS:
Outfitting the Christmas Float for the 3 Christmas parades will occur in the next several days.  Mathlete will coordinate the build.

Christmas parade dates:
Kingston – Nov 28
Oak Ridge – Dec 10
Rocky Hill – dec 3

Family workout – First sat in Dec at 9am

Look for a Q101 in the gloom soon at the Project.  Below is a link to a backblast by Steam that covers a Q101 for your reading pleasure.
Q101 + GrowSchool – F3 Knoxville.

Shamelessly Stealing Great Workouts!

THE SCENE: 28 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
2 each of the following GET UP.  NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL into each other, SQUATS

THA-THANG:
• Mosey with the person in the back sprinting to the front to big parking lot
• This was originally done on a football field we improvised using cones and parking spaces.EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS
• Mosey back to the flag

MARY:
Flutter kicks in cadence
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

The master has failed more times than the inexperienced have ever tried. Let’s learn from our mistakes.

Respect: the 3rd pillar
The verse for this pillar is Matthew 7:12

“So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.”
Matthew 7:12

Provide Security

“Respect everyone, and love the family of believers, fear God, and respect the king.”
1 Peter 2:17

I have a lot of respect for you gentlemen. Not only for showing up and putting in the work, but how you live by example and practice what you preach.

I have so much respect for all of you. You challenge me during the workouts and then even more so afterwards. Commission does a fantastic job of this. He’s constantly giving back to the community. Kick Flip is another example. I mean when we were laid up with COVID he brought us board games and doughnuts. Let’s continue to challenge each other.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Integrity is integral

THE SCENE: Downright pleasant with a bright moon overhead
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivators
  • TN rocking chairs
  • Cheer leaders
  • Lbacs
  • Grady corn
  • Tempo merkins
  • Newton’s cradle

THA-THANG:

  • Mosey to parallel bars
    • Rotate 20 merkins, 20 rows, 20 freddies
  • Mosey to pool wall for a handful of wall ups – modify if necessary
  • Mosey to playground
    • Rotate 5 pull ups, 5 burpees, 10 heels to heaven
  • Mosey to amphitheater
    • 11sies – step ups and diamond Merkin
    • Bernie up hill and mosey down
  • Mosey to block pile
  • Line up along parking lot
    • 20 curls
    • Cross the parking lot doing a one-sided half blockee at each third space – right handed
    • 20 OHP
    • Cross back left handed
    • Repeat
  • If time, heavy core, 20 4ct each
    • LBCs, flutter kicks, Freddies, dollies
  • Rtf

MARY:
no time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

I was poking through a back blast sitting in the airport and read something I wanted to pass on. Integrity shares a root with the word integrate. This struck me as profound. Integrity, at its root, is about being complete, whole, pulled together and bound. To have integrity means unity. Between words and actions. Between image and heart. A single man regardless of where I am or who I am talking to.

So let’s consider how integrated we are. Man, son, husband, father. At work or at home. Around friends or around family or around strangers. Face to face, or on the phone, or in a text. My physical person compared to my digital identity. What does it take to draw all these different faces of our lives together into one complete man?
MOLESKIN:
Glad to be back on TN soil and out in the gloom.
ANNOUNCEMENTS:
Christmas parade December 10th, got an idea for a float…

It looked good on paper – Juco

THE SCENE: Low sixties, heavy clouds and some misting
F3 WELCOME & DISCLAIMER

Standard disclaimer, no FNGs
WARM-O-RAMA:

SSH – 20 IC
Baby arm circles – IC, 10 up, 10 down
Rockettes – 10 IC
Cherry Pickers – 10 IC
Quick mosey to stop sign and back
Grady Corns – 34 IC

THA-THANG:

Mosey to large parking lot north of AO
Run to 4 stations – one station at each corner. Complete Exercise at each station
Lunge (2ct), Merkins, Iron Mike (1ct), American Hammer (2ct). Karaoke between stations 1-2 and 3-4, run between 2-3 and 4-1
5 rep, then 10 reps, then 25 reps.
20 sec rest
Repeat with second group of exercises
Imperial Walkers (2ct), Plank Jacks, Freddie Mercuries, Rocky Balboa. Bernie between stations 1-2 and 3-4, run between 2-3 and 4-1

Mosey north to building on corner

11’s – Dips on retaining wall, run around corner to retaining wall by picnic tables, Step ups.

Mosey Back to AO

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Holidays are Coming.  A few words to help prepare

Minimize the stress and maximize celebration of the season

  • Have a discussion with the M to set a budget
    • Plan for unexpected expenses
  • Don’t get caught up in the commercialization of the holidays – focus on family and Jesus.
  • My family will be traveling to our home town in Illinois for Thanksgiving. There are some tensions within the family recently and we are a bit anxious about the Thanksgiving get together
    • For family gatherings – if you family has historically had someone who causes tension, it’s likely this will continue. Be ready to deal with the situation and de escalate if necessary.

MOLESKIN:

ANNOUNCEMENTS: