F3 Knoxville

Tag: Finger Food

No Burpees, just Belches

THE SCENE: Slightly cool, but too humid for it to matter
F3 WELCOME & DISCLAIMER Yep
WARM-O-RAMA:
Cherry Pickers x6, SSH x30, Hairy Rockettes x10, Tempo Merkins x 10
THA-THANG:
Mosey to the large south side parking lot.

Belches: Crossed the large parking lot as a group sprinting to each line. Once at the line, hit the ground and wait for the six to arrive before completing 5 merkins. Pop-up and sprint to the next line. Repeated across entire parking lot. approx. 10 times.

Mosey to Sophomore Hill for some suicide ladder.

Suicide Ladder: Perform 5 Bobby Hurleys at the bottom and 5 Diamond Merkins at the top. Bernie up and run down the hill. Add 5 reps after each set for four rounds.

Mosey to Courtyard.

Remedial Dora 1-1-1: Battle buddy up for a remedial Dora workout (she never learned past 1). One partner runs down to the ERC building and crawl-bears up the stairs before sprinting back to courtyard to relieve partner who is working on:

  • 100xBBS
  • 100xStep Ups
  • 100xDips

Once finished, PAX performed some Mary until the six arrived.

Reverse Indian Run: The PAX then took the long way round back to the shovel flag with a reverse Indian run. Two lines were formed with the front man counting to 5 before dropping for 5 merkins and joining the back of the line.

MARY:
Pickle pounders…
COUNT-OFF & NAME-O-RAMA
20 HIMs with 1 FNG. Welcome Altar Boy! The only EH I’ve ever had tell me that 5:30am was “Perfect!”. 

CIRCLE OF TRUST/BOM:
When Paul wrote to the church in Corinth in 1 Corinthians, he criticized them for not diggin deeper into the word. When he helped establish the church there, he fed them the “milk” of the word and in the years since they had never moved onto the “meat” of the word. Those of us that have received the milk are expected to move onto the meat. If you have not taken it upon yourself to study the scriptures more deeply, I challenge you to do so. We cannot grow without proper nutrition, spiritually and physically.

MOLESKIN:
Today’s Q ended up being much more merkin heavy than I intended..oh well.
ANNOUNCEMENTS:
Iron PAX Week 3 on Friday

IPC Week 2 + Tyranny Over the Mind of Man

THE SCENE:  Cool and clear.  A gaggle of joggers today!
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA: OYO
THA THANG:

IronPax Challenge Week 2
Two waves of HIMs – one starting at 0500 – another at 0530

4 Rounds for Time (Elapsed time scoring):

Round 1:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 1600 meter run

Round 2:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 1200 meter run

Round 3:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 800 meter run

Round 4:

  • 10 CMU Manmakers
  • 20 CMU Overhead Presses
  • 30 CMU KB Swings
  • 40 CMU Goblet Squats
  • 50 Incline Block Merkins
  • 400 meter run

MARY:

This and that while the six comes in.

COUNT-OFF & NAME-O-RAMA

21 HIMs

CIRCLE OF TRUST/BOM:
Last week, I took the family to Washington D.C.  For the first time in my life, I visited the Thomas Jefferson Memorial, just south of the National Mall.  It honors a true HIM among HIMs.

Inscribed in the rotunda are these words, “I have sworn upon the altar of God eternal hostility against every form of tyranny over the mind of man”.  He wrote these words specifically about religious freedom – that no one should be forced into a belief in an ideology.  But since reading them, I’ve replayed them over and over in my mind, “eternal hostility against EVERY form of tyranny over the mind of man…”

Oppression – domination – subjugation…  Ask yourself this – “Is there tyranny over your mind?”.  What holds you back from your potential as a man?  What limits your effectiveness as a father? What restricts the love you give as a husband?  What keeps you distant from your creator?  What stops you from being a great friend?

Maybe you bend the knee for our preferred tyrant in the 21st century, Busyness, and are ruled by your calendar and commitments.

Perhaps you devotedly serve a tyrant with a 5-inch screen (your smartphone) – to be endlessly entertained instead of engaging with a world that desperately needs your presence.

Maybe your tyranny is Self-Sufficiency – which is a source of your pride, but also the cause of your isolation and loneliness.

Or maybe you’re ruled by Idleness – rather than reading a book about growth as a father or husband, you’d prefer to Netflix and chill every night of the week.

Or maybe you have no idea what authentic lovemaking looks like, because you have greedily lapped up the lies of a tyrant named Pornography.

Or, perhaps you are like me – haunted by all of these and many more, and often ruled by a heartless tyrant named Selfishness.

That thing which keeps you from investing in relationships…from studying…from praying…from improving day-by-day…from becoming the best version of yourself – that is the tyranny of your mind.  It has dominion over your life.  Regardless of how good it may feel to serve that tyrant, IT IS YOUR ENEMY.

I challenge you to follow Jefferson’s example – pledge eternal hostility against that tyrant which you have served.  Resent and cast off that oppressor which has ruled you and held back your potential.  Refuse to let it govern your life and legacy.

Fighting your enemy will be hard.  You will at war with yourself.  But there’s good news – many men have gone before you and they have provided resources for you.  Study up on strategies to defeat your enemy (read a book about your struggle), form alliances with others who are fighting the same fight, and you can seek wisdom from those who have found success before you.

Romans 8:5-6, “For those who live according to the flesh have their minds set on the things of the flesh, but those who live according to the Spirit have their minds set on the things of the Spirit.  Now the mind-set of the flesh is death, but the mind-set of the Spirit is life and peace.”

MOLESKIN:

Follow-up challenge.  One of the best strategies to combat a tyrant of the mind is to form alliances with like-minded men.  You and I need accountability in order to overcome our entrenched adversaries.  After you unmask that thing which has been holding back your potential (your tyrant) – do something courageous and post about it in JUCO GroupMe.  Answer these two questions:  What is the thing that has oppressed your mind and limited your potential as a man? – AND – What step(s) are you taking to overcome it?  Form alliances with others who are in the same fight – pray for, encourage, and provide accountability for the men around you.

ANNOUNCEMENTS:

Submit your scores on https://f3greenwood.com/ironpax-form/

TTP tomorrow
2.0 Workout in two Sundays

Full Body Burn

THE SCENE: Beautiful calm morning.  Watch out for Ants
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, SSH, Partner Leg Swings

THA-THANG:
Reverse Indian Runs to CMU pile: Squats, Merkins, Burpees

4 Corners (75% mosey on the long stretch, recovery mosey on the short stretch).  Drop last Corner each round until only 1st Corner remains:

  • 1st corner w/ CMU’s
    • 25 Squats
    • 25 OH Press
  • 2nd corner(4 count)
    • 25 Freddie Mercuries
    • 25 Flutter Kicks
  • 3rd Corner
    • 25 Merkins
    • 25 Plank-Ups
  • 4th Corner
    • Superman Hold – 30 Seconds
    • 50 Feet Crossovers (single count)

Upper Body Burn

  • 25 Curls
  • Jog to other end
  • 5 Burpees
  • Jog back to start
  • 25 Tricep Extensions
  • Jog to other End
  • 5 Burpees
  • Jog back to start
  • 15 Curls
  • Jog to other End
  • 5 Burpees
  • Jog back to start
  • 15 Tricep Extensions
  • Jog to other end
  • 5 Burpees
  • Jog back to start
  • Calf Raises

MARY:
No Time for Mary!
COUNT-OFF & NAME-O-RAMA
25 Hims
CIRCLE OF TRUST/BOM:
A strong-hearted man mean having the power and freedom to be the man you want to be, no matter the circumstance and also knowing the only real and true thing about us is what God says about us

Faith is never static… If it is not increasing, it is decreasing.  Just like we exercise our bodies, we need to exercise our faith each day.
MOLESKIN:
Prayer Requests: Pool Boy – Finances/Family, Judge Judy – wife’s anxiety, Mr Rogers, Jim Johnson

ANNOUNCEMENTS:
N/A

JUCO Iron PAX Week 1

THE SCENE:

66 degrees in the gloom, JUCO met at HVA to use the Turf on the Football Field.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
We did not warm up.  In the interest of time the Killa B’s workout was the focus.
THA-THANG:

Start at the goal line.  Broad jump (Bunny Hop) 10 yards to the 10 yard line then, 10 burpees, 10 Bonnie Blairs,  10 big boy sit ups.  Repeat 3x every 10 yards.  Then bear crawl 30 yards back to start (Goal Line).  That’s 1 round.

Do 5 rounds for time.

MARY:
No Mary, no time.  As guys finished they jumped back into the workout to encourage those still in progress.
COUNT-OFF & NAME-O-RAMA
24 total.  2 FNG’s Butter Knife & Stage Dive, plus a visitor named Smokey from Jacksonville.
CIRCLE OF TRUST/BOM:
Being desperate and alone.  A story about being desperate and alone at a point in my life, and relying on God for help when no one else was there.
MOLESKIN:
4 prayer requests. Emily and her postpartum, The Alexander family dealing with Cancer and loss, Guardrail’s son and his asthma, and Mr. Rodgers and the recent loss of his son.
ANNOUNCEMENTS:
Back to JUCO on Monday.  The Saturday JUCO bomb will take place at the Bomb Shelter.  Mr. Rodgers is on Q, and we will be there to support him.

Lounging on sophomore hill.

THE SCENE: Perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers, side straddle hop, merkins, about 15 burpees

THA-THANG:
Bear crawl up sophomore hill, 20 jump squats, 20 Lunges (or lounges) 20 merkins repeat in a figure 8 pattern

Crawl bear,  10 burpees low, 5 burpees high figure 8 pattern

MARY:
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:
2 Timothy 1:7
MOLESKIN:
Had to listen to Nutmeg complain about the bear crawls al morning. It was mind numbing. .
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.