F3 Knoxville

Tag: Fixer Upper

F3 Open House, 2.0 workout

THE SCENE: 78 and clear

F3 WELCOME & DISCLAIMER: Administered. OTB 2.0 workout.

WARM-O-RAMA:

  • RFTS / LIH
  • Cherry pickers
  • Willy Mays Hays
  • Up/down Dogg

THA THANG:

  • Form 2 teams – kids vs dads. Line up at one side of the grassy field.  Perform a set of merkins (kids 5, dads 10) – then run to the cones and place one in front of the other so that your team’s cones creep forward incrementally. Continue until one team’s cones pass the finish line (kids won!)
  • Mosey to the small hill. Perform a set of 11s – SSH, run the hill, bobby hurleys
  • Mosey to the big hill. Perform 10 mountain climbers at the bottom, run up, 5 burpees. Repeat
  • Mosey to the grassy island for Bear Infection. All PAX crab walk until touched by a bear, then they become a bear and try to touch the crabs. Continue until only one crab is left.
  • Line up at one side of the field. Jelly Legs. 30 sec Al Gore, 30 squats, sprint. Repeat with 20/20, 10/10.
  • Jelly arms – 30 sec plank, 30 merkins, sprint. Out of time…

MARY:
Guantanamo

COUNT-OFF & NAME-O-RAMA

  • 18 PAX (1 FNG, 10 2.0s)
  • KickFlip
  • Duggar
  • Wedding Singer
  • Keyless Entry
  • Skinny Jeans
  • John Deere
  • FNG Wrangler
  • FixerUpper
  • Raptor
  • Willow
  • Chewbacca
  • Jelly Legs
  • Bunny
  • The Boss
  • Ace
  • Peaches
  • Buggy
  • Shruggy

CIRCLE OF TRUST/BOM:
Talked with the dads about the mission of F3, “…to plant grow and serve small workout groups of men…for the invigoration of male community leadership”. F3’s ultimate goal is not your fitness…it is you being a virtuous leader in your home, your church, your workplace, your community…
Talked to the kids about prayer and a model for prayer that could be helpful in knowing what to say to God;
H.E.A.R.T.
H – Honor God by saying honoring things about Him.
E – Examine yourself and talk to God about your challenges, trials, temptations…
A – Ask for things you need
R – Request things for others
T – Thank God for His blessings

 

ANNOUNCEMENTS:

Back at 3155 Fountain Park tomorrow at 6pm

Big Ball Battle Buddy Beatdown ch. 3

THE SCENE: Perfect conditions for a beatdown. Clear and cool.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Arm Circles, ‘Round Towns, ‘Round-the-Worlds, Temp Squats, Tempo Merkins, Scorpions, Cherry-Pickers

THA-THANG:

  1. Battle Buddy Body Builder Circuit (All 3 sets of 15 reps per PAX)
    1. Battle Buddy Merkins
    2. Battle Buddy Presses
    3. Titanics
    4. Battle Buddy Throwdowns
  2. Indian Runs to Ampitheater
  3. 11s- Cobras and Inverted Rows
  4. Slowsy back to Fountains

MARY:
Rowers to hit the rear delts

COUNT-OFF & NAME-O-RAMA
9 PAX! Soot, Amazon, Fixer Upper, Postman, Abort, Smoky, Vanilla, Wedding Singer, Drive-Thru

CIRCLE OF TRUST/BOM:
“Iron sharpens iron, and one man sharpens another.” Proverbs 27:17

MOLESKIN:
Goo Nation often touts living in the Comfort Zone as effective Self-Care and is a safe place to retreat from Involuntary Hardship. In an attempt to handle the stress of life that wears on us, we can often choose to retreat to our Comfort Zone and become isolated, dull, and ineffective Sad Clowns.

In this fallen world, we will face Involuntary Hardship (negative stress). Struggles (and even tragedies) at work, in our families, and in our communities will always be present. Life will always be hard to one degree or another. Instead of choosing to live life hiding in the Comfort Zone, we can choose Voluntary Hardship (positive stress). Voluntary Hardship sharpens us and refines us. Voluntary Hardship can look like consistency in the Gloom, having a mentor or accountability partner who hold our feet to the fire, or living in the 3rd F by serving others and a cause greater than ourselves. Voluntary Hardship builds resiliency and makes us stronger and more capable to withstand the Involuntary Hardship that will come.

As Proverbs 27:17 states, one of the best ways to sharpen our blades with Voluntary Hardship is in relationship with other HIMs. We are called to push each other to be better. In this morning’s workout, we literally pushed each other to grow stronger. HIMs pull Sad Clowns out of their Comfort Zone, but HIMs also push other HIMs to accelerate their growth.

The challenge this morning is to not buy the lie that the way to a good life is by eliminating all stress. The challenge is to examine our lives and find where we need more Voluntary Hardship. More specifically, where do we need to be sharpened by our fellow HIMs and where can we help sharpen others? How can we use Voluntary Hardship to refit, retrain, and refocus after a season of Involuntary Hardship?

ANNOUNCEMENTS:
Be on the look out for Haw Ridge and North Hills Workouts!

Your Gifts

THE SCENE: A perfect morning, just minutes before the rain
F3 WELCOME & DISCLAIMER – Steam did it
WARM-O-RAMA:
SSH, merkins, rockettes, imperial walkers
THA-THANG:
Insert information about the workout.

  • Hands had us “playing catch me if you can”
  • Then a bear crawl, lunge, run sequence of pain
  • Dora time with dive bombers, mountain climbers, and pike ups
  • CRISPR then doing more Dora with merkins, squats, and butterfly situps
  • William Wallace relays with planks/burpees, then squat/sprints
  • 7’s with incline merkins and step ups

COUNT-OFF & NAME-O-RAMA
19 HIMs for the launch of Asylum Daybreak
CIRCLE OF TRUST/BOM:

I often talk about quotes and they always get me thinking about stuff. As I take on this new leadership role, I think about a quote from Pablo Pisccao that says “The meaning of life is to find your gift”.

I’ve been through several leadership development programs over the years and had 360 reviews, etc and gift that always comes up for me is I’m dependable. When I take something on, I do what I say I’m going to do, and I do it 100%. Don’t have to check in and follow up because it’ll be done.

Going back to Picasso, the second half of the quote is, “The purpose of life is to give your gift away”. So as I assume this new role I hope that I can give my gifts to Asylum Daybreak.

So, the quote is “The meaning of life is to find your gift and the purpose of life is to give your gift away”. So I ask each of you to think about that. What are your gifts and who are you giving them to?  Is there an aspect of your life that could really benefit from your unique gift? And if so, are you willing to give it to them?

ANNOUNCEMENTS: A lot going on in F3 Knoxville.  Painting Cardinal’s widow’s house March 18, Wild at Heart Retreat March 24, F3 Open House by Fixer Upper first week of April, Escape from Haw Ridge April 14, Hardship Hill on Memorial Day.

“If I want to be healthy …. “

THE SCENE: Pretty nice, dry and 45ish
F3 WELCOME & DISCLAIMER

Delivered


WARM-O-RAMA:
SSH IC

Hamstring

Quads

Some back stretching stuff

LBAC, F & B

THA-THANG:
YOU V YOU PART 2

4.5 laps around the park = 1.66 mile

5 min max burpees

1 min max Big Boy Situps

1 min max Merkins

Max pullups

MARY:
Ran out of time (again)

COUNT-OFF & NAME-O-RAMA
Lizzy, Z-Pack, FixerUpper

CIRCLE OF TRUST/BOM:
I was listening to a Hunt for Wellness podcast (always a good listen) and the host, F3 Bones, was discussing alcohol. I included a link to the pod below. Please listen to it.

Bones said, essentially, “If you want to be healthy, here are some approaches you can try.” He went on to say that, fundamentally, alcohol is poisonous to us. Not great news.

Putting these two thoughts together, I get “If I want to be healthy, why would I drink poison?” I haven’t been able to think of a good reason yet.

Note : this is not intended to sway anyone one direction or another on alcohol. That is up to you. Some information states that drinking in moderation has some health benefits, but no one appears to recommend that non-drinkers start drinking.

However, I would like you to consider the question “If I want to be healthy, then ________ “

Often, I don’t even ask the question.

  • I eat the doughnut because it is there.
  • I watch the show because it is on.
  • I drink the beer because its in my fridge.
  • I fartsack because I didn’t prepare beforehand.
  • I miss connecting with my family because I am looking at my phone.

If I want to be healthy, then I need to ask myself some questions. Join me in this hard work, brothers.

MOLESKIN:
Prayer for Z-Pack and his family.

Lizzy – GORUCK Tough on 2/24

ANNOUNCEMENTS:

F3 Open House – North Hills Edition. April 3 – 8. Weeknight workouts designed to reach men where they are and give F3 away to all takers. Service project included.

1st F Challenge – 8000 steps a day. See 1st F channel

Escape from Haw Ridge CSAUP – April 14 9pm – midnight

 

 

 

 

Better Late Than Never

THE SCENE: Balmy for a February morning. YHCs type of weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – Tempo Squats – Calf raises – Hamstring stretch – SSH

THA-THANG:
We began a mosey heading towards the FC Skatepark. About halfway there we stopped for a quick peak at what was coming – one round of mucho lego (10 reps). Then we continued the mosey!

Once we reached the skatepark we began the beatdown in earnest. This consisted of 2 rounds of the following:

Mucho Lego (x10):

  • Narrow squat
  • Standard squat
  • Wide squat
  • Bonnie Blair

Ab Break 1

  • Freddie Mercury (x25)
  • Crunchy Frog (x25)

Leg Circuit 2:

  • Single Leg Pogo (x10 each leg)
  • Box jump (x10)
  • Super skaters (x10 each leg)
  • Jump squat (x10)

Ab Break 2:

  • Flutter Kick (x25)
  • American Hammer (x25)

Quick mosey down the block and back before repeating!

MARY:
No time for a Mary today. Made it back to the flag just in time!
COUNT-OFF & NAME-O-RAMA
Frizzles (QIC), Fixer Upper, Lizzy
CIRCLE OF TRUST/BOM:
Take some time to think about how F3 has impacted your life. Who can you give it away to?