Frosty – Page 50 – F3 Knoxville

Tri-Dora

March 20, 2018 Tank

THE SCENE: 54 degrees, clear. Basically perfect
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SHH X20, Cherry Pickers x6, 5 burpees,Rockets x10 3-ct

THA THANG:

Partner up
Carry CMU to boat-1 per partner
Dora
100 curls
100 presses
100 triceps
100 bent over rows
Partner 1 does CMU work while
Partner 2 does suicide runs on 2 light poles stopping for 2 burpees at each

Mosey to Cory Hill (leave CMUs)
DORA 2.0
100 ground touching Squat jumps
100 merkins
Partner 1 does excercise
Partner 2 bear crawls up and down (forward facing) the hill.

Move to steps
DORA 3.0
300 LBCs
Partner 1 runs steps to rock while partner 2 does LBCs

10 burpees

Mosey to get CMUs
Mosey to AO

20 3-count Calf raises

MARY:
ring of fire -push down leg lifts

Flutter kicks x22

COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
I lost my cool yesterday with my son and wife, and I had to look for this scripture to refer to.
“My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, because human anger does not produce the righteousness that God desires.”
‭‭James‬ ‭1:19-20‬ ‭NIV‬‬

God is very slow to anger with us. If he wasn’t, we would be gone a long time ago. How can we not do the same to our family and friends? MOLESKIN:
We lost a CMU today. It served us well.
ANNOUNCEMENTS: 3rd F this weekend

Smurfs & Unicorns

March 13, 2018 Bartman

THE SCENE: Mid 30s and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Oyo stretches, this/that
4 ct merkins IC x 10
tempo squat IC x 10
Calf raises with CMU – pax choose reps, 15-20ish. Just want to warm up.

THA-THANG:

Suicides. Pax draw exercises at random from the bucket and we run the 5 cone suicide course doing the exercise in the card.
1. Burpees x 3
2. Bear Crawl to 2nd & 4th cone
3. SSH x 10
4. CMU lunge to 2nd & 4th cone
5. CMU OH press x 15
Elevators. Run to the farthest cone between rounds.
1. 10 burpees
2. 10 burpees, 20 Goblet Squats
3. 10 burpees, 20 Goblet Squats, 30 OH Press
4. 10 Burpees, 20 Goblet Squats, 30 OH Press, 40 Reverse Crunch holding CMU overhead.
5. Rounds 5-9 are going back down the escalator. Drop burpees first, then squats, etc until finished.

MARY:

4ct LBCs IC x 20
Box cutters x 20

COUNT-OFF & NAME-O-RAMA

Mayberry, Frosty, Ratchet, La-Z-Boy, Butters, Ribbed, Hydro, Flanders, Podium, Smoker, Boones, Bartman

CIRCLE OF TRUST/BOM:
A piece of advice that’s served me well for many years: Normally you know the right thing to do, but for those times when you really don’t know the “right” thing to do, simply choose the more difficult of your options. That will usually put you on the right path.

MOLESKIN:
Frosty we all agreed that Sadie needs a F3 nickname.

Mayberry we all admire your courage to admit to owning a smurf & unicorn trampstamp

ANNOUNCEMENTS:
OCR coming up May 19th

Mosey at the Truck Stop

March 12, 2018 Mayberry

THE SCENE: Damp and dark
F3 WELCOME & DISCLAIMER: we already knew eachother so we said hello

WARM-O-RAMA:
We stretch on our own.
THA-THANG:
We ran around the park with some turns and hills and stuff.

MARY:
We skipped Mary
COUNT-OFF & NAME-O-RAMA
Again we knew eachother. In fact as far as I know his real name is Frosty.
CIRCLE OF TRUST/BOM:
We shared a lot while on the run, mostly between breaths of huffing and puffing. Frosty’s daughter is headed off to Cleveland on a youthgroup mission trip.
MOLESKIN:
While running we questioned where all the other people are who wanted to have a cardio workout. I’m looking at you Swirlie, Tank, Hydro, Bartman, Shooter, etc.
ANNOUNCEMENTS:
We had none but said we would see other tomorrow at the Dog Pound AO

No Running

March 8, 2018 Bartman

THE SCENE: 32 crisp & clear

F3 WELCOME & DISCLAIMER

Standard stuff – no FNGs today

WARM-O-RAMA:

SSH x 10 IC
Tempo Squats x10 IC
Tempo Merkins x10 IC
LBAC fwd/bckwd
OYO stretches for 20-30 seconds

THA-THANG:

Lunge across parking lot to the outhouse
- PAX choice: 30 normal box jumps on the low wall or 10 box jumps on the high section of the wall
- Plank when finished
Move to road & Forward Crab Walk up the hill to the speed bump
- 25 Diamond Merkins at the speed bump
- Ab work until 6 finishes (alternate 10 crunch, 10 flutter kick)
Burpee Broad Jump up the remainder of the hill to the Do Not Enter sign
- 50 Calf Raises at the sign
- Ab work until 6 finishes broad jumps – same as above
Bear Crawl parking spaces to the parked Jeep. Paula Abdul style (2 fwd, 1 back). 5 Carolina Dry Docks each time you stop to change directions.
- Abs until the 6 finishes
Duck Walk back to where we started the bear crawls
- 50 Squat Jumps
- Abs until 6 finishes
Inchworm Merkin down the hill to the speed bump
- 25 Superman Swims
- Abs until 6 finishes
Groucho Walk down remainder of hill to the parking lot turn in
- No exercise here….mosey back to AO & circle up for count off

MARY:
No formal MARY – plenty of abs during workout

COUNT-OFF & NAME-O-RAMA
16 strong! La-Z-Boy, Frosty, Butters, Pusher, Flute Loop, Scooter, Pogo, Snitch, Boones, Deadhead, Smoker, Shooter, Sparky, Mayberry, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Simple question: Do you obey what God tells you to do? If not, why not?

MOLESKIN:
Today was tough…everything we did was a long, slow grind. PAX did an awesome job pushing themselves. Great time today and glad to oblige Mayberry with a workout he could do while his foot heals up.

ANNOUNCEMENTS:
Hardship Hill coming up 5/19

The Bomb Shelter Run (C.S.A.U.P. Event)

March 1, 2018 Moses

THE SCENE: Low Mid 60’s with some light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Drifter Q:

start things off with the Disclaimer (He is NOT a professional, refers everyone to take notice of how he is dressed; clearly NOT a professional…1 PAX member commented that Drifter must have had a Blink182 concert to attend after the event…

SSH (IC) x10 slow / x10 fast
Boxer Jacks (IC) x10 slow / x10 fast
Mosey to Grinder:
Lunge forward then backwards
Inchworm Merkins w/hand release
Quad Stretch
Cherry Picker Stretch (fists on ground, walk legs out to the side and back in)
Merkin Ring of Fire, but as a Wave!
Mtn Climbers (IC) 10x slow / 10x fast

THA-THANG:
1st leg was approximately 3.2 miles of running until arriving to the Beatdown:

Mayberry Q:

21 Jump Street:

21 Pull-ups (side of the Alcoa bridge)
21 Burpees (middle of bridge)
21 handstand push-ups (far side of bridge)
Run back to start and drop 1 rep. (15 min time limit)

2nd leg was approximately 3.2 miles until arriving to the Beatdown:

Snorkel Q:

Split up into 2 groups and then partner up. Near side of Bicentennial Park bridge do:

10 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
8 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
6 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
4 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
2 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back

Far side of Bicentennial Park Bridge Partner 1 Wall Sits until Partner 2 completes 15 side to side Merkins.
Partner 2 then monster tire walks to replace Partner 1; Partner 1 bear crawls to area to complete side to side Merkins.

3rd leg….who cares how long, we were too far away to quit and had to get back to the car somehow…(another 3… something miles…felt like 10; here we go!).

Waxjob Q:

Split into 3 groups. 1st man plank, 2nd man bear crawl ahead and plank, 3rd slalom bear crawl to front. Remaining PAX continue to slalom bear crawl to the front until team reaches 50 yard line.
Reverse the process, planking person is now facing the sideline while the PAX in motion jump over the planking PAX.
Mosey to jungle gym:
15x Partner reverse-merkins/OHP on monkey bars
15x Squirkins
10x Over/Unders
15x Leg Throwdowns

4th and final leg was very short, no lies, really short…more like a mosey.

Cap’n Crunch Q:

Starting with 1 exercise, adding another exercise until all 5 exercises are completed in succession. then work back down until only the last exercise is left. 20 seconds per exercise:

Burpees (20 sec)
Burpees (20 sec) Dry Docks (20 sec)
Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec)
Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec) Diamond Merkins (20 sec)
Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec) Diamond Merkins (20 sec) High Knees (20 sec)
High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec) Dry Docks (20 sec) Burpees (20 sec)
High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec) Dry Docks (20 sec)
High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec)
High Knees (20 sec) Diamond Merkins (20 sec)
High Knees (20 sec)

MARY:
No PAX were interested in any ladies, specifically Mary by the end of this event!

COUNT-OFF & NAME-O-RAMA
38 PAX!!

CIRCLE OF TRUST/BOM:

BOM – CSAUP – Bomb Shelter Run (Cap’n Crunch)

I ask not for a lighter burden, but for broader shoulders.

I ask not for an easier path, but for stronger feet.

I ask not for weaker enemies, but for a stronger self.

Jewish Proverb

Congratulations brothers, you did it. You embraced the challenge and are victorious. Take and let it sink in…you’ve earned.

I’d like to share something I’ve been thinking about for a while now. F3 has been a life-changing experience for me. Every morning I leave a workout I truly leave better than when I arrived. Lately I’ve been thinking about why that is the case. Here are my observations.

I believe there are two simple truths that we have lost as men:

The opposite of manhood isn’t womanhood, it’s boyhood
Manhood isn’t a destination or a journey, it’s a mindset

When we lose the distinction between boyhood and manhood our worlds begin to spin off kilter. We become self-focused, self-protective, self-indulgent and self-reliant. In other words, it becomes all about us. As we reject passivity and accept responsibility for our lives we grow as men in all areas: physically, mentally, relationally and spiritually. We begin to be others-focused, self-sacrificing and interdependent. We begin acting like men.

In this world, three things serve as resistance to our growth as men:

Comfort
Convenience
Certainty

Overcoming these boils down to our mindset. We have to daily set aside a boyhood-mindset and embrace a manhood-mindset. We combat comfort with challenge, we set aside convenience for consistency and we abandon certainty and embrace camaraderie. I see it as two contrasting mindsets:

A Boyhood-mindset seeks…	A Manhood-mindset seeks…
Comfort	Challenge
Convenience	Consistency
Certainty	Camaraderie

Every time we gather, the COP becomes our arena to consistently embrace challenge in the company of like-minded men.

But it’s not enough for us to do this physically. We MUST carry this mindset to all areas of our lives, especially our relationships with our loved ones and with God. Never stop striving for more brothers. Keep embracing new challenges and keep any eye on the six so you can help the man who has stumbled. Together we will make a difference!