F3 Knoxville

Tag: Frosty

Good thing toddlers are easier to catch

THE SCENE:

Dark… Just enough chill to keep the sweatshirt on during stretching. AO’s almost dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tennessee Rocking Chairs x20 IC
  • Merk-jacks x15 IC
  • Al Gore Tuck Jump (Al Gore for 10 count, explode to Tuck Jump) x5
  • Outhouse run, Bernie back
  • LBAC x20 IC fwd, x20 IC back
  • Michael Phelps OYO to shake it out
  • Single-leg stand-up with partner

THA-THANG:
Mosey to the Pee Rocks, pick out 2 hand-size

I Believe I Can Fly:
Arms to the side, feverish tiny ineffectual flaps for 10 count
Arms front, repeat flapping
Bend at waist, flap arms against gravity
Repeat!

Pick an Edgeless Safety CMU from the pile
Mosey away from abandoned dogs in trucks and pile rocks at top of hill for BBS relay:
PAX lie in a line head to foot. First PAX grab Edgeless Safety CMU from overhead, BBS, and set at feet for next PAX.
Repeat until pile is empty, plank until all Edgeless Safety CMU are piled downhill

Grab a Edgeless Safety CMU and spread out in the grass for:

  • Tempo Goblet Squat x15 IC
  • Curls x15 OYO
  • OH Press x15 OYO
  • Tricep Extension x15 OYO
  • Toddler Toss x5 OYO: Pretend Edgeless Safety CMU is a toddler.  Toss in the air and catch.
  • Rinse, Repeat

Mosey to tennis court:

  • Balls to the wall, travel clockwise on hands for 2 fence segments, then drop for 5 burpees.  Repeat
  • Bear crawl across both courts, sprint back. Repeat.
  • Circle up for 5-Merkin Ring of Fire
  • Tighten the circle and flip over for 45° foot push-down Ring of Fire

 

MARY:
Just enough time for 20x Pickle Pounders IC.
COUNT-OFF & NAME-O-RAMA
18 PAX killed it start to finish.  No FNGs this time.
CIRCLE OF TRUST/BOM:
In Ephesians 5 Paul exhorts those of us who are husbands to love our wives “just as Christ loved the church and gave himself up for her.”  I usually have thought of that verse in the context of his ultimate sacrifice for us on the cross.  Of course, that event was the culmination of his saving love for us, but giving himself started far before that.  He gave himself when he left the comfort of Heaven and stepped down to be born into a limited body like ours. He gave himself every day during his ministry when he was tired and hungry and wanted anything but to deal with more throngs of people.  Every day he actively sought out ways to give himself for us.  As you go through your day, look for ways that you can give yourself up; your needs, your desires, your conveniences, for your wife and show Christ’s love to her and also as an example to your children.
MOLESKIN:
2 weeks was a long time to be away from the Pound.  Missed you guys, but it was great to get to witness the great start for the Bomb Shelter.  Great job everyone who EH’d!  Toddler Toss ended up being significantly more hazard potential than anticipated.  I guess rocks don’t care if you drop ’em so they don’t help out at all like real toddlers do.
ANNOUNCEMENTS:
Prayer for Swirlie and family. Truckin’ To the Pound CSAUP 6am at Bob Leonard, F3 Knoxville 2nd Anniversary celebration McFee park November 4.

CSAUP Event Truckin To The Pound

Men of Knoxville, this Saturday October 28, 2017 you are invited to attend a Completely Stupid and Utterly Pointless (CSAUP) event.  #TruckinToThePound #TTTP

This event was created by the men of F3 Knoxville’s Dog Pound crew as a way to have a longer event such as a Ragnar Relay, Spartan, Tough Mudder, etc. without the added expenses of entry fees, travel expenses, and most importantly the time away from family and friends.

As busy men, just like you we wanted to do something bigger but not have to travel to another city/State/province to complete the event.

So this Saturday instead of wishing you could get out there and do a crazy race come do one with us!  At 0600 we will gather at the Truck Stop aka Bob Leonard Park and we will mosey to the Dog Pound located at Concord Park.  The course is 9ish miles, with 4 stops for mini-Qs or workouts along the way. With some added bonus features if you wish to think of them that way.

 

This event is free!

 

This event is for the High Impact Men (HIM)s of Knoxville to challenge themselves and each other, and help one another get better.

It is a CSAUP event, there are no trophies, medals, prizes or awards. We are all going to go out and get better together. #IronSharpensIron

Start together finish together.  For more information contact Mayberry via DM

 

Mosey Around the Matterhorn

THE SCENE: 50 and clear

40 Merkins on while F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
IC 20 4ct Imperial Walkers

IC 20 4ct Gas pumps

IC 20 4ct Tempo squats

THA-THANG:
Mosey to the Matterhorn

IC 20 4ct Bridge March

Broad jump to the light pole, sprint the rest

Mosey to the pav-a-lon

  • 10 pull ups
  • 10 Burpees
  • 10 squats
  • x3

Mosey down the backside of Matterhorn at the bottom

  • 50 Merkins
  • 50 Squats
  • 50 Deadbugs

Lunge halfway back up Matterhorn run to the top

BBS for cheetahs while they wait for the 6

Mosey back to the AO
MARY:
Floor Wipers

Around the world Merkins

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Love as you should.   Don’t just love other Christians, or other guys from F3, or those of the same color, political party, sexual orientation, or college football team.  Jesus came to this earth and spent time with ALL the sinners, not just the ones who had chosen to follow him.

He came and saved all of us, not just his favorites.  Love one another and don’t judge one another.  I live in glass house and I don’t want others throwing rocks at me so I am sure not going to throw rocks at others.

The next time you get angry with someone based on them cutting you off in traffic, posting something on the Book of Faces, their stance on certain issues, or use them as the punch line to one of your jokes.  Remember Jesus died for them just as much as he died for us.

ANNOUNCEMENTS:
TTTP October 28, all are welcome

2nd Anniversary of F3

CMU Classics

THE SCENE:    44 and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Side Straddle Hops x 10 IC
  • Merkins (4ct) x 10 IC
  • Burpees x 10 OYO
  • Run in place while those without a CMU ran to get a pee rock

THA-THANG:

 

Mosey to the hockey rink

  1. Battle buddy for DORA 3-2-1
    • 300 CMU Squats,  200 CMU Merkins (go deep between blocks),  100 CMU Big Boys
    • Battle buddy sprints to far side of rink & performs 10 BBS, stopping each time they cross center court to perform 2 Burpees (4 total per trip across & back).
  2. CMU elevators
    • Work your way up the elevator in the following order.  Then work your way down in reverse order.
    • Corner 1:  20 curls
    • Corner 2:  20 curls; 20 squats
    • Corner 3:  20 curls; 20 squats; 20 front deltoid raises
    • Corner 4:  20 curls; 20 squats; 20 front deltoid raises; 20 calf raises

MARY:

  • Little Baby Crunches (4ct) x 51 IC
  • Channel Changers

COUNT-OFF & NAME-O-RAMA
19 total:  Peach Fuzz, Rainfly, Tweet-E, Dinghy, Showcase, Shooter, Flute Loop, Underhand, Beuller, Ribbed, Bowflex, La-Z-Boy, Sharpie, Mayberry, Frosty, Butters, Barnacle, Bartman, Treehugger (FNG)

CIRCLE OF TRUST/BOM:
In 2 Timothy, Paul writes a very familiar passage stating that he has fought the good fight and finished the race.  In relating that to modern day F3 – today was the first cold morning of the fall season.  Long sleeves were out in abundance.  My challenge to the PAX was to not let the upcoming cold season be a barrier to getting better each day.  Keep setting the alarm, keep pressing forward, keep showing up.  Champions are made when it’s cold.  When I am older I want to look back on my life and say I gave it all I had…..that means leaning into the hard situations and dealing with sometimes miserable circumstances.  If we keep leaning in and don’t give up, we will also be able to say that we have indeed fought the good fight and finished the race strong.  Don’t let the winter weather turn you into a Fartsacker!!

MOLESKIN:

ANNOUNCEMENTS:
Truckin’ to the Pound:  Oct 28th

Okay, What Now?

THE SCENE: 50 Degrees with a nice breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey a couple laps around the parking lot
  • SSH (IC x 43)
  • BAC (IC x 10 F&R)
  • Imperial Walkers (IC x 15)

THA-THANG:

  • Mosey to The Sophomore
  • 11’s: Plank-Tuck Merkins and Bobby Hurley’s
  • Mosey to the coupon pile
  • Curls x 10, Squats x 10, Overhead Presses x 10, Run the Steps.  Rinse and Repeat x 3
  • Mosey to the courtyard walls
  • Dips x 10, Declined Merkins x 10. Rinse and Repeat
  • Mosey back to the Flag

MARY:
BBS for the jack rabbits.

COUNT-OFF & NAME-O-RAMA
17 HIM’s this morning including 1 FNG.  Welcome Bologna!

CIRCLE OF TRUST/BOM:

We are going to have times in our lives when we feel like hitting the reset button.  Times when we need to stop, take stock of our current situation, and then find the direction and motivation to move forward.

Galatians 6:9-10  So lets’ not get tired of doing what is good.  At just the right time we will reap a harvest of blessing if we don’t give up.  Therefore, whenever we have the opportunity, we should do good to everyone – especially to those in the family of faith.

MOLESKIN:
What a great way to start my 44th year on the Big Ball.  The PAX showed up ready to burn some goo; mumble chatter was high and the effort was amazing.