F3 Knoxville

Ocho Hombres

The Scene: 72 and humid

F3 Welcome & Disclaimer

Warm-O-Rama:
200 Jump Rope
Squat 15x IC
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins 15x OYO
200 Jump Rope

The THANG:
AMRAP
Outhouse Run & Back
21 AM Kettlebell Swings
21 SOTS Press (PVC)
21 ‘Merkins
4 Bag Toss
21 Weighted Squats
21 AM Kettlebell Swings
21 OH Squat (PVC)

Count-off and Name-O-Rama

Word: – excerpt from DREDD post in February 2017
Maintenance Is Deceleration

*Movement is the action taken in furtherance of purpose

*Momentum is the sustained Movement that results from Acceleration

*Deceleration is the loss of Momentum

A man is either Accelerating or Decelerating in all of his endeavors and relationships, particularly with his wife. There is no other in-between state of nature as such as “maintenance”. If you think you are maintaining, you are actually Decelerating because there is no Status Quo . That is the myth of the plateau. Thus, the Q never thinks of maintaining his marriage. He always focuses on Accelerating it.

The Importance of Fatherhood

The Scene: 68 and gloomy!

F3 Welcome & Disclaimer

Warm-O-Rama
– Side Straddle Hop x 25
– Imperial Squat Walkers X 20
– Arm Circles x 16 each way
– Merkins x 10

Mosey Lower Parking Lot – Partner up in 3’s

Blockee Burp and Merk up to 10 – 1 Burpee with CMU increasing the push-ups every time up to 10. In cadence

Parking Lot Sprints – 5 Sets each
– Partner 1 – Rows
– Partner 2 – Curls
– Partner 3 – Running

Blockee Burp and Merk up to 10 – Burpee with CMU increasing the push-ups every time up to 10. In cadence

4 Corner Escalator – 10 burpees, 20 Squat Jumps, 30 merkins, 40 squats
– 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

Aiken Legs – CMU on side for box jumps
– Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

MARY
– Flutter kicks x 25
– Sun dial x 20

COT
Communicate
With Father’s day this past week what comes to mind when you think of the word father?

Whether the answers are positive or not, one thing was clear: fathers have a tremendous impact on their children.

It has been said that children grow up with the desire to either be like, or be nothing like, their father.

With so much at stake, how can we ensure that we become good fathers?

The Bible has a lot to say on the matter. God calls himself father. Some of our best lessons on how to be a good father come from observing God interact with His children throughout Scripture.

The Genesis account of creation begins with God speaking the universe into existence. It then goes on to chronicle His conversations with mankind, starting with Adam and continuing on through angels, dreams, and prophets. In later Scriptures we learn that God also spoke through his Son, Jesus, and through the Holy Spirit.

If we are to father like the Father, then we must learn to communicate—frequently.

This can be difficult for us as men. The pressures of work and our various responsibilities often leave us drained. By the time we get home we often don’t want to talk. We may say little to our wives and even less to our children. We just want to find a quiet place to unwind.

While this is understandable, we dare not stay silent too long. Our children need our input. A father’s words are powerful and can often define the course of a child’s entire life. A lack of words can leave our children lost and without direction. We must take care not to give our best words to our employers and leave our wives and children with our leftovers.

What was the last thing that you said to your children? Was it a command, an expression of disapproval, or a proclamation of your love and admiration? What if those words were the last that they ever heard you speak?

Pray that God gives you the wisdom to know which words your child needs to hear from you, and the courage to speak them.

Burpee and Stuff…

THE SCENE
70 and damp

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x30 IC
– Burpees x10 OYO
– Cherry Pickers x10 IC
– Tempo Squats x10 IC
– Burpees x8 OYO
– Arm Circles Forward x12 IC
– Arm Circles Backward x12 IC
– Burpees x6 OYO
– One lap around the parking lot

Circle up under street lamp.

Accumulator
Start 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 (20s) per exercise:
– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:
– Exercise 1 = Burpees
– Exercise 2 = Narrow Squats
– Exercise 3 = Wide Merkins
– Exercise 4 = Tuck Jumps
– Exercise 5 = Dry Docks

Mosey to curb and partner up in teams of 3

Triple Sprints
2 men at Cone 1 (yellow cone) and 1 man at Cone 2 (yellow cone).  One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone, stopping in the middle at the orange cone to do 3 burpees.  Then man at Cone 2 runs to Cone 1 while other men do exercises.  First man now runs to Cone 2.  Rinse and repeat for 6 minutes.

Upper Body
– Cone 1 = Diamond Merkins / Carolina Dry Docks
– Cone 2 = Shoulder Taps / Superman Swims

Abs
– Cone 1 = American Hammers / Lance Armstrongs
– Cone 2 = Flutter Kick / Hello Dollys

Lower Body
– Cone 1 = Prison Squats / Skaters
– Cone 2 = Lunges / Side Lunges

COT
Number Off & Name-O-Rama (11 PAX)

BOM
Bless those around you.  Create memories, give life…consider others more important than yourself.

MOLESKIN
This was my first venture to JUCO, but won’t be my last.  The men came to work and that is exactly what they did.  Encouraged one another, pushed each other…HIMs every one!

Hi my name is: CMU

The Scene: the Dog Pound 68 degrees and a little muggy.

F3 Welcome & Disclaimer

Warm-O-Rama
Mosey to the speed bump w/o CMU
Big arm circles x10
Come in close. Pass the CMU around w/twist
10 merkins

Tha-Thang:

Partner up with someone new. You must learn 3 things about them during the workout
Mosey to bottom of Matterhorn the long way w/CMU taking turns carrying CMU.
Stop at every cone and do 5 burpees, 5 merkins, 10 BBS feet to feet passing CMU back and forth, and 10 back to back CMU exchanges. Run up to restaurant or around loop till 6 finishes.

At Matterhorn, leave CMU and sprint to light pole.
“Forgot” the CMU go back down and get it.

Mosey w/CMU to top of Matterhorn, plank, mosey to Pavalon.
At Pavalon: partner runs to trees (30 yards) with CMU while other partner does AMRAP of Pull ups, switch, then dips, switch, then decline merkins.

Mosey back to top of Matterhorn. 10 merkins

Mosey to AO

BOM:
Getting to know you
We got to know our CMU and workout partner a little better today.
We interact with people on a daily basis and often times we know nothing about them. Do they have kids? What hobbies do they have? Do they like sports etc.

John 13:34-35
Jesus said: “A new command I give you: Love one another. As I have loved you, so you must love one another. By this everyone will know that you are my disciples, if you love one another.””
‭‭
By showing interest in someone and getting to know them as a brother or sister we are in part doing what Jesus asks. These relationships are important to God. He had a relationship in the very beginning with the father/son/Holy Spirit and was one of the final things he told us while on earth.
So, go connect to someone today and show them love through caring for them and wanting to know more about them.

Moleskin: I saw some of the guys that typically struggle really push hard this morning and are making big strides in their fitness levels. Good chatter this morning considering we were all gasping from the thick humid air.

Bears Playing Poker

The Scene: 60 and clear

Welcome and Disclaimer

THE THANG
COP –

SSH x21 IC
LBAC IC x11 forward, 10 backward
Little some o’ this/that x2
Imperial Walkers IC x21
Ballerinas (toe squats) x21 IC

Mosey to the trail and line up shortest to tallest.

Bearcrawl IC on a 4 count up the hill
Every 10 reps stop for 10 squats OYO

To the Casino (upper soccer field)

Blackjack – lineup on sideline
1 Merkin, run across the field, 20 LBC
2 Merkins, etc…
– after each set of Merkins, Squats til the 6 is up and then proceed across the field to LBC and back

Main Table (circle up at mid-field)
PAX alternates Al Gore and Plank
– one player at a time runs to sideline and hits (Merkins) however they wish (1-21)
-proceed around the circle
AUDIBLE: changed to two men at a time to keep up the pace

Double Down: back to the sideline for 11s
1 Merkin, run across, 10 squats, back
– this time oyo

Bearcrawl backwards down the hill to the softball field and mosey back to the AO

Mary
American hammers x20
Mountain climbers x20

BOM
“But I say, walk by the Spirit, and you will not gratify the desires of the flesh. For the desires of the flesh are against the Spirit, and the desires of the Spirit are against the flesh, for these are opposed to each other, to keep you from doing the things you want to do.”
‭‭Galatians‬ ‭5:16-17‬ ‭ESV‬‬

The next few versus after this contain a list of products of the desires of the flesh. The things the tender stand out to us for things such as “sorcery” or “orgies.” Most of us do not participate in things like that and so it’s easy to glass of the rest of the list. However, “jealousy” and “fits of anger” should really be the ones that stand out to us on a list like this. Everyone of us has her own tendencies, but usually we know that we are satisfying the desires of the flesh when we do these things.

I don’t know exactly what completely walking by Spirit looks like, but I know where it starts. It starts with asking for the Spirit’s help in these situations and in life in general. Also, looking around at the men with whom we are in community and reflecting ourselves against them can be significantly helpful. Most frequently we are all dealing with the same issues and can learn from each other and hold ourselves to a standard together.

The men that came out today pushed themselves hard, but in so doing they also set an example for the man dragging behind them. This is no different in the spiritual life, although sometimes the roles are reversed.

Moleskin
This is a brutal workout, but the men attacked it was bigger and finished faster than expected. They were moans and groans with the double down, but the men rose to the challenge and push themselves hard. I am usually the last guy finishing in these long running workouts, and the same was true today…but the men made me proud to be a Q today!