F3 Knoxville

Tag: Frosty

Mosey with Mayberry

THE SCENE 69 and clear

F3 Welcome & Disclaimer

THE THANG
COP
Burpees
Imperial Walkers
Merkins

MOSEY w/ Mayberry
50 tuck jumps
50 mtn climbers
50 lunges up the hill
50 pull ups
50 squats
50 LBCs
50 burpees

THE RANGE
10 Merkins
1 forward roll (add one each round)
Aimed in duck walk
5 celebration jumps
x5

SWAT guys get the girls
50 bicep curls
50 tri extensions
50 Merkins
50 Single leg deadlifts

AO Abs
20 bicycles
20 pickle pounders
20 BBS
20 Russian twists (4ct)

COT
Count-o-rama / Name-o-rama

BOM
My man Frosty, put it on my heart to talk about something we don’t do.  Something that even when we set out to do it we sometimes call an abort or chicken out at the last minute.  My fellow Christians and I are called to witness, or go out and spread the word about our Savior to others.  How quickly we talk about F3, invite other men to F3, wear F3 shirts, post on the F3 site or even post in on our F3 GroupMe, FaceBook, Instagram or whatever, but how often we fail to go out and teach others about Jesus.  Whether it be for societal reasons, or our own personal fears.  (I know I struggle with feeling that I will say the wrong thing and scare people off. ) However, what we need to know is that when we speak about Jesus, He will give us the words he wants us to speak.  He will work in us, through us, and use us to spread His message.

Mark 16:15-16
“He said to them, “Go into all the world and preach the gospel to all creation. Whoever believes and is baptized will be saved, but whoever does not believe will be condemned.”

I don’t want our brothers, F3 or otherwise to be condemned.

MOLESKIN
21 men showed up to go on a Mosey with me today.  I tried to make it challenging, and contrary to the mumblechatter I was NOT trying to have anyone splash merlot. I also wanted to push some of the PAX to try things.  If we go into a challenge thinking we won’t succeed, guess what? we won’t succeed.  When you come around the corner and you see “Burpees 50” or “Pull-ups 50” written on the ground, how do you get better if you don’t try?  I am proud to say that everyone in this PAX tried.  No one gave up and quit, everyone kept moving and working hard.  I give it to the PAX that they went on a Mosey with me and never gave up.

Also “Nice roll Hondo” to my man Junk.

Road trippin’ with Lou Lou

THE SCENE 68 and clear

F3 Welcome & Disclaimer

THE THANG
COP
Forward LBAC x 15 IC
Reverse LBAC x 15 IC
Interval SSH x 10 IC (2 rds)

Choose a rock and then mosey to parking lot

Route 66
Weighted Squats
Curl to Overhead Press

Mosey to Pavilion

Cindy’s Step Cousin Lou Lou
10 min. AMRAP:
Pull-ups x 5
Merkins  x 15
Squats   x 20

Mosey back to AO, return rocks.

MARY
Toe touches              x20 IC (each side)
Mountain Climbers   x15 IC
Plank Jacks              x15 IC

COP
Number Off and Name-O-Rama

BOM
Substance abuse is an epidemic in our country, and especially our region. Do not stand idle while your friends and/or family struggle with this burden. Rather, use every interaction as an opportunity to reach out and be a leader and an example to those around. Don’t leave anyone behind, and don’t leave them where you found them.

Merkin Merkin Merkin!!

THE SCENE 60s and clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x10 (IC)
Chinooks x 21 (IC)
Merkins x21 (IC)
Arm Circles Forward x10 (IC) & Backward x10(IC)
CMU Burpees x 10 (OYO)

Pick a Battle Buddy
Mosey to Mini Everest with CMU above head

11s
11s at Mini Everest
Diamond Merkins at BottomMerkins at Top

Dora
50 CMU Burpees
100 curl / press
200 Merkins
Audible due to time

Mosey back to start

MARY
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 OYI
Hold feet 6 inches off ground
Merkins x 20 OYO
LBC x 20 IC

COT

Count off and Name-o-Rama

BOM
“Dreams is what I want to do. My mission is what God put me on my his berth to do.”  Inky Johnson

What is your mission in life?

MOLESKIN
The PAX pushed hard today. Busting out some good mumble chatter as we pushed through lots of Merkins and CMU Burpees. Shoutout to Mayberry going all beast mode.

Heads or Tails?

THE SCENE
73 and clear

F3 Welcome and Disclaimer

THE THANG
COP
Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Squat x 15 IC

Practice Handstand Holds
Handstand hold, suicide run to other side Handstand hold…
Rinse and Repeat 6x

#135 For Time:
21 Merkins 42 Squats
15 Merkins 30 Squats
9 Merkins 18 Squats

Mosey to Little Everest

11’s
Top Burpees
Bottom Merkins
Plank until everyone finishes.
(I called an audible around round 8 as the hill was killer and we were running out of time!)
Mosey back to AO

MARY
Side Crunches
American Hammers (Captain’ would be proud!)
Flutter Kicks
Hello Dolly!
Plank-o-Rama
Stargazers

COP
Number off and Name-O-Rama

BOM
We had a little chat  about DREDD and OBT coming and what it meant that all of us were part of a leaderless organization.   Trust those around us as we try new things to get better together (handstand holds!).  Go use your strength in the community this week!

45+48+48=141 Merkins if you did them all and counted those in the Burpees

Son of Matterhorn

THE SCENE
76 and humid

F3 Welcome and Disclaimer

THE THANG
COP
SSH IC x15
LB arm circles IC (forward x10, reverse x10)
Big Arm swims IC x20
Michael Phelps IC one count x5
Tempo Squats IC x 10
Cherry Pickers IC x10
Merkins 25 oyo
Calf raises IC x20

Pick a battle buddy and mosey to the coupon pile (2 buddies = 1 pair of coupons)

Mosey past the tavern to the base of the Matterhorn

MATTERHORN
15 Merkins together as a pair at every station (Mod = 10 Merkins)

4 segments: keep doing them while you wait for your partner
1) Base camp – coupon curl, press, tricep
2) Stage one – coupon kettle swing
3) Stage two – reverse crunch, facing down hill
4) Summit – Domo Ari-squato

A stays at base camp doing exercise while B runs to stage one, calls for A to ascend, and starts that exercise. When A arrives, 15 Merkins together, then A progresses to stage 2 while B resumes exercise. Slingshot up the hill together. Once both reach the summit, 15 Merkins and run back to base camp together. Start over with A ascending stage one, continue.

Mosey Back

Abs
Hello Dolly’s x20 IC
LBC’s x60 IC

COT
Number off and Name O Rama

BOM
“Give to everyone who begs from you, and from one who takes away your goods do not demand them back. And as you wish that others would do to you, do so to them.”
‭‭Luke‬ ‭6:30-31‬ ‭ESV‬‬

Today was my oldest daughter’s fifth birthday, and after going to Dads camp this weekend and seeing so many other PAX and their children I came away with a few observations about being a father.

It occurs to me that frequently we influence our children based on our tendencies, our desires, or our need for others to see them a certain way. In doing so, we teach them to act like us (not often very desirable) or we drive them to perform a certain way – success academically, or socially or mostly athletically.

I proposed that the so-called “golden rule” extends beyond being a nice person. I rephrased it to suggest, “teach your children to be the way you would like others to be toward your child.” We should focus on their Christ likeness and less on their genius-ness or studliness. In doing so, hopefully we will see Christ’s reflection when we look at them as opposed to so much of our own.

MOLESKIN
That hill is awful, but the men attacked it and dominated it despite the humidity. We did this once before and it was tougher this time, life is like that sometimes. I was proud of the men for submitting to the workout and pushing each other along.