F3 Knoxville

Tag: G-6

Ups and downs

THE SCENE: 62* and clear, perfect for a beatdown or some more SWAT training
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 20x IC
Temp squats 10x IC
Peter Parker merkins 10x IC
Imperial walkers 10x IC
Large group and plenty of mosey in store, had PAX number off prior to leaving AO to ensure we leave no one behind.

THA-THANG:
Mosey out of the SP towards amphitheater, making right turn up the hill.  Stop and Al Gore at red light at 17th street while waiting for the 6 to catch up.  Cross 17th and mosey around parking garage to the pedestrian bridge at the bottom of The Hill.
PAX lunge across bridge
First person across (Petey) clears the ramp and begins merkins, PAX join in as they clear the bridge.

Continue mosey to the west side of Ayres Hall on The Hill.  Routine is Sevens.

  • Start with 6 burpees at the bottom, run to the top of the hill, 1 jump squat.  Return to the bottom for 5 burpees etc. working through the Sevens routine.
  • Jackrabbits instructed to alternate between 15 merkins and 15 BBS at the top once completed.

Recover and 10 count.  PAX take a slow mosey down the stairs on the west side of the hill toward the University Center.  PAX instructed to find a battle buddy who they have never paired with before.  Partner A will start at the bottom of the stairs and sprint the stairs to the top, turn around and return.  Partner B does as many reps as possible of exercise one until Parter A returns.  Flapjack, Partner A does exercise one as many reps while Parter B runs.  Then move onto exercise two and continue through.  Exercises

  • Plank jacks
  • Superman swims
  • Table rows
  • Hand release merkins
  • Thrusters

Recover and 10 count.  Begin mosey back to AO

MARY:
Floor wipers 6x IC

New exercise, Q tried to move too quickly.  We’ll get there haha
COUNT-OFF & NAME-O-RAMA
22 Strong: Preacher, Half Caff, Soot, Petey, Stagehand, Singlet, Pretzel, Bareback, Lactate, Swanson, Filter, G6, Waffle House, Careless, Quarantine, Cougar, Cowbell, Downhill, Threadcount, Bitcoin, Rousey, Abort
CIRCLE OF TRUST/BOM:
Don’t have a scarcity mentality, where you believe to get more you must take from others.  Have an abundance mentality: When people are genuinely happy at the successes of others, the pie gets bigger.

ANNOUNCEMENTS:
Hardship Hill OCR in two Saturdays.  A few spots still open, and if anyone would like to volunteer or knows anyone that might to get in touch with Tank or with me and I’ll get them to Tank.

Trail of Tears

40 Strong and 1 FNG take the day start the day off right at the Asylum!

  • Side Straddle Hop X 25
  • Little baby arm circles Front x 15 and back x 15
  • Merkin x 20
  • Imperial Squat Walker x 20

Trial of Tears – 15 Min

  • Burpees x 5
  • Squat Jumps x 10
  • Thrusters x 15
  • Merkin x 20
  • Squats x 25
  • Burpees x 5

Mosey to Everest -15 Min

  • Run to the top
  • Rock Pile Curls to Press 2 – 16

Burpee Dan with Core Team

Core

  • 11’s
    • Body builders top of lot and flutters 4 cr bottom.
  • Mosey to bottom of the dragons tail for rt 66
    • Hand release merkins
    • LBC 4 ct
    • Star Jacks
    • Squats
    • Dry docks
    • CMU curls and tris w CMU
  • Mosey back to PLot and burpee Dan , go touch the fence , Bernie up, repeat …

Aborama – 5 min

  • Flutter Kicks x 25
  • Peter Parkers – Cadence

Empathy
1- Considering that someone has a life outside of the situation
2-Everyone is right. if you understood what the other person wants and why they want it you would likely want it too.

“”All things are lawful,” but not all things are helpful. “All things are lawful,” but not all things build up. Let no one seek his own good, but the good of his neighbor.”
‭‭1 Corinthians‬ ‭10:23-24‬ ‭ESV‬‬

Finish Strong and Keep it Moving

THE SCENE: Clear and Perfect for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Cicles Forward x10 IC, Side Straddle Hops x15 IC, Baby Arm Circles Backward x10 IC, Hillbillies x10 IC
THA-THANG:
2-line mosey at first section of Big Ball steps

  • 7’s (Merkins/American Hammer’s x4 count)

2-line mosey to TN Ampitheatre

  • 7’s Prison Box Jumps (hands interlocked behind head) and Rows

Partner up and form 2 line mosey beside your partner to road that runs between AO and The Tennesseean Hotel for DORAS.

  • DORAS (200 merkins/150 squats/ 100 Carolina dry docks/ 50 4 ct. flutter kicks)

Mosey to the benches at AO for 2 rounds of:

  • 25 dips OYO/10 box jumps OYO

MARY:
10 set (Ab exercise introduced by Plunger to the PAX)

Pickle Pounders x12 IC on 4 ct.
COUNT-OFF & NAME-O-RAMA
22 PAX (0 FNG’s)
CIRCLE OF TRUST/BOM:
Romans 12:11. Keep present in the day and finish the week with PASSION! We are the energizer for other’s batteries. Be the MAN! OWN IT!
MOLESKIN:

ANNOUNCEMENTS:
G-6 made PAX aware that Cheatsheet was speaking at Bible Club at West High this am and wanted us to keep that in mind.

Change of command

THE SCENE: 48* and perfect weather, SWAT team liked it too
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x15 IC
Merkins on 4 ct x15 IC
Hillbillys x15 IC
Cherry pickers x10 IC

THA-THANG:
Form two lines and mosey to amphitheater. Assemble at the stage and partner up.  Routine of 12s: Each partner does one merkin at the bottom of the stairs, runs to the top of the stairs and perform 11 WWII sit ups.  One partner holds the others ankles then flapjack.  Return to the bottom of the stairs, increasing merkins by one rep each time at the bottom and decreasing WWII sit ups at the top each time.

Jackrabbits perform merkins and planks on stage waiting for the 6 to finish.

Change of command ceremony with Steam handing off command to Abort.

Form back into lines, mosey toward lawn of WFP (after investigating the two dummies handcuffed to the rails). Assemble on the sidewalk at the southside of the lawn.  Next routine is Route 66 – start with 1 rep of named exercise, run to the next light pole along the sidewalk and increase rep count by until reaching 11 reps at the top of the hill at the entrance to world’s fair park.

First iteration of Route 66 with 8 count bodybuilders.  This got a few poopy faces among the PAX.  Jackrabbits return to the start of the routine for ab work while waiting for the rest of the PAX to dodge the SWAT team on the way back down.

Recover and 10 count.  Second iteration of Route 66 with jump squats.  This seemed like a better idea until about the fifth or sixth light pole.  Recover to the start point of the routine, form two lines and return to start point of AO for Mary.

MARY:
Box cutters x25 IC
COUNT-OFF & NAME-O-RAMA
20 strong: Preacher, Butterfly, Careless, Cowbell, Steam, Half Caff, Passport, Quarantine, Downhill, Pfeiffer, Rousey, G6, Petey, Swanson, Soup, Threadcount, Bitcoin, Uncle Rico, Rascal, Abort
CIRCLE OF TRUST/BOM:
Leaders surround themselves with other leaders.  I came to F3 for the fitness, and in doing so surrounded myself with leaders without even trying.  Thankful for all the leaders who show up at 5:30 every morning to make me a better man.

You Can Do Anything for 5 Minutes

THE SCENE: Chilly Spring Morning 39 degrees and clear Quickbooks and Dimples Co-Q
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in Place, High Knees, Squats, Jump Squats, Squat Pulse, Mary Katherines, lunge pulse – RT, Lunge Pulse LT
THA-THANG:
Mosey from the AO the Playground

  • 5 minutes of 10 Plank Jacks, 10 Box Jumps, 10 Bulgarian Lunges
  • Sprint in the parking lot (down and Back) 10 Burpees, Sprint (D&B) 10 Star Jumps, Sprint (D&B) MTN Climbers
  • Mosey to the new bathroom parking lot
  • 5 minutes of 10 Squats, 10 Squat Jacks, 10 Snowboarders
  • Bear Crawl (down and reverse Back) 10 Burpees, Bear Crawl (D&B) 10 Star Jumps, Bear Crawl(D&B) MTN Climbers
  • Mosey to the Pavillion
  • 5 minutes of 10 Mericans, 10 Dips, 10 Dry Docks
  • Sprint next to the dugouts (down and Back) 10 Burpees, Sprint (D&B) 10 Star Jumps, Sprint (D&B) MTN Climbers
  • Mosey to the AO
  • 5 minutes of 10 Squats, 10 Squat Jacks, 10 Snowboarders
  • Bear Crawl (down and reverse Back) 10 Burpees, Bear Crawl (D&B) 10 Star Jumps, Bear Crawl(D&B) MTN Climbers

MARY:
5 Squats Together
COUNT-OFF & NAME-O-RAMA
31
CIRCLE OF TRUST/BOM:

4 times in the OT God makes a formal covenant promise with Israel.  The covenant He makes with Abraham is just like the one we talked about.  The dead animals, the pathway, the whole bit.  It’s in Genesis 15.

The special thing about this promise was that God alone walked through the pathway, he didn’t require Abraham to walk through it.  It was as if to say… I want to bless you, and I am asking you to be faithful to Me, to seek Me, and to obey Me…. But regardless of your faithfulness towards me, I will still hold up my end of the bargain and I will be gracious to you.  Out of love, I chose you, no matter how you treat Me.

So, what does that have to do with marriage?

Everything.  Absolutely everything….

So, what should our response be to our spouse on their worst of days?  A selfless love that thinks first of them and their needs.

I mean, imagine for a second if God said to us on our worst of days, “I’m sick of it.  I give up!  You’re just never going to get it.  I’m done with you.”  Noooo… come on.  He is not like that!!  He is patient, He is kind, He is longsuffering with us, He perseveres with us, He is gracious with us, and He forgives us… and our call to love our husband or wife is the same.