F3 Knoxville

Tag: Goose

Heart Beating Hills

F3 Welcome & Disclaimer

Warm-Up
SSH x 15 IC
Merkins x 10 IC
Cherry Pickers x 10
Burpees x 10

The Thang-
Grab CMU and head to parking lot
11’s
1 Squat Press at beginning of parking lot
Sprint to halfway point do 10 burpees and go down 1 each lap
Sprint back to start and then back to the end of the parking lot and do 10 merkins
Go until you have done 10 squat press at one end and 1 merkin at the other end
Recover

Mosey to Cardiac Hill at 0.25 mile marker up to top almost .25 mile one way

10 merkins at bottom and sprint to the top and do 20 dips
Repeat x 4

Mosey Back To AO

BOM-
Consistency is so hard for me in every aspect of life. Whether it is eating healthy, getting to the workout in the mornings or more serious things like praying for my wife/family every night, I struggle with it. As an F3 nation we as men need to come alongside each other and encourage one another to stay consistent in our lives and hold each other accountable. It can work for a while by yourself but eventually we fall victim to the voice in our head telling us to let up and take the easy road but every time we do that we regret it. Anytime I fartsack for a workout, an hour after the workout would have been over I regret it. I have never regretted going to a workout, ever, period.

Edit looked strong as usual but Goose was trying his hardest to keep up. Somebody at the end smarted off to Pinto and Lilydipper about their age and got put in the sleeper hold. Great workout as everyone really pushed it and we put over 2 miles of sprinting in.

Dips with Lily

F3 Workout, Thursday, December 1
Warm-Up
10 Burpees
20 x Jumping Jacks
15 x Cherry Pickers
15 x Gradual Squats

Mosey to Walking Track

50 Dips Using Benches
50 Baby Crunches while others do dips
Rinse and Repeat

Mosey to Hill By High Fence

Team up with partner. Each team does 200 merkins and 100 big boy sit-ups. One partner runs up hill while the other is doing the exercise

Mosey Back up Cardiac to Benches by Start of Walking Track

50 Dips Using Benches
50 Baby Crunches while others do dips

Mosey to Parking Lot By Playground

(Each man grabs one Cinder block and two bricks. Bricks are placed in middle of parking lot while Cinder blocks are places on playground end of parking lot.)

25 bench presses with cinder block then run to bricks
15 flys above chest with bricks while lying on back
10 man-makers with brick then run to cinder blocks.

25 curls with cinder block then run to bricks
Repeat the 15 windshield wiper raises and 10 man-makers then run to CINDER BLOCKs

Rinse and Repeat Twice

Mosey to AO

BOM

We all long for God but may not even realize it
Children try to satisfy that longing with toys – doesn’t last
Adults try to satisfy through bigger toys, cars, houses, boats, or meeting the right woman or getting the perfect job.

Even in relationships, if we expect the longing to be fully satisfied we will be upset – we see this in marriages where spouses blame the other for not meeting their needs.
God has make us with holes in our hearts – made us that way so that He can fill the hole. We must thirst for God.

CS Lewis in Mere Christianity said,
“If I find in myself desires which no experience in this world can satisfy, the most probable explanation is that I was made for another world.” It doesn’t mean the universe is a fraud, it means that “earthly pleasures were never meant to satisfy it, but only to arouse it, to suggest the real thing.”

In F3 we point one another to the “real thing.”

Post Turkey Burn

F3 Welcome & Disclaimer

THE THANG
COP:
Windmills IC x 15
Cherry Pickers IC x 15
Low Squats IC x 10
Burpees OYO x 10

Mosey to Baseball Field Outfield
Stuffing Suicides- working off that Thanksgiving Meal
Bear Crawl ¼ across field and sprint back
Lunge ½ across field and sprint back
Sprint to end of field and sprint back
25 Merkins and 25 Big Boy Sit Ups
Rinse and Repeat x 4

Goose and Barney were blasting through this with ease

Mosey to playground for 11’s
11’s
Alternate
Big Boy Sit Ups and Box Jumps

20 Dips and 20 Decline Merkins
Rinse and Repeat

Abs for our wives and girlfriends but only for girlfriends to look Goose and Timberlake

Flutter Kicks IC x 20
Hello Dolly IC x 20
American Hammer IC x 20
LBC’s OYO x 100

Mosey to Dugout for 1 minute of pullups

COT-
Number off and Name-O-Rama

BOM-

Pinto brought a good word with all the fast and furious things around us, there is one thing that remains constant and that is Christ. Even though the horrible fires have happened up in Sevier County we know that he is sovereign and in control.

Moleskin-
The PAX put in some good work today and we were sweating like it was summer. Timberlake made it back from Louisiana and Goose was getting in a workout before his 5th date! Good to see Smallmouth back out and you wouldn’t want to run into him in a dark alley, he is a straight up beast!
-Prayers for Pinto’s family and their cabin up in Gatlinburg
– Prayers for all of the families in Sevier County

Escape the Asylum

THE SCENE 43 and clear

F3 Welcome & Disclaimer

THE THANG
COP
Burpees x10 OYO
Burpees x9 OYO
Squats x20 IC
Windmill Merkins x10 each arm IC
4ct Baby Arm Circles Forward x12 IC
4ct Baby Arm Circles Forward x12 IC
Diagonal Lunges x12 each leg IC

Mosey to open field on the other side of the Asylum (SP2).

Task Master
Split the group in to two teams. Each team has a task card. As a team they must complete each task in order as it appears on the list. Teams must move around the AO together completing the tasks with team weight (60# sandbag).

Task Card 1

  1. Perform 20 star jumps and 20 wide merkins where you are right now.
  2. Run to the stairs in front of the asylum and complete 8 stair runs (up and down is one rep, touch each step…no skipping) two at a time while rest of team planks. Switch until all are done. When everyone is done do 20 diamond merkins together
  3. Run to the other side of the asylum, the area known as the “basement.” Use the CUMs to complete 2 rounds of 20 curls, 20 4ct American hammers, 15 squat presses.
  4. Run to the trail at the bottom of Everest and complete 15 burpees, 40 BBS and 30 lunges (each leg is one rep).
  5. Run to the entrance of the park (Northshore entrance, not the one across from the cemetery) and complete 15 4ct shoulder taps, 40 merkins, 15 lunge jumps (both legs count as 1 rep), 20 4ct flutter kicks in the grass.
  6. Run to the open area to the right of the road and complete 4x 10 high knees + 2 tuck jumps, 20 Superman swims.
  7. Run to the hill and complete 7s of side lunges (both legs count as 1 rep) and 8ct body builders (start with 1 rep at the base and 6 at the top)
  8. Run to the field in front of the asylum and complete 40 smurf jacks (single count), 25 Dry Docks and 40 LBCs.
  9. Return to SP2

Task Card 2 (everything in task card 1 just in the opposite order after Task 1)

Mosey back to the SP1

MARY
Hello Dolly – x20 IC
Flutter Kicks – x20 IC

COT
Number off and Name-O-Rama

BOM
“Spiritual warfare is not fighting darkness to restore wholeness.  It is fighting darkness to release virtue.” Larry Crabb

“Do not be overcome with evil, but overcome evil with good.” Rom. 12:21

Understanding that our world is marked conflict and struggle impacts our understanding and experience of the world.  For example:

  • When we find ourselves experiencing hard times we don’t need to be blindsided…it is normal. This world isn’t as it should be.
  • The good that is in the world is worth fighting for!
    • The love of a spouse
    • The love of our kids
    • The innocence of children
    • Relief and of the oppressed
    • The preservation of what is good, right and lovely.
  • The importance of vigilance and “training in righteousness!”
    • Not perfection, simply doing what’s right.

We have another compelling reason to lock shields with other like-minded men. Despite what we see in movies and on TV, men don’t survive war alone…they survive and thrive within a team…within a TRIBE.

Return of the Coneheads

THE SCENE 70 degrees and be-you-tee-ful!

F3 Welcome & Disclaimer

THE THANG
Warmup O Rama

Slow mosey with CMU’s to the start of the cone course

Cone Course
Four rounds of cones with the following exercises at each:
Cone 1:  Weighted Squats/CMU curls
Cone 2:  Overhead presses with coupons/lunges
Cone 3:  Merkins/StarJacks
Cone 4:  SquatJacks/Carolina Dry Docks
Cone 5:  5 burpees

Then run back to Cone 1…

Round 1 = 5 reps; Round 2= 10 reps; Round 3=15 reps; Round 4= 20 reps

Circle of Pain
100 squats
75 flutter kicks
50 merkins
25 lunges
10 burpees

Mosey to the coupon pile

Hill DORA’s
100 merkins

Mosey back to AO…

MARY
Hello Dolly      ICx15 (P-nut)
American Hammers  ICx15 (Pfeiffer)
Boat/Canoe    (Woodshack)

COT
Number off and Name-O-Rama

BOM
P-nut referenced 2 Corinthians 1:1-11.  Paul wrote about how suffering brings about a closer walk with Jesus, and through adversity we endure and can be an example to others.  Remember to celebrate through your suffering and to we aware when your brothers are struggling.  Pick them up.  Let’s get better- together.

P-nut prayed us out.  Special mention of Bandwagon’s back pain and Cap’n Crunch and his all-nite RUCK run.

MOLESKIN
2.94 total miles and a multitude of squats, merkins and burpees.  Crawdad brought his usual “A” game with the mumblechatter and kept the PAX entertained.  T-claps to Proton for noticing that an FNG had Velcro on their shoes (hence the new name “Velcro”).  Nice to have a total of 4 FNG’s this Saturday.

God bless.