F3 Knoxville

Tag: Hawk

Jumpin’ Jack Flash Route 66 and Suicides

THE SCENE: 7 am, 42 degrees, humid, partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, cherry pickers, baby arm circles forward and backward, tricep stretches, .
THA-THANG:
Route 66 – 4 rounds

  1.  Plank jacks (4 ct)
  2. Smurf jacks (4 ct)
  3. Crab jacks (4 ct)
  4. Star jacks (single ct)

Bernie Sanders uphill between rounds 2 and 3

Mosie to dock area

  • 20 decline merkins
  • 20 Hello Dollies (4 ct)
  • 20 Superman swims

Mosie to small hill – crawl bear up hill

Mosie to soccer fields for 3 rounds of suicides:

  1. Apache – run to quarter field, backpedal to baseline, run to mid field, backpedal to baseline, run to 3/4 field, backpedal, run full length, backpedal full length.
  2. Bear crawl to quarter field, lunge to mid field, broad jump to 3/4 field, bear crawl to baseline, run back
  3. Regular running suicide, quarter, mid, 3/4, opposite baseline and back.

Mosie to baseball diamond – 10 pull-ups in dugouts, 1 trip around the bases.

Mosie to pavillion – 20 pull me ups on picnic benches

Mosie to playground – 20 American hammers (4 ct) 20 flutter kicks (4 ct)

Mosie up hill to AO.

MARY:
See 2 rounds on playground.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
With the hearings for Judge Cavinaugh, it had me thinking about my past.  We have an accuser against us every day, bringing up our past, trying to bring us down.  But we also have an advocate.  Jesus stands with us, and says Yes, he does have this in his past, but I paid his debt, and now he is free to be the man, husband, father, leader, etc. that I created him to be.  So walk with that in mind this week that despite our past, Jesus has made a way for us to be HIMs.

ANNOUNCEMENTS:
F3 3 yr anniversary, F3 Cleveland launch.

Rockin’ Dora and Cardiac Attack

THE SCENE: Mostly cloudy, 73 degrees, 90% humidityTo
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
(25) 4 ct. SSH; Baby arm circles forward; backers; (10) 4ct. plank jacks; lunge stretch

THA-THANG:

  • Mosey to base of Everest
  • (1) sprint up Everest to rock pile
  • Selected rock and partner for Rockin’ Doras
  • Partner 1: Run west along road, with rock, to first tree and back
  • Partner 2: Curls (up to 200); Squats with rock (up to 200); BBS or flutter kicks (4 ct.), rock optional (200)
  • Mosey cross country to base of Cardiac Hill
  • (5) 4 ct. American Hammers; Bernie Sanders to first bend; (5) 4 ct. Hello Dollies; bear crawl to next bend; (5) squat jumps; sprint to benches; (5) tricep dips;
  • Rinse and repeat, add (5) to each exercise

MARY:
Ab work, 2 rounds ending with 4 ct. flutter kicks.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
II Timothy 1:7 – This is my Father’s favorite verse, and I had not really connected with it. I never felt that I approached life with timidity or fear. I termed it as humility. But, there is a fine line between timidity and humility.  To my shame, I have been doing F3 for a year and a half, and this is my VQ.  To be a real HIM, we need to approach life boldly. We need to lead when we are called to lead and not be timid. We also need to remember that God gives us power, but also love and self discipline.

Dirty Dozen Dropping Sweat

THE SCENE: Sunny and humid, temps in 70’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Windmills, 5 Burpees, 10 Cherry Pickers, Michael Phelps, Little of This and Little of That
THA-THANG:
Mosey to the driveway that heads to the northern wall of the admin bldg.  There will be bricks by a large tree near he drive way.  We will pair up in teams of two and do Doras.  While one partner works on the following exercises, the other partner will run with a set of bricks to the curb, do ten mini man makers, then run back and exchange the bricks with his partner who will do the same.  Here are the exercises each team will do:

  • 100 Big Boy Sit-ups
  • 100 Merkins
  • 200 Baby Crunches

Mosey to gate at the Lyons Bend entrance.  Take perimeter trail east.  Stop once at first light.  We will do 20 American Hammers in cadence.

Mosey east on perimeter trail to cone that will be located close to a large Mimosa tree.  We will do a Route 66 going eleven lights, stopping at each one.  We will do each of the following exercises starting with the first and doing it once at first light, twice at second, etc. until we do 11 of that exercise at 11th light.  Those who get there first will sweep others back to start and we will begin the next exercise.  Here are the exercises:

  • Squat jumps
  • Dive bombers
  • Imperial Walkers (four count)
  • Shoulder taps (tapping each shoulder counts as one)

Mosey to Playground

We will do bench jumps.  We will do ten, then rest for 20 seconds.  We will do five sets of ten with the 20 second break.

Mosey to Pavilion.  We will do 25 Picnic Table Pull-ups.  We will then do squat by wall for one minute.

Mosey to AO.

MARY:
Plank Stretches.
COUNT-OFF & NAME-O-RAMA
12 men, no FNG’s.
CIRCLE OF TRUST/BOM:

The following message is not fully from me.  Rather, it stems from a conversation with a friend of mine named Tony Kuykendall.  Tony observed that in our age of social media, whether on Facebook, Group Me, Twitter, or whatever, we wonder how many people are following our messages.  We follow other’s messages by giving them the Like signal, coloring in a heart, showing a happy face, a thumbs up, or some other sign saying we listened and took notice.  We may follow peoples’ messages on social media each day.  My friend Tony observed that the Bible is certainly a form of social media.  It has been written and distributed socially so that people may read it and follow God.  Tony wondered how many times we actually follow God’s word each day.  Certainly, God wants us to “follow’ Him.

John 8:12 “Again Jesus spoke to them, saying, ‘I am the light of the world. Whoever follows me will not walk in darkness, but will have the light of life.’”

God wants us to follow Him because he knows that we need Him to live within the light.  When we follow Him, good things happen.  We move along in our lives and often miss out on the light.  We seek the light through our own means and often fail to listen to that higher power calling us.  Where is God calling you to follow?  What path does he want for you?  Where does God want to take you.  We can sense that there is something missing in our lives if we do it alone, something greater we need to fulfill us.  We get glimpses of something greater by showing up in the gloom each day to work out with our brothers in F3.   We didn’t want to listen to our crazy friends that rooked us into coming out here.  Yet, by coming we have found something special, something invigorating, something good for us.  In our busy lives we often don’t want to take the time to listen to God.  But if we do so, we find something special, something invigorating, something good for us.  It is that which we need.  So, listen, take time to focus on Him and what he is calling you to do.  Follow Him.

MOLESKIN:
Hotspur and his family needs a prayer as his mother-in-law died recently.
ANNOUNCEMENTS:
F3 Knoxville Anniversary and Olympics on November 3.  Launching of F3 in Cleveland, TN on November 10.

45 Minutes by the Rock Pile

THE SCENE: Humid, Gloomy, Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Nordic Tracks, Side Straddle Hops

THA-THANG:
2 line mosey to the rock pile where we completed a Tabata style work out, 45 seconds of work, 15 seconds of rest. 4 rounds of each exercise

  • Plyo Wide Squats with a Rock
  • Mericans with a Frog
    • 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats
  • 4 lunges forward with the rock above the head, 4 reverse lunges with an overhead press
  • Plank alternating one leg pull in, crossover, extend out
    • 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats
  • Burpees
  • Dips
    • 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats

Indian Run back to the AO

MARY:
No time for mary

CIRCLE OF TRUST/BOM:
Growing in Christ and becoming a Man after God’s on heard begins in everyday small decisions of obedience and discipline.

Earn the Stargazers!

THE SCENE: Started out clear and bright, but clouds and fog moved in to keep us cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x8 IC
SSH x5 more just for Crawdad, who rolled up late…
Crabettes (Like Rockettes, but from crab position) x20 IC
Cossack Squats x20 IC
Mountain Climbers x10 IC
Walk toes forward as far as possible toward planche position for 10 more IC
Walk toes backward until abs are fully engaged, 10 more IC

THA-THANG:
Mosey toward the base of Everest, stopping about halfway for 15 Inchworm Merkins OYO

At the base of Everest, 10x Travoltas each side

Promised everyone 30s of Stargazers after an AYG charge up Everest. If you can breathe when you get there, you didn’t push hard enough…
30s count is OYO, then flutters until everyone has had their 30s.

Everyone grab a CMU-equivalent coupon (1 per person) and partner up.
Coupons go in a line about 10 yards away. Entire group goal is to move all coupons to a line about 70 yards away.
One partner runs to the nearest coupon, does 3 Burpee Broad Jumps with coupon to advance, then mosey back to switch with partner.
Stationary partner alternates between squats and crabettes after each trip.

Once all coupons are across the line, everyone grab one and mosey partway down Everest, line up across the hill for Tombstone Toss.
Everyone toss coupon as far up the hill as possible. Bunny hop to your coupon, pick it up, and continue hopping until you reach the furthest one. Once everyone has arrived at the furthest one, toss again.

When everyone has reached the top of the hill, put away coupons and 10 Hand Release Merkins OYO.

Mosey back toward the AO, stopping at the corner for a 30/30/30 of merkins, big boys, and squats.

Q noticed the big ol’ stone block monument thing just sitting there, so 10 Derkins on the block

MARY:
Mary started out with 10ct Stargazers, just because I’m nice…
30x flutter kicks IC (with a small rest as Crawdad attempted to avoid being run over…)
15x slutter kicks IC
15x side crunch IC (each side)
4x Row Your Boat (caused a bit of a scene since traffic is kinda picking up in the park by this point)
Everyone had to hop up and allow a vehicle to exit the parking lot. This presented a great opportunity for some Monkey Humpers (x15 4ct IC)
10x Shoulder Tap Merkins
About 30s of OYO SSH to finish out the hour.

COUNT-OFF & NAME-O-RAMA
13 strong this morning, including one FNG – Snoopy (Terry Hill)
CIRCLE OF TRUST/BOM:
Ephesians tells us to love our wives as Christ loved the Church and gave himself for her. The thing that first comes to mind when you hear this is how He died for us. As men, we like to think, “Yeah, I’d die for my wife.” However, Christ gave himself fully, not just on the cross, but daily as he lived on earth. He walked dusty, excrement filled roads, lived day and night with 12 of the most annoying, bad listening, etc. guys you can imagine. Did everything that sucks with no thought for himself, poured his life into them. Through each day, look for opportunities to give yourself in those kinds of ways.
MOLESKIN:
I forgot about the Saturday relocation to the upper parking lot… Much appreciation for Hawk running down and getting me before time to start the beatdown! I had a great time working out with the Asylum PAX this morning. F3 Knoxville is full of HIMs – I would encourage everyone to be promis-Q-ous and make your way around to as many AOs as you can. Don’t worry, you don’t have to do them all in a single week!
ANNOUNCEMENTS:
Sendoff this morning for Soot (Daniel Anders) at the Overlook. Heading off to be stationed in Colorado Springs.