F3 Knoxville

Tag: Hawk

Kill the Turkey

THE SCENE: Gorgeous sunrise. At one point, we were just going to climb 1/2 of Everest, but with no view of the rising sun, Proton proclaimed, “Let’s just run to the top of Everest so we can see the sun rise.” A great idea. I almost puked.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Mosey around parking lot x1

-Continue moseying around parking lot and periodically doing the following: Lunge / Reverse Lunge / Side shuffle / BBS / Bear Crawls / Merkins / Carolina Dry Dock (no more than 10 reps of each…just gettin’ the blood flowin’)

THA-THANG:

Mosey to Everest. Along the way at various locations in order to keep the PAX together—American Hammer, Derkins, LBCs, Merkins.

At the base of Everest.

  • SSH x30 seconds. Rest 30 seconds.
  • Squats x30 seconds. Rest 30 seconds.
  • Burpee x30 seconds. Rest 30 seconds.
  • Merkin x30 seconds. Rest 30 seconds.
  • BBS x30 seconds. Rest 30 seconds.
  • Sprint Everest…all the way up.
  • Plank at the top. Mosey back to base of Everest.
  • Rinse and repeat.

Mosey back to AO

Circuit. Groups of 3. 1st Pax on one line doing 1st exercise. 2nd Pax on line 20 yards away doing second exercise. 3rd Pax runs from 1st to 2nd and switches with 2nd Pax who then runs. AMRAP 3 Minutes per round.

  1. SSH + Squats
  2. Calf Raises + Lunges
  3. Peter Parker + Sundials
  4. Mountain Climbers (or Merkins) + Hello Dolly

MARY:
5 minutes of Dealers Choice.

COUNT-OFF & NAME-O-RAMA
28. High Heels, Pluto, Abacus, Proton, Pheiffer, Hawk, Abcess, Sleepwalker, LillyDipper, Saul, CheatSheet, Scooter, Hooker, Cap’N Crunch, Umbro, QVC, LifeChamp, Rainbow, Pablo, Pinto, Gus, Anklet, Archie, Abort, A-Rod, Mr. Jinxy

FNG: Probe

CIRCLE OF TRUST/BOM:
I spent several hours on Thursday looking through pictures and videos from the past 5-10 years.

  • Epiphany #1: There were always more people surrounding me in community than I realized during that period of life.
  • Epiphany #2: There was always more joy than I realized during that period of life.

New personal goal: Shorten the time gap between the Present Moment and the Moment of Realization.

lots of leg, thigh, and breast meat…

THE SCENE: 32°F and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x20 (IC)
• Ankle Biters x10 (IC)
• Imperial Walkers x20 (IC)
• Peter Parkers x10 (IC)
• SSH x10 (IC)

THA-THANG:
• Escalation
Two minutes each drill, 1 round (30 sec break between drills, 2 rounds)
Learn about what the other guys at your station are thankful for. Share after the first round.
Drill    Shuttle Exercise       Exercise On Spot
○ 1          Sprint                    Merkins
○ 2         Lunges                     BBS
○ 3       Bear Crawl                Burpees
○ 4          Sprint              Carolina Dry Docks
○ 5       Broad Jump                Squats
○ 6        Crab Walk                Burpees
MARY:
None- ran out of time
COUNT-OFF & NAME-O-RAMA
8- Snitch, Umbro, Neutron, Music City, Hawk, Gibbler, Slide Rule, Archie (QIC)
CIRCLE OF TRUST/BOM:

My take away from GrowRuck:
Knowing how to follow is just as important as knowing how to lead. It’s all about balance and knowing what role you are in. Be humble.

“So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, complete my joy by being of the same mind, having the same love, being in full accord and of one mind. Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others. Have this mind among yourselves, which is yours in Christ Jesus, who, though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself, by taking the form of a servant, being born in the likeness of men. And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.”
‭‭Philippians‬ ‭2:1-8‬ ‭ESV

MOLESKIN:
The Tuesday Thursday Asylum regulars are a solid group. I look forward to getting to know these guys better going forward.

Lighting the Fire

THE SCENE: Cold but beautiful Autumn morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Windmills, 10 Cherry Pickers, 10 Little Baby Arm Circles Forward and Ten Backward
THA-THANG:

In Base Camp Parking Lot, each man will find a partner.  All men go to one end of parking lot.  There will be a set of bricks for each team on that side of the parking lot.  While one partner sprints to other side of parking lot (to do one of four listed exercises) the other partner will do one of four exercises with the bricks.  He does the first exercise while his partner sprints, does his first listed exercise, and sprints back.  Then the partner who sprinted takes the bricks from his partner and that partner will sprint.

The four exercises with the bricks are:

  1. Curls, right hand then left, repeating until the partner returns
  2. Overhead presses, right then left, repeating until partner returns
  3. Lifts from side, right then left, repeating until partner returns
  4. Punches from chest, right then left, repeating until partner returns

The four exercises on other side of parking lot (where partner sprints to) are:

  1. 10 Burpees
  2. 10 Mountain Climbers (4 count)
  3. 20 Star Jumps
  4. 20 Squat Jumps

Mosey to Roadway below Administration Bldg.

Each man, at own pace, will run counterclockwise on roadway that circles the Admin Bldg.  Cones designate stations along the way.  There are eight stations:

  1. Located at first set of stairs to left of road.  Go down and up stairs three times.
  2. Located at second set of stairs to left of road.  Go down and up stairs three times.
  3. Located shortly after stop sign on southeastern corner of roadway circle.  Do 15 Hello Dollies, 4 count.
  4. Located at Boulder Pile by Admin Bldg parking lot.  With Cinder Block Weight Boulder do:  15 Overhead Presses, 15 Curls, 15 Squats, 15 Bench Presses
  5. Located by cone just past admin parking lot on west side of Admin Bldg.  Do Bear Crawl to next cone.
  6. Located about 25 yards from Cone 5.  Do Hop to next Cone
  7. Located about 25 yards from Cone 6.  Do 15 Box Cutters, 4 count
  8. Located at stop sign on northeast corner of roadway circle.  Do 15 American Hammers, 4 count

Repeat above

Mosey to Playground for “All My Benchs.” 

At benches each man will do 25’s with a combination of bench jumps and decline merkens.  We will start with 20 bench jumps and 5 decline merkens, then go to 15 bench jumps and 10 merkens, etc. until we end with 5 bench jumps and 20 decline merkens.

Mosey to Pavilion.

Each man goes to end of picnic table.  20 Picnic Table Pull-ups.

Mosey Back to Base Camp

MARY:
Slow Stretching

COUNT-OFF & NAME-O-RAMA
12 Attended.  Two FNG’s:  Mario Azevedo (Counselor) and Michael Underwood (Jarvis)
CIRCLE OF TRUST/BOM:
God created men to enjoy adventure and battle.  We like to push ourselves in F3 as we are battling fatigue and pain in an effort to win against ourselves.  Men need that challenge.  You see it in little boys.  My own son’s favorite Bible story was that of David and Goliath.  We would live that out in make believe a million times, with he (David) battling me (Goliath).

While men need battle and adventure with other men, they also need comfort, assurance and love.  We may get that from women such as our wives or girlfriends but we also need it from men.  We as F3 brothers can give that to others in need and when we are in need, we can seek it from our brothers.  We also need that loving comfort from God.  The best Hebrew translation of Abba, which is often a term used for God in the Bible, is “Daddy”.  God is our Father but he is also our Daddy.  We can go to him when we are wounded and weak.  He can lovingly and even gently comfort us.
MOLESKIN:

ANNOUNCEMENTS:
Coffeeteria at Panera!

The Story of TTTP!

One comment

Truckin to the Pound (TTTP) F3 Knoxville’s first CSAUP event organized by the PAX is in the books!

The idea was hatched months ago around a campfire at Junk’s place. You know the kind of campfire, somebody makes a joke about running from one AO to the next, one guy thinks it’s a great idea, two guys think he’s crazy, the rest of the PAX in attendance join in and the pack mentally revealed a CSAUP event…  Of course it had to have a name, plus Swirlie said he’d only do it if he got a shirt, and TTTP was born.

Lots of planning, emails, text  and GroupMe messages, and laughter later resulted in a route being created. Q’s volunteered and were assigned their AO, date was picked, swim was added then just as quickly discarded. You see the event was planned for all the guys who want to go do an OCR or Ragnar relay or some other crazy event but due to time, expenses, responsibilities, or adulting can’t always make that happen.

The morning of the event was here and we were greeted by a cold, windy, and rainy morning. Perfect weather for a CSAUP event.  A little before the scheduled 0600 departure time, 28 PAX descended on the Truck Stop AO.  Pulling into the Truck Stop it looked someone bought all the reflective tape in Knoxville and was working to create their own runway.  There were guys in shorts and short sleeves, pants and sweatshirts, rain jackets, headlamps, hats, gloves, rucksacks, La-z-boy was sporting a poncho, and Ratchet had on a bra.  But if nothing else we were ready.

THE THANG: Mosey from Truck Stop AO to Dog Pound AO about 8ish miles with 4 mini Qs along the way.

Kicking us off at the Truck Stop was Frosty:
F3 WELCOME & DISCLAIMER
Ssh x 20
Rockets
Windmills
Domo squats

10 squats, run to middle light
3 burpees, run to next light
5 thruster Perkins, Sprint back
3x

Mosey to Anchor Park where Swirlie steps up to Q
40 drydocs
Lunge parking lot
Bear crawl parking lot
Wheelbarrow parking lot

Mosey to the memorials on Evans Road

100 Merkins in honor of those who have sacrificed their lives for others.

Mosey to Anchor Park where La-z-boy lays the beatdown

Partner Workout
Partner A Lizard Merkins
Partner B Bear Crawls Reverse and Fwd
Imperial Walkers x 15 IC
PA – Flamingos
PB – Crab walks reverse and fwd
Merkins IC x 15
PA Mtn Climber
PB Gorilla Shuffle
Butt kickers for the win

Final mosey to the Dog Pound for Mayberry (who knew Concord Road had that big of a hill?)

Sandbag work, Pull-ups, Burpees, and squats

And it goes without saying that I think every member of the PAX was thankful we not only had vehicle support for waters, gear, and keys, but Junk patrolled the PAX shouting encouragement and blasting hair band music to keep us going.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What stared as a crazy idea never would have happened without the help of my friends. God puts us where He wants us, and uses us as He needs us. What I also found out is how awesome the men who planned this are. Swirlie, Frosty, La-z-boy, and Toto all were instrumental in getting this thing going.  This event taught me to count on your friends, He puts us where He wants us, but He also puts them into our lives too.  Even with Frosty overly worrying about the details, none of this event would have been possible without good friends. I encourage each of you to go out and be the example of Jesus that He wants you to be, and allow Him to use you as He wants to use you.

We celebrated Swirlie leaving early to bring his baby girl home from the hospital after over a month in the NICU!  Our God is good.

The Basics…

THE SCENE
71 and overcast

Welcome & Disclaimer

 

THE THANG
COP
– SSH x30 IC
– Burpees x10 OYO
– Cherry Pickers x10 IC
– Tempo Squats x10 IC
– Burpees x10 OYO
– Arm Circles Forward x12 IC
– Arm Circles Backward x12 IC
– Burpees x10 OYO

 

Mosey to cones along the road up near the front of the Asylum
– Stop along the way and circle up for Merkins/BBS Combo…10-9-8-7-6-5

 

Countdown
Partner up.  On person performs the routine while the other jump ropes, then switch.

Routine:
Run to far cone, perform x20 reps.  Run back to first cone, perform x15 reps.  Run to the second farthest cone and perform x10 reps.  Run back to first cone perform x5 reps.

Perform 2 rounds of each of the following exercises:
– Merkins
– Dry Docks
– BBS

Mosey to hill leading up to the Asylum.

 

Jelly Legs
Start bottom of hill on the side Asylum.
R1: Hold squat position for 10 count, perform 10 squats, run hill to tree, at the top do 2 Burpees.
R2: Hold squat position for 20 count, perform 20 squats, run hill to tree, at the top do 2 Burpees.
R3: Hold squat position for 30 count, perform 30 squats, run hill to tree, at the top do 2 Burpees.
R4: Hold squat position for 40 count, perform 40 squats, run hill to tree, at the top do 2 Burpees.
R5: Hold squat position for 50 count, perform 50 squats, run hill to tree, at the top do 2 Burpees.

 

Mary
– ATMs
– 4ct Flutter Kicks x20
– Side Crunches x20 each side
– 4ct Hello Dolly x20

 

Mosey back to SP.
– ATMs

 

COT
Number Off and Name-O-Rama (21  PAX, 2 FNGs (Chip and Asylum)

 

BOM
Two Types of Commitment:
Constraint
– Constraining commitment is forced
– Feels like a stifling of our freedom

Dedication
– Dedication commitment is a choice
– Feels like an exercise of our freedom

 

The reason we tend to fall back on constraint commitments is that it places the responsibility of our commitment onto someone else.
– We want the results, but aren’t willing to shoulder the responsibility.
– I believe this give us insight into why “accountability partners/groups” so rarely work!  They are a constraint commitment.

 

I think the perfect example of this is the person of Jesus and his work on the cross.
Hebrews 12:1-2
“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”

 

What are your physical, relational and spiritual commitments?  Are they marked by constraint or dedication?

 

Submitted by Cap’n Crunch