F3 Knoxville

Tag: High-Heels

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.

Tennis Anyone?

THE SCENE: Dog Pound, Very nice morning with a hint of Fall perhaps?

Warm up:
SSH
Cherry Pickers
Imperial Burpees
Other stuff
Tha Thang:
Mosey to tennis courts
8 stations:
1) “Jump rope” x100
Imperial Burpees x10 (5 Ct IW between)
CMU squats x30
Bear crawl down and back
Merkins-10 wide, 10 reg, 10 diamond, 10 shoulder taps
Bobby Hurley’s x20
Anti gravity Merkins x15
Lunges down and back
After each exercise run lap around inside of courts
Repeat till Q calls off the dogs
Then suicides at every line on courts across with 10 Imperial Burpees and 10 diamond merkins at the end.
Form two lines next to each other-
fire chase while holding Boat canoes each member does 20 LBCs up and down the line. Sprint to end line and recover.
COT: 15 pax including one FNG Walkman
BOM :
Heard this song and the lyrics really let me know the extent of Gods love for us.
Reckless Love lyrics
When I was Your foe, still Your love fought for me
When I felt no worth, You paid it all for me
There’s no shadow You won’t light up
Mountain You won’t climb up
There’s no wall You won’t kick down
Lie You won’t tear down
Coming after me
……the overwhelming, never-ending, reckless love of God
…..it chases me down, fights ’til I’m found, leaves the ninety-nine
……I couldn’t earn it, I don’t deserve it, still, You give Yourself away
Oh, the overwhelming, never-ending, reckless love of God.
Moleskin: Welcome FNG Walkman to the pax! He was run-by EH by a couple of us during the TTTP, saw the shirts and looked us up online.

 

Monday’s Rock

THE SCENE: The gloom was in full effect – not too cold, not too hot, just right.
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness, Fellowship, & Faith. My name is Steam and I’ll be your Q this morning
  • I am not a professional – you are here on your own volition – which means I don’t know any injuries you may or may not have. So if you need to modify any of the exercises we do this morning – do it.
  • That being said: you’re not here for you, you’re here for them. Push yourself and those around you. 


WARM-O-RAMA:

SSH: 12×4 (in cadence)

Cherry-Picker: 8×4 (in cadence)

Squat: 12×4 (in cadence)

Merkin: 12×4 (in cadence)

SSH: 12×4 (in cadence)

THA-THANG:
Mosey to rock pile at the top of the OG Asylum and execute good PT

  • Every stop sign passed = 15×4 squats
    • Q chose 1 PAX member to lead each time
  • Every parking lot passed = 10 1-count merkins
    • Q chose 1 PAX member to lead each time
  • Mosey from AO to Rock Pile at OG Asylum
  • Rock Pile
    • battle buddies
    • 3 Rounds
      • R1
        • BB1: 25 chest presses & hold above head until relieved
        • BB2: sprint down to tree on right (.25/mile) & execute 5 squats –> sprint back and recover BB1
        • After both BBs complete 50 chest presses each = hold plank @ rock pile
      • Between R1 & R2: 20 SSHs led by called upon PAX member by Q
      • R2
        • BB1: 20 curls & hold in bent over row position until relieved
        • BB2: sprint down to tree on right (.25/mile) & execute 4 merkins –> sprint back and recover BB1
        • After both BBs complete 50 curls each = hold plank @ rock pile
    • Drop rocks –> 2 lines mosey
    • Peel = 2 men out front peel around and to the back of the PAX and call out for the next men to peel when they get back in formation (think reverse American Indian Run)
  • Pause at rock overlooking the new fields/river/mountains
    • Covered by fog/gloom
    • Q said mini-BOM: You can’t see it now but there are beautiful mountains in view and the river and the park when it is clear. But the gloom is preventing you to see this right now. Take this metaphor into your life. Do you trust Him that they’ll still be there when the gloom clears in your life? Even though you can’t physically see it right now, it’s there, more importantly, HE is there, do you trust that this week?
  • Mosey down to curved path leading into the parking lot across from AO
    • 7 light poles
    • With your battle buddy, alternate between BBS (battle buddy situps) & flutter kicks every light pole
    • On flutter kick poles –> Q appointed a member of PAX to lead the cadence
    • 10 BBSs/pole & 20 flutter kicks/pole
  • Back Home @ the AO
    • Motto cadence call led by QIC
  • 12 Man-Makers (8-count Merkins)

MARY:
Heavy breathing
COUNT-OFF & NAME-O-RAMA
43 HIM came out and crushed the Monday gloom (2 FNGs included)
CIRCLE OF TRUST/BOM:
1) Know that you are fully equipped and capable of whatever mission the Lord tasks you with this week. Know your mission and that where he sends you this week, there you’ll be.

2) Don’t be afraid to Wagon-Wheel this week. I’m not good at it. My pride gets in the way. A key component of wagon-wheeling is dying to yourself and your own ambitions or work so that you can go back and bring those falling behind out of the gloom. Don’ the afraid to wagon-wheel this week – to be that voice of encouragement that circles back around to speak life into those that may have/are falling behind or that you’ve noticed need to be encouraged. When people see the F3 logo – that means something. The commitment to pursuing the Lord as HIM, as well as to each other is vital to the nature of F3.
MOLESKIN:
G-6 gave me encouragement this morning before things got kicked off – I always get nervous about my BOM because I don’t want to word vomit or get in my own way of sharing what God’s put on my heart/letting my words be far and His words be here & clear. G-6 gave me encouragement that went something like: God will put on your heart what he wants you to say/communicate when the time comes. That is important. And meant a lot. Because that means that we don’t have to worry or stress about saying the right thing or focus on how we sound – God’s got it already taken care of and He will put on our hearts what he wants us to say. A prayer I’ve been working on (and off unfortunately) for some time has gone something like this and when I remember to say it – man it hits home.

Lord, give me eyes to see like you, ears to hear your truth, lips to speak life, hands and feet to go and serve where you call me, and a heart to love like you.

Kinda just puts it in perspective of how much we need God to come into our everyday being and let the Holy Spirit allow us to be purpose-driven High Impact Men in everything we say and do.

ANNOUNCEMENTS:
Prayer Request from G-6: Lunch $’s (Jay Cobble) father died last night – keep their family in your prayers please.

3 Parking Lot Circus

THE SCENE
70 and light rain

 

Welcome & Disclaimer

 

THE THANG
COP
– SSH x30 (IC)
– Tempo Squats x15 (IC)
– Windmill Merkins x10 (IC)
– Diagonal Lunges x10 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)

 

Hill Runs + Tabata
Two Rounds of Tabata (8 sets of exercise, 20 sec on 10 sec off):

  • Rd 1: Jump Squat Jumps
  • Rd 2: Wide Merkins

After each round, run to the top of the hill and do 3 burpees.

Mosey to the new parking lot.  Once there, partner up.

 

Countdown
One 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:

  • Dry Docks
  • Frog Squats

Flutter Kick until all PAX finish.

Mosey to parking lot at bottom of the hill.

 

Grinders
Partner up with new Battle Buddy.

1st Battle Buddy lunges to the first cone, then sprints to second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch. Each round increase by 2 reps until each man does a total of 10 reps.  Two rounds:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Tuck Jumps

 

MARY
American Hammers (4ct) – x20 IC
4ct Flutter Kicks – 20x IC
Rinse and repeat

Mosey back to the SP, run hard up the hill!

 

COT
Number off and Name-O-Rama (18 PAX)

 

BOM
Proverbs 11:25 – Whoever brings blessing will be enriched, and one who waters will himself be watered.

This Proverb is a simple reminder that joy and sense of significance comes from giving, not taking.  The world around us pushes us to live as consumers.  Always taking, looking for the next thing that is going to bring happiness.  The problem is that is not how life is meant to be lived.  True joy comes from living with a sense of purpose, and the highest purpose is the welfare of others.  HIMs seek inject purpose in all they do, wherever they go.  Today, keep your heart and mind open for those places where you can bring life.

 

Submitted by Cap’n Crunch

What’s at your core?

THE SCENE: low 70’s I think….didn’t check.  It felt good for a mid-August morning.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Cherry pickers x 5
  • This/that stretch
  • Squats x 10
  • Tempo Merkin x 10
  • 5 Burpees OYO

THA-THANG:

  • One lap around the boat dock parking lot.  Stop at each light pole for 5 Thrusters as you mosey.
  • At the other end of the lot – DORA work.
    • Partner A starts at one end of the lot and runs to the 2nd light pole.  Do 2 Burpees at the halfway mark each way (coming and going).  While Partner A is running, Partner B is doing reps of the following.  Switch when the running partner gets back.
      • 100 Plankjacks (4ct)
      • 100 Shoulder Taps (4ct)
      • 100 Spread Eagle Merkins
      • 100 Raised Arm Big Boy Situps
  • Run back around the parking lot the way we came from.  This time stop at each light pole for 5 Squats as you go.
  • Indian Run back to the AO.

MARY:

  • Roll up, V up x 10
  • Hello Dolly x 25
  • Ring of Fire leg press x 2 rounds
  • Spread Eagle Merkin x 10

COUNT-OFF & NAME-O-RAMA
17 total:  Junk, Mayberry, Frosty, Booger, Barn Door, Barnacle, Shooter, I-Beam, Waxjob, Snitch, High Heels, Wall Ball, Bowflex, Wagon Wheel, Scooter, Sparky, Bartman

CIRCLE OF TRUST/BOM:

Today was a core workout…in keeping with that theme, I though I’d talk about what’s at my core.

My core starts at Romans 3:23 where the Bible tells us that everyone has sinned and fallen short of the glory (or perfection) of God.  Later on in the 6th chapter of Romans we are told that the wages of sin (the penalty of sin) is death.  Pretty gloomy stuff, but it all gets turned on its head with the life/death/resurrection of Jesus.  Jesus came to this earth, lived a perfect life and died in your place to take the penalty of your sin for you.  Romans 10:9 tells us that if you confess with your mouth that Jesus is Lord and believe in your heart, that you will be saved.  It’s the gospel in less than 30 seconds.  That is what’s at my core…what’s at yours?  If you aren’t sure, I encourage you to reach out with questions.  I’d love to tell you more over a cup of coffee sometime.

MOLESKIN:

ANNOUNCEMENTS:
Guardians for Garrett kickball tournament this weekend

Truckin’ to the Pound

F3 Olympic weekend