F3 Knoxville

Tag: High-Heels

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

Putting in the Miles

THE SCENE:  A little humid but beautiful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Merkins IC x 10
  • Tempo Squat IC x 10
  • Baby Arm Circles (front/back) IC x 13

THA-THANG:

Simple circuit with 4 stations – 1 exercise at each station. 1st lap = 10 reps of each exercise, 2nd lap = 9, 3rd lap = 8, and so on. Complete the reps at each station, run to the next station, and continue until recovery.

  • Station 1 = Next to the light pole on the grinder; Exercise = Big Boy Sit Ups
  • Station 2 = Top of Little Baby Hill; Exercise = Merkins
  • Station 3 = Covered structure over there near the Chapel; Exercise = Jump Squats
  • Station 4 = Playground; Exercise = Burpee Box Jumps

MARY:

Some Flutter Kicks, SSH’s, American Hammers, and Plank to finish up

COUNT-OFF & NAME-O-RAMA

40 strong this morning, including 1 FNG; welcome Bratwurst

CIRCLE OF TRUST/BOM:

From Four Pillars of a Man’s Heart by Stu Weber:

“Any servant-king who thinks he doesn’t need help is deceiving himself. We do need help, truckloads of it. Remember, it was God who said, ‘It is not good for the man to be alone.’ But unless the burden of ultimate leadership falls on the man, then a man’s wife and even his children are not sure what role he is playing and how to support and help him. However, when the servant-king is clearly on his throne of accountability and responsibility, then those around him can better determine how to serve his need to be and function as God designed. But when he is on the throne, then off the throne, on and off, leading and then not leading, it becomes almost impossible for those around him to know how to help him.”

 

Images

THE SCENE: Sunny and nice, high 60’s to low 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Burpees, 10 Windmills, 10 Rockettes, 10 Cherry Pickers
THA-THANG:
Mosey to Playground.  All my benches.  We will do elevens starting with 10 bench jumps and 1 decline merkin, working our way to 1 bench jump and 10 decline merkins.

Mosey to Pavillion.  We will do elevens starting with 10 picnic table pull-ups and 1 bench lift working our way to 1 picnic table pull-up and 10 bench lifts.  Afterward, we will do a 60 second squat with backs on wall.

Mosey on roadway south until it starts heading west.  We will stop to do 20 American Hammers.

Mosey to area close to stop sign as round heads west.  20 Box Cutters.

Mosey on roadway to front of Admin Bldg.  Stop at Cone 1 which is in front of sidewalk going to stairs of admin bldg.  We will be running clockwise on roadway going around admin bldg, stopping at each cone to do the listed exercises that will be written be each cone.

  • Cone 1 (located by sidewalk to Admin Bldg):  Deon Sanders to flagpole and sprint back, staying on right sidewalk going and left sidewalk coming back.
  • Cone 2 (located on inlet by road as it heads west on south side of admin bldg):  20 Carolina DryDocks
  • Cone 3 (located at boulder pile):  Pick up appropriate size boulder and do 20 overhead presses, 20 curls 20 rows and 20 squats.
  • Cone 4 (located past parking lot and on west side of admin bldg.)  Hop to Cone 5.
  • Cone 5 (located about 25 yards past Cone 4):  Bear Crawl to Cone 6.
  • Cone 6 (located about 25 yards past Cone 5):  20 Star Jumps
  • Cone 7 (located near stop sign on northeast side of Admin Bldg):  20 Hello Dollies
  • Cone 8 (located on right of roadway as it heads past Admin Bldg.  20 Dive Bombers
  • Cone 9 (located opposite of second set of stairs to left of roadway that is east of admin bldg):  Run up and down stairs three times.

Rinse and repeat after completing the nine cones.

Mosey to AO.

MARY:
20 Pickle Pounders, Boat Canoe
COUNT-OFF & NAME-O-RAMA
16 men.  We had Honcho from the Johnson City AO join us.  We also had an FNG, friend of Punch List named Nate Moore.  He is an attorney and we gave him the F3 name of Jail Bait.
CIRCLE OF TRUST/BOM:
We are made in God’s image.  The Bible says it.  If this is true, there is greatness within us.  We are created to do powerful things, wonderful things.

We usually don’t think that way.  We often think of ourselves as poorly made creatures who need to be molded into something completely new.  Kathleen Norris states in her book, Cloister Walk “These days when someone commits an atrocity, we tend to sigh and say, “That’s human nature”  And certainly, we humans are sinners.  But as Norris remarks, “our attitude would seem wrong-headed to the desert monks, who understood human beings to be part of the creation that God called good, special in that they were made in the image of God. . . This is why Gregory of Nyssa speaks so often of ‘returning to the grace of that image which was established in you from the beginning”

We usually seek God outside of ourselves.  This can be when we go to church, when we take a nature walk, when we read the Bible, when we see God reflected in our fellow humans.  But, because we are made in God’s image, we are also capable of seeing God within ourselves.  As Bob Benson says in his book, See You at the House, “I must listen to the voice that is within me.  For that voice, too, is the purposeful, calling voice of God to us.”

When in my twenties, I had difficulty listening to the voice of God within me.  I was in a career field that others had encouraged me into but I struggled with it and did not have a great love for it.  My heart, my soul, the voice of God within me, was telling me to try psychology, but it seemed impossible – I would have to leave a job and go back to school.  Yet, that voice kept calling to me and with the help of God’s voice through conversations with friends and those who loved me, I finally listened fully to God’s voice within me.  It has made all the difference to me.

I encourage you to start listening closely to the voice of God within you.  What is your heart saying to you?  Can you hear God’s voice within you?  Start listening to that voice for direction.  And in your prayers, listen to that voice within you.  Certainly, continue to listen to others and look outside of yourself for God’s directions to you.  But also listen within yourselves for God’s directions to you – because you are made in the image of God.

ANNOUNCEMENTS:
3rd F on Saturday, August 11.

Kickball tournament on Saturday, August 18.