F3 Knoxville

Tag: High-Heels

Beautiful Day

THE SCENE: Perfect weather, upper 60’s and sunny.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Slow Tempo Squats, 10 Arm Swings, Ten Cherry Pickers
THA-THANG:

Mosey to Playground.  All my benches:  Elevens starting with 10 Bench Jumps and 1 Decline Merkin.

Mosey to Outdoor Pavilion Close to Outdoor Chapel. Partner Up.  While one partner runs to light post in nearby parking lot, the other partner does exercises.  Then partners switch up.  Each team will do 100 Big Boys, 100 Decline Merkins and 100 Squats.

Mosey to Parking Lot by Soccer Fields.  There will be bricks piled by one cone.  Partner up again.  One partner will run with bricks to other cone, stop there and do 10 Mini Man Makers, then return.  The other partner will be exercising.  Then partners switch.  These are the exercises:  100 Bicycle Kicks, 100 Flutter Kicks, 100 Squats.

Mosey to grass across street from living quarters on southern side of park.  20 Hello Dollies in Cadence

Mosey to Stop Sign at Southeast Corner of Admin Bldg.  20 American Hammers in Cadence

Mosey to Boulder Pile.  Each man grabs boulder.  We do the following in cadence:  25 Overhead Presses, 25 Curls, 25 Rows, 25 Squats.  Run up Space Station and back to boulder pile.  Rinse and repeat on the exercises with boulders.

Mosey to Stop Sign at Northeast Corner of Admin Bldg.  20 Box Cutters.

Mosey to AO. 

MARY:
10 Table Saws in Cadence
COUNT-OFF & NAME-O-RAMA
17 with 2 FNG’s:  Hangover (Dhiren Zavere) and Contempt (Jonathan Edwards)
CIRCLE OF TRUST/BOM:
I exist.  That one is easy.  I know I exist when I am hurting after an F3 workout.  I know I exist when I have sexual urges, when I am aware of my feelings of happiness, anger, sadness, or love.  My own experiences feel me each day and I am continually aware of myself in them.  With my own inward focus, in my waking, daily routines and sleeping, I am aware that I exist.

God exists.  When I say that, it changes everything.  Henri Nouwen, a Catholic Priest and former teacher at the Notre Dame University, the Yale Divinity School and the Harvard Divinity School states that “as soon as I say ‘God exists’, my existence no longer can remain in the center, because the essence of the knowledge of God reveals my own existence as deriving its total being from his.  That is the true conversion experience.”

When I say God exists, my own life is not center stage.  God is center stage.  God is my creator.  When I say God exists, it behooves me to think of this Creator.  If I am but one creature in God’s creation, why did God create me?  What led to his desiring to create me?  Am I just some fleck that he makes and then throws aside.  Or does he want me to stay close, to listen to him, to talk to him.  If I say God exists it would behoove me to find out more about him, to read his words, to see what others think about this creator.

Henri Nouwen goes on about the implications of saying God exists:  “I suddenly or slowly find my own existence revealed to me and through the knowledge of God.  Then it becomes real for me that I can love myself and my neighbor only because God has loved me first.  . . . Once I ‘know’ God, that is, once I experience his love as the love in which all my human experiences are anchored, I can only desire one thing:  to be in that love.  “Being” anywhere else, then, is shown to be illusory and eventually lethal.

MOLESKIN:

ANNOUNCEMENTS:
Coffeeteria at Panera!

A fist of five

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, arm and leg lifts from plank position, 10 slow tempo merkins, 20 squat jumps, 10 cherry pickers
THA-THANG:

Mosey down Roadshow Run to Perimeter Trail where it goes close to Lyons Bend.  20 American Hammers (four count).  20 Hello Dollies (four count).

Mosey to Bottom of Mt. Everest.  Five Burpees then run around first tree and back to do Baby Crunches until all men have returned.  20 Box Cutters.

Mosey to Shady Area by Maintenance Bldg.  20 Flutter Kicks (four count).  20 Bicycle Kicks (four count).

Mosey to Road entering from Western Gate to Park.  Head East.  Go down hill on right by stop sign.  Thirties starting with five Merkins at bottom of hill and 25 Big Boys at top on road.  We will work up (or down) in increments of five for the exercises.

Mosey to Stop Light at Southeastern Corner of Admin Bldg.  20 American Hammers (four count).  20 Hello Dollies (four count).

Mosey to Boulder Pile.  Each man grabs boulder.  25 Overhead Lifts, 25 Curls, 25 Rows, and 25 Squats with Boulder.  Then run to space needle, going to top and back down.  Come back to boulder pile and rinse and repeat the exercises with boulders.

Mosey to AO.

MARY:
Boat canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We, as men, need to learn the art of listening.  Active Listening is harder than one thinks.  It involves truly listening to the other person without interrupting.

Mistakes of listening:  cutting the person off, thinking we know what they are saying when we truly don’t, judging the other person, interjecting our own “answer” without truly understanding the problem, belittling the problem by buttering it over, saying things like “oh, it’s alright”, “you will get over it”, “it’s not that bad”, “It’s God’s will.”

Active listening involves a true attempt to focus on the person, conveying with words, facial expression and tone that you hear, understanding and reflecting the emotions that the person is conveying.  Active listening, in fact, can include reflective listening, where we give a brief synopsis of what the person said so that they know you are there with them.

Benefits:  the person feels understood, the person is more likely to trust you, the person gains from sharing their true experience, the person is empowered, and, through the empowering, the person often figures out a solution to the problem.

We need to try this more with women.  Women often times don’t want to hear solutions when they speak to us.  They just want to be heard, to be understood.

We need to try this with our children.  When kids are understood and allowed to come up with their own solutions, they usually do a very good job at reaching the correct solution.

We need to try this in our mission work with others.  People don’t want to hear your magical answer about God or Jesus saving them until they know they are understood by you – until you respect the power in them, the beauty in them, the I am your equal if not even better in them.

MOLESKIN:

ANNOUNCEMENTS:
2nd F immediately after workout at Abridged Beer Company.

Sprints Anyone?

THE SCENE
40 and Clear

Welcome and Disclaimer

WARM UP
COP

  • SSH x30 IC
  • 4ct Tempo Squats x12 IC
  • 4ct Windmills x12 IC
  • Burpees x5 OYO
  • 4ct Dive Bombers x10 IC
  • 4ct Mountain Climbers x15 IC
  • Little Arm Circles x12 each Forward and Back IC
  • Run a lap around the parking lot.

Line up on the side of the parking lot.

THA THANG
Ascent
Each person will complete the following three exercises for the prescribed about of time per round with 20 second break between rounds. Each person chooses which cone they will sprint to: Yellow = normal, Orange = advance.

Exercises (FORM MATTERS!):

  • Dry Docks
  • BBS
  • Jump Squats

Rounds:

  • Rd 1: Complete each exercise for 10 seconds then sprint to the cone, 2 burpees and back.
  • Rd 2: Complete each exercise for 20 seconds then sprint to the cone, 2 burpees and back.
  • Rd 3: Complete each exercise for 30 seconds then sprint to the cone, 2 burpees and back.
  • Rd 4: Complete each exercise for 40 seconds then sprint to the cone, 2 burpees and back.
  • Rd 5: Complete each exercise for 30 seconds then sprint to the cone, 2 burpees and back.
  • Rd 6: Complete each exercise for 20 seconds then sprint to the cone, 2 burpees and back.
  • Rd 7: Complete each exercise for 10 seconds then sprint to the cone, 2 burpees and back.

Mosey to new parking lot on the other side of the playground

Endurance Sprinter
Men will run the following 5 rounds doing the exercises listed…

Rounds:

  • Rd 1: Perform exercise 1, sprint to the first cone then sprint back.
  • Rd 2: Perform exercise 2, sprint to the first cone and back, second cone and back.
  • Rd 3: Perform exercise 1, sprint to the first cone and back, second cone and back,
    third cone and back.
  • Rd 4: Perform exercise 2, sprint to the first cone and back, second cone and back,
    third cone and back, fourth cone and back.

When you finish your round, hold plank positions and do shoulder taps until six arrives.

Exercises (Reps = x10, x15 or x20):

  • Rd 1: Wide Merkins
  • Rd 2: Narrow Squats
  • Rd 3: Wide Merkins
  • Rd 4: Narrow Squats

Rinse and repeat with the following exercises (Reps = x15)

  • Rd 1: BBS
  • Rd 2: Squat Jumps
  • Rd 3: BBS
  • Rd 4: Squat Jumps

Mosey to SP

MARY

  • 4ct Flutter Kicks x30 IC
  • Side Crunches Rt x25 IC
  • Sdie Crunches Lf x25 IC
  • 4ct Hello Dolly x20 IC

Cash Out: ATMs

COT
26 PAX including 1 FNG – Knee High

BOM
A good name is more desirable than great riches; to be esteemed is better than silver or gold.
Proverbs 22:1

Over the last two and half years we have seen literally hundreds of men come through F3 Knoxville.  No matter whether they’ve stayed or moved on, they have contributed to what it means to be a part of F3, what it means to be a HIM.  When we wear the “F3” it means something.  It symbolizes a pursuit to reject passivity, accept responsibility, lead courageously and expect a greater reward.  It is worn by everyday men who are seeking to live extra-ordinary lives as men of impact.  Every day we have an opportunity to grow and help others grow as well.  This is both a gift and a stewardship.  My prayer is that as each of us leave there this morning, we will choose to be men of integrity, courage, humility and love.  That we will not only live up to, but contribute to the reputation this PAX has built over the last two years.

Now let’s get after it!

 

Submitted by Cap’n Crunch

April Showers

THE SCENE Cold Wet Rainy and Beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hop 25X

Tempo Squats

Switch foot x20

High Knees/50% sprint

High Skips/50% sprint

100% sprint
THA-THANG:
Find a battle buddy

Wheel barrel 15 steps on hands/10 derkins/switch until you reach the other side

10 merkins/10 mountain climbers/50% back

Bear crawl/Broad jump/half way switch with partner to the other side

10 merkins/10 mountain climbers/50% back

Man Carry/Fireman Carry/Lunge to halfway and switch.

10 merkins/10 mountain climbers/50% back

Catch the Fox (no one did)

Mosey to the Pavilion.

15 pull ups/15 dips/15 derkins/ Partner side straddle hop until complete and switch

Mosey to playground

15 box jumps/15 dips/15 derkins/Partner big boy sit ups until complete and switch

Mosey to the hill

Partner does merkins/Partner runs to top and does 10 merkins switch until you hit 100

Mosey to the top of cardiac/Partner big boy/ Partner run to bottom and do 10 merkins and switch

Mosey to bottom of cardiac/Hug partner and tell him Jesus loves you.

10 burbees and run to the top and back to AO

Cash out with American hammers and count it off

COUNT-OFF & NAME-O-RAMA
28 men no FNGs
CIRCLE OF TRUST/BOM:
We get the opportunity to wake up everyday to die to self, serve others and put others first and you last.  Get comfortable with being uncomfortable.

Propitiation (Jesus is our substitute)

Weather was PERFECT at the Asylum
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squats, Back Lunge W Kick, The Annie, The John Travolta, Tempo Squats
THA-THANG:

Mosey to Lil Everest and Sprint up w 5 Burpees at the top

Mosey to top of Cardiac then alternate 10 wide and diamond merkins every light pole to the bottom and LBCs

mosey to steep hill perform 7s w Burpees and Star jumps

mosey to new parking lot and participate in Grocery buggy race, 15 Burpees to the loser

mosey to dug outs and perform 11s w pull ups and dips

back to AO TO DO 4 Corners w 20 Mtn climbers   Lunge to next corner 20 star jacks bear crawl to next corner 20 box cutters run backwards to next corner 30 LBCs side bear crawl to the next

curls w coupons while partner runs to end of parking lot and back

  • Finish w leg lifts, merkin rt/left leg lift, table saw, modified table saw, hands around the world, lateral hops
  • are
  • handy.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Fifty Reasons Why Jesus Came to Die (Propitiation)
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.