F3 Knoxville

Tag: Honcho

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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.

Two are Better Than One…

THE SCENE
71 and clear

Welcome and Disclaimer (Cap’n Crunch)

Pledge of Allegiance (led by Ratchet)

THE THANG
COP – Led by Cap’n Crunch & Local PAX
SSH x25 IC
Cherry Pickers x10 IC
Diagonal Lunges x10 each leg IC
Dive Bombers x10 IC
Imperial Walkers x15 IC
Forward Baby Arm Circles x10 IC
Backward Baby Arm Circles x10 IC

Partner up with a Battle Buddy and mosey to field

No Pain No Gain Sprints – Cap’n Crunch
 Start at orange cones set up in the field.  The exercise consists of:
–  Battle Buddy 1 performs 15 BBS while Battle Buddy 2 holds their feet in a plank position.
–  Battle Buddy 1 switches to merkins while Battle Buddy 2 sprints to a cone, completes appropriate burpees and sprints
   —  1st cone = 5 Burpees
   —  2nd cone = 10 Burpees
   —  3rd cone = 15 Burpees
–  Battle Buddy 2 then performs the series

Progression is 1st cone, 2nd cone, 3rd cone, 2nd cone, and 1st cone

When you finish plank it up.

Mosey to amphitheater.

120’s – Led by Local PAX Donatello
Starting at the bottom of amphitheater:
–  20 merkins, 5 box jumps to next landing
–  20 squats, 5 box jumps to next landing
–  20 merkins, 5 box jumps to next landing
–  20 squats

Rinse and repeat x3

That totals 120 merkins/squats (The address to the AO is 120 Commerce Street)

Grab your Battle Buddy and a spot on the low wall.

Bench Bonanza – Cap’n Crunch
This is done done with your Battle Buddy. Each round will be 2.5 min long and we 30 seconds rest between rounds. Partner 1 does Exercise 1 while partner 2 does Exercise 2, then flip flop until time is up.
–  Rd 1 = Exercise 1 – Step Ups x15/leg; Exercise 2 – Bench Dips
–  Rd 2 = Exercise 1 – Bulgarian Split Squats x15/leg; Exercise 2 – Derkins
–  Rd 3 = Exercise 1 – Reverse Pickle Pounders (feet on wall); Exercise 2 – Push-off Incline Merkins

Abs – Dealer’s Choice
Flutter Kicks x15 IC
Boat/Canoes IC
Crunch Frogs x15 IC
Captain Thors x5 IC

 

COT
Number off & Name-O-Rama
27 PAX including 3 FNGs

BOM
The theme of the morning was “better together.” We partnered up with a “Battle Buddy” for the morning to push and encourage each other through the workout. One of the characteristics of a sad clown is he lives a lonely, isolated life…F3 is the antithesis of that! We live by the simple truth that we are exponentially stronger physically, mentally and spiritually together than alone. Initially, most men come to F3 to work on themselves, which is a good thing, but soon we all learn that iron truly does sharpen iron. Something powerful happens to a PAX when men start showing up for each other as much for themselves. As Solomon says, “Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!” (Ecclesiastes 4:9-11). We put this into practice this morning, and each of us leave better because of it.

MOLESKIN
When the K-Town PAX met up to head to Johnson City we didn’t know what to expect, but spirits where high and we were ready to met our new brothers. When we got there and Donatello was waiting for us and rolled out the red carpet. YHC can say right now…the men of JC get it! They showed up ready to work and killed it. Mumblechatter was high and the camaraderie was instant with our F3 Tennessee brothers.