F3 Knoxville

Tag: Hoopty

RushTheField

The Scene

Perfect!

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

Motivators 

Imperial Walkers

Harry Rockets

Hand Release Merkins (Ended up being regular Merkins because it was wet)

Tha-Thang

We split into 3 groups of 4 and proceeded with the below workout. The football field was locked so we used the big parking lot at the far end of campus.

 

Rush the field

 

80 lb sandbag

Carry from curb to curb

Others run to “50 yard line” and do 5 burpees and run back. Rotate so that each member has a turn with the sandbag.

 

When entire team has completed the exercise do 52 reps of mary of your choosing. 

 

45 lb kettlebell

Deadlift to high pull 

Run to “goal post” 10 squat jumps, run back. Rotate so that each member has a turn with the kettlebell.

 

When entire team has completed the exercise do 52 reps of mary of your choosing. 

 

40 lb ruck plate

Overhead/chest height march to squat

Run to opposite “goal post” and do hillbilly squat walkers, run back. Rotate so that each member has a turn with the ruck plate.

 

When entire team has completed the exercise do 52 reps of mary of your choosing. 

 

Completed the same series again but the ruck plate station turned into curl and press and the kettlebell station turned into swings.

 

Mosey back to the shovel flag with the objects in tow. 

Mary

5 burpees (Because burpees are the best)

10 count squat to finish

COUNT-OFF & NAME-O-RAMA

12 High Impact Men

COT/BOM

Are your goals really To Do List items. We were challenged by our current or future goals that we have set for ourselves. When making a goal it should be something that as a little risk/opportunity for failure. This allows you to push harder in your mind. If you “goals” are always 100% achievable are they really goals, or are they items to just check off your To Do List?

MOLESKIN:

ANNOUNCEMENTS:

IPC Week 0

THE SCENE: 70 degrees and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fast and dirty…
THA-THANG:
IPC Week 0 – The Fat Coe Sandwich

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

Brenton – 3 rounds:

  1. 100 foot bearcrawl out
  2. 100 foot burpee broad jump back
    • Perform 3 burpees and then 5 broad jumps

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

MARY:
No time.
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:
I love the magic of F3. Kotter from F3 Sun Coast posting down range with us for the IPC. Hooptie picking him up from the airport and Fixer Upper taking him back.

The IPC is important to me, it signifies my F3 anniversary. This is my 4th IPC, which makes it 3rd year. I’m so incredibly thankful.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It’s Football Time at JUCO, Tennessee!

THE SCENE: 

Clear, 68, humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
1. Tempo Cherry Pickers (x5), 2. Hairy Rockettes (x10) 3. Tempo Merkins (x10), 4. Tempo Squats (x10), 5. SSH (x20), 6. Toe Merkins (x30)

THA-THANG:
Count off and remember your number (*will need later). Partner up. Line up single file, in partnership and mosey around the outer loop to the coupon pile. With a football, 1 partner will throw a pass out front to 2nd partner. After completed catch, ball goes to the next two in line and partners fall to the back of the line. Continue on to the next 2. If you drop or incomplete a pass, both partners will drop and each do 2 burpees and fall to the back. Continue until we reach the coupon pile.

Each duo will grab one coupon. One partner to start the following exercises and total rep countdown while the second partner runs to top of the stairs and does 2 burpees. When partner returns, they switch roles and continue countdown to 100. When all 300 are complete, they are finished:

  • 100 Curls
  • 100 Tricep Press
  • 100 Overhead Press

Mosey to the far eastside parking lot with football passes. Again, if you decide to pass and drop, 2 burpees.

At the parking lot, everyone will start the following exercises while 3 (*Numbers 1-3, 4-6, etc.) will take turns running single pass routes as QB, WR, DB (just for fun).

  • 20 Single Count Lunges
  • 20 Squats
  • 20 SSH
  • 25 Freddie Mercury’s
  • REPEAT until everyone has had a turn at passing or time expires.

MARY:
Mosey back to COT with football passes. 1. Flutter Kicks – Two count (x20) 2. Hello Dolly (x25)

COUNT-OFF & NAME-O-RAMA

22 HIMs including 9 RUSH. 1 FNG: @Fab Five (Mark Tichon)

CIRCLE OF TRUST/BOM:

I was reading a devotional by Paul David Tripp. On one day he says “If God intended for all the days of your life to be easy, they would be. No, in grace, he intends for your days to be his tools of refinement.”

If it was up to me and MY agenda, everyday would bring peace, comfort, pleasure, predictability. I’d have all the money I needed. I’d never be sick. My relationships would be flawless. Suffering would not be part of that. Waking up at 4:50 to exercise would not be part of that. Losing a job, marriage, a friend or a family member would not be in that equation. We like to define God’s goodness, faithfulness, love by how he meets our agenda.

But…

‘Consider it a great joy, my brothers and sisters, whenever you experience various trials, because you know that the testing of your faith produces endurance. And let endurance have its full effect, so that you may be mature and complete, lacking nothing. ‘
James 1:2-4

‘You rejoice in this, even though now for a short time, if necessary, you suffer grief in various trials so that the proven character of your faith — more valuable than gold which, though perishable, is refined by fire — may result in praise, glory, and honor at the revelation of Jesus Christ. ‘
1 Peter 1:6-7

‘Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. We have also obtained access through him by faith into this grace in which we stand, and we boast in the hope of the glory of God. And not only that, but we also boast in our afflictions, because we know that affliction produces endurance, endurance produces proven character, and proven character produces hope. This hope will not disappoint us, because God’s love has been poured out in our hearts through the Holy Spirit who was given to us. ‘
Romans 5:1-5

There are many passages like this…God is not working to meet our personal definition of happiness. And when we are expecting that, we are going to be disappointed. We’re going to wonder where he is and if he really loves us. But if we understand that just maybe God is after something better, which is our becoming holy (sanctified). We don’t get stronger when we “fart-sack”, right? We don’t learn how to win until we’ve been beaten a few times and we see the better plan. So just remember that his love and his plan is much greater than ours. He offers true hope and redemption and I hope you’ll take that with you today. Trust in that and have courage.

ANNOUNCEMENTS:

F3 family picnic on September 11 from 4 pm to 8 pm at Victor Ashe Park.

Registration is still OPEN for the 2022 Iron PAX Challenge.

Competition & Challenges

THE SCENE: Less hot than it has been, but still hot enough to cause one to drip massive amounts of sweat off their nose
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops because Pool Boy was not yet in attendance
5 Cherry pickers
10 Baby Arm Circles forward & backward
Arm Stretches
Quad Stretching

THA-THANG:
Mosey to the Merkin Mile
1st round
Pair up with a partner, and at each line one partner does 5 merkins, at the next line the 2nd partner does 5 V ups, and rotate in this fashion until you reach the next speed bump.  At the end, swap exercises and work your way back.
2nd round
Same format as before, but 10 squats while the partner does 10 LBC’s
3rd round (cut short for time)
Same format but one partner did 20 Shoulder taps, while the other partner did 10 BBS

Time was called and we set a timer for 10 minutes.
The goal was to hold plank starting on your elbows for as long as you could.  When you break plank you perform the following:
10 Burpees
10 Lunges (5 each leg)
20 High knees
then resume the plank position.  It was ok to modify to planking from your hands.

Repeat this until the timer sounds at 10 minutes.

MARY:
There was no time for Mary, we did plenty of core work during the workout.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Simple, love God & love others.
MOLESKIN:

ANNOUNCEMENTS:
Health Expo at Catholic Friday evening and Saturday.
The project is changing the AOQ on Tuesday 8/23, if possible let’s got support them.

No Man Left Behind, No Man Left the Same

THE SCENE: Muggy. Midsummer for sure.
F3 WELCOME & DISCLAIMER – Administered.
WARM-O-RAMA:
Wrist & neck roll (courtesty of Cave man)
Richard Simmons (inspired by Mermaid’s shorts but also pre-planned)
Ankle roll
Flamingo
Seal clap squats
Forward lunges
Backward lunges
Tennessee rocking chair

THA-THANG:
Mosey to the turf field
AMRAP
Reps in 30 seconds:
Skater hops (same)
Merkins (same)
Line over over under under (hop scotch)
Suicides – 10 yard increment
Monkey Humpers / Calf Raises

Mosey to CMU pile

Complete reps & then do more of an exercise: 11’s
Deadlifts
4-ct Flutter kicks
Q stopped about 1 rep left of deadlifts

Mosey to the shovel flag (jailbreak? Decided against it but pushed the normal mosey pace)

Do a circuit for time
4 corners- (aka Judge Judy special)
Mountain climbers/ Leg lifts – 20 each
Squats / LBC – 20 (4-count LBC’s)
Merkins / Dolly – 20 each
Gas Pump / Gas Pump – 20

Core at the end holding a plank, glute bridge or pick

MARY:
Dealer’s choice. We had lots of time for that. Crazy, huh?
COUNT-OFF & NAME-O-RAMA
11 Hard-working men.
CIRCLE OF TRUST/BOM:
“To those outside the law I became as one outside the law (not being outside the law of God but under the law of Christ) that I might win those outside the law. To the weak I became weak, that I might win the weak. I have become all things to all people, that by all means I might save some. I do it all for the sake of the gospel, that I may share with them in its blessings. Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.”
‭‭1 Corinthians‬ ‭9:21-27‬ ‭ESV‬‬

When we welcome people in from the outside, we ought to do both pieces of the F3 matra:
“No man left behind”. This means we run in such a way that we know how to bring others alongside us.

We get to circle back for other guys. Do exercises when we are done. Run through Dealer’s Choice. Count off. Count rest.

These are all things we do together.

But it’s also no man left the same.
AMRAP. Complete reps & then do more of an exercise. Do a circuit for time (4-corners). Push yourself!

Where do you need to become as one under the law? Where can you voluntarily submit to the authority in your life for the good of others and God’s glory?

Where do you need to become as one not under the law (but still under grace)? How can you submit yourself to God’s freeing law? Where the spirit of the Lord is there is liberty?

So let’s read this again:
Today, become someone who leaves no man behind but leaves no man the same. For God’s glory & our good.

MOLESKIN:
I’m signing up for more Q’s so I’ll show up more. A little bit of healthy pushing myself a little bit of learning to lead better by stepping up. You can do the same or even join me for a co-Q!
ANNOUNCEMENTS:
Sign up to support the F3 / FiA booths – see Slack!