F3 Knoxville

Tag: Hoopty

Did not count

THE SCENE: 65 and prefect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Explained that YHC can’t do 3 things at once.  Exercise & Count & Pray for ya’ll and the day.  So today we just worked out based on time it took others to do stuff.  No counting required.

High Knees -while: Explained the above
Side Straddle Hop-while: Each HIM did 1 Burpee in sequence
Plank (High, Right, Left, 6 inches)-while: Each HIM ran the outside of the circle 1 at a time
Moroccan night club, Overhead clap, Arm circles -while: Each HIM ran the outside of the circle 1 at a time
Flutter Kicks -while: YHC Bear Crawled the inside of the circle
THA-THANG:

Mosey to the close guardrail where one HIM did prison-cell-merkin-burpee’s while everyone else did guardrail dips. Then Clap Merkins on the guardrail while each him did one burpee.

Mosey, with a little Bernie, to the coupon pile (which was nicely cleaned up) where we played “Simon Hey Ho He”  Each guy added one CMU exercise to a sequence and if we got it wrong we had to do a burpee (which in the end seemed far easier than the sequence, and made counting seem super simple.)

Dora

Mountain Climbers While partner:
Pull Ups AMRAP
Advanced CPR Leg Lifts
BBS Wall Touch
Merkins Tree Touch
Wall Hang on brick wall with holes Sprint for Sign

MARY:
Let others try out the inner circle bear crawl while they called out a Mary Exercise.  Hello Dolly, Flutter kicks, Freddie Mercury, Low plank

COUNT-OFF & NAME-O-RAMA

22 quality HIMs: 7 were rushers

CIRCLE OF TRUST/BOM:
Today we didn’t count exercises but I want to talk about making today count.

My good friend from college, Julien, does an awesome job of making every day count.  He is perhaps the smartest guy I know and when he isn’t turning a company around or becoming the CEO of a bio tech company he is rehabbing a 300 year old barn by hand.  The guy works amazingly hard.

A few years back he was down in Mexico at a conference and took some clients out deep sea fishing.  They didn’t catch anything.  When they returned to the harbor they see a local fisherman and his son in a tiny dinghy with 3 huge fish.  Julien, impressed at the catch asked him: “Sir, How did you do that?  How long did it take you?”

“Señor, it’s what I’ve done for years.  My son and I caught these in a little less than an hour.”

Julien responded, “That’s amazing!  Are you going out to catch more?”

“No Señor.  This is more than enough for my family and I’ll sell one at market.  Tomorrow is soon enough.”

Julien, a bit confused but intrigued by this mindset asked, “Can I ask, what do you do with your time?”

The Mexican fisherman replied, “I get up early and spend some time with God, fish a little, play with my children, take siesta with my wife, stroll into the village each evening where I sip a glass of wine and play guitar with my amigos: I have a full and busy life, señor.”

Julien offered to help the fisherman make a business of this man’s fishing talent.  “My name is Julien and went to the best business school in the US.  I’m a CEO and love making business succeed.  I want to invest in you.  Can I help you build a business of this?  You could take clients fishing, get a bigger boat, heck a fleet of boats, then make a business of it.  We’d sell the extra catch direct to the distributer, cutting out the middle man, you could make millions!”

“What would this take señor?  How long would it take?”

“You’d move to Mexico city and run the business, in 15, no maybe only 10 years, you bring the company public, huge IPO!  You’d have enough money to do whatever you want.  What would you do with that kind of freedom?”

The Mexican fisherman looked off to sea and smiled as he thought of the possibilities.  Then locked eyes with Julien. “Julien, I know just what I’d do.  I’d move to a small coastal village, much like this one.  I get up early and spend some time with God, fish a little, play with my children, take siesta with my wife, stroll into the village each evening where I sip a glass of wine and play guitar with my amigos.”

And from that day on, Julien lived his life differently.

Okay, I’ll admit, most of that isn’t a true story.   Julien is a real friend, talented hard working CEO. I don’t know if Julien has ever been to Mexico. The parable, you may have heard before, I heard years ago.  But it speaks to the scripture I want to share for today:

Psalm 90:12 “So, Teach us to number our days that we may get a heart of wisdom.”

The “so” points back to the first 11 verses that give us God’s perspective on time.  He was before the mountains were formed and our lives are but a breath.  But then it goes on to ask for God’s favor, wisdom – for Him to satisfy us and make us glad and see Him for who He is.

God’s perspective on time is very important to ponder. Take some time today to realize God’s eternal nature and his perspective.  What are you striving after? Your past doesn’t matter; you plans don’t matter.  What matters: Where is your heart with Jesus right now and are you willing to do more with Him?
Maybe that means to spend extra time with your wife or kids. Maybe it’s difficult, but life altering conversations.  Maybe it’s just helping a neighbor in need.

Read Psalm 90 and consider these things.

ANNOUNCEMENTS:
Get those Save Haven donations in before the month is up and check out Spotter’s May challenge- I encourage you to join.

Two Announcers

  • Welcome: Brrr.  37 degrees..  ready for summer
  • Warm Up:
    • A Taste of things to come, Flutters, SSH, Scissors, Sprints, Burpees, Hello Dollys.
    • Then a little humility tour
      • Pickle Pounders at High School Entrance
      • Monkey Humpers at Church Entrance
      • Smurf Jacks at Park Main Sign
      • SSH at All Saints Entrance
  • Work Out:
    • AMRAP until the end.
      • Run between the two Announcer Boxes (Football and Baseball) – with some exercises in between each Announcer Box.   Starting from the Football Announcer Box at top of bleachers
        • 10 Hello Dollys (4ct) – on bleachers
        • 10 Flutter Kicks (4ct) – on bleachers
        • 10 Scissor Kicks
        • 10 Dips
        • 10 Dirkens
        • 10 Burpees at 20 yard line
        • Sprint Across field
        • Lunge Up to Baseball Announcer Box
        • 10 Imperial Squat Walkers
        • 10 Rocky Balboas at first stair tier
        • 10 Rocky Balboas at second stair tier
        • 10 Burpees
        • Sprint Across Field  (That Completes One round)
    • With about a 20 minute time span I think we all had around four rounds completed.
  • Wrap Up & Warm Down:
    • With all the usual focus being on strength training and toughening each other up – I contrasted that with an encouragement towards gentleness and softness.  Handed out Lyrics to David Crowders new song “He Is”  https://www.youtube.com/watch?v=ZvvKa9vyixw .   We stretched out during the playing of the song as we read the lyrics.  Do not forsake or forget Jesus’ gentleness and kindness.  As High Impact Men we are often encouraged to be tough – and though that is important – I believe it is our gentleness and softness that is the most attractive and alluring and inviting to others.
    • ”
      If you’re troubled
      Heavy hearted
      Come to Jesus and find your peace
      If you’re run down
      Empty handed
      Come to Jesus and find your strength
      He is Hope for the hopeless
      Rest for the weary
      Help for the hurting
      He is, He is
      Mending the broken
      Bearing the burdens
      All that you’re needing
      He is
      If you’re wandering
      In the darkness
      Come to Jesus and find your way
      If you want freedom
      Need forgiveness
      Just come to Jesus and find His grace
      He is Hope for the hopeless
      Rest for the weary
      Help for the hurting
      He is, He is
      Mending the broken
      Bearing the burdens
      All that you’re needing
      He is
      Comforter, Counselor, Prince of Peace
      Author and Maker of everything
      Defender, Deliverer, King of Kings
      He is, He is
      Helper and Healer forevermore
      Savior and Shelter through every storm
      My Refuge, Redeemer and Lord of Lords
      He is, He is
      Child of Heaven and Son of Man
      Provider, Protector, the Great I AM
      Alpha Omega, Beginning and End
      He is, He is
      Hope for the hopeless
      Rest for the weary
      Help for the hurting
      He is, He is
      Mending the broken
      Bearing the burdens
      All that you’re needing
      He is
      All that you’re needing
      He is”

Take the stairs

THE SCENE: Perfectly cool and dry 
WARM-O-RAMA:
4ct SSH x 25 (IC); Merkins x 10 (OYO); Tai Fighters x 10 F/B (IC); Merkins x 10 (OYO); 4ct Flutter Kicks x 15 (IC); Merkins x 10 (OYO); Mosey to track… stop for Rocky Balboas along the way
THA-THANG:
Dora Goat Trails:  pick battle buddies; HIM1 runs in bleachers for 1 stack of stairs while HIM2 works toward 100 Merkins then swap; next do 2 stacks of stairs while the other works toward 200 LBCs then swap; lastly do 3 stacks of stairs while the other works toward 300 Side Squats then swap; mosey to patio by stadium gate

11’s by the rock:  spread out along short wall; perform 10 wall jumps (or step ups) then run to and around shamrock rock back to wall and do 1 incline or decline merkin; run back to and around the rock to the wall and continue by reducing wall jump by 1 and adding 1 to merkins

Speed round: battle buddies again… 1 wall sits while other sprints to fix location and back; swap and repeat until Q is satisfied; repeat with lunges replacing sprint; mosey back to AO

MARY:
Howling monkeys around the circle; box cutters led by Mermaid
CIRCLE OF TRUST/BOM:
“Taste and see that the Lord is good. Oh, the joys of those who take refuge in him! Fear the Lord, you his godly people, for those who fear him will have all they need. Even strong young lions sometimes go hungry, but those who trust in the Lord will lack no good thing.”
‭‭Psalms‬ ‭34:8-10‬ ‭NLT‬‬
MOLESKIN:
Went to Vegas on a business trip this week and everyone I mentioned it to laughed and said stuff like “sin city”, “what happens there stays there”, and “try not to lose your shirt” in an approving and joking manner.  Having battled sexual sin and the temptation of pornography in media most of my life… I see sin as no laughing matter.  As a believer and follower of Jesus Christ, I choose to battle my sin on my knees looking to a good and loving Savior who willfully died a brutal death on the cross to free me from the power of sin.  Encouraged the PAX to pray for and help those fighting various sin and temptations in their lives.
ANNOUNCEMENTS:
Bring donations!

He is Risen Indeed

  • Welcome – slight chill @ 43 degrees – clear skys – Moon sliver in the sky.
  • Warmup:
    • 10 SSH, 10 Tempo Merkins, 10 Tempo Iron Mikes
    • Mosey to High School Entrance – 10 Monkey Humpers, 10 Pickle Pounders
    • Mosey to All Saints Entrance – 10 Smurf Jacks
    • Side Hops (both directions) , Kereokee towards CMU Pile, Bernie to CMU Pile
  • Workout:
    • Every Minute on the Minute workout for 40 minutes – then take a 20 second rest at end of each minute.
    • During that 20 seconds do a “Chipper Switch” where teams of two trade off doing CMU plaster chipping for the next minute (they were given hammer and chizels) – To become a Chipper or sweeper you had to do 10 Burpees to start.
    • The rest of the HIMs cary as fast as they can CMU’s out to a counting “Grid” of 10 rows by 10 columns.
    • We moved 216 blocks between the seven of us (roughly 30 CMU’s each) and changed a very messy CMU pile into nice and neat CMU pile.
    • The theme was – that we were rolling away the stone from the Tomb to see if Jesus was in the tomb – Alas – He was not there – so we cleaned up the tomb and left it nicer than when we found it.
    • At the 10 Minute Mark we added 1 Blockee to each CMU drop off.
  • Wrap Up
      • At 6:03 we started re-stacking all 216 blocks back into a neat pile.  We went over a little in time but were very grateful that Jesus was not in the tomb.
      • “Galations 2:20 I have been crucified with Christ [in Him I have shared His crucifixion]; it is no longer I who live, but Christ (the Messiah) lives in me; and the life I now live in the body I live by faith in (by adherence to and reliance on and complete trust in) the Son of God, Who loved me and gave Himself up for me.
      • To me this is a great faith & gospel summary verse – Go out and live by faith today! Christ is in you!

Passing the Torch!

THE SCENE:  A couple of degrees below freezing…

F3 WELCOME & DISCLAIMER:

Forgot to mention that I am not a professional…  However I am sure the PAX is aware of that by now!

WARM-O-RAMA:
30 SSH

10 Tempo Merkins

10 Tempo Squats

Baby Arm Circles Forward/Reverse

THA-THANG:

Drawed the number 2 with GPS with 3 stations located in the park.

Station 1 – Bear Crawl around the tennis court with 5 Burpees at each corner.  Run and touch gate then proceed to Station 2.

Station 2 – at the back parking lot I placed some modified CMU’s in the grass next to the trail entrance.  We used these CMU’s for 20 Curls and 20 Overhead Presses.  Then run over to the boat ramp.

Station 3 –  We did 20 Dry Docks facing downhill on the ramp.  Then starting at the water, 20 Squat Jumps up the ramp.  Then we ran back to the Tennis Court.

Rinse and Repeat as many times as you could.

MARY:
ATM closeout led by Cap’n Crunch

CIRCLE OF TRUST/BOM:

Passed the Flag over to Stripped, he is a wonderful asset to the Equalizer.  Not only is he accountable at the workouts, he is also accountable to reach out to brothers that are needing help outside of the workouts.  I am grateful that the Equalizer is in good hands!

“Leadership is not about a title or a designation.  It’s about impact, influence,  and inspiration.”

MOLESKIN:
Was one of the most boring workouts I have put together but drawing the 2 for our 2 year anniversary was very important for me.  However it did turn into a pretty good beatdown, so I plan to use it again soon!
ANNOUNCEMENTS:
Hardship Hill 10/2!!!