F3 Knoxville

Tag: I-Beam

Holiness is Not a Trait. It is a Result

THE SCENE: The weather outside is the weather. 

F3 WELCOME & DISCLAIMER: Did this very well.

WARM-O-RAMA:

Blindside warm-upy things (I do the same warm-up every time I Q, pay attention). 

THA-THANG:

Tennis Courts: Each court has a different routine. Both are explained and PAX chooses where to begin. When one is finished, complete the other one. Repeat each routine 5 times. 

  • Routine 1: 
    • 5 Burpees to start 
    • Shuffle along baseline right to left
    • Sprint diagonally to net shuffle along net right to left sprint diagonally to far baseline
    • 5 Burpees 
    • Retrace steps, shuffling left to right this time
    • 5 Burpees at the start
  • Routine 2: 
    • 10 Merkins at the first corner
    • Lunge down baseline
    • Sprint to the opposite baseline along the sideline 
    • 20 LBCs at baseline
    • Lunge to net
    • Bear Crawl to the middle of the net
    • 10 Squats
    • Bear Crawl back to the sideline
    • Walk back to start

Tennis Court Kraken: Grab a CMU. Kraken consists of completing an exercise, taking a lap around the outside of the fence, passing your previous station, and going to the next. All exercises are 20 reps. 

Stations:

  • Merkins
  • 4 ct. Flutter Kicks 
  • OH Press
  • 4 ct. Hello Dolly
  • Squats 
  • Calf Raises
  • LBCs
  • Imperial Walkers 

MARY:

Back and forth between Squat and Merkin Ring of Fire 

COUNT-OFF & NAME-O-RAMA

20 HIMs; 1 FNG (Squeakers); 5 PreRuckers; 1 PreRunner; Several Kotters

CIRCLE OF TRUST/BOM:

Holiness isn’t a trait. It is a result.

THE TRUCK STOP FUNERAL

THE SCENE: Cool but Nice!
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
LBACF, LBACB, Tempo Squats, Tempo Merkins, Mountain Climbers, Cherry Pickers
THA-THANG:
Divide up into 4 teams, one team at each corner of the main parking lot.  At each corner is a cone with 5 exercises and reps written in chalk.  Round 1: Perform all exercises and reps at each corner of the parking lot, recovery mosey in between each corner.  Round 2: Perform just the bottom 4 exercises and reps at each corner, recovery mosey in between each corner. Round 3: the bottom 3.  Round 4: the bottom 2. Round 5: just the last exercise and reps.  Exercises were as follows:

Corner 1: 10 Merkins, 9 Jump Squats, 8 Burpees, 7 Mountain Climbers, 6 Monkey Humpers

Corner 2: 10 SSH (4ct), 9 Windmills (4ct), 8 Body Builders (8ct), 7 Seal Claps, 6 Plank Jacks

Corner 3: 10 Squats, 9 BBS, 8 Diamond Merkins, 7 Werkins, 6 Calve Raises

Corner 4: 10 Flutters (4ct), 9 Hello Dolly (4ct), 8 Box Cutters, 7 Heals to Heaven, 6 4x4s

Mosey to Concrete Stadium Bleachers for EMOM.  We did about 10 rounds of x10 Box Jumps/ x10 Squats and another 5 rounds of x15 Dips/ x15 Calve Raises.

Long Recovery Mosey back to Flag

MARY:
No time but had planned something with a frozen ham that Tail Pipe had brought for Cosmo.  Too bad, so sad.
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:

Luke 12:16-20

16 And he told them this parable: “The ground of a certain rich man yielded an abundant harvest. 17 He thought to himself, ‘What shall I do? I have no place to store my crops.’

18 “Then he said, ‘This is what I’ll do. I will tear down my barns and build bigger ones, and there I will store my surplus grain. 19 And I’ll say to myself, “You have plenty of grain laid up for many years. Take life easy; eat, drink and be merry.”’

20 “But God said to him, ‘You fool! This very night your life will be demanded from you. Then who will get what you have prepared for yourself?’

I had the honor of attending Sgt. Chris Jenkins’ funeral this week.  He was tragically killed on the highway while trying to remove a ladder from the roadway.  The funeral was extremely sad and unfortunately I’ve been to one too many law enforcement funerals.  Not only was his life taken too soon but his son (also an officer), gave a heart-felt eulogy that I will never forget.

Funerals can give one alot of wisdom.  They make you contemplate your own funeral.  I wanted the men at truck stop to pause today and think about their own funeral – who would be there? what would be said about them? would they have any regrets?

After thinking that through, I encouraged them to contemplate their own funeral today and whatever you would regret – whether that’s where your treasure is (like the rich fool in Jesus’ parable), or someone you need to forgive, or telling your children you love them more often, or telling your wife how appreciative you are of her friendship and love – DO IT TODAY.  Life can be taken from us at any moment.

MOLESKIN:
Mayberry was a few minutes late rescuing and cuddling with his new cat.
ANNOUNCEMENTS:
CSAUP – February 26. REGISTER NOW.

Cold, Wet, & Grateful

THE SCENE: Arrived early to see if we needed to move to the Pav-a-lon. We should have and didn’t. COLD AND WET

F3 WELCOME & DISCLAIMER: Did this… poorly, I’m sure

WARM-O-RAMA:

SS IC x20 | LBAC IC x10 each way | Tempo Squats IC x 10

THA-THANG:

Tabata workout with Field Trips. 20 seconds of work, 10 seconds rest. 8 sets per exercise. 3 exercises per round with a Field Trip after each Round. 3 rounds. 

  • Round 1:
    • V-ups 
    • CMU Rows 
    • Squat Jumps 
  • Mosey to BathHouse for 15 incline merkins and 15 decline merkins 
  • Round 2:
    • Hello Dollys 
    • Imperial Squat Walkers 
    • OH Press 
  • Mosey around the BathHouse and back
  • Round 3: 
    • Flutter Kicks 
    • SSH 
    • CMU Jump overs (Did not get to as time was called)

MARY:

No time 

COUNT-OFF & NAME-O-RAMA

6 HIMs. 0 FNGs

Snitch, GoatDish, I-Beam, Tonka, Waxjob, and Blindside on Q

CIRCLE OF TRUST/BOM:

After just a week off from COVID, I am extremely grateful for F3. The text check-ins and guys picking up the Q’s I missed were great, but it was the time away that made me realize just how much I yearn for ALL 3 F’s. It was the longest I’ve got without working out since starting F3 in March of last year, I missed my brothers in the Gloom as well. I’ve always said that the Fellowship aspect of F3 has been the most impactful for me, and not being in the Gloom for a week showed me just how true that was. I also slacked off in my Faith because I didn’t have the kickstart that our COT usually gives me each morning. 

Thank you, men of F3. 

Before a Break

THE SCENE: The weather couldn’t have been better.  Beautiful brisk morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some Motivators and Merkins to start the morning.
THA-THANG:
Simple yet effective workout. Some running with Merkins, Squats, Lunges, Pull Ups, Dry Docks and Mountain Climbers mixed in.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We had a little talk about Chris Norton and the ability of humans to overcome great obstacles with a little help from the Man himself.

Dogpound 1-11-22

THE SCENE: 25 degrees “a dry cold”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Touch Toes – 20 count; Cherry Pickers IC x 5; Sumo Squat and Hold – 20 count; Tempo Squat IC x 5; Rockettes IC x 5; Tempo Merkins IC x 5; Motivators beginning at 4; CMU farmer carries, alternating hands, all the way to base of Matterhorn

THA-THANG:
Partner Up.  One partner completes the prescribed number of reps for the “A” exercise while the other partner goes AMRAP on the “B” exercise, then they switch.  Once each partner has completed 3 sets of each exercise they head up Matterhorn together (detail below).

Round 1 – [A] Squirrel Press x 10 (detail below) / [B] Side Straddle Hops

Round 2 – [A] Over The Top Merkin x 15 / [B] Reverse Lunge

Round 3 – [A] CMU Deadlift x 15 / [B] Switch Climbers

* “Squirrel Press” – holding your CMU a with bicep curl grip – perform perfect squat form to the low position, curl, stand up, curl, overhead press = 1 rep

** Matterhorn – run uphill to the first set of cones (bottom of pull-up area); turn around and Bernie to the second set of cones (top of pull-up area); turn around again and run to the third set of cones at the summit.  Each partner completes 5 burpees at the summit, then heads back down in the same manner.  Q recommends a walking Bernie on the downhill section.

*** Early finishers head back up Matterhorn to meet the Six before beginning the next round

MARY:
Cleaned up debris from a fallen tree limb that was blocking the road near the marina entrance and challenged ourselves with a variety of CMU carries on the way back to the AO
COUNT-OFF & NAME-O-RAMA
8 men accounted for.  Thank you to Mayberry for helping the Q remember to do the Name-O-Rama
CIRCLE OF TRUST/BOM:

2 Chronicles 7:14 – If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven, and I will forgive their sin and will heal their land.
MOLESKIN:

One of my favorite verses.  Stop trying to fix things on your own.  You can’t.  And stop being deceived by the thought that other people need to change their ways so that the world can get back on it’s axis.  Seek God, pray, and repent.  He will meet you right where you are, and he will heal your land.
ANNOUNCEMENTS: