F3 Knoxville

Tag: I-Beam

Omelette with Merlot

The Scene: 61 and clear with rain looming

F3 Welcome and Disclaimer

Warm-O-Rama
SSH 20x IC
Chinook x10 IC each direction
Michael Phelps x10 IC
Cherry Pickers x10 IC

Tha-THANG
Mosey to guardrail
Dips x20
Incline merkins x20
LBC x20
Side straddle hop til 6 is up

Mosey to bottom of Matterhorn
Ladder suicides
Run to second cone and back to cone 1
Run to third cone and back to cone 2
Repeat until you end at top

Burpees until 6 is up

Mosey to pavilion
Partner up for Dora
50 pull-ups
100 merkins
200 dips
5 merkin, 10 dips, 15 squat cycle til 6 is up

Mosey to top of Matterhorn

Ladder Suicide back down Matterhorn

Indian Run back to AO

MARY
Flutter kicks x20 IC
Hold feet 6 inches off ground
Hello Dolly’s x20 IC
Hold feet 6 inches off ground
Reverse crunches x10 OYO
Hold feet 6 inches off ground
BBS x20 IC
LBC x20 IC

COT
Count off and Name-o-Rama

BOM
This week has been eye opening for me with employee’s family members passing or having sudden major health issues. I’ve listened to me struggle with their emotions as they process through what is happening. I often take for granted my family. I pondered that yesterday as I went home from work.

Remember, life is short and death is looming for us all. Cherish those around you for you don’t know when your time is up.

Run Forrest Run…

THE SCENE

38 and Clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 IC
Windmill Merkins x10IC
Cherry Pickers x10 IC
Arm Circles Forward x12 IC
Arm Circles Backward x12 IC
Mountain Climbers x15 IC

Mosey to curb and partner up in teams of 3

 

Triple Sprints #1, Upper Body
2 men at Cone 1 (orange cone) and 1 man at Cone 2 (orange cone).  One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone, stopping in the middle at the yellow cone to do 3 burpees.  Then man at Cone 2 runs to Cone 1 while other men do exercises.  First man now runs to Cone 2.  Rinse and repeat for 8 minutes.

Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = CMU BOR / CMU Press

Mosey to road in front of Asylum
– Stop half-way, 4ct Merkins x15

Triple Sprints #2, Abs
Same as before except:
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dolly

Mosey to hill in front of the Asylum

Lt. Dan’s Revenge
Start at base of hill.  Perform 1 Lt. Dan (2 squat, 4 lunges), run the hill.  Rinse and repeat adding 1 Lt. Dan each time then back down (i.e. 2/4, 4/8, 6/12, 8/16, 10/20).

Mosey back up to road in front of the Asylum and form into 4 groups.

Bumper Circuit
One group at cones 1-3, two groups at cone 4. When Q says “go” one team at cone 4 makes the loop up the stairs, down the road and back down the other set of stairs to cone 1. All other groups do the exercise at the cones, alternating between the exercises.  When the group running gets to cone 1 all the groups shift and the group at Cone 4 runs the loop. Rinse and repeat.

Cone 1 – Dry Docks x10 / BBS x10
Cone 2 – Wide Merkins x10 / Squat Jumps x10
Cone 3 – Dive Bombers x10 / Hello Dolly x10
Cone 4 – Reverse Lunges x10 each leg / Superman Swims x10

Mosey to SP

Cash-Out
Flutter Kicks 4ct 25 IC

COT
Number off and Name-O-Rama (42 PAX, 5 FNGs)

BOM
Element of Authentic Manhood – Stewardship
Matthew 25:14-30
“For it will be like a man going on a journey, who called his servants and entrusted to them his property.  To one he gave five talents, to another two, to another one, to each according to his ability. Then he went away.  He who had received the five talents went at once and traded with them, and he made five talents more.  So also he who had the two talents made two talents more.  But he who had received the one talent went and dug in the ground and hid his master’s money.  Now after a long time the master of those servants came and settled accounts with them.  And he who had received the five talents came forward, bringing five talents more, saying, ‘Master, you delivered to me five talents; here I have made five talents more.’ His master said to him, ‘Well done, good and faithful servant. You have been faithful over a little; I will set you over much. Enter into the joy of your master.’  And he also who had the two talents came forward, saying, ‘Master, you delivered to me two talents; here I have made two talents more.’  His master said to him, ‘Well done, good and faithful servant. You have been faithful over a little; I will set you over much. Enter into the joy of your master.’  He also who had received the one talent came forward, saying, ‘Master, I knew you to be a hard man, reaping where you did not sow, and gathering where you scattered no seed, so I was afraid, and I went and hid your talent in the ground. Here you have what is yours.’  But his master answered him, ‘You wicked and slothful servant! You knew that I reap where I have not sown and gather where I scattered no seed?  Then you ought to have invested my money with the bankers, and at my coming I should have received what was my own with interest.  So take the talent from him and give it to him who has the ten talents.  For to everyone who has will more be given, and he will have an abundance. But from the one who has not, even what he has will be taken away.  And cast the worthless servant into the outer darkness. In that place there will be weeping and gnashing of teeth.’

You get one life.  You get one shot at the work and relationships in your life.  Don’t be a consumer.  As HIMs our call is to stewardship, to taking what we have been giving and multiplying it for the glory of another.  It’s counteractive, but this is where real joy come from!  We find our lives as we give them away.

Mosey to Dora

THE SCENE: 42 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops x 20 IC
  • Sumo Squats x 15 IC
  • Burpees x 5

THA-THANG:

Mosey to boat parking lot
Dora’s – light pole to light pole
Find a Battle Buddy
100 – Donkey Kicks
200 – Hand Release Merkins
300 – Jump Squats
Planks when complete

Mosey one lap around boat parking to driveway hill
Yo-levens (courtesy of F3-Swamp Rabbit)
1 BBS at bottom
Bear crawl up hill
10 Burpees
Crab crawl down hill
Repeat, 2/9, 3/8……
Planks when complete
Mosey back to parking lot

MARY:

BBS x 20 IC

Flutter kicks x 20 IC

Hello Dolly’s x 20 IC

Heels to sky x 20 IC

COUNT-OFF & NAME-O-RAMA
1 FNG – FrankNBeans
CIRCLE OF TRUST/BOM:

1 John 1:5 – 2:2 says we should walk in light and admit our sins.  If we admit our sins doesn’t that admit weakness?  What happens when we struggle, have a fight with our wives, get frustrated with our children, have a bad day at work?  Who do we turn too?  How do you attempt to justify the struggle to yourself?  Do you attempt to be better by improving yourself?  

John reminds us to confess our sins and our “advocate” Christ will cleanse us from all unrighteousness.  This my brothers is self-submission.

Goal – “give what God wants from me”

Focus – “changing my heart”

Center of Dependency – “God and His Holy Spirit”

Outcome – “Life”

ANNOUNCEMENTS:
F3 Davidson – PAXs wife struck and kills by by garage truck. Left behind 4 2.0’s. 

Wheelbarrow o’ Junk

The Scene: 66 and clear

F3 Welcome and Disclaimer

Tha Thang:
COP –
SSH x10 IC
Cherry Pickers x10 IC
20 Merkins oyo
LBAC 10 forward 10 reverse IC
Michael Phelpsx5
Little some o’ this/that

Mosey to the coupon pile – partner up – 20x Squadips

Mosey to the boats – burpees til the six is up
20x Merkins – squats – SSH

Mosey to the office – burpees til the six is up
20x Merkins – squats – SSH

Mosey to the Matterhorn – burpees til the six is up
20x Merkins – squats – SSH

Wheelbarrow up the Matterhorn
20x count WB – 20 squats – switch

Junk Mosey back down
20x Merkins – squats – SSH

Mosey back to the rock pile
20x each – curls/press/tri/domo

BOM

“Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers.”
Psalms 1:1-3

The key here is that the tree bears its fruit in season, not every second of every day and not before it is ready. Faithfulness usually takes time. Just because you don’t see fruit yet doesn’t mean you won’t, it just means you need to keep it up and be faithful. Don’t get caught up with the jokers and the smokers…delight in the Lord and His word and you’ll see change.

Moleskin
Wheelbarrowing up the Matterhorn sucked. That is all

Le Kraken

THE SCENE:
57 degrees & storms-a-brewin

Welcome & Disclaimer

THE THANG

COP
SSH x 25 IC
High knees across parking lot
Little bit o’ this
Little bit o’ that
Butt kicks back across parking lot

Mosey towards the Kraken; wagon wheel at halfway point for 1 round of circle burp.

LE KRAKEN:

8 cones are placed in a circle.
Complete the exercise at one cone and then run around
the circle of cones to the next cone (i.e., one loop +
one cone). Rinse & repeat until you have completed
all exercises.

Dry Docks x 30
Narrow Squats x 30
4ct Flutter Kicks x 20
Star Jacks x 30
4ct Should Taps x 20
Reverse Lunges x 30 (each leg is 1)
4ct Hello Dolly x 20
Smurf Jacks x 30

Super 21s:

Perform 1 situp & sprint to opposite side of parking lot.
Perform 1 merkin & sprint back.
Rinse & repeat, adding 1 rep to each round until you perform 21 sit-ups & 21 merkins. (Total rep count is 231 of each exercise if you finish)

Mosey back to AO for Mary:

Shoulder blasters (1 round)
Box Cutters x 25 IC
Mountain Climbers x 25 IC

Number off & Name-o-Rama

BOM:

My wife and I were recently discussing the end of our 20s/beginning of our 30s and she commented that quite frankly she’s glad her 20s are over because they honestly didn’t start off very well. I found it to be an interesting note because it is so easy to remember “the good ole days”. We tend to relish in our past glory and forget the pain & angst that may have also been present.

Joshua Fields Milburn, 1/2 of the due known as “The Minimalists”, published an essay about this titled “30 is NOT the new 20”. Below are a few excerpts that echo what I’m getting at here:

“I officially turned 30 today…They say 30 is the new 20, but to be honest I’m glad that’s not true. I’m moving forward, not backwards.  I’m growing and I’m happy to be 30…today marks a new decade for me, a decade of opportunity…I will embrace this life, even though it scares…me at times. It is the only life I have. And I will love my life–a beautiful, terrifying, wonderous life–through the good times and the bad. Here’s to another 30 years, and then another”

(The full essay is here is anyone is interested: http://www.theminimalists.com/30/)

I think we are all guilty of some remorse when crossing into a new decade. Often we are not where we want to be financially or socially or emotionally or physically. It’s easy to think about how much better we could have been over the last decade if we’d only known what we know now. I challenge all of you, myself included, to focus on the present and plan for the future. Instead of looking backwards on what you haven’t done, remember to seize the opportunities that lie ahead and focus on what you CAN do now blessed to wake up and spend some time in the gloom with out brothers. Relish in that, and seize the day. Conquer the Kraken, and then move on the next one. AYE!