F3 Knoxville

Tag: I-Beam

The Extra Run

The Scene: 57 and clear

F3 Welcome & Disclaimer

Warm-O-Rama:
400m Run
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins 30x OYO
Squat 15x IC
10x KB facing Burpees
400m Run

Tha Thang:
50x American KB swings
40x Sumo deadlift high pull
30x KB sit ups
20x Side-step goblet squats
10x KB Sit-up and stand-ups
50m Waiter Walk – Right out, Left Back
10x KB Sit-up and stand-ups
20x Sumo deadlift high pull
30x KB sit ups
40x American KB swings
50x goblet squats

400m Run (one more, just for fun!)

Count-Off and Name-O-Rama

WORD: Few things can help an individual more than to place responsibility on him, and to let him know that you trust him. –Booker T. Washington

Merkin Mayhem and Mayberry Macarena

Scene: 57 and clear

Welcome and Disclaimer

Warm-o-Rama

IC 4ct BAC, forwards and backwards
IC 4ct Michael Phelps
IC 4ct Confused Penguin
Little bit o’this and o’that

The THANG

Strollin – walk across the parking lot, no Mosey due to sore legs

5 rounds rounds of Merkin Mayhem slowly
– 10 diamond
– 10 normal
– 10 wide
– Rest with a shakeout and Deadbug x 10 IC 4ct

5 rounds
– 10 IC SSH
– 10 IC Merkins
– 30 second rest between

5 rounds slowly
– 10 Turkish getups
– 10 Love machines (BBS with tabletop)
– 10 Spider-Man push ups

5 rounds of
– 10 x 4ct Freddie Mercury
– 10 steps Lizard walk
– 10 x 4ct V up

Ab-o-Rama

Mayberry Macarena (named by I-Beam)
– assume plank position and hold while you
– Tap ears
– Tap shoulders
– Tap hips
– Tap knees
– Tap toes
Floor wipers
Reverse crunch

Name-o-Rama

BOM

These shoes.
These are my Ragnar shoes.
Bought on sale at Academy sports.
Took me farther than I ever ran before.
And still my feet hurt.
Because it was not the shoes that took me through the race, it was the group of men I ran with that pushed me to finish the race. It was not only their strength and encouragement but their faith and belief in me that I wouldn’t let them down. For example, I was waiting to get started on my 3rd leg, the longest leg I ran in the race, and the leg I was the most worried about going into the race. As I was getting ready to leave I looked over and all 3 of my teammates were on the phone talking to their wives. And what struck me is not that they were on the phone, or not pumping me up, but that they had the confidence in me to finish this leg without problem. They didn’t need to cheer me know because they already knew I was going to do it, even though I didn’t know it.  But they knew I wouldn’t let them down. As I was midway through the leg and realizingI hated running, and at that point life and everything else, their confidence in me kicked in and helped me through. In turn it was the same confidence and faith I had in them to finish their legs of the race.

Well I tell you this, it is the same faith and belief that God wants us to have in Him. Unfailing, unwavering belief that He is behind us pushing us to go forward, arms out to catch us when we fall, and  also in front of us leading the way. He has a plan for us, and when we put our faith in Him, He will do great things.

“Trust in the Lord with all your heart and lean not on your own understanding. In all ways submit to him and he will make your paths straight” Proverbs 3:5

40 Days of Lent – Love through the Trials

The Scene:  35 Degrees.  Clear.

Welcome and Disclaimer

COP

Warm-O-Rama

  • SSH x 25 (IC)
  • Imperial Walkers x 20 (IC)
  • Burpees x 5 (OYO)
  • Cherry Pickers x 10 (IC)
  • Mosey around the parking lot

 The Thang

Suicides:

  • Two feet hops
  • Wheel barrows
  • Sprints

Defensive Sliding through the cones

Four Corners (10 minutes)

  • Should Taps x 25
  • Squats x 50
  • Burpees x 25
  • Smurf Jacks x 50
  • Mosey around the parking lot

Mosey to The Sophomore

  • Doras – 200 American Hammers

Mosey back to Start

Mary

  • Plank
  • Box cutters x 30 (IC)

 COT

Name-O-Rama: 9 PAX

BOM: Lent is a 40 day season of repentance and renewal to ready ourselves to remember and celebrate the heart of the Christian gospel: the death and resurrection of Jesus (Good Friday and Easter). Lamentations 3: 1-8 & 21-24

At times we all enter periods of suffering. In those times it may feel like God is against you, that he is causing your suffering, and that he is ignoring your prayers. When this is the case, remember that he sent his one and only son to earth to die for our sins. Jesus suffered the ultimate suffering in order to enter into our suffering and pull us out of it.

Even through the tears of suffering, maintain hope in Jesus’ work on the cross, and the love that shows he has for us.

Moleskin:  Solid workout for Archie’s VQ!!  Looking forward to his next one.  The mumble chatter was good, the effort was great!  Way to go, Men!!

Island Hopping

The Scene – 39 and clear

F3 Welcome and Disclaimer

Warm-O-Rama

COP

SSH x 20 (IC)

Cherry Pickers X 10 (IC)

LBAC Forward and Back x 10 (IC)

Squats x 20 (IC)

Tha Thang

Mosey to big parking lot

10 Islands in the parking lot. Start out with 2 merkins at first island, run to 2nd island and do 4 merkins, adding 2 merkins per island.  Then repeat-o with the other exercises

Merkins (+2 at each island) Total of 110

Squats (+5 at each island) Total of 275

BBS (+2 at each island) Total of 110

Burpees (+2 at each island) Total of 110

Mosey back to AO

Mary

Wind Shield Wipers (Mayberry)

Box Cutters (Toto)

LBC (Buehler, 100 for Junk)

Count off and Name – O – Rama

BOM

Calling on the name of God. Exodus 3:14 “God said to Moses, “I Am that I Am.” And He said “Say this to the people of Israel, ‘I Am has sent me to you.”

When we describe ourselves we say “I am tired”, “I am not a leader”, “I am the boss” or “I am awesome”. We are calling the name of God every time.  If we are weak or tired, we have called on the name of God.  If we have accomplished some great task that we are proud of, we have called on the name of God.  Remember that it is God that gives us strength, quenches our thirst and helps us to accomplish everything we do.

Moleskin

Great morning to start the week off right!   The satellite pictures I studied in developing the plan did not show that the parking lot was sloped!  The men all gave 100%.

“I can’t” = bullshit

Welcome and disclaimer

Warm-o-Rama
10 burpees
OMC Merkins

The THANG

Mosey to the softball field, pause for the 6, pinwheels and squats

Field of dreams audible to the outfield due to mush.
Home 10 burpees 10 Merkins run to first

1st base – BBS until relieved

2nd base – Dry docs

3rd base – Domo squats

Sitting in the stands
Reverse BC up the bleachers (feet first)
BC across the bleachers
BC down the bleachers head first (audible cause bleachers were we and slippery)

Mosey to the steps and bear crawl down

On the Dawn Wall
10 Burpees at the bottom
10 Dry docs at the top

Mosey towards the AO pause part way for the 6 Merkins and box jumps

Ab-o-Rama
Lego Batman has 9 abs
V-ups
Floor wipers
American Hammers

Name-o-Rama

BOM

“I can’t” = bullshit. Is it that you “can’t” or that you “won’t”.  Michael Jordan once said “I can accept failure, what I can’t accept is not trying.”  We as men of this world get caught up in the societal message that we aren’t good enough, someone is always better, we aren’t strong enough.  In the end it’s the same message “you can’t do it.”

And so many men buy into this mentality. They don’t care anymore, they don’t workout, and they sure as crap don’t get up early and post to F3. But some men here are just as guilty of the “I can’t” attitude. “I can’t go up that hill, I can’t do nor Merkins, I can’t go any harder, I can’t finish.” And those “I’s” turn into “my’s”. “My legs hurt, my arms hurt, my back hurts, etc.”

So, what is your goal? What is you mountain to overcome? Are your tired of being the 6? Does it bug you not to finish a run? Are you pissed you can’t do pull ups, Merkins, or sprints? Maybe it’s not physical, maybe it’s to be a better husband, dad, boss, employee, coworker.

Here’s the deal, maybe you need help, maybe you need support, encouragement, and love. Well, welcome to F3. And while I have mostly been talking about it physically, we also need the love, support, and encouragement spiritually. Jesus wants us to share our lives with Him, and not just the bad times when we really need Him but the good times too. And He will give us strength to do all the things we want to do.
Philippians 4:13 “I can do all things through Him who gives me strength”

All things.  Not just the physical, the mental, the emotional, the spiritual, but ALL things through Him who gives me strength. We should all spend some time with Him, and ask about the things we “can” do and forget about the things we “can’t” do.