F3 Knoxville

Tag: I-Beam

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.

Flinstone 30s, Pyramids & Grinders

THE SCENE
30 and Breezy

F3 Welcome & Disclaimer

THE THANG
COP
– Running Squats x10 (8ct IC)
– Windmill Merkins x10 (IC)
– Reverse Lunges x12 each leg (IC)
– Arm Circles Forward x12 (IC)
– Arm Circles Backward x12 (IC)

Mosey to back side of the Asylum
– Stop at front parking lot, ATMs & Flutter Kicks x25 (4ct)

Flintstone’s 30s
Every man select a rock (or two)
Individual 30’s on the back hill with rock (going up and down by 5s from x5 to x25 at the top and bottom)
– Double-hand Arm Overhead Press at top x5
– Dead Lifts or Sumo Squats at the bottom x25 (w/ rock)

Mosey to field on Northshore side of the Asylum at the base of Grinch Hill.  Once there, partner up.

Battle Buddy Pyramid
Battle Buddy 1 runs to second cone and does 2 exercises while Battle Buddy 2 does shuttle runs to first cone.  Rinse and repeat.

Each person will do two sets of the exercises in the following order: x5, x10, x15, x10, x5.  We had 2 Rounds:
Rd 1
– Burpees
– Dry Docks

Rd 2
– Narrow Squats
– Wide Merkins

Mosey to SP

Grinders
Battle Buddy bear crawls to the cone and does 2 reps while Battel Buddy 2 is doing squats then runs back.  Switch.

Each round increase by 2 reps until each man does a total of 10 reps.
– Rd 1 = Diamond Merkins
– Rd 2 = Side Lunges (both legs = 1 rep)

COT
Number off and Name-O-Rama (31 PAX, 2 FNGs)

BOM
Character vs. Reputation

“Character is the distinctive qualities that make a man who he truly is deep down inside. Your character is made up of all the qualities that have been deeply ingrained in your mind and spirit. It is your character that determines how you respond to life’s challenges and irritations, to both your victories and defeats. Your reputation is what others think of you; your character is what you truly are. Reputations can be manipulated; character can only be developed. While you have some control over how others see you, you have total control over your true character. The specific character traits that you develop, and live by, determine what kind of man you are.”
– Bohdi Sanders, Men of the Code: Living as a Superior Man

Wearing the F3 means something.  It means you are CHOOSING to be a man who pursues more than the status quo.  That you ACCEPT responsibility to REJECT passivity and LEAD.  You live by a code, I am Third…God, Others, Me.  Character is built through adversity.  Each morning we get out and work hard pushing ourselves and each other to get better physically, mentally and spiritually.  With each workout our character is shaped a little more.

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.”
Romans 8:3-5

MOLESKIN
It was chilly, breezy morning, but we kept moving.  We carried rocks, ran hills, bear crawled, did burpees…all giving 100% with a smile.  It was an honor and blessing to lead this morning.  And just think…we get to do it all again next week!