F3 Knoxville

Tag: I-Beam

The Prison Yard

The Scene: 52 and constant rain

F3 Welcome and Disclaimer

THE THANG:
SSH x 20 IC
Michael Phelps x5
Cherry Pickers x10 IC

Mosey to the prison circuit (tennis court)

PRISON BREAK CIRCLE RUN
– line up, Indian run around the court
– first guy sprints to the net and to the end of the line

Mosey to the rock pile

PRISON YARD BEAT DOWN

Battle buddy up
– one guy with a big rock and the other with two mediums.
– run to the grass
– Dora to the pile and back as many times as it takes

BIG ROCK SQUATS
Small Rock Curls
Small rock Merkins
Small rock overhead press
BIG ROCK LBCs
Small rock tricep extensions
Small rock hops

MOVE THE PILE BACK!

PRISON BREAK – relay sprint races

Back to the AO – 8 minutes of abs
– superman
– ab cycle
– boat canoe

BOM:
American prisons, as of 2013 held over 2.2M people. The largest prison population in the world.

We as men have the opportunity to live free lives, and yet so often we opt for prison.

Sometimes we live in prisons for our bodies. We we work out trying to reach a body image at the expense of our families. We enslave our bodies to food, alcohol or drugs.

Far more often we live in a prison of our minds. We enslave ourselves to greed, and success believing somehow that “just a little more” will make us happy. We live under the burden of guilt and shame for any one of a million failures, constantly hearing the lies of our adversary but not calling them out. We bury ourselves in images and fantasies of women who are not our M and then we see them everywhere we go and cannot stop the flood of images. We live lives plagued by fear of failure, insignificance or disaster.

The truth is found in 2 Tim 1:7. That God has given us a spirit not of fear, but of power and love and self control.

Many of us live in a prison for our souls. For those who believe in the existence, life and sacrifice of Jesus we are made free. The prison cell door has been thrown open, and yet so often we opt to stay in the cell.

You have to make the HC to step out every day. As HIMs we need to look at the men around us and extend a hand to help pull them out.

Moleskin

Great work by the men today. Rainy and cold, you busted it pretty good. Way to get better!

Start Together-Finish Together

The Scene: 50 and damp

F3 Welcome and Disclaimer

WARM-O-RAMA:
Imperial Walkers IC 4ct x 25
Burpees 10 OYO
Merkins IC 4ct x 25

THE THANG:
Mosey Indian run style to first stop
Mtn climbers IC 4ct x25
Lunges up the hill 50
Mosey to the pavilion

At pavilion
5 rounds
5 pull ups
10 squats
5 toes to bar
10 good mornings

Mosey to the lower parking lot
5 rounds
10 LBCs
10 burpees
10 Freddie Mercury
10 dry docks

Mosey to CMU trailer
5 rounds
10 bicep curls
10 tri extensions
10 bent over rows
10 thrusters

Merkin relay countdown
Split into teams
Sprint 5 merkin sprint back
Rest of the PAX holds a plank
Sprint 4 merkin sprint back

MARY:
Floor wipers IC 4ct x
American hammers IC 4ct x
V-ups IC 4ct x

WORD:
Never Give Up!

We started off gettin’ the PAX movin’ right off the bat!  Good mumblechatter and an OTB trip to Starbucks brought the PAX closer together after the workout.  Good to see you guys and grab a little Second’F and a great start to Thanksgiving Day!

BOM

In the BOM I talked about Lt. Brian Murphy and how he never gave up, and how he never left anyone behind. At a conference I met Murphy and he added the guys on his shift had an agreement that what they  “Start together finish together.”
Who do you not want to leave behind? What makes you fight and make sure to never give up? Who else chose never to give up? The true constant is Jesus. He never gives up on us. He pursues us to be saved through him. When we live our life for Jesus we have eternal life. Jesus is our savior, and we can only be saved through him. He leads us and he encourages us to be leaders of others. He fights for us, and he doesn’t want to leave behind. He gives us strength, strength to never give up. He pursues us so that we can finish together and begin a new life in heaven. We are encouraged through each other, we fight for each other.

And he gave us F3. He gave us a group of brothers from another mother, and we come out each morning and push each other, we also never leave anyone behind. We always pick up the Six. And I am thankful for that, thankful for you guys, in so many ways that I just can’t say it.

I can think of no better verse to describe this than:

Prov 18-24

“One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother”

Mr. Olympia and Flying Tweet-E

Conditions – 40s and clear

Tweet-E decided to pick the highest wall he could find (chest-high) to do his box-jumps.  He did them all (3+rounds!) and every rep on that wall.  I wouldn’t want to be in his house tonight…the PAX stuck with manageable height walls for a solid workout under I-Beam’s tutelage.

F3 Welcome and Disclaimer

WARM-O-RAMA:
Run in place for 1 minute
Side straddle hop
Run in place for 1 minute
Cherry pickers
Run in place for 1 minute
High knees

Mosey to outhouse

THE THANG:
30 minutes – AMRAP
Box jumps x10
Step ups x10 each leg
Sprint to drive and back
Squats x10
Rear lunges x10 each leg
Calf Raises x10 each leg
Sprint to drive and back
Burpees until PAX returns
Rinse and Repeat

Mosey back to AO

MARY:
Ab cycle:
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:
Arnold Schwarzenegger – Nov 17, 2003 inauguration as California governor
Early in your career, before you became Mr. Olympia, your legs weren’t on par with your upper body. How did you bring them up?
(with accent) “With legs, the key is to shock them to experience substantial growth.”

“Do not neglect the gift you have, which was given you by prophecy when the council of elders laid their hands on you. Practice these things, immerse yourself in them, so that all may see your progress.”
1 Timothy 4:14-15 ESV

UF3 Championship

F3 Welcome and disclaimer

WARM-O-RAMA:
10 burpees
10 mericans
20 Baby arm circles
Mosey and run in place while explaining stations and exercises

THE THANG:

UF3 Championship of the WORLD!

Split into even groups at 5 stations
All exercises at each station will repeat when completed for 5 mins straight.
1 min Recover walk/mosey to next station.

THE FIGHT
Station 1:
10 mericans
15 side straddle hops 3-count
20 squats

Station 2:
10 burpees
15 clean and press w/CMU
20 straight forward air kicks

Station 3:
10 Turkish get ups with KB
15 flying knees in place
20 curl to overhead press w/CMU while moving side to side

Station 4:
10 line sprints
15 bear crawls
20 goblet squats w/CMU

Station 5:
10 burpees
15 squats
20 3-count punches while moving

THE MEDIA TOUR
Indian Run to “little Everest” 10 count rest
THE PICTURE OP
Run up and do 10 rocky balboas with “belt”
Run around road on top back to the bottom of little Everest.
THE PRESS CONFERENCE
Run up and do 30 second l gore then 10 3 count air punches

Mosey to AO

MARY

15 flutter kicks
10 mericans

Count off/ Name o rama

BOM:
Armor of God
Eph 6:10
“Finally, be strong in the Lord and in his mighty power. Put on the full armor of God, so that you can take your stand against the devil’s schemes. For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, and with your feet fitted with the readiness that comes from the gospel of peace. In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. Take the helmet of salvation and the sword of the Spirit, which is the word of God.”

‭‭What was the purpose of the belt in Roman armor?
Everything is held together by the belt.
Protection, starting point for weapons allows for everything to work together.
The Truth…is Jesus, the Bible. The word is what all things should be based on.

Suicide Bells – Ropes & Bells

The Scene:
The Dog Pound – Knoxville, TN – 54 degrees partly cloudy

F3 Welcome and Disclaimer

Warmup:
Baby arm circles
Michael Phelps
KB around the world 10x
KB figure 8s 10x

The Thang:
Mosey to the tennis courts
6 stations on sideline of courts
1) 20x American swings
2) 15x rows
3) 15x goblet squats
After each exercise run to centerline with KB and do 5x mericans w/ row then run back. Drop off KB and run to end line and do 5x mericans, run back to next station.
4) 15x sumo high pulls
5) 10x American Hammers
6) 8x Turkish get ups (4 each arm)
After each exercise do KB lunges to centerline and back. Drop off KB and run to end line and do 5 mericans, run back to next station.

REPEAT 2 times

Farmers walk around court with big KBs as others jump rope
Mosey around both courts
10x mericans
10x shoulder press
10x triceps press
10x bent over rows

MARY

15x Flutterkicks

BOM:
Trust in God to save us not Man

Eph 2:8
For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— 9not by works, so that no one can boast. 10For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.

We make the difference, God planned for us to do his work NOT for us to depend on someone else to do it.