F3 Knoxville

Tag: Iceman

The Wilderness Express

THE SCENE: Another oddly clear and warm November morning

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
20x IC Tick-Tock Hops
5x IC Torso Twists
20x IC Standing Jackknife
10x IC Cherry Pickers
20x IC Imperial Walker Squats
20x IC Slow Squats
Al Gore 30secs

THA-THANG:
A running tour of the park with various stops. ALL ABOARD!!!

  1. Snake Hops
  2. Frog Jumps / Inchworm Merks / Ape Shuffle
  3. 40x V-Ups
  4. 40x Star Jumps
  5. 40x IC Mtn Climbers
  6. 40x IC Flutter Kicks
  7. Sandbag passing recovery
  8. Lunges to next stop
  9. Rev Bear Crawl up the hill!
  10. 20x Chin-ups

MARY:
At the Grinder/Scrapyard:
10x Bench Jumps
Bernie Sanders across the court
Grape Vine down the road
10x Incline Merks
Rinse and Repeat

Ring of fire Merks and 45 degrees

COUNT-OFF & NAME-O-RAMA
11:

  • Snorkel, Butterfingers, Pinnocchio, Moses, Wall Ball, Fins, Umbro, Iceman, Flash, FNG (Urkel)

CIRCLE OF TRUST/BOM:
With Thanksgiving coming up, thinking about being thankful. A big part of that is remembering the things God has done to bring us to where we are now. Remembering how God has used good and bad times to make us stronger and draw us closer to Him. Take some time today to reflect on those times and see how God used them to make you better and lean on Him more.

ANNOUNCEMENTS:
Some guys are going out to the big event in Chattanooga

I didn’t know you could do that much with a CMU

THE SCENE: The Bomb Shelter, 38 cold and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20
Merkins x10
Cherry Pickers x5

W/CMUs
Curl,press,tri x 5
Mary Catherine’s x 5
Goblet Squats x5

THA-THANG:

Trail of Tears-
6 Cones set up along the trail
Mosey with CMU up trail
At each cone, do
Squats, Curl-Press-Tris, Mary Catherine’s
Qty marked at cones (5,10,15,20)….slight alteration at 15 and 20*

Mosey back to Grinder
Partner up:
Partner one does 60 yd farmer walk while partner does exercise switching on return. Total of 100 Merkins , 200 squat jumps.

Circle up:
“The wave” do the wave by clean and pressing CMU overhead. Repeat till the wave looks smooth!

5 diamond mercians

MARY:
Circle of pain: Sit on CMU leg lifts while one runs around pressing down on legs. Boat/Canoe
COUNT-OFF & NAME-O-RAMA

Slugger, Pinocchio, FNG (The Flash), Drifter, Mr. Rogers, Snorkle, Moses, Iceman, Butterfingers, Fins, Tank (QIC)

CIRCLE OF TRUST/BOM:

The new testament specifically says love one another 15 separate times. John 13:34 says “so now I am giving you a new commandment, love each other just as I have loved you…This will show the world that you are my disciples.”

Billy Graham :”Yes, the Bible certainly tells us to love others, even if they aren’t very lovable! But what does it mean to love others? All too often, I’m afraid, we confuse liking someone with loving them”…. “And this isn’t necessarily wrong, as far as it goes; a husband (for example) should genuinely like his wife and enjoy being in her company.”

But….”Does this mean we can’t love someone who’s difficult to like? No, it doesn’t, not if we understand the kind of love God has for us. God loves us not because we’re perfect, or even likeable, because we aren’t. We fall far short of what He wants us to be, yet the Bible says He still loves us. And unlike our love for others, His love means He always wants what’s best for us, although we don’t deserve it.

This is the way God wants us to love others — by seeking what’s best for them. No, (some people) may not be likeable, but have you ever asked God to change (them)? Have you ever gone out of your way to show love for (them), even if (they) don’t deserve it? Open your heart and life to Christ’s transforming love. Then remember: “We love because he first loved us” (1 John 4:19).

MOLESKIN:
PAX was a little quiet this morning but then again it’s my first time on Q st the Bomb Shelter. I enjoyed getting to meet the guys better there and they have an excellent group of men. A great AO too!
ANNOUNCEMENTS:
Mentor workout on Dec 3rd st Maynard Elementary.

Extra Weight Keeps You Warm

THE SCENE: Upper 40’s Misting and Wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Active Mosey to 1st Location of Beatdown With Warm-Up Movements

  • Skip to SSH (ICx25)
  • Mosey Arm Circles to Imperial Walkers (ICx20)
  • Side Shuffle (Both Sides) to Burpees (OYOx5)
  • Bernie Sanders Up The Hill (x5)
  • Mosey to Walking Lt. Dans (1:4 Squat:Walking Lunges) (Work Up to 5 Squats)
    • Mumble-chatter “Yes, This Is Still Part of The Warm Up.”
  • Absolution – Plank, Groiner, Mahktar N’ Diayes, Chillcut, Plank (8 Countx15)

THA-THANG:
Each PAX Find 2 Equal Sized Rocks.

  • Dodo Bird (x10)
  • Iron Hulks (1:4 Merkins:Push Press) (Work up to 5 Merkins)
  • V-Ups (x10)
  • Overhead Squats (x10)
  • Bear Crawl (Backward Up Hill, Forward Down)

Mosey Back To The Grinder (Stopping For 15 Merkins Rotating at Top With 1 Hand In The Air)

Mumble-chatter “Are We Done Warming-Up Yet?”
“Yes, Now We Mosey To The Beatdown.”

MARY:
Single Leg Step-Ups (x10ea.)
4 Sprints
Bench Pull-Ups (x10)
LBC (x30)

COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
Talking Points:
Staying Motivated, Being an Inspiration to Those Around You.
The Feeling of Surrounding Yourself With a Team of HIMs Getting Better Together. Not a competition between each other like we see in everyday life, but more like that competitive athletic team where we hold the person to our right and left to a higher standard. I Get Better Because He Gets Better; Therefore, We All Get Better.
Refereed to “The Beast Inside”…IT STILL LIVES!
MOLESKIN:
The Desire, Strength and Willingness To Overcome and Succeed With This PAX is a True Blessing! I Find Myself Overwhelmed With Excitement Every Tuesday, Thursday, and Saturday. Many of the PAX Are Gaining The Confidence To VQ And I’m Stoked to See it Happen!
ANNOUNCEMENTS:
No Announcements Were Made.

Gotta get up to get down

THE SCENE: 62* and rainy, great day for a garage sale (Moved warm up to under bridge because of occasional lightning)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops x 20 IC
Imperial squat walkers x10 IC
Tempo merkins x10 IC
THA-THANG:

Run to parking garage on the hop for shelter from lightning.  Partner up, run DORA on the bottom level of garage.  One partner runs to other end of the garage and back while partner two performs exercises.  Between each set of partners, 100 merkins, 200 squats, 200 LBCs.  Recover and 10 count.

On your own, run up parking garage doing exercises listed at each floor.  Upper body going up, lower body coming down.  Exercises as follows:

  • Hand release burpees x10 (AKA HURPEEEEEEEESSS)
  • Carolina dry docks x20
  • Ranger merkins x20
  • Staggered hand merkins x20 (merkin with one hand on curb, one hand on ground, alternating high and low hands)
  • Wall worms across short wall section (walk across wall with hands on ground and feet up on wall)

Start back down the garage, doing lower body exercises on the way down.

  • Burps x20 (burpee with no merkin and no jump, basically hip thrusters)
  • Squat jumps x20
  • Plank jacks x20
  • Pistol squats x20 (using hand on wall for balance)
  • Burpees x10

Plank and wait for 6 to finish.  Pfeiffer takes us shopping for some clearance Halloween candy and the usual geriatric lingerie.  Recover and 10 count.

Circle up on garage deck for boat/canoe ring of fire.  Each PAX on 6 and in boat position.  Going around the circle, each PAX calls canoe (with any variation they want) and back to boat.  Goes all the way around the circle.  Variations on canoe include iron cross flutter kicks, arms up and down canoes, Koombayah canoes, and dolly canoes.  No recover, roll over to plank position and perform 20 four count mountain climbers.  Back to 6, perform 15 box cutters.  Back to plank, 20 merkins.  Back to 6, 20 four count flutter kicks.

Recover and 10 count.  Mosey back to start point for count and name-o-rama

COUNT-OFF & NAME-O-RAMA
11 PAX – Quarantine, Uncle Rico, Swanson, A Rod, Goat Tongue, Guppy, Iceman, G6, Frank, Pfeiffer, Abort
CIRCLE OF TRUST/BOM:
Quick word and prayer, didn’t push our luck out in the open.

Zero Burpees

THE SCENE: Clear and crisp, couldn’t be better to finish out October with a bang!
F3 WELCOME & DISCLAIMER
2 FNGs! Welcome!
WARM-O-RAMA:
Halloween treat was promised: a workout with zero burpees.  Therefore:

  • Zero Burpees IC
  • Recover
  • SSH x20 IC
  • 2 Burpees OYO
  • TN Rocking Chairs x20 IC (I think some people got it figured out by rep 20)
  • 4 Burpees OYO
  • Pickle Pusher Merkins x10 IC (1-Down 2-Push your Pickle Parallel to the Pavement 3-Pull out 4-Up)
  • 6 Burpees OYO
  • Imperial Walkers x15 IC
  • 8 Burpees OYO
  • Al Gore Tuck Jumps x6 IC (hold Al Gore for 10 count, explode to Tuck Jump)
  • 10 Burpees OYO
  • LBAC x20 each fwd/back IC

Mosey to the Scrapyard

THA-THANG:
Increasing rep circuit:

Pullups 1 2 3 4 5
Squat Jumps 2 4 6 8 10
Dips 3 6 9 12 15
BBS 4 8 12 16 20
Across the Grinder: Crab Fwd Bear Fwd Burpee Broad Jump Bernie
Return trip: Crab Rev Bear Rev Mosey Bernie

Blacksnake around the park, 2 stops.

Stop 1: Partner up, share 50 BBS. They only count if partner is in Al Gore

Stop 2: Partner up, share 40 Squirkins: P1 holds up P2 feet, does squats while P2 does merkins

MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
15 PAX including 2 FNGs: Butterfingers and Iceman
CIRCLE OF TRUST/BOM:
With today being Halloween, you’re going to see a lot of people wearing masks.  As you see those outward masks, take a moment to think about the masks and disguises that people around us wear every day.  There may be deep wounds or scars that they do their best not to show.  The way we interact and respond to them can either entrench that mask even more deeply or it can help loosen it a bit.

With that in mind, as you go through your day give grace to others if they react or respond to you in a negative or unexpected way.  They may be acting from a place of that pain that they are trying so hard to keep hidden.  As you show grace and demonstrate Christ’s love in the situation, you can be an instrument that God uses to bring healing.

Also, examine yourself and see what masks you may be wearing.  Not that you should always be an open book and dump everything on everyone, but consider who may be in your life that you’re hiding from.  Cultivate those deeper relationships that go behind the masks and into the heart of who you truly are.
MOLESKIN:
I love seeing this AO taking off!  What a solid group of HIMs working hard to get better, and growing every time!  It was an honor to lead you today.  Keep up the EHing!

New record for Al Gore Tuck Jumps – 6 today! I’ll keep Q’ing ’em up until we can crank out 10…

ANNOUNCEMENTS:
No Bomb Shelter workout this Saturday… Convergence at the Asylum at 7. Every Knoxville AO coming together for one workout.  It will be epic, you don’t want to miss it!  New location for the 2nd anniversary potluck – details to follow on GroupMe.