F3 Knoxville

Tag: Jenner

Bleachers and Wallees

The Scene

50’s and gorgeous, 

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

SSH

Mountain Climbers

Tempo Merkins

IW

Crabettes

Tha-Thang

Mosey to bleachers

5 Rounds OYO

Bottom of bleachers complete 5 4-count IW

Bear crawl up bleachers

Top of bleachers complete 5 4-count In and Outs

Crawl Bear/Crab walk back down bleachers

 

When finished we headed to the closest endzone of the football field 

3 rounds (IC) with a shuttle run to 50 yd line in between each round

5 Half Burpees

10 Elbow to Hands Planks

15 Crabettes

Mosey to weight room/bathroom building wall

5 Wallees (Burpee but instead of kicking your feet back on the ground, your feet go up onto a wall) 

Bernie to the beginning of the track 

10 air squats 

Mosey back to the wall 

Repeat 4x

 

Mosey to Track

x2

Mosey 100 meters 

Lunge half the length of the endzone

Bernie second half the length of the endzone

 

x2

Mosey 100 meters 

Reverse Lunge half the length of the endzone

Bernie second half the length of the endzone

 

On the way back to the AO 

30 Rocky Balboas 

Bear Crawl up the hill outside the football field

Repeat 3x

 

Mosey back to AO

 

Mary

10 4-count crabettes 

 

COUNT-OFF & NAME-O-RAMA

9 HIM’s

 

COT/BOM

1 Samuel 24:6

6 He said to his men, “The Lord forbid that I should do this thing to my lord, the Lord’s anointed, to put out my hand against him, seeing he is the Lord’s anointed.” 7 So David persuaded his men with these words and did not permit them to attack Saul. And Saul rose up and left the cave and went on his way.

1 Samuel 25 Nabul and Abigail, Abigail spoke reason into David.

 

At church, we have been studying the life of David. In 1 Samuel 24 David, despite enormous peer pressure, did not take Saul’s life in the cave and listened to the voice of God and showed restraint. In the very next chapter, a man named Nabul insults him and he was ready to take the lives of every man in the town. 

 

The same man shows so much restraint in one challenge because he was in tune with the voice of God. The very next challenge, arguably much less significant of a situation, he was ready to slaughter all the men in a town but listened to the reason of the wife of the man that had wronged him. As high impact men we need to be in tune with God’s voice as much as we can in our lives, but when this is not the case, surrounding ourselves with people who will speak reason to us is a crucial guardrail to have in place. I am thankful for the people in my life that are there to keep me on track when I am not as in tune with God’s voice as a should be. 

MOLESKIN:

ANNOUNCEMENTS:

 

It was a HILL of a day

THE SCENE: Clear and cool, maybe 37 degrees, but otherwise beautiful.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squats x 10
Baby Arm Circles forward & Backward x 10
SSH x 20
Cherry Pickers x 5

THA-THANG:

Station 1
At Station one, El Capitan up the hill.  At the top hold a left leg lunge for 30 seconds, then repeat for right leg
Station 2
Run to the bottom of the stair case.  20 elevated heel Squats, run to the top of the stairs
Station 3
Perform 20 squats, then do a 30 second wall squat
Station 4
In front of the Middle School, elevate your feet, and do elevated plank jacks, then hold for 30 seconds
Station 5
In front of the intermediate school, elevated merkins and a short hold.
second round, one hand on the curb, merkins with a hold.
Station 6
20 Calf Raises, then walk on your toes to station 1
Rinse and repeat, at least two times, stay together and perform as a group.

MARY:
Interpol led us in the Mary as he practices for his VQ.  We did American hammers, flutter kicks, monkey humpers and big boys.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

1 kings 17:4
You shall drink from the Wadi, and I have commanded the ravens to feed you there.
1 kings 17:6
The ravens brought him bread and meat in the morning, and bread and meat in the evening; he drank from the wadi
God will provide.  Just like he did for Elijah, we provides our necessities.  We have food, water, and shelter.  We also need a relationship with God and we need to be willing to ask God for help.  As a man that is a weakness.  Don’t be afraid to ask others for help, or God, and don’t take for granted the things that God provides.

MOLESKIN:

ANNOUNCEMENTS:
Collecting for the Hope Street Mission.

Shamrock Jailbreak Tour

  • Welcome: 29 degrees – Good thing it’s free and clear!
  • Warmup: 
    • ssh
    • cherry pickers
    • 5 burpees
    • 1 burpee per shamrock to the Football field (30 ish burpees)
    • 25 yard mosey @ 25 % effort
    • 50 yard run @ 50 % effort
    • 75 yard sprint @ 75 % effort
    • 100 yard sprint @ 100% effort
  • Workout:
    • The Shamrock Jailbreak Tour:
      • Random HIM, pick a random card from the deck. Jailbreak to the location printed on the card and do the exercise printed on the card.  Someone give a 30 rest count.
      • Repeat
      • Of the 18 cards to choose from we chose:
        • @ Football field Entrance Do: 20 Wear Wolves
        • @ Pull Up bars Do: 20 Pullups
        • @ Football Field do: 2 Lengths of Bernies
        • @ Valley of Death Do: 3 hill to hill climbs
        • @ Football Stadium do: 5 Bleachers (top to bottom – touch railing)
        • @ Catholic High School Main Entrance Overhang Do: 25 Burpees
        • @ AO Home Base do: Bear crawl across parking lot twice
  • Warm Down:
    • 25 Freddy Mercuries
    • 25 Flutter Kicks
    • 5 Leg lifts
    • 10 Gas Pumps
    • 10 Captain Thors
  • Wrap-up:

Shamrock – Faith in His story

THE SCENE: 59F light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tie Fighters x10 both directions

Side Straddle hop (IC) 4 CT x 20

Cherry Pickers 5

THA-THANG:

Mosey to Block Pile 

Rifle carry to the covered walkway 

Snow Angels x25 OYO

7’s: 1 Burpee – bear crawl toe taps forward – 6 Diamond Merkins -bear crawl toe taps back keep going until you hit 6 burpees & 1 Diamond Merkin 

10 – 4 count Twinkle Toes 

10 seesaw lunges right leg

10 – 4 count Twinkle Toes

10 seesaw lunges left leg

20 CMU Squats 

—————

Run a lap

50 Bench Press

25 Curls

Run a lap 5% increase

55 Bench Press

30 Curls

Run a lap 10% increase

60 Bench Press

35 Curls

Run a lap 15% increase

65 Bench Press

40 Curls

MARY:
Early Mary – Flutter Kicks with CMU & American Hammers

Return CMUs

Mosey / bear crawl back to AO.

COUNT-OFF & NAME-O-RAMA

14 including 1 FNG in-and-out
Slappy, Trolley, Betty, Honeydew, Mermaid, Waxjob, Hydro, Wanderer, Interpol, Cheatsheet, Baby Boomer, Jenner, in-and-out, Anchorman,
CIRCLE OF TRUST/BOM:

Hebrews 11:1 Now faith is confidence in what we hope for and assurance about what we do not see. 2 This is what the ancients were commended for.

It goes on to talk about the ancients: Noah, Abraham, Moses and so on. What they went through in life and how God challenged them with tough situations. 

13 All these people were still living by faith when they died. They did not receive the things promised; they only saw them and welcomed them from a distance, admitting that they were foreigners and strangers on earth.

So they trusted that God had everything in control and they were just a small part of His story. 

I mentor a small group of high school guys and last week we asked each other “Do you truly believe that God loves you?”  

I asked them what about when things are going wrong in your life. 

One of my guys said that when he goes through a hard time in his life he just simply has to give it up to God and practice faith. I was humbled by his statement, because I had to admit to him that my go-to reaction to hard times is to try to figure it out and fix it on my own. I end up wasting a lot of time until God smacks me in the head and reminds me that He is there. 

 

Don’t Underestimate Today

The Scene

22 degrees and ice cold

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

  • Motivators
  • Bear Crawl (F/S/B/S)
  • Tempo Squat
  • Merkins
  • Imperial Walkers
  • Toe Tap Jumps

Tha-Thang

Mosey to CMU Pile and grab 2 coupons per person and head to the parking lot

Traveling to the four Corners we will use the following exercises:

  • Murder Bunny 
  • Rifle Carry with Blockee every 5 steps
  • Granny Drag
  • Bernie w/ CMU

At every corner abandon CMU and run back to corner one for work with your second CMU 

  • 10 CMU on Shoulder Split Squats (10 E/S)
  • 20 CMU to Knee Taps
  • 30 SSH w/ block
  • 40 Z press (Seated CMU Press)
  • 50 Opposite Foot Deadlifts
  • 60 Mt Climbers (2 Count)
  • 70 Side Jumps over CMU 
  • 80 Freddy Mercury’s 

Called recover and brought all CMU’s back to corner 1

2 minutes CMU holds (one CMU in each hand). We took turns telling bad dad/lawyer jokes to help the time pass. 

Recover, rack the CMU’s, Mosey back to AO sprinkling in some walking lunges and reverse walking lunges. 

Mary

No Time

COUNT-OFF & NAME-O-RAMA

13 High Impact Men

COT/BOM

I have a confession, on Monday I did the bare minimum at work all day long. I was feeling tired and unmotivated so I did just enough to fly under the radar until it was time to go home. I didn’t feel great about it but it really punched me in the mouth when I woke up on Tuesday morning. School was canceled for my wife and daughters and they got a “snow” day. My wife suggested I take a PTO day and spend time with them. My heart broke. I told her I had way too much to do and some lunch deadlines I had to meet (spreadsheets and reports that I could have done on Monday but…). I was sick over the time with my family I could have had but the “fart sack” on Monday led to a missed opportunity to get closer to my M and Shorties on Tuesday. Later that day I ran into this quote by John Maxwell that hit home and came with perfect timing. 

“We overestimate what we can do tomorrow, we over-exaggerate what we did yesterday and we underestimate what we can do today.” -John Maxwell

If we stay consistent about how we structure our “today’s” the yesterdays and tomorrows will take care of themselves. 

Today is the only moment we have, all we have is now. What is on your daily agenda? What are you putting off until tomorrow? Don’t wait, perform the tasks at a hand and do the best you can today. We never know what tomorrow will hold. 

MOLESKIN:

What is everyone’s go-to song/band right now? Comment under the backblast post in slack and share with the group. 

ANNOUNCEMENTS: