F3 Knoxville

Tag: Junk

Pee Rock Pyramid

THE SCENE: 69 and foggy
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Run in place / high knees ~ 1 min
SSH Burpees IC x 25
Nose Wipers IC x 10
Run Stance Squat Jump IC x 20
THA-THANG:

Mosey to pee rocks.
1. Grab 2 handheld (brick sized) rocks
a. Iron Squats IC x 20
b. Wonderbra IC x 20
2. Put small rocks back & grab a large rock
a. Hip Thrusters IC x 20

Pyramids with big rock. After each round run across parking lot to the gate & back.

With a single large Pee-Rock (aka Coupon) complete 7 Rounds of exercises, adding a new exercise each round.

  • 5 Burpees
  • 15 Merkins
  • 20 Goblet Squats
  • 25 Curls
  • 30 OH Press
  • 35 Hip Thrusters
  • 40 BBS

MARY:
Pretzel Crunches IC x 15 each side
Protractors
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST:
BOM:  Showed a quick clip of Penn Jillette (an Atheist) expressing his views on proselytization. His view: if you truly believe something to be true (i.e. heaven/hell, Jesus is the only way to heaven) and don’t share your faith about that item then you are in fact hating your fellow man. He goes on to say that if he truly believes a bus is about to hit someone, then he is eventually going to help that person get out of the way. He says Christians who don’t proselytize are the equivalent of letting that same person get run over by the bus. Honestly, he’s right. This video hits close to home because it is true of many Christians. My challenge to the PAX was to take time to reflect on this. Who do you share your faith with? Do you take your DRP when it comes to sharing your faith and having tough conversations?

Burpee Attack

THE SCENE: 61 degrees and PERFECT

F3 WELCOME & DISCLAIMER

WARM-O-RAMA

SSH X20

Baby arm circles x20

Mosey around the parking lot

SSH burpees x5

Karate kid burpees x 5

Plank jack burpees x5

Inch worm burpees x5

LBC burpees x5 (5 LBCs in between)

THA-THANG:

Mosey to soccer field

Diamond burpee x5 (5 diamond merks inbetween)

Donkey kick burpee x5

Superman burpee x5 (5 sec hold)

Rocketts burpee x5 (touch each toe 5 times)

 

Mosey to the dugout stands

Decline burpee x5

Ratchet squat burpee x5

Box jump burpee x5

Fence cling “30” count

Fence sit “30” count

Balls to the wall “30” count w/ 4 merkins

 

Bear crawl up hill and mosey to Turf field #1

Candlestick burpee x5

Domo burpee x5

Long jump burpee x5

(Run 10 yards and jump as far as you can, do burpee)

 

Competition 2 teams of 10;

Two men bear crawl to midline while team high knees with them. Switch every 50 yards until all have crawled.

Then burpees x5

Roll burpees x10 across the field

 

Competition same teams:

All members Bernie sanders to midline, sprint back, Bernie sanders to other goalline then sprint back (2 burpees on the way)

All do burpee x5

 

Ring o burpees:

Circle up. While pax member runs around outside we hold al gore and then do burpee on return. Burpee count 20

MARY:

Reps of 5 three count inbetween

Flutter burpees x5

(122 burpees total + -)

CIRCLE OF TRUST:

Doing more than what’s required.

One of the things that my wife and her father has taught me is to do things better than needed. It use to drive me crazy that they would be so intense on perfection and doing things exactly right or better than what was asked of them. My thought process was just get it done, get it done right, but just get it done and do it quick.

She has taught me to take my time at things when I can and really look at details and how it can be done the best way not just “done”.

Challenge: the next thing you are tasked to do, do it one to two steps better.

BOM

ANNOUNCEMENTS:
October 6, Trail run with Moses

October 28, Truckin to the Pound

November 4, 2year anniversary of F3 Knoxville

Beer Run

The Scene: 72 and clear

F3 Welcome and Disclaimer

Tha Thang:
COP

SSH x20 IC
LBAC IC x10 forward, 10 backward
Little some o’ this/that x2
Imperial Walkers IC x20
Carolina dry docks ICx20
Squats ICx20
Jack Webb – to the grass. 4:1 Merkins to Raise the Roof

Beer Run
Partner up
Run from the coupon pile to the grassy knoll
Coupon pile – grab a coupon, run back
Grassy knoll – Al Gore, 12oz curls

Pizza Run – groups of 4
Grassy knoll – 10 overhead presses, deliver the pizza back to the pile
Coupon pile – ultimate keg stand (hold partners feet on your shoulders, squats til the pizza gets back)

Puke and Rally
Wide line
Forward roll, 5 Carolina dry docks (rinse and repeat)

Walk of shame
Bear crawl the perimeter of the parking lot
In line, x10 on a 4-count, 10 squats between each set

Hoof it back down, pick up the 6 and hustle back to AO

MARY

Hello Dolly

Flutter Kicks

LBC x4 count – 25 IC each

BOM
“And he called the twelve together and gave them power and authority over all demons and to cure diseases, and he sent them out to proclaim the kingdom of God and to heal. And he said to them, “Take nothing for your journey, no staff, nor bag, nor bread, nor money; and do not have two tunics….And they departed and went through the villages, preaching the gospel and healing everywhere.”
‭‭Luke‬ ‭9:1-3, 5-6‬ ‭ESV‬‬
“On their return the apostles told him all that they had done. And he took them and withdrew apart to a town called Bethsaida. When the crowds learned it, they followed him, and he welcomed them and spoke to them of the kingdom of God and cured those who had need of healing. Now the day began to wear away, and the twelve came and said to him, “Send the crowd away to go into the surrounding villages and countryside to find lodging and get provisions, for we are here in a desolate place.” But he said to them, “You give them something to eat.” They said, “We have no more than five loaves and two fish—unless we are to go and buy food for all these people.” For there were about five thousand men. And he said to his disciples, “Have them sit down in groups of about fifty each.””
‭‭Luke‬ ‭9:10-14‬ ‭ESV‬‬

Once we learn to put our faith in God it becomes second nature to “trust” him in the small things. We get to work and can look around at our lives and say we “trust” him, even “serve” him by our typical functions. In this case, the disciples had just been authorized with power to do all the things that they had seen Jesus doing. They went out and did as they were told and came back to excitedly report to Jesus that they had been successful. But 5 minutes later when a really big problem was presented, they handled it the same way that we do. “Oh crap man, that’s a big one. I don’t think it can be done”

Where in your life is Jesus telling you to “give them something to eat?” What is the big challenge He is telling you to have big, ACTIVE faith about? Find it and do it!

Moleskin
This was a brutal shoulder workout. The forward rolls in the rain on muddy grass were crazy and the guys worked hard. Not every Q is this much fun!

If Junk was an Indian

The scene : MUGGY MAYBE!

F3 Welcome and Disclaimer

The Theme: If Junk was an Indian…….man he is fast!

Tha-Thang
COP
Monkey Humpers x20 oyo
Squats x10
Smurf Jacks x10
SSH x 20
LBC x15
RBC x15
Burpo x10

Indian Run to the PAVALON. ALL PAX stay together and we made 3 stops for LBC, squats, and merkins on the way

PAVALON.
3 sets of
Leg ups x20 each leg IC
LBC x20
squats x20
Pull ups x5 plus one more set to make 20 reps total

Working on Form NOT reps!

Ran out of time so we Indian ran back to the AO. On the way, double Indian run race! Back 2 guys race to the front and so on.

Gotta cash out, right?
Burpicides on the Tennis court, 5 burps, 4,3,2,1……until time ran out.

WORD:
Plain and simple, Find time, REAL/QUALITY time with your M. With our busy lives, we need to find quality time with our Ms to grow our relationships with each other and if you have kids, it spills over into fatherhood and sets examples for your kids.

The Importance of Fatherhood

The Scene: 68 and gloomy!

F3 Welcome & Disclaimer

Warm-O-Rama
– Side Straddle Hop x 25
– Imperial Squat Walkers X 20
– Arm Circles x 16 each way
– Merkins x 10

Mosey Lower Parking Lot – Partner up in 3’s

Blockee Burp and Merk up to 10 – 1 Burpee with CMU increasing the push-ups every time up to 10. In cadence

Parking Lot Sprints – 5 Sets each
– Partner 1 – Rows
– Partner 2 – Curls
– Partner 3 – Running

Blockee Burp and Merk up to 10 – Burpee with CMU increasing the push-ups every time up to 10. In cadence

4 Corner Escalator – 10 burpees, 20 Squat Jumps, 30 merkins, 40 squats
– 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

Aiken Legs – CMU on side for box jumps
– Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

MARY
– Flutter kicks x 25
– Sun dial x 20

COT
Communicate
With Father’s day this past week what comes to mind when you think of the word father?

Whether the answers are positive or not, one thing was clear: fathers have a tremendous impact on their children.

It has been said that children grow up with the desire to either be like, or be nothing like, their father.

With so much at stake, how can we ensure that we become good fathers?

The Bible has a lot to say on the matter. God calls himself father. Some of our best lessons on how to be a good father come from observing God interact with His children throughout Scripture.

The Genesis account of creation begins with God speaking the universe into existence. It then goes on to chronicle His conversations with mankind, starting with Adam and continuing on through angels, dreams, and prophets. In later Scriptures we learn that God also spoke through his Son, Jesus, and through the Holy Spirit.

If we are to father like the Father, then we must learn to communicate—frequently.

This can be difficult for us as men. The pressures of work and our various responsibilities often leave us drained. By the time we get home we often don’t want to talk. We may say little to our wives and even less to our children. We just want to find a quiet place to unwind.

While this is understandable, we dare not stay silent too long. Our children need our input. A father’s words are powerful and can often define the course of a child’s entire life. A lack of words can leave our children lost and without direction. We must take care not to give our best words to our employers and leave our wives and children with our leftovers.

What was the last thing that you said to your children? Was it a command, an expression of disapproval, or a proclamation of your love and admiration? What if those words were the last that they ever heard you speak?

Pray that God gives you the wisdom to know which words your child needs to hear from you, and the courage to speak them.