F3 Knoxville

Tag: Junk

Route66 – The Dog Pound Style

The scene: 34 degrees, dark and cool!

F3 Welcome and Disclaimer

Warm-O-Rama:

SSH ICx20
BAC ICx10
RBAC ICx10
ISO arm stretches, swimmers stretch
Squats ICx15

Tha Thang:
PAX moseyed from the parking lot to the loop by the water.

Route 66

The PAX ran the parking lot loop performing the following exercises:

  • Burpees
  • Squats
  • Merkins
  • Star Jacks
  • LBC’s

Repetitions increased at cones placed along the route (1st cone, 1 burpee; 2nd cone, 2 burpees…etc.) to a total of 10 reps.

Mosey back to AO

Mary:
Flutter Kick ICx20
Penguins ICx20
Mountain Climbers ICx20
American Hammers ICx15
V-ups ICx10

Count-Off and Name-O-Rama:

BOM:
P-nut related how our run down Route 66 was an analogy to traveling life’s path. We have distractions along the way, but we need to remember the words of Jesus in Luke 9…and how we must be willing to sacrifice everything in order to truly follow Him.

P-nut then prayed us out- including a prayer request for Pfieffer’s grandfather and relief from holiday stress…especially that stress placed on our wives.

Moleskin:

A group of brave souls with questionable judgment participated in a RUCK/run prior to the beat-down. All PAX were treated to 3 miles and a buffet of burpees, squats and merkins. Spirits were high and the mumblechatter was strong. Great morning at the Pound.

Respectfully submitted,

P-Nut

Shake n’ Bake

The Scene: 30 and clear

F3 Welcome and Disclaimer

THE THANG:
COP – LBAC IC – 10 forward, 10 reverse

Run to the coupon pile and grab a pair
Coupon SSH x 10 IC
Buddha Tempo Squats (arms outstretched holding rocks) x10 IC
Cherry Pickers x10 IC

Mosey to the race track (hockey rink)

SHAKE N’ BAKE
Battle buddy up
– 4 stations at the corners
– partner A does reps while B runs the loop, shoots past A and slingshots B out of the station and into his own loop. A stops at the next station to do reps
Station 1) coupon curl-press-tri-reverse
Station 2) 50 Merkins, 100 LBCs, 150 Squats

When the numbered reps are done, to the center for family dinner

FAMILY DINNER: first man there starts the cycle and everyone else joins as they arrive
30 Mountain Climbers
30 SSH
Repeat

Time trials – do it again, faster!

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

BOM
The Least of These
– yesterday I was meeting someone for breakfast and as I walked in the Cracker Barrel there was a man who was obviously homeless wandering around looking for a place to be seated. He looked at me as if to approach me and then turned away. A few minutes later a waitress had him seated, she was very frustrated, and he began to look at the menu. Without thinking much I asked my waitress if they would feed him and let me pay for it.

Later I was reflecting on how simply and easily that came to do a good work in chair for someone who is destitute. As I was in the middle of patting myself on the back, I recalled the scripture Jesus talking about doing things for “the least of these.”

The next moment feel the Lord saying to me “Good job. That came very naturally and it should. But why is it so hard for you to care for people that you know?”

Your little brother who can’t seem to figure out life. Your boss or coworker who drives you insane. That life-sucking remora that you always seem to run into after church. Your spouse when they are getting on your nerves.

Can you show as much compassion and grace to them that you would show to a homeless man you’ll never see again?

The least of these isn’t just the destitute, it’s also those not experiencing the love of Jesus. Show them that love

Moleskin:

It was downright cold today. The men pushed hard and pushed each other and got better together. We stayed in a fairly tight pack today which was great. With a really broad range of fitness levels and everyone got a good beat down. Nice work gentlemen

Frosty’s Abominable Beatdown

F3 Intro and Disclaimer
Scene: 40, no rain

Warm-O-Rama:
SSH X 25 IC

The Thang:
Mosey to Little Everest
Get a battle buddy for Dora
100 Merkins
200 BBS
300 Squat
Battle Buddy runs up Little Everest and Back

Mosey to the Pavilion
11’s
pullups
burpees at top of hill

Mosey to AO for Mary
Flutter kicks – Toto
Pickle Pounders – Mayberry

COT

Word:
We are not in control of things. Everything changes except for God. How we choose to adapt to the changes makes all the difference.

What does 2403 mean to you?

The Scene: 40 and clear

F3 Welcome and Disclaimer

Pledge

THE THANG

75 years ago when our country was at peace we were attacked by the Japanese at Pearl Harbor 1941. They awoke a sleeping beast. I hope to wake a sleeping beast in each of the PAX. We dedicate this Q to those 2403 American heroes who lost their lives.

COP

Mosey around outhouse and Battle Buddy up.

Grab 1 CMU per Battle Buddy and Mosey to hockey rink

Dora 2403

100 burpees
200 BBS with CMU if possible
300 Merkins
400 Mtn climbers
500 squats with CMU if possible
400 SSH
300 flutter kicks
200 lunges
3 Merkins

Name-O-Rama

BOM

75 years ago yesterday the Japanese lead an unprovoked attack on our country where 2403 Americans were killed. 1777 on the USS Arizona alone.

On this day in history, December 8th, 1941, thousands upon thousands upon thousands of men volunteered to go out and defend their country, their states, their cities/towns, their families and their friends. Gallantry was physically seen when these men laid down their lives to save each other during WWII.

In our society we lose sight of that, we live for ourselves, we live for maybe a few people close to us (wife kids), we live to make more money, buy a big house, drive a fast or sometimes old car. But rarely do we live for each other, and even more rarely does someone make the sacrifice for another.

The men of WWII laid down their lives for their friends. Time after time, these men jumped on grenades, charged enemy entrenchments, and gave their life so that their friends may continue to fight or make it to safety. Their friends. These men died for someone that they loved and were friends with, people they knew intimately.

That makes me think of John 15:13 where Jesus says:

“Greater love has no one than this; to lay down one’s life for his friends”

Jesus died on the cross for His friends, which means He gave himself for all of us, which means He knows us all intimately, which means we are all His friends.

As the PAX broke, Manhattan dropped a nugget of knowledge on me “what’s even more impressive is Jesus gave his life for his enemies too.”

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!