F3 Knoxville

Tag: Kentucky

4 Stations of the Barkley

THE SCENE: Cold. Damp.  Spitting snow at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, 4 ct, x 20 (IC); 2 burpees; CP, IC, x 5; 4 burpees; BAC, forward and back, IC, x 10 each way; 6 burpees
THA-THANG:
Mosey to the Overlook for a Barkley.  Grab a battle buddy, running the perimeter of the Asylum building, with 4 stations.  Each station has 3 exercises, 1 for each lap.

  • Station #1 (Overlook): Merkins x 25; CDD x 25; Dips x 25
  • Station #2 (Westside stop sign):  LBCs (4ct) x 25; American Hammers (4ct) x 25; Hello Dollys (4ct) x 25
  • Station #3 (Old rock pile): Squats (4ct) x 20; Smurf Jacks (4ct) x 20; Iron Mikes (4ct) x 20
  • Station #4 (Eastside stop sign): Burpees x 10; Man Makers x 10; Hand Release Burpees x 10

After finishing all 3 laps, wagon wheel for the 6 and mosey back to the AO
MARY:
Cat Gut leads the Pax in several minutes of Boat Canoe.  Finish strong with ATMs.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

From Matthew  26:52-53: “Put your sword back in its place,” Jesus said to him, “for all who draw the sword will die by the sword.  Do you think I cannot call on my Father, and he will at once put at my disposal more than twelve legions of angels?”

In today’s world, gentleness is not really celebrated.  To show gentleness is to show weakness.  And yet, it is one of the Fruits of the Spirit (Gal 5:23).

When we look at the Jesus, we see that gentleness is a chief trait.  As he was being betrayed, arrested, and (as he knew), led off to die, he could’ve called down destruction at any moment. But he humbled himself and died for us instead.

Gentleness is strength and power under control

MOLESKIN:
Prayers to lift up our community, our nation, for Charmin’s cousin’s family after a sudden death, for Cat Gut’s nephew and his family, as he has been seriously injured in a motorcycle wreck.
ANNOUNCEMENTS:
CSAUP Jan. 30!  Sign up!

Alphabet Soup

THE SCENE:
Frosty with increasing Gloom.

F3 WELCOME & DISCLAIMER:
I am not a doctor.  Keep your brothers distant and your snot to yourself.

WARM-O-RAMA:
SSH x 21 IC.
BBQ Squats x10 IC
Mosey around the parking lot to collect Archie, and head down to the block paved lots

THA-THANG:
The Q presented a sheet of 26 exercises – 1 per letter.  With a battle buddy, for more mumblechatter and letters, PAX worked their way through each F3 name with a run to the top of Baby Everest between each letter.  At the top of B.E. do one more merkin than last time, then back down to the start.

e.g. K=10 x Windmills, ascend Baby Everest, 1 merkin
E=Bear Crawl to other side of the road, ascend Baby Everest, 2 merkins
N=10 Merkins (4ct), ascend Baby Everest, 3 merkins,
T= etc…

MARY:
If this is a Kentucky workout, we have to finish with the Bicycle Race.  Freddie Mercurys to the tune of Bicycle Race, with a Big Boy every time FM sings Bike, or Bicycle.
To the eternal shame of the Mall Walkers, they watched and didn’t join in.

COUNT-OFF & NAME-O-RAMA
16 Strong, including 5 Mall Walkers, who couldn’t manage a single Freddie between them.

CIRCLE OF TRUST/BOM:
Eddie the Eagle was an Olympic Athlete and example to us all.  He was bad at ski jumping (relatively), but kept going to matter what.  As Pierre de Coubertin, the founder of the Olympics said “The important thing in life is not the triumph but the struggle, the essential thing is not to have conquered but to have fought well.”  Fight well my bothers, fight well!

ANNOUNCEMENTS:
CSAUP at the end of the month.  Order a new Asylum T-shirt to show off at the event!

Ice Cold AMRAP’S

THE SCENE: Clear and cold, around 22 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get moving fast to get warm with 25 SSH on 4ct, 15 4ct Mtn Climbers, 20 Rocky Balboa then jog down to other end of parking lot, 20 Rocky Balboa on that end then back.  Tempo Merkins then mosey…
THA-THANG:
Mosey towards the overlook, tempo squats at stop sign to wait on 6, then finish mosey to overlook.  The deal up top is 4 one minute amrap’s. Lap around the circle after each minute.  AMRAP’s consisted of Merkins, Big Boys, Lunge, and Bobby Hurley’s

Mosey down to little everest.  4 one min amraps again at bottom, run up hill and back after each.  AMRAP’S consisted of Dry Docks, Freddy M’s, Man Makers, and Squats

Still some time so mosey to pavilion for one last bit of AMRAPS.  Alternate between 1 min amraps of table rows and wall sit.  Finished with 2 min amrap of LBC’s.

 

 

MARY:
No time
COUNT-OFF & NAME-O-RAMA
23 HIM’s
CIRCLE OF TRUST/BOM:
We honored what would have been my Dad’s 69th birthday.  Talked about the task we have of honoring our heavenly father every day.  That is why you’re here.  Also, challenged PAX to reach out and go a step deeper with their friendships.  Ask.

Back blast and use of worst metaphor in F3 History at BOM

THE SCENE: Low 50s, light rain, random dude sitting down with umbrella drinking coffee at top of AO…nice aroma every time we ran by.
F3 WELCOME & DISCLAIMER

I am worst than a nonprofessional , follow Covid guideline
WARM-O-RAMA:
SSH x 20, Arm Circles, Cherrypickers, Leg over leg stretch, Butterfly stretch ( Included Coach Dunn’s advice) Couple of yoga stretches

THA-THANG:
Ran to top of AO at Parks and Rec office area and did a circuit run between the end points of the Colosseum/overlook. Did a exercise at each stop point and then ran back to start point

Start point at Haslam monument

  • Squat x 20
  • Squat Jump x 20
  • Fire Hydrant x 20 ( 10 each side )

Mid-Point at center of overlook

  • Flutter Kick 4 count x 20
  • Hello Dolly 4 count x 20
  • LBS x 20

End-Point at stop sign at bottom of hill

  • Mountain Climber 4 count x 20
  • CDD x 20
  • Merkins x 20

Slow Mosey to base of Everest

2 sets of Break dance Merkins with run half way up Everest

Then…ran to Summit of Everest and then mosey to AO.

At AO

10 Burpies followed by 20 LBS

COUNT-OFF & NAME-O-RAMA
14 Pax got better today~ Pluto, Rainbow, Archie, Gibbler, Hands, Crab-legs, Code Brown, Cat Gut, Bunny, Kentucky, Fabio, Toll Bridge, Hot Tub, Matlock
CIRCLE OF TRUST/BOM:
Worst metaphor inF3 history…

Shared that as High Impact men we are often striving to be leaders in our families, church, work, and friend groups. You are working hard to both fit in AND to stand out. Working hard and stepping up to be a humble leader when called upon to do so… each of us is carrying a lot of strength as Hims, yet it may not be noticed as we live life as humble servants, yet when called to do so we step up and show our strength and stand out when called to do so.

Shared a story about how while driving home from our vacation yesterday my son had noticed and commented on seeing an El Camino driving in our neighborhood.

Shared that as HIMs sometimes we are like an El Camino… We may look simple, fit in, and appear to be a regular person or Sad Clown at first glance. Like looking at an El Camino from the front …Heck it looks like a car!

Yet each of us has strength and power that through our humility is not apparent at the first head on glance.  Our strength, power and influence as a HIM is seen after getting the full picture of each of us as a man. Much like an El Camino has the strength to haul almost 1,500 lbs in the back and in many models  a high performance engine making it a true muscle car! We each can look like an average man from the front, yet as we strive to be HIMS we have the extra strength in the back that you might not see at first.

So strive to be like an El Camino … humble, car like, and unassuming at first glance, yet strong, capable of carrying a heavy weight, and a high performance HIM who is a servant to others.

EDIT: Added this link after initial post of back blast – Today is the anniversary of the introduction of the El Camino… I had no idea this was the case when I planned the Q last night!

https://www.history.com/this-day-in-history/chevrolet-introduces-the-el-camino

MOLESKIN:
Closed with this verse from Thessalonians 5:14

” And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all”
ANNOUNCEMENTS:
Reminded everyone of the Convergence & 3rd F at Bomb Shelter tomorrow morning

Steamed & Smoked, Not Skunk’d

[ The Scene ]

– Couple of skunk sightings in the cool 60-degree air.

– Some diesel powered ‘Mercian trucks roll up

– It’s about to go down

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’m honored to be in your company and be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • (1) Contrary to popular belief I am not a professional
    • (2) You’re here on your own volition
    • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you. .

[ Warm o Rama ]

  • Imperial Walker: 11×4 IC
  • Rockette: 11×4 IC
  • Windmill: 11×4 IC
  • Merkin: 11×4 IC
  • SSH: 11×4 IC

[ The Thang ]

(Mosey to the Pav)

(1) Power of 3s

  • 3 points of contact:
    • Dugouts: 3 pull-ups
    • Pav: 6 incline Merkins
    • AO parking lot far corner: 9 Big Boy Sit-ups
  • Dugouts — Pav — AO parking lot far corner
  • R & R this 2x — adding 3 reps to each station each time
    • Round 2: 6, 9, 12

Done? — Wall-sits & Seal Claps (Yayyyyyyy)

(10 count)

(Mosey to parking lot outside of playground)

Tour de Parking Lots

(2) 9s

  • Rocky Balboas on the curb
  • Freddie Mercury’s at the opposite end of the parking lot
  • Everything on a 4 count
  • 8 & 1
  • 7 & 2 etc etc etc

GET SOME.

(Mosey across the street to opposite parking lot)

(A very distinct skunk smell is in the air — and no, it wasn’t the newest scent of Axe body spray, this was clearly a  skunk. Cutting Parking Lot #2 short — PAX execute 25 u0/down squats and mosey to Parking Lot 3. Shame, Parking Lot #2 had a cool name – but in the wild wild gloom, in a 19 to 1 battle of PAX vs. skunk – the skunk wins.)

(3) There and Back Again — cut short by Skunkinitis

  • 3 points of contact
    • 1 end of the lot
    • Middle of the lot
    • End of the lot
  • 2 ways of getting to them
    • Bear crawl
    • Lunge
  • At each POC: 25 SSH (1 count)
  • When you get back here: Hold the squat
  • Complete the last 25 SSHs together to = 100

(Mosey to roundabout parking lot next to baseball field)

(3) Rounding Up (To 100)

  • We’ll do this together
  • 25×4 mountain climbers

(Run around to the right to the opposite side)

  • 25×4 Carolina Dry Docks

(Run around to the right back to the start)

  • 25×4 mountain climbers 

(Run around to the right to the opposite side)

  • 25×4 Carolina dry docks 

(Mosey pax the back way up past the dugouts and Pav to the AO parking lot)

  • 3 good pull-ups at the dugout
  • 6 good incline merkins at the Pav
  • 9 good big boy sit-ups at the AO parking lot

PAX circle up — still breathing and still time on the clock

[ Mary ]

  • ATMs (15×4 shoulder taps, 10 slow merkins, 10 quick merkins)

 

  • Dynamic Stretching with Steam (Last 5 minutes)
    • Back stretches
    • leg stretches
    • Calf stretches
    • Core stretches
    • GOOD STUFF (not a stretch – stretching is just good stuff)

[ COT ]

  • # off — 19
  • Name o Rama
  • FNGs — 0 
  • BOM

“The Power to Change our Thoughts”

  • Jerry Flowers

I shared that it’s been a really hard year for us all and whether we realize it or not it’s probably affected how we think and our thought life (whether we give it credit or not).

So I heard this sermon by a pastor by Jerry Flowers about thought life and the power we have to change the way we think and he listed the exercise below to prove this.

Picture a lion in your head.

Got it?

Now picture a a tiger in your head.

Got it?

You just proved to yourself that you have the power to change your thoughts.

 

The way we think is important! How we think about ourselves, how we think about our life and family and communities, it’s important.

I say this as an encouragement so that if you’ve ever found yourself in a place like I’ve been in and out of this year – desperation and just being tired and exhausted – (1) Give the situation you’re in to the Lord and (2) Realize you have the power to change how you think.

 

Stay in the fight men!

Steam