F3 Knoxville

Tag: La-Z-Boy

It’s BO Time!

The Scene: 36 degrees windy with light misty rain/snow blizzard stuff

F3 Welcome and Disclaimer

Warm-o-Rama:
SSH x20
Baby arm circles x 10 F&B
Rocketts 10 3count
10x ‘merkins

Tha Thang:
Mosey to Cory Hill w/CMU
10x ‘merkins on CMU
– Bear crawl up hill and down
10x squats w/CMU
– Bear crawl up hill and down
10x presses
– Bearcrawls up and down
Plank till ‘6 catches up

Mosey to Little Everest w/CMU
Partner up:
Rd#1
one takes CMU to top does 15 burpees, while partner continuously squat presses CMU at base.  Partner runs down (w/o CMU)and switches.
Rd2: 25x ‘merkins/tricep presses switch
Rd3: 20x curls/lunges switch
Rd4: 5x burpees, 5x merkin, 5x curls/squats switch and recover
Both mosey to parking lot at top.

CMU suicides
Start at line. Run with CMU to cone (50 yards) do 5 burpees. Run back to start and do 20 curls, take it to second cone (30 yds)do 5 burpees, back do 20 curls. Run to third cone (20yds) 5 burpees back 20 curls.
Repeat-o with CMU but w/o burps-curls

Mosey to AO w/CMU
Get out box of Bojangles “biscuits”

Circle of fire
Al Gore shuffle w/CMU in circle as a group.
Each PAX yells out an exercise and number. Circle rotates opposite direction each call out.

BOM:
Stained glass
As people, we are broken scratched, beat up. We were perfect smooth glass when created in the garden but sin entered our lives and broke everything. We are nothing but a pile of broken glass.

But Christ through his sacrifice took our brokenness, perfectly put us back together in a way that we are even more beautiful. Where his light shines thru us and others will see his glory.

F3 Dads and 2.0 Super Bowl Shuffle

2.0 kids workout The Super Bowl Shuffle

The Scene: McFee Park perfect weather

Warm up:
SSH x 10
30 seconds of billy white shoes Johnson
Mericans 1/2 your age or more
Baby arm circles

The THANG

Split into two teams
Start course-zig zag w/brick “football”.
1) Burpees 1/2 your age
3 laps around turtle
2)Go to shade area-Hopscotch course
Zig zag again
At orange pole
3) 1/2 age mericans, squats, sit ups
Three laps around green pole then back to start where you squat or plank till 6 catches

Mosey to sign at top of hill w/brick
“Falcon” run down the hill and “Patriot charge” back up. Repeat.

Mosey to steps
Bear crawl steps in to top. Falcon run down hill and Patriot charge up. Repeat.

Falcon run to the soccer field
Team vs. team
One team has to get from one side of field to the other without being tagged. Switch.

5 players on each team does their best TD dance one at a time.

Patriot charge to AO
Supermans 10 seconds rest/repeat
One push up
Imperial walkers
One push up

BOM&K (Ball of Man & Kids)
Forgive others
“Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.”
‭‭Colossians‬ ‭3:13‬

Think of a book full of everything you have done in your life. The good pages, the bad pages and the ugly pages. Now think of what Jesus does for us as believers. He tears each one of those bad and ugly pages and burns them up never to be seen again. He forgets our sin, our shortcomings our selfishness.

How can we receive this gift and not do the same for others?

If someone has done something to you that you are still mad about, forgive them and move forward.

Groundhog Day at The Dog Pound

The Scene:  50 and cloudy
F3 Welcome and Disclaimer
THE THANG
COP – 
Introduce the Merdipkin
(Also known as Mr Dipkin, or Dipkin for short)
Partner A in plank, Partner B places his feet on A’s back of his hands behind himself on the ground in dip position perpendicular to A. A does a Merkin, then B does a dip. Repeat, alternating in a seesaw pattern until the reps are complete.
Mosey to the trail of tears
Partner up
SSH x20 IC
Cherry Pickers x5
Dipkins 20 each way
Run a lap
Repeat the exercises, run a lap, repeat, repeat, repeat
Circle up
50x LBC IC
30x Tempo squats IC
50x LBC IC
20x reverse crunches
30x Tempo squats IC
50x LBC IC
10x more Dipkins each
 
Mosey back y’all
Circle of abs – 5 min
 
BOM/WORD:
 
We joked around some today and had fun with the idea of the movie “Groundhog Day – the day that keeps repeating it self. In real life, we often can fall into the same type of issue. We will do the same things with the same people and it becomes monotonous. It can leave us with the sensation of wanting more. It’s not wrong to want more, it’s not wrong to want to be successful and it’s not wrong to want new experiences. However, we can be left frustrated and that frustration from creep interactions with her coworkers, spouses and families. As I consider this I was reminded of a scripture I recently read through with my children.
 
“What causes quarrels and what causes fights among you? Is it not this, that your passions are at war within you? You desire and do not have, so you murder. You covet and cannot obtain, so you fight and quarrel. You do not have, because you do not ask. You ask and do not receive, because you ask wrongly, to spend it on your passions.”
‭‭James‬ ‭4:1-3‬ ‭ESV‬‬
When we don’t get what we want we get frustrated. It doesn’t take a lot of introspection to be able to see that in our own lives. When we strive for things we want because we think it will make us happy, or fulfilled we miss the target and the frustration does not lift. Instead we should focus on those around us. We ought to ask the question, “Lord, is this something I should desire? Is it something you intend for me to have?”
When we ask for things, not to spend on our own quest for personal enjoyment, but rather to pour into others, the frustration is replaced by joy and contentment when the gift is bestowed. I encourage you to ask the question (above) before you ask for the gift.
Moleskin
I hate running. Running sucks. But, I got talked into this #CSAUP Tennessee Ragnar Relay and have to train…so today we ran more than my usual workouts. The men fussed a little. My legs tried to quit on me. But we pushed through the repetitive workout together. Good job men.

A visit with Fat Amy

**The name “Fat Amy” is used in a fictitious manner. Any resemblance to actual persons, living or dead, or actual events is purely coincidental.

The Scene: 53 degrees and calm

F3 Intro and Disclaimer

Warm-O-Rama
Imperial Walkers x 15 IC
Russian Rockette x 15 IC
Windmills x 15 IC
Cherry Pickers x 10 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Squat x 15 IC
BurpeeCircle x PAX count

The THANG
Fat Amy:
50 Squats
– 10 Burpees
40 BBS
– 10 Burpees
Lunge to Cone, Sprint Back
– 10 Burpees
20 Star Jacks
– 10 Burpees
Bear Crawl to Cone, Sprint Back
– 10 Burpees
20 Star Jacks
– 10 Burpees
Lunge to Cone, Sprint Back
– 10 Burpees
40 BBS
– 10 Burpees
50 Squats

Dora’cides (Partner Up!)
Suicides – Incremental Burpees for each cone (1,2 & 3)
150 Merkins (Audible as we were running out of time!)
200 Jumping Squats (touch ground)
300 BBS

MARY
Flutter Kick
Marge / Homers
Shoulder Blasters

WORD
Intensity is important, but for short duration.  Forget the hour long meetings, hour long back-breaker workouts – strive for 10-20 minutes of high intensity every hour and make those moments count.  Do this in your “service” – to God, country, family, friends, and service for those who you don’t know, and yourself.

Chalk Games

The Scene: 40 and clear

F3 welcome and disclaimer

Warm-o-Rama
10 IC forward arm circles
10 IC reverse arm circles
20 IC x 4ct Merkins
Mosey to hockey rink and BB up

The THANG
Hopscotch
1st round
burpees
1 partner does 20 SSH and 20 LBC while other completes the burpee hopscotch
Switch
When both finish take a lap

2nd round
Carolina dry docks/bear crawl
Domo squats
Switch
When both finish take a lap

Mosey to Pee Rocks
AMRAP
20 x Clean and press
20 x Squats
20 x Curls
20 x Tris
While partner sprints across the parking spots

3 rounds of Pinwheels (aka shuffle press in a circle)
Partner does Rocky Balboa until Pinwheel is complete

Ab-o-rama
Pickle pounders
BBS
American Hammers

BOM

This past fall I read a book by John Eldridge called “Fathered by God” and it spoke of how many men seek their strength from a woman instead of seeking it from God. By doing this it leads us to begin to resent the woman because the strength we as men need is not something we can obtain from her. That is something we must obtain from God. I’m sure I was partially doing this to my wife as well, but ever since reading that I have been trying to get my strength from God, F3 being a part of that, and providing my strength to her. You know what? It has helped our relationship and our family.

Tomorrow my wife goes in for surgery, and the last time she went in for surgery was about 4 years ago when she had an unplanned operation for an eptopic pregnancy. I didn’t realize the severity of the operation until the doctor came out and said “ok the chances she won’t make it, or that there will be complications are slim, but there is a possibility she could not return”. As I sat in the waiting room my mind raced, we had a 2 year old son at home, she was a stay at home mom, which means she did everything for him and me, and at that time the woman I had been gaining my strength from might not come back to me. I was freaked the fudge out, and I was a weak weak man.

As we approach this surgery tomorrow, I know we are in a different place, I’m giving her my strength instead of taking my strength from here and I know in my heart God is watching over her. However, I’m still a weak man. We now have 2 wonderful children and a 9 week old puppy at the house, her recovery time is 4-6 weeks and I’m scared of the wheels falling off the bus . I don’t struggle with the thought of losing my wife on this one, because that is in God’s hands. But daily I struggle with not being the husband she needs or the father my kids need.

I also know all of us here are all struggling with something or another, injuries, illness, divorce, death of a loved one, depression, loss of a job, possible move, etc. What we need to do is turn it to God. This is when God wants us to turn it to Him. It says so in:

2 Corinthians 12:8-10

“Three times I pleaded with the Lord to take it away from me. But He said to me “My grace is sufficient for you for my power is made perfect in weakness” Therefore I will boast all the more gladly about my weaknesses so that Christ power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, insults, hardships, persecutions, and difficulties. For when I am weak, then I am strong”

I am a weak man. But I am strong because I know God is with me, and my M. I know he will watch over her, protect her, and bring her out of this better than before.