F3 Knoxville

Tag: Landline

UF3 Championship: The Comeback

The scene: 55 degrees and absolutely perfect outside
 
F3 Welcome and Disclaimer
Warm-o-Rama:
Mosey around the outhouse
5 jump squats with knees up
20 seconds of air punches L/R combos
10 seconds of girl fight arm windmills
5 sprawls
5 knockdowns w/one hand getup
Get loose with the Billionaire shuffle
Tha Thang:
Slow Mosey w/CMU in two lines 10 feet apart to boats. At each command, sprawl to the ground do 5 merkins on CMU and 5 overhead presses
At boat area do high knees with consecutive sprawls and “knock downs” with one hand get ups on command
Mosey w/CMU down dock trail to bottom of steps. Wagon wheel with side shuffle till 6 catches 10 count, mosey w/CMU to top of restaurant lot. Alternating time with CMU overhead.
At restaurant lot, wagon wheel w/CMU till 6 catches up 10 presses, 10 curls, 10 triceps w/CMU
The Octagon:
8 stations
1)Grappling: bear crawl to center cone and back x2
2) Boxing: 10 left/right combos then burpee x10
3) Jujitsu: 10 BBS roll to 10 merkins repeat 3 times
4) Muy Thai: high knee while holding CMU 20 on 3-count
5)Karate: 20 front kicks each leg
6) wrestling: CMU get ups (start w/CMU on chest)..get up x10
7) judo: “throws” take CMU from shoulder height to the ground 10x each shoulder
8) kickboxing: 10 karate kids (or front kick) and 10 side kicks each leg
Run around Octagon after completing station w/o CMU then pick up CMU and move to next station.
Mosey w/CMU Back to AO doing sprawls w/5 mericans and 5 presses w/CMU
MARY:
Jacares (lizard walks)
CMU V -holds
Flutter kicks
Pickle pounders
BOM: Getting back up
The parable of the sower
“Others, like seed sown on rocky places, hear the word and at once receive it with joy. But since they have no root, they last only a short time. When trouble or persecution comes because of the word, they quickly fall away.”
‭‭Mark‬ ‭4:16-17‬ ‭
Persecution, strife, pain, struggle and trials in our lives will come. So what do we do? Will we wither away or will we dig in with our roots?
James 1:2-3 says
“Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.”
Push through Physically and mentally with faith in our God who strengthens us. Pray. Read his word, lean on your brothers and do not give up.
Our Championship Belt is waiting on us in heaven!
Moleskin:
Great work by the PAX today, I saw some men pushing themselves to get better.  Here is some F3 math for you…
17 men + a large Octagon shape + moaning and grunting + CMUs + private parking lot= cops being called
Who better to diffuse the situation than Mayberry!

Merkin Madness

Scene:  59, clear and beautiful

Welcome and Disclaimer

Warm-o-Rama

10 IC 4ct BAC

10 IC 4ct Michael Phelps

10 IC Confused Penguin

Little bit o’this, and a little bit o’ that

The THANG

5 rounds of Merkin Madness

10 diamond, 10 normal, 10 wide and Dead Bugs for rest (that’s one round)

Mosey to the boats and battle buddy up with someone you have not partnered with before. If one partner finishes before the other he matches reps until the second buddy finishes

5 light poles of 10 SSH, and 10 Merkins

5 light poles of 10 Turkish Getups, and 10 Spider-Man Merkins

5 light poles of 10 4ct Freddie Mercury, and 10 Lizard Walks

5 light poles of 10 squats, and 10 CDDs

5 light poles 10 Merkins of you choice

Ab-O-Rama

Mayberry Macerena

Floor Wipers

Reverse Crunch

Count-o-Rama

Name-o-Rama

BOM

Take a knee.  When we get knocked down, when we go through struggles and when we hit a wall what do we do, we take a knee.  We take a knee not because we are weak but because at that time we take it to Jesus.  And then we get up, no matter what we get up and we keep moving forward.

But when we can’t get up on our own?  We as men are usually told asking for help is a sign of weakness.  I don’t believe that, I think not asking for help when you need it is the sign of weakness.  A true HIM knows he can’t do everything on his own and there is a time when he needs is Father in Heaven, and his friends.  Jesus said in John 15:12-14 “My command is this, love each other.  Greater love has no one than this: to lay down one’s life for their friends.  You are my friends if you do what I command”

There is no doubt that Jesus paid the ultimate debt and gave his life for us, and I don’t think he meant for us to just give up our lives for our friends.  But it does mean we need to make sacrifices and give up our time, talent, treasures, etc, in order to be with a friend in need and left them up.  I think we can all think of a friend who might need a hand.  I encourage each of you to send them a message, give them a call, take them to lunch, and help them stand up and keep moving forward.

Prayer request for Manhattan and his family as the deal with the loss of his father-in-law.

And prayers for Bartman’s daugher, his family, and him as they prepare for his daughter’s surgery on Thursday.

FNG Hunt

The Scene:
52°F and calm, the moon looked eerie shining through the thin clouds

F3 Welcome & Disclaimer

Warm-O-Rama:
Imperial Walkers x20 (IC)
Air Jump Rope (OYO 30sec)
Mosey around parking lot (2 laps)
Arm Circles x10 each (IC)
Baby forward
Baby backward

The Thang:
Indian Run- the long way around to the Sophomore

At the Sophomore, circuit training
Merkins x15
Flutter Kicks x15
Squats x15
Burpees x10
Mosey to the court yard

11s in the long court yard
Dry docks
BBS
Wall sits (until everyone was done with the 11s)

Count-O-Rama

Name-o-Rama

COT/BOM
This is Holy Week
Luke 24: 2- 7
Rest in the work Jesus did, be reminded of his love for you, and look to reflect his love to the people around you

Mole Skin
We still did not locate the elusive Hardin Valley FNG, but the guys pressed on boldly. We put in 2.9 miles and got better together.

Rise of the Merdipkin

The Scene: 46 and chilly wet

F3 Welcome and Disclaimer

Tha Thang:
COP –
SSH 10x IC
Cherry Pickers 10x IC
20 Merkins oyo
LBAC 10 forward 10 reverse IC
Michael Phelps 5x
Little some o’ this/that

Mosey to little Everest –
Partner Merdipkin 11’s

Dora – pole to pole
Sit-ups

Route 66 – to the base of the Matterhorn
Drydocks & Squats

To the pavilon
Alternating 12 Merkins/ 10 table-ups

Mosey back to the AO

BOM
“And as Jesus passed on from there, two blind men followed him, crying aloud, “Have mercy on us, Son of David.” When he entered the house, the blind men came to him, and Jesus said to them, “Do you believe that I am able to do this?” They said to him, “Yes, Lord.” Then he touched their eyes, saying, “According to your faith be it done to you.””
‭‭Matthew‬ ‭9:27-29‬ ‭ESV‬‬
Why would anyone ask God to do something and not believe He could do it? Why would Jesus ask them that question? He was standing right in front of them, they knew He had healed others, why wouldn’t they believe that He was able to do it?

How does this play out with us? We just don’t bother asking. We go about life doing our own thing. We all know the scripture “God helps those who help themselves,” right? Except that’s not a scripture, it’s an old Greek teaching popularized by Ben Franklin. Start inviting Him into your daily decision making…and see what happens. When you come up against a big one, and you hear the question echo through your mind, “do you believe I can do this”…lean in
Moleskin
The Merdipkin 11’s were brutal, but the men hammered it out…just about left me in the dust. The hard work in the cool with a storm threatening the entire time was the definition of working in the gloom.

Le Kraken

THE SCENE:
57 degrees & storms-a-brewin

Welcome & Disclaimer

THE THANG

COP
SSH x 25 IC
High knees across parking lot
Little bit o’ this
Little bit o’ that
Butt kicks back across parking lot

Mosey towards the Kraken; wagon wheel at halfway point for 1 round of circle burp.

LE KRAKEN:

8 cones are placed in a circle.
Complete the exercise at one cone and then run around
the circle of cones to the next cone (i.e., one loop +
one cone). Rinse & repeat until you have completed
all exercises.

Dry Docks x 30
Narrow Squats x 30
4ct Flutter Kicks x 20
Star Jacks x 30
4ct Should Taps x 20
Reverse Lunges x 30 (each leg is 1)
4ct Hello Dolly x 20
Smurf Jacks x 30

Super 21s:

Perform 1 situp & sprint to opposite side of parking lot.
Perform 1 merkin & sprint back.
Rinse & repeat, adding 1 rep to each round until you perform 21 sit-ups & 21 merkins. (Total rep count is 231 of each exercise if you finish)

Mosey back to AO for Mary:

Shoulder blasters (1 round)
Box Cutters x 25 IC
Mountain Climbers x 25 IC

Number off & Name-o-Rama

BOM:

My wife and I were recently discussing the end of our 20s/beginning of our 30s and she commented that quite frankly she’s glad her 20s are over because they honestly didn’t start off very well. I found it to be an interesting note because it is so easy to remember “the good ole days”. We tend to relish in our past glory and forget the pain & angst that may have also been present.

Joshua Fields Milburn, 1/2 of the due known as “The Minimalists”, published an essay about this titled “30 is NOT the new 20”. Below are a few excerpts that echo what I’m getting at here:

“I officially turned 30 today…They say 30 is the new 20, but to be honest I’m glad that’s not true. I’m moving forward, not backwards.  I’m growing and I’m happy to be 30…today marks a new decade for me, a decade of opportunity…I will embrace this life, even though it scares…me at times. It is the only life I have. And I will love my life–a beautiful, terrifying, wonderous life–through the good times and the bad. Here’s to another 30 years, and then another”

(The full essay is here is anyone is interested: http://www.theminimalists.com/30/)

I think we are all guilty of some remorse when crossing into a new decade. Often we are not where we want to be financially or socially or emotionally or physically. It’s easy to think about how much better we could have been over the last decade if we’d only known what we know now. I challenge all of you, myself included, to focus on the present and plan for the future. Instead of looking backwards on what you haven’t done, remember to seize the opportunities that lie ahead and focus on what you CAN do now blessed to wake up and spend some time in the gloom with out brothers. Relish in that, and seize the day. Conquer the Kraken, and then move on the next one. AYE!