F3 Knoxville

Tag: Lazarus

40 is the new 11

THE SCENE
75 and Muggy

F3 Welcome and Disclaimer

THE THANG
COT
Twist and Pivot X40 IC
Imperial Squat Walkers X 20 IC
Baby Arm Circles x 20 each way IC
Speed Skaters X 20 IC
180 Squat Jump x 20 OYO
Shoulder Tap Merkins X 15 IC

Mosey to Cardiac Hill

Cardiac Hill
Run backwards to first curve, forward to second curve, backward to top and then mosey to coupon pile

Forties
High rep version of 11’s. Always add up to 40 subtracting 5 each time:
Merkins and Curls
30 Curls, Devin Hester 10 Merkins
25 Curls, Devin Hester 15 Merkins
20 Curls, Devin Hester, 20 Merkins
15 Curls, Devin Hester, 25 Merkins
10 Curls, Devin Hester, 30 Merkins

Lazy DORAs
One partner completes 10 Burpees while the other partner AMRAP the below.  Two sets each for a total of 60 Burpees
2 Sets of Lunges
2 Sets of Reverse Flys
2 Sets of Squats

Abs
Peter Parkers on Q
Hello Dolly x15 IC
Pickle Pounders x20 IC

COT
Number off and Name-O-Rama

BOM
1 Corinthians 6:19-20 – Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own,  for you were bought with a price. So glorify God in your body.

“Quit praying about yourself and spend your life for the sake of others as the bondservant of Jesus. That is the true meaning of being broken bread and poured-out wine in real life.”

 

It’s Monday!

THE SCENE
75 and muggy

F3 Welcome & Disclaimer

THE THANG
COP
10 Burpees (OYO)
SSH x 30 (IC)
Dive Bombers x15 (IC)
Imperial Walkers x15 (IC)
Arm Circles Forward x17 (IC)
Arm Circles Backward x17 (IC)
Diamond Merkins x20 (IC)

 

Jelly Legs
Assemble along the line and do the following:
R1: 10 sec hold squat, 10 squats, run to cone do 5 Merkins or Dry Docks, run back
R2: 20 sec hold squat, 20 squats, run to cone do 10 Merkins or Dry Docks, run back
R3: 30 sec hold squat, 30 squats, run to cone do 15 Merkins or Dry Docks, run back
R4: 40 sec hold squat, 40 squats, run to cone do 20 Merkins or Dry Docks, run back
R5: 50 sec hold squat, 50 squats, run to cone do 25 Merkins or Dry Docks, run back
R6: 60 sec hold squat, 60 squats, run to cone do 30 Merkins or Dry Docks, run back

Mosey to front area near parking lot at the bottom of the hill

Merkin Hill
Run up and down hill doing the following:
Start at bottom of hill with 10 Merkins, run to top
Top of hill 9 Merkins, run to bottom
Bottom of hill 8 Merkins, runt to top
Top of hill 7 Merkins, run to bottom
Bottom of hill 6 Merkins, runt to top
Top of hill 5 Merkins, run to bottom
Bottom of hill 4 Merkins, runt to top
Top of hill 3 Merkins, run to bottom
Bottom of hill 2 Merkins, runt to top
Top of hill 1 Merkins, run to bottom

Plank until everyone finishes.

Mosey back to COP area

Prisoner Cell Merkin Burpees (PCMBs)
Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete.

x10 OYO

Abs
Flutter Kicks x30 (IC on 4ct)
Captain Thors x6 (IC)

Dealers choice:
Box Cutters x15 (IC) – Toto
Boat Canoe on Quickbooks
Pickle Pounders x10 (IC on 4ct) – Thriller
Big O’s x10 (IC) – Plunger from Winston Salem

COT
Number off and Name-O-Rama

BOM
There has been a lot going on in our nation over the past couple of weeks.  Yesterday another tragedy occurred in Baton Rouge.  All this leaves me unsettled.  I was talking with my M last night about how it seems there is so much anger and hostility in the world, so much chaos and fear.  As a husband and father it feels overwhelming.  I want to protect my wife and kids from what I see, promise them that things will be okay…but I can’t make that promise.  Truth is, there are times when I’m scared, confused, frustrated and unsure.  It is in these moments that my faith becomes a lifeboat providing security in the midst of stormy seas.  Things may seem chaotic, but there is a greater story being written.

The interesting thing was I had a passage echoing in my head and heart all evening, but it wasn’t what I expected.  It was John 15:12-13, “This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends.”  Two things struck me:

1) The “love” I am commanded to express is not merely emotion, but rather a steady, others-focused way of relating.  It is not a feeling, it is an act of the will…it is willfully chosen.  We hear a lot about love these days, I feel most of it falls incredibly short of what Jesus is speaking of here (1 Cor 13).

2) The greatest expression of this “love” is found in the laying down one’s life for his “friends.”  I’ve missed that in the past.  Not a spouse, children or other family member, but friends.

It is that second point that brought to mind F3.  Each morning we gather to work hard and push ourselves and each other to get better, to be the men we long to be.  Each morning is an opportunity to “love” our “friends.”  That’s powerful because practice make permanent.  F3 is like a training ground for the rest of our day.  We each come to give all way have only to find we leave with more than what we came with!  We can then take this and give it away to our family, neighbors, co-workers and anyone else we cross paths with that day.

So here is the charge for all of us today…LOVE WELL!  Everyone you meet for the rest of this day is an opportunity to take what you experienced here today (encouragement, challenge, support, etc.) and give it away.  In doing this we make our worlds better…we have IMPACT.  We can’t control the chaos around us, but we CAN speak life into it.  And as we do we can know that we have a whole PAX of HIMs supporting us and covering our 6!

MOLESKIN
This morning was exactly what YHC needed.  Watching the men of of this PAX give their all for each other was restorative.  Plus we had our first ever visiting PAX dropped off by UBER!  That is what making and keeping an HC is all about.  Great morning, great men…

Red Writer’s Greatest Hits

THE SCENE
70 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH 25x IC
Imperial Walkers 15x IC
Dive Bombers 10x IC
Arm Circles fwd & back x15 IC

“GET UP OFFA THAT THING” (thanks Quickbooks)
Squats then a burpee every time James Brown says “GU Offa TT”

Find battle buddy, line up on curb.

NO PAIN NO GAIN SPRINTERS (thanks Cap’n)
Buddy 1 does 20 BBS while Buddy2 holds their feet
Buddy1 switches to wide Merkins Buddy2 sprints to cones.
—  1st cone – 5 burpees
—  2nd cone – 10 burpees
—  3rd cone – 15 burpees

Buddies switch, rinse and repeat

“BRING SALLY UP” (thanks Woodshack)
Buddy 1: Pull Me Ups on tables
Buddy 2: Wall Sits/ mumblechatter

(Switch places, rinse and repeat)

Mosey back to AO!!

“ATMS” (thanks Cap’n) IC with no rest (without leaving plank position)
15 Alt Shoulder Touches (4-ct IC)
10 Tempo Merkins (4-ct IC)
10 fast Merkins (single ct IC)

“ROXANNE” (thanks Lexicon?)
Alternate Superman to Banana every time the Police sings “Roxanne”
Modified to alternating plank positions (one arm up) and mountain climbers

Abs (Dealer’s Choice)
Flutter Kicks x20 IC
Boat / Canoe on Q
Hello Dolly x20 IC
Ab Circuit – x15 each LBS, Leg Raises, Rocking Chairs

COT
Count-o-Rama & Name-o-Rama

BOM
After Red Writer, our Q, was on all fours “calling the buffalo” during dealers choice abs… he was reminded of a verse that he shared in the BOM:
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 perfected in weakness.” Therefore I will boast all the more gladly in my weaknesses, so that the power of Christ may rest on me. That is why, for the sake of Christ, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.

Cinder-block Baptism

THE SCENE
78 and Humid

Intro and Disclaimer

THE THANG
COP
SSHs x15 IC
Imperial Walkers x15 IC
Cherry Pickers x10 IC
Toy Soldiers x15 IC
Baby Arm Circles Forward/Backward x10 IC
These Right Here and Those Over There
Slow Merkins x10 IC

Number off 1 to 4. Each PAX grabs CMU and mosey to selected corner of parking lot.

Parking Lot Stations
Each corner is a different station, and each PAX will run with CMU to next station until time is called.
St1: 10 Blockees + 10 CMU Swings
St2: 10 CMU American Hammers + 10 CMU Shoulder Presses
St3: 10 Dive Bombers + 10 CMU Vertical Rows
St4: 10 CMU Back Rows + 10 Big Boy Sit Ups

After time is called, PAX circle up at the center of the parking lot.

PAX performs Colt 45 OYO. Mosey to Cardiac carrying CMU.

Cardiac Stations
PAX will bring CMU to each station and perform the following:
At the bottom, x10 CMU Squat Jumps
After first turn all the way to second turn, CMU Lunges
At second turn, x10 Star Jumps
At the top, x10 Blockees

Rinse and Repeat

Mosey to front of park. Partner up for next evolution.

Dora’s in the Fish Bowl
150 CMU Shoulder Press
100 BBS

COT
Count-off and Name-O-Rama

BOM
As we carried the CMUs around today, we also carry burdens that weigh down our lives. The good news is that we have a God that will carry those for us and we need to remember this in the times we attempt to take care of them ourselves.

MOLESKIN
It was HOT out there today but the PAX was ready to conquer the challenge. We went to work and broke a few CMUs along the way. Way to get better men!

Rainy Day Play Time

THE SCENE
72 and Rainy

Welcome and Disclaimer

THE THANG
COP
Twist and Pivot x25 IC
Squat Jacks x20 IC
Little baby arm circles Front x15 and back x15 IC
Mountain Climbers x20 IC
Ranger Merkins x20 IC
Run two laps around parking lot

Line up along the curb of the parking lot

SheHateMe
10 Lunges (10 each leg)
10 Burps (Burpees without the pushup and the standing)
10 Pushups
Sprint back

Rinse and repeat x5.

Mosey to covered area

Alternating Merkins and Rows
Pick a number of reps, then do the following
1) Merkins (Rd 1)
Normal (Rd 2)
Ranger (Rd 3)
Wide (Rd 4)
Alternating Right then Left (Rd 5)
2) Rows
3) Box Jumps x 10

Mosey to parking lot next to playground

11’s – (Audible to 5)
BBS then
Devin Hester
Patty Cake Merkins

Mosey to the top of Cardiac Hill

Aborama
Hello Dolly x25 IC
Flutter Kicks x25 IC

COT
Number off and Name o Rama

BOM
Galatians 6:9-10 “And let us not grow weary of doing good, for in due season we will reap, if we do not give up.  So then, as we have opportunity, let us do good to everyone, and especially to those who are of the household of faith.”

MOLESKIN
It was a rainy morning, but the 14 PAX who braved the weather worked hard and got better.  Mumblechatter was high and the men worked hard.  Great way to start a Friday.