F3 Knoxville

Tag: Magic Mic

Make It Count

THE SCENE: Cool, calm and collected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Tempo Squats x 10

Manly Arm Circles IC x 10 forward and backwards

Tempo Merkins x 8

Tempo Lunges x 5 each side

Mountain Climbers IC x 10
THA-THANG:
1) Ran to get a coupon, then walking lunges x 50 yards (approx)

2) 20-15-10

  • Run a set of stairs at Big Ball
  • 20 Hand Release Merkins
  • 20 Squat Press with Coupon
  • 20 Mountain Jumpers
  • Run 2 sets of stairs at Big Ball
  • 15 Hand Release Merkins
  • 15 Squat Press with Coupon
  • 15 Mountain Jumpers
  • Run 3 sets of stairs at Big Ball
  • 10 Hand Release Merkins
  • 10 Squat Press with Coupon
  • 10 Mountain Jumpers

3) Make It Count

Broad Jump approx 25 yards and count how many jumps it takes.  That number is used for the circuit

  • Squat 3x your number
  • Squat Jump 2x your number
  • Step Jumps x your number
  • Run a lap

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Told a little about my story of my volunteer trip to Guatemala to build schools in 2014.  The big thing I noticed was that the community there had very little.  Very little clean water, not much food, cramped living conditions, rundown classrooms, etc.  But what they did have was gratitude, smiles, kindness and community.  They made us volunteers feel appreciated.  Like we were rockstars.  They treated us like friends.  Over in the U.S. we often don’t have that.  We have complaining and fighting and negativity.  Remember all that you do have to be grateful for.  Be neighborly and be kind to people.  Smile and say hello.
MOLESKIN:

ANNOUNCEMENTS:

Team Building at the Quacken

THE SCENE: Upper 50’s, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Arm Circles x 10 forwards and backwards, Shoulder Taps x 10, Tempo Squats x 10, Imperial Walkers x 10
THA-THANG:
Ran a lap around the park, then ran up to Gresham. Here we got into two teams of three for doras, but instead of each team working on their own with one partner running while the other did exercises, we had one team doing exercises in cadence while the other team ran together. So all the exercises were added amongst all of us, but each team of three did the workout together in cadence. We ran from the front of the school down to the loop at the bottom of the hill and back while the other team did exercises. The exercises were 100 x burpees, 200 x squat jumps and 300x LBCs

MARY:
Ran back to parking lot across from AO and did a ring of fire with merkins, starting with 1 rep and ending with 5
COUNT-OFF & NAME-O-RAMA
Welcome to SpaceX
CIRCLE OF TRUST/BOM:
Been reading The Five Dysfunctions of a Team, which opens by saying “Not finance. Not strategy. Not technology. It’s teamwork that time and again proves to be the ultimate competitive advantage both because it is so powerful and so rare.” From experience we can all say that being on a team that is “rowing in the same direction” is a huge game changer. If I had tried to do this workout on my own I probably would have done 5 burpees and called it quits. My word of encouragement was to consider the teams we’re a part of, at work, home and anywhere else, and how to work together with them and “row in the same direction”

ANNOUNCEMENTS:
CSAUP coming up July 18th

Field Day at the Big Ball

THE SCENE: Hot and sticky, lower 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Arm Circles x 15 forwards and backwards, Tempo Squats x 10, Tempo Merkins x 8, This and That
THA-THANG:
Ran across the field while I dropped 4 cones about the same distance apart from each other. Th rest of the workout were rounds of different exercises at each cone, crossing the field to get to each cone in a different way each round, followed by a lap around the field once finished

  • Round 1: Bear crawls across the field to each cone. Cone 1 – 30 x Cobra Merkins. Cone 2 – 25 x standard Merkins. Cone 3 – 20 x Carolina Dry Docks. Cone 4 – 15 x Body Builders. Cooldown lap
  • Round 2: Broad Jumps across the field to each cone. Cone 1 – 30 x Sumo Squats. Cone 2 – 25 x Flutterkicks (4ct). Cone 3 – 20 x Edward scissor legs (4ct). Cone 4 – 15 x Lunges (each leg, 30 total). Cooldown lap
  • Round 3: Crab Walks across the field to each cone. Cone 1 – 30 x LBCs. Cone 2 – 25 x American Hammers (4ct). Cone 3 – 20 x BBSs. Cone 4 – 15 x Freddie Mercurys (4ct). Cooldown lap
  • Round 4: Walk/jog across the field to each cone. Cone 1 – 15 x Burpees. Cone 2 – 15 x 180* Squat Jumps. Cone 3 – 15 x Get Ups. Cone 4 – 15 x Hand Release Merkins. Cooldown lap

After this we finished with one last sprint across the field, ending back at the fountains with less than 30 seconds to spare

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Pointed out how here at F3 I’ve noticed a trend of quoting, looking up to, or talking about past presidents, generals, and other leaders involved in WW1, WW2 and other large scale conflicts. I shared that the guy who discipled me when I was in college once said that since God is sovereign He chose those men to be born in the time of those conflicts and battles, knowing they’d be a part of it. But we weren’t born during these times, so what battles or conflicts did God keep in mind when deciding when we should be born? I pointed out that if we’re claiming to be “high impact men”, we shouldn’t only look back on past heroes, but also look at the problems we’re dealing with now and consider if these are our battles we were born for. Lord willing, none of us are riding into battle on horseback with bullets flying past us, but we are living in a time where our nation faces plenty of other kinds of conflicts. The obvious being the racial tensions and injustices we’re currently addressing and this global pandemic. But also take note of the following:

  • >40% of Americans are obese; >30% of Americans are overweight; roughly 3/4’s of Americans are not at a healthy weight
  • In the US, roughly 40% of marriages end in divorce; roughly 25% of married men have an affair; even roughly 10% of pastors have an affair
  • 35% of all internet downloads are pornographic; 25% of all internet searches pertain to sex; 70% of men ages 18-24 view pornography regularly
  • In the US, roughly 15% of women have been raped or survived an attempted rape; roughly 34%of these women were below the age of 12 at the time
  • 1 in 8 Americans are technically classified as alcoholics
  • An estimated 10 million US citizens are victims of domestic abuse every year

We may not be storming beaches, but there is more than enough to fight for right now. MLK said, roughly, that what we have to repent of isn’t just the vitriolic words or violent actions of a few bad men, but also the silence and indifference of a lot of good men. High Impact Men take action towards whats happening in front of them, not just honor the actions that took place behind them

ANNOUNCEMENTS:
New Logo contest is going on, we’ll continue sending guys to help out with F3 Morristown the next couple weeks

Leg Day in the Rain

THE SCENE: Warm, Humid, 70ish. Started raining about 10 minutes into the workout, stopped right at the end
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Tempo Squats x 10, Rockettes x 10, Cherry Pickers x 5, Quad Stretches
THA-THANG:
Took a lap around the park, then went to the parking lot across the street

Parking Lot

  • Monkey Jumped (3 monkey squats followed by broad jump) all the way across the parking lot, then did 25 of each of the following: American Hammers (4ct), Big Boy Sit Ups, Flutterkicks (4ct), Little Baby Crunches
  • Lunged all the way across the parking lot again, then did 25 of each of the following: American Hammers (4ct), Big Boy Sit Ups, Flutterkicks (4ct), Little Baby Crunches
  • Duck Walked all the way across the parking lot again, then did 25 of each of the following: American Hammers (4ct), Big Boy Sit Ups, Flutterkicks (4ct), Little Baby Crunches
  • Side Lunged all the way across the parking lot again, then did 25 of each of the following: American Hammers (4ct), Big Boy Sit Ups, Flutterkicks (4ct), Little Baby Crunches

Street Next to Church

Lined up at the bottom of the parallel parking spots, did 5 reps of Get Ups (Big Boys plus standing up) followed by a sprint to the top of the parking spots. Did this two more times, but with 10 and 15 reps of Get Ups

 

Finished with another lap around the park

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Was reminded of this story of GK Chesterton, a well known Christian author of the early 1900’s. The London Times sent out a questionnaire to a bunch of authors asking “What is wrong with the world?” and Chesterton replied with a one sentence essay, “Dear Sirs, I am.” In times like what we’re seeing nationally right now I think its good for us to practice the same self awareness and humility that he did. Not to say that we shouldn’t hold others, especially those with power, accountable for their actions, but before we make judgments, condemnations or conclusions about someone or something, lets all remember Jesus’ rebuke towards our tendency to attack the sawdust in our brothers’ eyes and ignore the plank in our own

ANNOUNCEMENTS:
F3 Morristown launch is tomorrow, pray for PDA as he has an interview today with the Knox County Sheriffs department

Reverse Suicides (Stage Hand Co-Q)

THE SCENE: Lower 60’s and foggy, ended up sunny and warm by the end
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Michael Phelps, This and That, Stagehand’s new groin stretch, Quad stretches
THA-THANG:
Moseyed around to the front of the conference center by passing the amphitheater and crossing the bridge. At the conference center we had 4 cones set up about 10 yards a part with a total of about 50-60 yards from start point to last cone. We did five rounds of reverse suicides, meaning 1st set we ran to the furthest cone and did an exercise and ran back, then 2nd set we ran to the furthest cone and then the second furthest cone and then ran back. We did this until each cone was hit, each of which had different exercises

  • 1st Round: Cone 1 – Merkins x 10, Cone 2 – Big Boys x 10, Cone 3 – Plank Shoulder Taps x 10 (4 count), Cone 4 – Lunges x 10 (each leg, 20 total)
  • 2nd Round: Cone 1 – American Hammers x 10 (2 count), Cone 2 – Carolina Dry Docks x 10, Cone 3 – Squats x 10, Cone 4 – Burpees x 10
  • 3rd Round: Cone 1 – Overhead Claps x 10 (4 count), Cone 2 – Flutterkicks x 10 (4 count), Cone 3 – Cobra Merkins x 10, Cone 4 – Little Baby Crunches x 10
  • 4th Round: Cone 1 – Edward Scissor Legs x 10 (4 count), Cone 2 – Hand Release Merkins x 10, Cone 3 – Freddie Mercury x 10 (4 count), Cone 4 – Walkout Merkins x 10
  • 5th Round: Asked each of the guys what their favorite exercise was and assigned each to a cone, we came up with: Cone 1 – Oblique Crunches x 10 (each side, 20 total), Cone 2 – Merkins x 10, Cone 3 – Broad Jumps x 10, Cone 4 – Squats x 10

Finished this quicker than expected, so we moseyed over to the amphitheater to do 11’s for the remainder of the time. Body Builders at the bottom, Pull Ups/Inverted Rows at the top

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked about how recently I’ve been reading a bit about the importance of how we use our time, but have been hearing about opposite ends of the spectrum. On one hand we have so much grabbing our attention and demanding our time that we need to relearn how to not be preoccupied, or even how to be content with boredom. While on the other hand, our time is valuable, it was bought with the blood of Christ and our days are numbered, there’s nothing we can do to earn or win back more time. So I encouraged us to be thinking through where in our lives should we dial back our usage of time and be more present to whats in front of us, rather than needing to constantly be working or distracted, and also where in our lives should we rethink how to make more of the time we give to things, acknowledging that our time is valuable

ANNOUNCEMENTS:
F3 Morristown official launch is two weeks from today I believe