F3 Knoxville

Tag: Manhattan

Leg (and calf) Day

The scene:  60 and clear with a small breeze.

F3 Welcome and Disclaimer

Warm-o-rama:

SSH IC x 8

Tempo Squat IC x 8

OYO Stretches

Tha Thang:

Mosey to hockey rink

  • 3 man DORA grinder. Battle buddy into groups of 3.
    • BB1: CMU Squats at one end
    • BB2: CMU Calf Raises at other end
    • BB3: CMU Lunges between BB1 & BB2
    • Swap out DORA style when lunging BB reaches each end for group total of 200 Squats, 400 Calf Raises
  • Wall Squats
    • 2 leg x 1 minute
    • Alternating 1 leg x 2 minutes
  • Monkey Humpers IC x 10

Mosey to Big Hill:

  • 8’s: 4ct Mountain Climbers at top;  Burpees at bottom
    • Flapjack between Forward & Bernie Sanders each trip up the hill

MARY:

Flutter Kicks IC x 20

Hello Dolly IC x 20

American Hammer IC x 20

Chinese Channel Changers x 2 mins

Count-off & Name-O-Rama

BOM:

Shared an excerpt from a book by Rosaria Butterfield, a one-time LGBT activist, and now a born-again Christian and mother of 4.  She tells the story of a time she was asked to tone down her message and stop calling sin a “sin”, but rather to just say that it’s her personal opinion.  Her answer:

“I responded by letting them know that I am not smart enough to have this opinion, but that this is the position the inspired and inerrant Word of God upholds.  It comes to me from the historic Christian church…through the pages of Scripture, and so on down to me.  I told her that changing my message would involve denying the plain meaning of Scripture, the testimony of the church, the life, death, and resurrection of Jesus, and the gospel.  But to the postmodern mind…her request seems reasonable enough:  just own this position of mine as a personal point of view.  But claiming something that is a universal truth to be a mere matter of personal preference is a lie by omission.”

I shared with the PAX that this is something I struggle with each and every day.  Too often, I take the easy way out when discussing biblical truths and couch them as my own personal opinion during a difficult conversation.  Our challenge as we continue to put God first this year and ourselves last is to stand on our faith…even when it’s uncomfortable…and not take the easy way out by claiming “it’s just my opinion”.  As Christians we should be confident in sharing our beliefs as well as the truths they are based in.

Sharpening

The Scene: 35 and clear

F3 Welcome and Disclaimer

THE THANG
COP –
SSH 15 IC
Tempo Squats 15 IC
LBAC IC – 10 forward, 10 reverse
Little “Some of this/that”
Calf raises 20/stretch/20/stretch

Mosey to the boats and back to the coupon pile
Count off by 3’s
Alternate groups running to the boats and back, the rest cycled reps over, and over, and over

Merkins 10
Dips 10
SSH 10
Curls 10
Overhead 10
Crunches 20

Rinse and repeat for 37 glorious minutes

BOM:
IRON SHARPENS IRON
We hear this phrase used frequently, particularly in Christian circles and almost always in relation to men. As I ponder this concept, several things occur to me. The first is about how iron sharpens iron. While it sounds cool to visualize, iron does not sharpen iron by smashing against it. Two swords clashed against each other over and over again will not sharpen each other. Much the opposite, they both will become dull, and in fact quite jagged.

Iron sharpens iron in much the same way that anything else sharpens. That is, through precise, purposeful and repetitive motion in close proximity to one another. I don’t know that there could be a better description of the concept of F3. Purposeful repetitive interaction in close proximity. Today we all ran at our doable pace and not one of us took the identical footsteps to someone else. However at the top and back of each loop we regrouped and worked together. That way none of us felt as if we were truly running alone, even slow guys like me were still running near a brother. Add to that the hundreds of repetitions of exercise that we did together, all in cadence, so that no one fell off the beat, was tempted to quit or needed to show off by doing more faster. We worked hard together and we got better together. This is a great model of how we need to handle ourselves spiritually and emotionally together as well. We need to place ourselves in close proximity to each other at regular intervals, and not just when we are working out, but also in down times. That’s why we have 2nd F. We also need to sharpen each other as we draw closer to the Lord. 3rd F. I encourage you men to practice this during your time together and your work time – see it as sharpening. Recall that no discipline seems pleasant at the time, but painful. Later on however it produces a rich harvest. Let’s keep working toward that rich harvest of sharp iron.

Moleskin:
It was cold today and the men worked very hard. We had a great time working in tandem and the reps were brutal for the arms while the running was solid for the legs. We benefited from excellent team leadership as we handed off the responsibility for calling the cadence every few minutes.

You know how to count to eleven, right?

Scene – 26deg Cold and Gloomy (Shorts weather for some)

F3 Welcome & Disclaimer

Warm-o-Rama:
2 Laps around the outhouse
25 X SSH IC
5 X 2 X BA CIR FWD/BACK IC
OYO BigAuntThelma
15 x Tempo Merk IC

The THANG:
Mosey to Baby-Everest
You know what 11’s are, right?
Burpees at the Top
4 Count Rock Climbers at the bottom

Mosey to the Parking Lot above…find a partner!
Wheelbarrow Derkins
Wheelbarrow w/ partner to each line and perform 5 derkins
Switch w/ partner
Rinse and Repeat-o

Mosey to the Pavi-lawn
You know what 11’s are, right?
Dips & LBC’s

Back to the AO for Dealer’s choice Mary
Mayberry – American Hammers
Frosty – BBS
Ratchet – Boat/Canoe

Count off and Name-O-Rama

BOM:
We were challenged by Mayberry on his last BOM to put ourselves 3rd. God, Friends/Family, and then us. 2 Things we can do to make small steps towards that are: 1. Carve out the first 5 minutes of your day to be with the Sky-Q. Ask God, What is it that you would have me do for you today? 2. Be present in the moment. Be in the conversation and not lost in your own thoughts.

Moleskin:
This was a challenging workout for me to lead. My comfort zone lies in lifting CMU’s! I wanted to lead a workout beyond my capacity. With the support of the PAX we managed to get some pretty good work in and complete on time. Our thoughts and prayers are with the PAX that couldn’t be with us today.

First 2017 Mosey at the Dog Pound

The Scene: 53 damp as the rain had just moved through

F3 Welcome and Disclaimer

WARM-O-Rama:

Mosey to the bottom of Matterhorn

50 4ct x IC Mountain Climbers

25 4ct x SSHs

The THANG:

Up the Matterhorn, down the Matterhorn, and back up again

Circle back to pick up the 6 and Mosey to the Pav-a-lon

50 x OYO Pull-ups

50 x OYO Toes to Bar (sub Imperial Walkers when needed)

50 x OYO Squats

Mosey to the upper parking lot and Battle Buddy up

Baby DORA

50 x Burpees

100 x Domo Arigato Squats

200 x Merkins

300 x LBCs  (you only get wet once)

AB-O-Rama:

Merkin Ring of fire

Name-O-Rama

BOM:

With New Years here and everyone making New Years resolutions here is mine: “I am 3rd.”  While there are physical and personal goals I want to meet this year, the biggest and most challenging is to remember “I am 3rd.”  What that means in order is 1. God, 2. Family, friends, F3 Brothers, and strangers, 3. Me.  In our world where it is all about me, me, me, to put others before oneself is a challenge but what a wonderful blessing for the recipients, and prime example of Jesus.  We have been a recipient of Jesus putting God first, others even his enemies second, and himself third.  I can think of no better example to follow than his leadership.

Every time I go to read the Bible with my son, he wants to read his favorite verse.  He just turned 7. His favorite verse is Philipians 4:13 which is perfect for the strength we need to accomplish all our goals, but especially to remember to be 3rd

“I can do all this through Him who gives me strength”

Moleskin: Lots of F3 brothers either fartsacked due to the rain, or the pull-ups.  Prayer request for Amelia whose M will soon have a 2.0, and also for the family in Martin TN  who is suffering through the loss of 2 of their 2.0s in a house fire.

Route66 – The Dog Pound Style

The scene: 34 degrees, dark and cool!

F3 Welcome and Disclaimer

Warm-O-Rama:

SSH ICx20
BAC ICx10
RBAC ICx10
ISO arm stretches, swimmers stretch
Squats ICx15

Tha Thang:
PAX moseyed from the parking lot to the loop by the water.

Route 66

The PAX ran the parking lot loop performing the following exercises:

  • Burpees
  • Squats
  • Merkins
  • Star Jacks
  • LBC’s

Repetitions increased at cones placed along the route (1st cone, 1 burpee; 2nd cone, 2 burpees…etc.) to a total of 10 reps.

Mosey back to AO

Mary:
Flutter Kick ICx20
Penguins ICx20
Mountain Climbers ICx20
American Hammers ICx15
V-ups ICx10

Count-Off and Name-O-Rama:

BOM:
P-nut related how our run down Route 66 was an analogy to traveling life’s path. We have distractions along the way, but we need to remember the words of Jesus in Luke 9…and how we must be willing to sacrifice everything in order to truly follow Him.

P-nut then prayed us out- including a prayer request for Pfieffer’s grandfather and relief from holiday stress…especially that stress placed on our wives.

Moleskin:

A group of brave souls with questionable judgment participated in a RUCK/run prior to the beat-down. All PAX were treated to 3 miles and a buffet of burpees, squats and merkins. Spirits were high and the mumblechatter was strong. Great morning at the Pound.

Respectfully submitted,

P-Nut