F3 Knoxville

Tag: Mater

Blame it on the Rain…that never came

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Take a lap around the island
  • SSH IC x 20
  • Squats (4ct) IC x 10
  • Merkins (4ct) IC x10
  • BA Circ FWD/BWD IC x 5
  • Cherry Picker IC x 5
  • Free Stretch – Whatever serves you best

THA-THANG:
Mosey to the Far Soccer Field

  • Cones are set up 10 yards N/S 30 yards E/W – Perform exercise and run the remaining length of the field to finish. The movement from cone to cone resembles a switchback or a level in Donkey Kong.
    • Round 1
      • Run N/S – Gorilla Shuffle E/W
    • Round 2
      • Bear Crawl N/S – Karaoke E/W
    • Round 3
      • Burpee Broad Jump N/S – Smurf Jack E/W (looked more like a squatting bird)
  • Unbroken – All PAX starts at the corner of the soccer field. Perform Exercise to failure and then take a lap around the field. Perform each exercise x3 before moving to the next. AMRAP 20 Minutes
    • Shoulder Taps to failure x3
    • Squat Hops x3
    • Heel Tap Mountain Climbers x3
    • Exercise cadence looks like this:
      • Shoulder taps to failure
      • Run a lap
      • Shoulder taps to failure
      • Run a lap…
      • You get it!!
  • Mosey back to the AO
    • Perform the Following exercises & reps OYO
      • 50 Squat Hops
      • 100 Walking Lunges
      • 150 SSH
      • 100 BBS
      • 50 Squat Hops

MARY:
The BBS checked this box.

COUNT-OFF & NAME-O-RAMA
A Dirty Dozen – One PAX downrange from Denver…North Carolina – Welcome Mater!
CIRCLE OF TRUST/BOM:
Picked up the Q Source for some inspiration. The last section in the QS is all about growing an effective Lizard Organization. A couple of key notes are: Effective Organizations are built through Relationships – Not Rules. A Man who is Freed to Lead only needs Purpose to drive him forward. Too many rules are like shackles. Q Source gave the example of how Jesus was the original model of a Lizard Organization. In Matthew you can read about Jesus’ 2 Commandments that he gave. (Paraphrasing) Love the Lord God with all of your Heart, your Soul & Mind. 2nd – Love your neighbor as yourself. Matt 22:34-40

Driving to Coffeeteria I realized that I missed the opportunity to talk about reflection in our organization. AKA our family unit. Are we building our family unit through relationship or through rules? Is our family purpose so big and clear that our M’s & 2.0’s are “Freed to Lead”? Or do we just have rules? The next circle would be our job or place of employment. Although we may not be able to affect change from the top down in our work organizations, we can vow to maximize relationships where we’re at. We can create and grow healthy relationships with our co-workers and team.

Hope you all have a great weekend!

MOLESKIN:
We had a solid showing of PAX this morning. Including our Unicorns Doubtfire & Tank. The PAX were completely ready to be Merkining ourselves silly, while having buckets of rain poured on us. However, it was beautiful, sunny and amazing morning to be outside with some sweaty dudes.

ANNOUNCEMENTS:
Wesley House Workout, Work day & Off the Chain CSAUP – Check slack for details.

JUCO circuit

THE SCENE: chilly mid 40s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo Merkins, 10 Moroccan night club, 10 tempo squats, 10 harry Rockettes
THA-THANG:
Mosey to new parking lot south of the Sophomore. A course is setup that snakes through the lot and up towards the Sophomore. Do the exercises as noted on the pavement and follow directions for getting to the next location.

  • 20 Merkins
  • Lunge walk
  • 20 Freddie Mercury (2-ct)
  • Karaoke (switch sides halfway)
  • 20 Squats
  • Run up to the base of hill
  • Bernie Sanders up the hill
  • 10 burpees
  • Crab walk to middle
  • 20 Merkins
  • Bear crawl to end
  • 20 mountain climbers (2-ct)
  • Mosey to pull-up bars and do 5
  • Down to coupon pile
  • 20 Overhead presses
  • Mosey back to start
  • AMRAP

MARY:
While we got everyone gathered back together, 10 Flutter kicks. Mosey back to flag and then we got in 20 Hello Dolly.
COUNT-OFF & NAME-O-RAMA
23 HIMs at JUCO. Nice! One FNG. Welcome Leggings!
CIRCLE OF TRUST/BOM:
Consider the faith of Noah. He was instructed to build a very large boat because of a coming flood. It had likely not rained before that point in time and it took decades to build the ark. Imagine the ridicule he must have received while building the ark. Through all of this, he didn’t loose faith and continued to build as instructed by God. Faith that is unshaken by any worldly thing is what God wants our faith to look like. Strive for that.
MOLESKIN:
Great to be back and leading a JUCO bootcamps.
ANNOUNCEMENTS:
Hardship Hill tomorrow!

Median’s VQ

THE SCENE: 70° and breezy
F3 WELCOME & DISCLAIMER: VQ by @Median (guardrail’s 2.0)
WARM-O-RAMA:

  • Cherry pickers & Reach for the stars
  • 10 High knees
  • 10 Side straddle hops 
  • 10 Jungle Boi squats 
  • Baby Arm Circles (forward and back) w Michael Phelps
  • 10 Donkey Kicks On your own
    THA-THANG:
    Black snake Mosey through the courtyard to the parking lot

10 of each of the following at the stations, looping, 12 for the second lap

  • Merkin –>Burpee –> Bernie
  • Ranger Merkin –>Burpee –> Bernie
  • Wide Merkin –> Burpee –> Bernie
  • Diamond Merkin –> Burpee – Coupon Pile (no grass)
  • CPR “Curl Press tRIcep”
  • Bent over row
  • Pull ups
  • Flutter Kicks
  • Leg Raises
  • Box cutters
  • Hello Dolly
  • Jungle Boi Squats
  • Calf Raises

MARY:
Dealers choice: plank, Merkins, American Hammers, box cutters
CIRCLE OF TRUST/BOM:

Jesus is the image of the invisible God, the firstborn of all creation. For by Him all things were created, both in the heavens and on earth, visible and invisible, whether thrones or dominions or rulers or authorities—all things have been created through Him and for Him. Colossians  1:15 

We need to keep God in the center of our life. That’s hard to do because God is an invisible God. The things we can see are much easier to put our attention on.  But if you always keep God in the center of your mind you will see God moving in so many ways. But how do you know that God is the center of your life?  If you think about a thing more than God you have that in the center of your life instead of God. 

I challenge you to look at how you are spending your free time, does it reflect God?  If your thoughts are always on

  • School (for some of us) 
  • work (most of you ) 
  • or a hobby, 
  • or worrying about COVID 
  • or even your next F3 workout 

–that may be a sign that Christ isn’t the center of your life.  

Instead if your thoughts are on Jesus and His Kingdom and loving others well, you have Christ as the center of your life.  Thank you for being men in my life who help me put Christ as the center.

MOLESKIN:
@Median, Luke Brown, at 12yrs old felt the call to lead and bring a tough word to a tough and awesome group of HIM’s.  Very proud to call him my 2.0.  – Guardrail
ANNOUNCEMENTS:
Welcome FNG “Jolly GG”

Iron Pax challenge week 1 Friday. Come early 5:15.