F3 Knoxville

Tag: Mayberry

Kickball Warm Up

THE SCENE: Lovely. 67 degrees. Misty, then rainy, then down-poury, then just flat out wet.
F3 WELCOME & DISCLAIMER Yes
WARM-O-RAMA:
This & That; Cherry Pickers x5; Toe Touches

THA-THANG:
10 stations, spread out over 1 1/2 miles (with about equal distance between stations), as follows:

  • 100 Merkins
  • 100 Prisoner squats
  • 50 chest to bars; 50 squat jumps
  • 30 pull ups; 25 lunges (each leg)
  • 20 burpee box jumps (audible to 15)
  • 50 flutter kicks (4ct) (IC); ABC (IC)
  • 50 Iron Mikes
  • 100 BBS
  • 25 diamond merkins; 50 CDD’s
  • Burpee Jack Webb (1 burpee and 2 overhead claps = round 1; 2 burpee and 4 overhead claps = round 2) x 10 rounds

The rules: everyone stays together; everyone stays working; those that finish a station can take up to 20% of the reps of those that have not finished a station (put another way, each person may allow the rest of the PAX to help with 20% of their reps)(in this way those that finish early keep working, help the PAX that need it, and keep up the pace needed to finish all 10 stations in an hour).

MARY:
None.
COUNT-OFF & NAME-O-RAMA
8 dudes
CIRCLE OF TRUST/BOM:
Many of these exercises required each PAX to push to the body to exhaustion (i.e. total muscle failure).  Sometimes life’s trials require the same – maybe total muscle exhaustion, but more likely, emotional or spiritual exhaustion.  So, press on to exhaustion. Lean on Jesus and those that can help with a few reps. Eek out a few more on the way. Enjoy being stronger – you will be.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Lots of stuff coming up: CSAUP; F3 Knox Olympics

Old Fashioned Family Beatdown

THE SCENE: 68 Degrees and oddly pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little o’ this
  • Little o’ that
  • Little o’ Michael Phelps (exc. Ratchet who hates that stretch)
  • Cherry Picker x 10 IC
  • Imperial Squat Walker x 10 IC

THA-THANG:
I had the PAX count off into three equal groups; one lucky group got to run over and pick up CMUs from the pile.

Group 1 stood shoulder-to-shoulder at Cone A and Group 3 stood should-to-shoulder at Cone B. Groups 1 and 3 began an exercise while Group 2 traveled between them as instructed. When Group 2 reached Group 3, the PAX rotated and ran back to Group 1, where the rotation continued. Exercises are below:

Set 1: World’s Greatest Merkin/CMU Run/Freddie Mercury

Set 2: Squats/Sprints/CMU Curls

Set 3: Burpees/Bernie Sanders/CMU Press

Each set lasted approximately 10 minutes with minimal rest between sets.

MARY:

  • Plank Jacks x 25 IC (4 ct.)
  • LBCs x 25 IC (4 ct.)
  • Mountain Climbers x 25 IC (4 ct.)
  • Oblique crunches x 15 IC (single ct., each side)
  • Flutter Kicks x 25 IC

COUNT-OFF & NAME-O-RAMA
22 PAX including 1 FNG – strong showing!
CIRCLE OF TRUST/BOM:
Gerald Swindle is a professional bass angler that has been on the circuit for quite a while. He competes at the highest level in a stressful sport and yet he almost always seems collected, deliberate, and positive. I shared with PAX a quote that Swindle wrote regarding his personal slogan of “Positive Mental Attitude”:

“That’s the way my personal slogan of PMA (positive mental attitude) works in life. One of the PMA principles is that today’s bad news leads to tomorrow’s good news. You have to believe that today’s bad unexpected will lead you to tomorrow’s good unexpected.”

I really like what he’s getting at here. We will constantly have entropy in our lives, and we have to be intentional about embracing that and moving forward as HIMs.

MOLESKIN:
Felt good to be back with the PAX after several tumultuous weeks off-kilter schedules!
ANNOUNCEMENTS:
Don’t forget about kickball, Truckin’ to the Pound, and several F3 events coming up in October & November!

What’s at your core?

THE SCENE: low 70’s I think….didn’t check.  It felt good for a mid-August morning.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Cherry pickers x 5
  • This/that stretch
  • Squats x 10
  • Tempo Merkin x 10
  • 5 Burpees OYO

THA-THANG:

  • One lap around the boat dock parking lot.  Stop at each light pole for 5 Thrusters as you mosey.
  • At the other end of the lot – DORA work.
    • Partner A starts at one end of the lot and runs to the 2nd light pole.  Do 2 Burpees at the halfway mark each way (coming and going).  While Partner A is running, Partner B is doing reps of the following.  Switch when the running partner gets back.
      • 100 Plankjacks (4ct)
      • 100 Shoulder Taps (4ct)
      • 100 Spread Eagle Merkins
      • 100 Raised Arm Big Boy Situps
  • Run back around the parking lot the way we came from.  This time stop at each light pole for 5 Squats as you go.
  • Indian Run back to the AO.

MARY:

  • Roll up, V up x 10
  • Hello Dolly x 25
  • Ring of Fire leg press x 2 rounds
  • Spread Eagle Merkin x 10

COUNT-OFF & NAME-O-RAMA
17 total:  Junk, Mayberry, Frosty, Booger, Barn Door, Barnacle, Shooter, I-Beam, Waxjob, Snitch, High Heels, Wall Ball, Bowflex, Wagon Wheel, Scooter, Sparky, Bartman

CIRCLE OF TRUST/BOM:

Today was a core workout…in keeping with that theme, I though I’d talk about what’s at my core.

My core starts at Romans 3:23 where the Bible tells us that everyone has sinned and fallen short of the glory (or perfection) of God.  Later on in the 6th chapter of Romans we are told that the wages of sin (the penalty of sin) is death.  Pretty gloomy stuff, but it all gets turned on its head with the life/death/resurrection of Jesus.  Jesus came to this earth, lived a perfect life and died in your place to take the penalty of your sin for you.  Romans 10:9 tells us that if you confess with your mouth that Jesus is Lord and believe in your heart, that you will be saved.  It’s the gospel in less than 30 seconds.  That is what’s at my core…what’s at yours?  If you aren’t sure, I encourage you to reach out with questions.  I’d love to tell you more over a cup of coffee sometime.

MOLESKIN:

ANNOUNCEMENTS:
Guardians for Garrett kickball tournament this weekend

Truckin’ to the Pound

F3 Olympic weekend

Truckin to the Pound Round 2

Men of Knoxville, August 25, 2018 you are invited to attend a Completely Stupid and Utterly Pointless (CSAUP) event.  Truckin To The Pound Round 2,  #TruckinToThePound #TTTP2

This event was created by the TruckStop/DogPound crews as a way to have a longer event such as a Ragnar Relay, Spartan, Tough Mudder, etc. without the added expenses of entry fees, travel expenses, and most importantly the time away from family and friends.

As busy men, just like you we wanted to do something bigger but not have the logistics of travelling to another city/state/province to complete the event.

So August 25, 2018, instead of wishing you could get out there and do a crazy event come do one with us!  At 0600 we will gather at the TruckStop aka Bob Leonard Park and we will mosey to the DogPound located at Concord Park.  The course is 9-ish miles, with 4 stops for mini-Qs or workouts along the way.  Consider the Qs added bonus features, if you wish to think of them that way.

 

This event is free!

 

This event is for the High Impact Men (HIM)s of Knoxville to challenge themselves and each other, and help one another get better.

It is a CSAUP event, there are no trophies, medals, prizes or awards. We are all going to go out and get better together. #IronSharpensIron  Start together finish together.

For more information contact Mayberry via DM

 

Darkness shines on the mosey

THE SCENE: 70’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretch OYO
THA-THANG:
We ran 4.5 or 5 miles depending on which group you were in.

MARY:
She was busy running
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We don’t always have time for a sharing but today we did.  What I found interesting is today when we ran up the biggest hill, or when the street lights were out and we could barely see, or when we ran back up the grinder, those were the times when the most jokes and comraderie happened.  It strikes me every time that when the going gets rough, and the struggles are real, that going through things in the gloom with brothers beside you makes it easier.  It doesn’t make the challenge any less, but it sure makes finishing easier.