F3 Knoxville

Tag: Mayberry

Bear golf

THE SCENE: 37 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
IC x 20 4ct Imperial Walkers

IC x 20 4ct BBS

IC x 20 4ct Side lunge

IC x 20 4ct Floor Wipers

IC x 20 4ct Groiners

IC x 20 4ct Gas pumpers

THA-THANG:

Mosey the long way to the top soccer field,

IC x 50 4ct Flutter kicks

Golf ball sprint team race.

Each team starts at the opposite sides of the field, while one person runs to the middle and grabs a golf ball, the rest of the team completes the exercise.

1st 10 golf balls = Lunges

2nd 10 golf balls = BBS

3rd 10 golf balls = Squats

4th 10 golf balls = V-ups

5th 10 golf balls = Thrusters

6th 10 golf balls = LBC

 

Bear-golf – one team memeber tosses a golf ball, the team bear crawls to that golf ball does 10 squats, then the next team member tosses golf ball.

 

OYO x 50 box jumps

IC x 20 Thrusters

Mosey back to the AO

MARY:
Worm Crunch

Macerana

American Hammers

World’s Greatest Merkin

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Easy message.  Don’t be selfish.

Make time for God first.  Make time for you family.  Make time for others. Then make time for yourself.  Stop being so selfish and begin being selfless.  I had a good friend, and member of the PAX point out that if he helped do the dishes or laundry at his house, how quick he was to point it out to his wife.  When in reality his wife is the one that does all the laundry and dishes at the house, so why should she be impressed that he helped once.  Even though he was doing an act to try and help someone else, he still wanted his “thanks” or “atta boy” for doing it.

God did not create you to be awesome in your own little world.  He created you to:

  • Have a relationship with him.
  • To spread, multiply, and grow God followers
  • To love one another

The Bomb Shelter Run (C.S.A.U.P. Event)

THE SCENE: Low Mid 60’s with some light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Drifter Q:

start things off with the Disclaimer (He is NOT a professional, refers everyone to take notice of how he is dressed; clearly NOT a professional…1 PAX member commented that Drifter must have had a Blink182 concert to attend after the event…

SSH (IC) x10 slow / x10 fast
Boxer Jacks (IC) x10 slow / x10 fast
Mosey to Grinder:
Lunge forward then backwards
Inchworm Merkins w/hand release
Quad Stretch
Cherry Picker Stretch (fists on ground, walk legs out to the side and back in)
Merkin Ring of Fire, but as a Wave!
Mtn Climbers (IC) 10x slow / 10x fast

THA-THANG:
1st leg was approximately 3.2 miles of running until arriving to the Beatdown:

Mayberry Q:

21 Jump Street:

  • 21 Pull-ups (side of the Alcoa bridge)
  • 21 Burpees (middle of bridge)
  • 21 handstand push-ups (far side of bridge)
    Run back to start and drop 1 rep. (15 min time limit)

2nd leg was approximately 3.2 miles until arriving to the Beatdown:

Snorkel Q:

Split up into 2 groups and then partner up. Near side of Bicentennial Park bridge do:

  • 10 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 8 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 6 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 4 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 2 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back

Far side of Bicentennial Park Bridge Partner 1 Wall Sits until Partner 2 completes 15 side to side Merkins.
Partner 2 then monster tire walks to replace Partner 1; Partner 1 bear crawls to area to complete side to side Merkins.

3rd leg….who cares how long, we were too far away to quit and had to get back to the car somehow…(another 3… something miles…felt like 10; here we go!).

Waxjob Q:

Split into 3 groups. 1st man plank, 2nd man bear crawl ahead and plank, 3rd slalom bear crawl to front. Remaining PAX continue to slalom bear crawl to the front until team reaches 50 yard line.
Reverse the process, planking person is now facing the sideline while the PAX in motion jump over the planking PAX.
Mosey to jungle gym:
15x Partner reverse-merkins/OHP on monkey bars
15x Squirkins
10x Over/Unders
15x Leg Throwdowns

4th and final leg was very short, no lies, really short…more like a mosey.

Cap’n Crunch Q:

Starting with 1 exercise, adding another exercise until all 5 exercises are completed in succession. then work back down until only the last exercise is left. 20 seconds per exercise:

  • Burpees (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec) Diamond Merkins (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec) Diamond Merkins (20 sec) High Knees (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec) Dry Docks (20 sec) Burpees (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec) Dry Docks (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec)
  • High Knees (20 sec)

MARY:
No PAX were interested in any ladies, specifically Mary by the end of this event!

COUNT-OFF & NAME-O-RAMA
38 PAX!!

CIRCLE OF TRUST/BOM:

BOM – CSAUP – Bomb Shelter Run (Cap’n Crunch)

I ask not for a lighter burden, but for broader shoulders.

I ask not for an easier path, but for stronger feet.

I ask not for weaker enemies, but for a stronger self.

Jewish Proverb

Congratulations brothers, you did it.  You embraced the challenge and are victorious.  Take and let it sink in…you’ve earned.

I’d like to share something I’ve been thinking about for a while now.  F3 has been a life-changing experience for me.  Every morning I leave a workout I truly leave better than when I arrived.  Lately I’ve been thinking about why that is the case.  Here are my observations.

I believe there are two simple truths that we have lost as men:

  1. The opposite of manhood isn’t womanhood, it’s boyhood
  2. Manhood isn’t a destination or a journey, it’s a mindset

When we lose the distinction between boyhood and manhood our worlds begin to spin off kilter.  We become self-focused, self-protective, self-indulgent and self-reliant.  In other words, it becomes all about us.  As we reject passivity and accept responsibility for our lives we grow as men in all areas: physically, mentally, relationally and spiritually.  We begin to be others-focused, self-sacrificing and interdependent.  We begin acting like men.

In this world, three things serve as resistance to our growth as men:

  • Comfort
  • Convenience
  • Certainty

Overcoming these boils down to our mindset.  We have to daily set aside a boyhood-mindset and embrace a manhood-mindset.  We combat comfort with challenge, we set aside convenience for consistency and we abandon certainty and embrace camaraderie.  I see it as two contrasting mindsets:

A Boyhood-mindset seeks… A Manhood-mindset seeks…
Comfort Challenge
Convenience Consistency
Certainty Camaraderie

Every time we gather, the COP becomes our arena to consistently embrace challenge in the company of like-minded men.

But it’s not enough for us to do this physically.  We MUST carry this mindset to all areas of our lives, especially our relationships with our loved ones and with God.  Never stop striving for more brothers.  Keep embracing new challenges and keep any eye on the six so you can help the man who has stumbled.  Together we will make a difference!

Ribbed’s route 66 at the Dog Pound

THE SCENE: A Nice Cold 34 Degree and clear.
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:

  • SSH 25x
  • Tempo Squats 15x
  • Baby Arm circles 14x
  • Some of these and some of those

THA-THANG:
Mosey to the parking area in front of the trailer.

  • Route 66 with Start Jax
    • waiting for the 6 with hello dollies
  • Ribbed’s 66
    • 10 Burpee’s at first list
      • backward lunge to next light
    • 10 tempo squats next light
      • hello dollies 10x
    • 10 American hammers 4count
      • High needs to the next light
    • 10 Burpee’s
      • berny sanders to the next light
  • Route 66 from the far side of the parking loop.
    • Iron Mikes
  • 11’s in the small loop
    • American Hammers out to Carolina Dry Docks

Mosey to the AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Parents, if your eyes ever see or your ears ever hear the sin and weakness of your children, it’s never an accident, it’s never a hassle, it’s never an interruption; it’s always grace.
-Paul David Tripp-

Not everyone has 6 inches

THE SCENE: Perfect… you know what that is

WARM-O-RAMA:
SSH x 20 IC

Mike Phelps OYO

Arm Circles

Merks x 10 IC

Potty Mosey

30 secs of own choice

THA-THANG:
Indian Run to Matterhorn

Flutters IC….. car interrupted so idk how many

  • Partners   1 runs while the other does 20,20,20 (Merks, Squats, BBS) 3 sets
  • Mosey to lil hill
  • 7s  Burpees and Squats
  • Mosey to the court with a duck walk at the end

Alligator 1/2 Inch worm 1/2 Lunge back

30 sec Wall Sit

We done

MARY:
I don’t know Mary well enough I guess.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The last couple weeks I have felt a bit flat. Things for the most part of gone well. For some reason I have felt a little disinterested in things I usually like. I have been a little more cynical lately. I could not figure out why. I was listening to Joe Rogan’s podcast and he had David Goggins on the podcast. Goggins was explaining what went wrong in his life after he left the airforce, although I think he would say this was a theme of his entire life. He said, “The more comfortable I was, the more uncomfortable my mind was.”

I think that this is true for people. I know it certainly is for me. The last couple of weeks I have not been posting as much and I really think that is why I was feeling off. Getting up in the morning and embracing the suck makes everything better for my day. To make a lateral step I think it relates to the idea that being strong is not about succeeding, it’s about accepting the suffering continuously. So, I would like to thank all of you for posting and being a part of this great community. I am approaching a year in F3, and I think this has been one of the better years of my life. It would not have been without the opportunity to go out and suffer every morning with you all. Cheers!

MOLESKIN:

Podcast link with Goggins
ANNOUNCEMENTS:
CSAUP Next Weekend Alcoa   Moses is your guy for that if you have Qs, or hit up one of those other Alcoa hunks for details

GoldiBlox

THE SCENE: Drizzly, Cool & Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Tempo Squat IC x 10
  • Merkins IC x 10
  • Nancy Kerrigan IC x 10

THA-THANG:

3 Man Teams – 4 Circuits

Circuit I (2x Through running until PAX completes)

  • A – Goblet Squat
  • B – Burpee
  • C – Goldi-Blox (Travel Exercise)

Circuit II

  • A – Brick Switch Merkins
  • B – American Hammers
  • C – Weighted Lunge

Circuit III

  • A – Weighted Calf Raise
  • B – Rock Climber
  • C – Squat Walker (Weighted Duck Walk)

Circuit IV

  • A – Squat & Press
  • B – Merkins
  • C – Broad Jumps

Sprint 2x Through

 

Quarter Pounder (Cheese Optional)

  • Run 25 yards – 25 Merkins
  • Back Peddle – Run 50 Yards – 50 Squats
  • Back Peddle to start – Run 75 Yards – 75 American Hammers
  • Back Peddle to start – Run Full Length of the Parking Lot – 100 SSH

MARY:
We ran out of Time – I had Colt 45’s planned though
COUNT-OFF & NAME-O-RAMA

16 PAX
CIRCLE OF TRUST/BOM:

The common denominator in all of these mass shootings, and the sexual misconduct violations are that all of the perpetrators are MEN. It’s men that are hurting our women and children. It stresses the importance of pulling men out of isolation and into community.

MOLESKIN:

With all of my mis-q’s today it felt like a VQ. I’m thankful for you men that I consider brothers. Thankful for your support and your leadership. Iron truly sharpens Iron.
ANNOUNCEMENTS:
See Announcements section