F3 Knoxville

Tag: Mayberry

Fear the Burpees?

The Scene:  53 Degrees.  Foggy.  Gloomy.

Welcome and Disclaimer

Pledge of Allegiance!

The Thang: “Fear the Burpees?”

COP

  • Burpees X 10 (OYO)
  • Side Straddle Hop X 15 (IC)
  • Merkins x 10 (OYO)
  • Baby Arm Circles x 10 each way (IC)
  • Copperhead Squats x 20 (IC)
  • Burpees x 10 (OYO)
  • Windmills x 10 (IC)
  • Merkins x 10 (OYO)

 Mosey to Outhouse Wall

  • Dips x 20 (IC)

Mosey to the Starting Line of the Race Track, Partner up on the way.

  • Burpees x 10, Carolina DryDocks (CDD’s) x 10
  • Burpees x 5, CDD’s x 5

Run a lap with your partner; fast runners alternate Squats x 10, SSH x 10 until PAX is back together.

Rinse and Repeat for two more laps. Finish with another round of Burpees and CDD’s.

Mosey back to AO Parking Lot.

Burpees x 10 (OYO)

Abs:

  • 1 minute of scissor kicks
  • BBS x 20
  • American Hammers x 20 (IC)

…and done. 100 Burpees Total!!

 COT

Name-O-Rama: 22 PAX

BOM: Living out of a condition of Fear.

Life comes at us fast. We may not even realize we are constantly living out of a condition of fear.  Fear of failing.  Fear of being hurt.  Fear of missing out on something.  Another way to explain this condition is “anxiety”.   We’ve all experienced anxiety in different areas of our lives. Financial anxiety; will we have enough money to pay the bills, to go on a vacation, to pay for kid’s braces? Emotional (relationships) anxiety; Will I ever be happy? Are my kids happy?  My wife? Will I end up being alone? Work and Career anxiety: Am I on track? Am I stuck in a dead-end?  Do I have security?  Does my boss even know I’m here?  House, Cars, Kids, Church, Family, School, Work, etc. OVERWHELMED!

What’s the answer??   It’s right there staring us in the face – FAITH.  The Third F!  Let your Faith be bigger than your Fear.  Go read Hebrews chapter 11.  Amen, Brothers.

Spring Training

The Scene: 48 and Skunky

F3 Welcome and Disclaimer

Warm-o-Rama

High Knees 15x IC
Arm Circles Forward / Reverse 15x IC
Cherry Pickers 15x IC

Tha-Thang

  1. Base-running: have cones set up in shape of a diamond. Do “21” merkins at home, 21 squats at first, 21 burpees at 2nd, 21 BBSU at 3rd. (21 was Roberto Clemente’s number and I loved him). Rinse and repeat x2.
  2. Mosey to rocks
  3. Explosive baseball type exercises with rock:
    – 40 overheads
    – 40 “swings” (switch hitter)
    – 40 presses (official MLB roster consist of 40 players).
  4. Mosey to Matterhorn
  5. Back peddle 1/2 way up hill (like you’re going back on fly ball…) and then sprint to top. At top complete the 6-4-3 double play of 6 merkins/4 squats/3 burpees. Mosey down. X5
  6. Mosey back to AO via stairs and parking lot

Count-Off
Name-O-Rama

BOM:
We live in an action-packed/fast paced society where we want everything quickly. Today was a Baseball/Spring Training workout. People don’t like baseball- it’s too slow, too boring… look for the details of life that need and deserve your attention. Enjoy the moment, the details of life. Slow down and be in the game!

“I can’t” = bullshit

Welcome and disclaimer

Warm-o-Rama
10 burpees
OMC Merkins

The THANG

Mosey to the softball field, pause for the 6, pinwheels and squats

Field of dreams audible to the outfield due to mush.
Home 10 burpees 10 Merkins run to first

1st base – BBS until relieved

2nd base – Dry docs

3rd base – Domo squats

Sitting in the stands
Reverse BC up the bleachers (feet first)
BC across the bleachers
BC down the bleachers head first (audible cause bleachers were we and slippery)

Mosey to the steps and bear crawl down

On the Dawn Wall
10 Burpees at the bottom
10 Dry docs at the top

Mosey towards the AO pause part way for the 6 Merkins and box jumps

Ab-o-Rama
Lego Batman has 9 abs
V-ups
Floor wipers
American Hammers

Name-o-Rama

BOM

“I can’t” = bullshit. Is it that you “can’t” or that you “won’t”.  Michael Jordan once said “I can accept failure, what I can’t accept is not trying.”  We as men of this world get caught up in the societal message that we aren’t good enough, someone is always better, we aren’t strong enough.  In the end it’s the same message “you can’t do it.”

And so many men buy into this mentality. They don’t care anymore, they don’t workout, and they sure as crap don’t get up early and post to F3. But some men here are just as guilty of the “I can’t” attitude. “I can’t go up that hill, I can’t do nor Merkins, I can’t go any harder, I can’t finish.” And those “I’s” turn into “my’s”. “My legs hurt, my arms hurt, my back hurts, etc.”

So, what is your goal? What is you mountain to overcome? Are your tired of being the 6? Does it bug you not to finish a run? Are you pissed you can’t do pull ups, Merkins, or sprints? Maybe it’s not physical, maybe it’s to be a better husband, dad, boss, employee, coworker.

Here’s the deal, maybe you need help, maybe you need support, encouragement, and love. Well, welcome to F3. And while I have mostly been talking about it physically, we also need the love, support, and encouragement spiritually. Jesus wants us to share our lives with Him, and not just the bad times when we really need Him but the good times too. And He will give us strength to do all the things we want to do.
Philippians 4:13 “I can do all things through Him who gives me strength”

All things.  Not just the physical, the mental, the emotional, the spiritual, but ALL things through Him who gives me strength. We should all spend some time with Him, and ask about the things we “can” do and forget about the things we “can’t” do.

Half ‘a Dog Biscuit

The Scene: Chilly with a hint of “Fever” and a last-minute Q change!

F3 Disclaimer and Welcome

Warm-o-Rama
15x SSH
15x Mountain Climbers
Mosey to 1/3 mile loop

The Thang:
Seabiscuit workout!  (normally a 1hr + workout)
1 Lap – 10x Burpees, 20x BBS, 30x Squats
2 Laps – 10x Burpees, 20x BBS, 30x Squats
3 Laps – 10x Burpees, 20x BBS, 30x Squats
4 Laps – 10x Burpees, 20x BBS, 30x Squats (I think this is where the “audible” was called and the PAX re-collected to return to the AO)
3 Laps – 10x Burpees, 20x BBS, 30x Squats
2 Laps – 10x Burpees, 20x BBS, 30x Squats
1 Lap – 10x Burpees, 20x BBS, 30x Squats
Mosey back to AO

Mary
20x Hello Dolly
20x Flutter Kick
Recover!

Moleskin:
Well, today (Valentine’s Day!) was supposed to be Swirlie’s VQ. He had some big plans for sleds, tires and all kinds of pain for the PAX. The man upstairs stepped in with a little Fever and Sore throat to keep the PAX alive (we prayed for Swirlie’s health to improve). Seriously, Swirlie – the next time you might want to plan something “the average man” can do – none of this 24yr old “I’m a monster athlete” stuff…

Anyway, there was little mumblechatter (I mean almost NONE) this morning during the introduction of most of the PAX to the P-Nut classic “Sutherland Seabiscuit” workout at #TheDogPound. Some of these HIMs had done it before and knew what to expect, but WOW did it smoke the PAX. Maybe we shouldn’t do it on a 1/3 mile loop…but as-intended next time on a 400 yard track.

Nah.

It’ll be back for sure!

Welcome to the JUCO

The Scene: 40 degrees.  Clear and breezy

Welcome and Disclaimer

The THANG: Welcome to the JUCO

COP

  • Side Straddle Hop X 20 (IC)
  • Burpees X 10 (OYO)
  • Imperial Walkers x 15 (IC)
  • Baby Arm Circles x 10 each way (IC)
  • Copperhead Squats x 20 (IC)
  • Merkins x 20 (OYO)

Mosey to East Campus

  • Burpees X 10 (OYO)

Mosey to “The Dawn Wall”

  • Burpees X 10 (OYO)

11’s: BBS on bottom, Merkins up top, Summit when you’re done!

Mosey to The Steps and run up/down x 3

Mosey to “The Sophomore”

  • Burpees X 10 (OYO)
  • Run to the top
  • Squats X 40 (IC)
  • Run to the bottom

Mosey to “The Courtyard” and stop at the walls

  • Dips X 20 (OYO)

Mosey back to the AO

COT

Name-O-Rama

BOM: Growth

From Toto:

It was a great pleasure to lead the 11 HIMs that posted with me at the first PAX at the JUCO this morning.  I am truly humbled by the excitement and energy demonstrated by this group.  We took a quick tour of the campus and tried out a few features. This AO has much to offer,  The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership. From the first workout January 1, 2011, F3 has continued to grow in numbers and in strength.  The launch of the JUCO in Hardin Valley is another seed being planted.  Let’s reach out into our community and grow this PAX.

On and individual basis, F3 provides opportunity for each of us to grow spiritually, physically, emotionally, and mentally.  If you were to take a catfish and put it in a small aquarium, that fish would only grow to be maybe a foot long and it might weigh a quarter of a pound.  But, if you took the identical catfish and placed it into a pond, it might grow to be three feet long and weigh over 50 pounds.  Make a commitment to remove your barriers and challenge yourself to be Big Fish.