F3 Knoxville

Tag: Mayberry

Start Together-Finish Together

The Scene: 50 and damp

F3 Welcome and Disclaimer

WARM-O-RAMA:
Imperial Walkers IC 4ct x 25
Burpees 10 OYO
Merkins IC 4ct x 25

THE THANG:
Mosey Indian run style to first stop
Mtn climbers IC 4ct x25
Lunges up the hill 50
Mosey to the pavilion

At pavilion
5 rounds
5 pull ups
10 squats
5 toes to bar
10 good mornings

Mosey to the lower parking lot
5 rounds
10 LBCs
10 burpees
10 Freddie Mercury
10 dry docks

Mosey to CMU trailer
5 rounds
10 bicep curls
10 tri extensions
10 bent over rows
10 thrusters

Merkin relay countdown
Split into teams
Sprint 5 merkin sprint back
Rest of the PAX holds a plank
Sprint 4 merkin sprint back

MARY:
Floor wipers IC 4ct x
American hammers IC 4ct x
V-ups IC 4ct x

WORD:
Never Give Up!

We started off gettin’ the PAX movin’ right off the bat!  Good mumblechatter and an OTB trip to Starbucks brought the PAX closer together after the workout.  Good to see you guys and grab a little Second’F and a great start to Thanksgiving Day!

BOM

In the BOM I talked about Lt. Brian Murphy and how he never gave up, and how he never left anyone behind. At a conference I met Murphy and he added the guys on his shift had an agreement that what they  “Start together finish together.”
Who do you not want to leave behind? What makes you fight and make sure to never give up? Who else chose never to give up? The true constant is Jesus. He never gives up on us. He pursues us to be saved through him. When we live our life for Jesus we have eternal life. Jesus is our savior, and we can only be saved through him. He leads us and he encourages us to be leaders of others. He fights for us, and he doesn’t want to leave behind. He gives us strength, strength to never give up. He pursues us so that we can finish together and begin a new life in heaven. We are encouraged through each other, we fight for each other.

And he gave us F3. He gave us a group of brothers from another mother, and we come out each morning and push each other, we also never leave anyone behind. We always pick up the Six. And I am thankful for that, thankful for you guys, in so many ways that I just can’t say it.

I can think of no better verse to describe this than:

Prov 18-24

“One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother”

The Matterhorn Strikes Again

THE SCENE: 32 degrees and chilly

F3 Intro and Disclaimer 

WARM-O-RAMA
Run in place for 1 min
SSH x 15 IC
Bobby Hurley x 10 IC
Cherry Pickers x 10 IC
BAC x 10 IC
Reverse BAC x 10 IC

Mosey to the Matterhorn

THE THANG:
11’s
Bottom- Burpees
Top- Squats

Mosey to the Pavilion
As many sets of the following you can do for 5 minutes total

Pull Ups x 5
Forward Lunges x 10
Triceps dips x 15

After 5 minutes, switch to the following:

Merkins x 5
Reverse Lunges x10
Squats x15

After 5 minutes recover and mosey to the coupon pile
At the coupon pile, choose a medium size coupon and do the following:

Bicep curls x 10
Shoulder press x 10
Behind the head triceps extension x 10

Rinse repeat x 1 increasing the set to 20 reps

Mosey to the AO

MARY:
Flutter Kicks x 20 IC
LBC x 20 IC
Pacman x 20 on each side
WORD:
In the busyness of the holiday season be sure to take time to “Be still and know that I am God”. We should always take time out of our day to acknowledge who God is in our life and give Him the praise that He deserves. Psalms 46:10

Mr. Olympia and Flying Tweet-E

Conditions – 40s and clear

Tweet-E decided to pick the highest wall he could find (chest-high) to do his box-jumps.  He did them all (3+rounds!) and every rep on that wall.  I wouldn’t want to be in his house tonight…the PAX stuck with manageable height walls for a solid workout under I-Beam’s tutelage.

F3 Welcome and Disclaimer

WARM-O-RAMA:
Run in place for 1 minute
Side straddle hop
Run in place for 1 minute
Cherry pickers
Run in place for 1 minute
High knees

Mosey to outhouse

THE THANG:
30 minutes – AMRAP
Box jumps x10
Step ups x10 each leg
Sprint to drive and back
Squats x10
Rear lunges x10 each leg
Calf Raises x10 each leg
Sprint to drive and back
Burpees until PAX returns
Rinse and Repeat

Mosey back to AO

MARY:
Ab cycle:
Flutter kicks x20 IC
Hold feet 6 inches off ground
Hello Dolly’s x20 IC
Hold feet 6 inches off ground
Reverse crunches x10 OYO
Hold feet 6 inches off ground
BBS x20 IC
LBC x20 IC

COT:
Count off and Name-o-Rama

BOM:
Arnold Schwarzenegger – Nov 17, 2003 inauguration as California governor
Early in your career, before you became Mr. Olympia, your legs weren’t on par with your upper body. How did you bring them up?
(with accent) “With legs, the key is to shock them to experience substantial growth.”

“Do not neglect the gift you have, which was given you by prophecy when the council of elders laid their hands on you. Practice these things, immerse yourself in them, so that all may see your progress.”
1 Timothy 4:14-15 ESV

Junk has wheels!

THE SCENE: Conditions: 39 deg, Cold and Foggy (Forest Fire smoke didn’t help!)

F3 Disclaimer and Welcome!

WARM-O-RAMA:
Mosey around the outhouse
10x burpees OYO
Mosey around the outhouse
10x burpees OYO
Pick Fruit (Thanks to F3 St. Simmons for sharing that with me when I visited)

The THANG:
Mosey to boat ramp
50x mtn climbers IC 4ct
Mosey to upper parking lot
50x smurf jacks IC 4ct
Pick a battle buddy for Dora Omaha

Dora across the parking lot
1st buddy does ASMRAP on BBS/ 2nd buddy sprints across the parking lot and does 20 merkins
!Omaha!
1st buddy ASMRAP pickle pounders/ 2nd buddy sprints 20 Carolina dry docks
!Omaha!
1st buddy does flutter kicks/ 2nd buddy sprints and continues CCDs
!Omaha!
1st buddy does tuck jumps/2nd buddy sprints and does 10 burpees
Mosey back to AO

Old school relay sprint x2 Who knew Junk had wheels!?

MARY:
Fire hydrant
25x ‘merkins OYO

WORD:
This PAX braved the fog and smoke hanging around Knoxville to plunge into the gloom and get better together. I appreciate all the guys who came out and put in good work this morning. I once again am blessed to be surrounded by such a great bunch of HIMs. I also didn’t know what I was going to say to the PAX when we finished this morning, so I let God’s word speak for me I shared this simple message from Philippians 2:3-4

“Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of others”

I encouraged each PAX to go out and put others first, whether that be in their homes with family, at their jobs with coworkers, or in the community. But God created us to use us for His good, and His good is helping others and not being focused on ourselves.

BOM:
Our prayer was that each man go out and put others first and that God would show them where they could be used. We also prayed for our brother Simone who has left to attend basic training for the US Air Force. As an AF brat and a guy who went through a different training I know the excitement and nervousness he is experiencing. We prayed for his health as he goes through training, hopefully his time with F3 Knoxville helped him get physically ready, and we prayed that he also stay emotionally and spiritually connected. Our prayer also included thanking him for his service and that he be safe in his training and on his missions upon graduation.

Dog# Election Day

The Scene: 48 Degrees, overcast and smokey

F3 Intro and Disclaimer 

Warm-O-Rama
Mosey
Michael Phelps
Toe Touches (short and sweet)

The Thang:
Mosey to soccer field/track
Complete the following rotations (the great state of Tennessee has 11 electoral college votes for the POTUS, so we do 11’s in honor of that!):

1 Lap (.33 mile loop) and then burpee suicides (11 burpees per, 55 total)
1 Lap and BBSU suicides (11 BB’s per, 55 total)
1 Lap and merkin suicides (11 merkins per, 55 total)
1 Lap and Superman suicides (11 Supermans per, 55 total)

MARY
50 Flutter Kicks (270 total of burpees, BBSU, merkins, supermans, and flutter kicks- 270 electoral votes needed to elect POTUS)

The Word (BOM):
I want to share about today being election day- live a life worthy of being elected (a political election or a spiritual election). Easy to sit back and complain- be a difference maker. How do we make a difference? By loving those we come in contact with everyday. Love wins, it is the greatest way. We come to F3 for more than the physical exercise. We long to be a part of something greater than ourselves. Go forth in love today!