F3 Knoxville

Keep it Simple, Make it Hurt…

54 and clear

Welcome & Disclaimer

SSH x30 (IC)
Mosey to far side

Windmill Merkins x15 (IC)
Imperial Squat Walkers x12(IC)
BAC Fwd x10 (IC)
BAC Bkwd x10 (IC)
Mosey back to SP

Circuit Circus
Divide up and head to 4 Stations
S1: Side Lunges / Dry Docks
S2: Rocky Balboas on the benches / Bench Dips
S3: Iron Mikes/ Superman Swims
S4: Shuttle Run (run to cone, 1 burpee, rinse and repeat adding 1 burpee each time)

Completed rounds of all 4 stations,
R1: 120 sec (change exercise at 60 sec except for shuttle run)
R2: 90 sec (change exercise at 45 sec except for shuttle run)

Mosey to far side near Sunsphere.  Divide into two groups

HIIT & 30s
Group 1: HIIT (8 Intervals)
– R2 1: Ranger Merkins
– Rd 2: Squats

Group 2: 30’s on Stairs
– Bottom: Flutter Kicks (4ct)
– Top: Squat Jumps

When Group 1 finishes switch

Mosey back to SP

Number off and Name-O-Rama (22 PAX)

3 Overlooked Qualities of a HIM: Humble, Teachable & Flexible

Humility is the quality of having a modest view of one’s own importance, rank or abilities. It includes a recognition that you don’t have all the answers, that you may be wrong at times and that others may have better insights, wisdom and abilities in certain areas than you do.
Proverbs 18:12 – Before destruction a man’s heart is haughty, but humility comes before honor.

Teachability is the quality of being able, willing and eager to learn from others. It includes an appreciation for the gifts, abilities and experiences of others and a recognition that you can benefit and grow by listening to and learning from them.
Proverbs 19:20 – Listen to advice and accept instruction, that you may gain wisdom in the future.

Flexibilty is the quality of being able to easily modify your own opinions, goals and actions. It includes the ability to adapt to new information, change course, compromise on non-moral issues, and value other’s interests as highly as your own.
Proverbs 22:3 – The prudent sees danger and hides himself, but the simple go on and suffer for it.

The PAX at Big Ball never disappoint!  We pushed hard an nonstop for 45 minutes and got better.  Great morning with great men…

Around the World

THE SCENE 62 and clear

F3 Welcome and Disclaimer

SSH x15 (IC)
Baby Arm Circles x15 (IC)
Reverse Baby Arm Circles x15 (IC)
Michael Phelps (OYO)
Squats x15 (IC)

Gathered the PAX to challenge them to think about the world and the role HIM’s can play. PAX numbered off 1-4 and let them know that at each of the 4 stations was associated with a country and prayer requests to pray if they chose to do so. It’s so easy to think about “nothing” while working out, but challenged the group to pray/consider these requests this morning.

Gather at your station

Myanmar Merkins x1:40 (rotate-50 second transition)
Swedish Single-Leg Step Up’s x1:40 (rotate-50 second transition)
Djibouti Derkins x1:40 (rotate-50 second transition)
Jordanian Jump Lunges x1:40 (rotate-50 second transition)

PAX gathered at mid-field and reminded them that this is the 34th anniversary of the World’s Fair. So we celebrated by doing the stations again counter-clockwise with 34 reps at each station.

Myanmar Merkins x34 (OYO)
Swedish Single-Leg Step Up’s x34/leg (OYO)
Djibouti Derkins x34 (OYO)
Jordanian Jump Lunges x34/leg (OYO)

Choose a battle buddy, mosey to amphitheater.

Battle buddy 1: 10 Inch work push ups
Battle buddy 2: Reverse pulls until BB finishes
AMRAP for 7 minutes

Mosey back to AO

Sprinters x20 each side (IC)
Fat Man’s 1 minute
Star Gazers

Number off and Name-O-Rama

Faithfulness. What does that look like in our lives? Often times, we have pictures in our minds of faithful people that you can count on at any time, yet still, these people will let us down. Whether it’s a spouse, friend or family member, at some point they’ll let us down or not follow through on what they said they would do. In 1 Corinthians 1:9, the apostle Paul writes, “God, who has called you into fellowship with his son Jesus Christ our Lord, is faithful.” As we think about what this looks like in our lives, we can always remember that no matter our hardship or worry, that God is faithful. For several years, I raised my own salary and the faithfulness of God to provide literally for my every need was humbling. Trusting God and His faithfulness can be a challenge, but let us rest in this attribute. The “Jesus Story Book Bible” describes the faithfulness of Jesus as  a “Never stopping, never giving up, unbreaking, always and forever love.” May be find comfort in this!

The 15 PAX showed up ready to work on what felt like a fall morning. It’s easy to forget that for several months in 1982 Knoxville was “on the map” around the world. I wanted us to remember that in the same moment we’re doing our Merkin, that there are famine, wars, and persecution happening at that exact time. Hopefully the stations reminded us of this. It was a fun VQ and hope to continue to put the EH on many others who live in the downtown area!

Fun and Games at the Park

72 and the grass was dewy!

F3 Welcome and Disclaimer

Squats x10 IC
Imperial walkers x10 IC
Imperial Squat Walkers x10 IC
BAC and RAC x10 IC
Merkins x20 IC

Mosey to playground

Playground Warm-up
–  Pull ups x5-10 (3 sets)
–  Alternating with LBC x15 (3sets)

Mosey to the Field of Dreams

It’s Football Time in Tennessee!
–  Bear Crawl relays 25 yards x2
–  Cones  about 15+ yards apart. Lunge to the first cone, high knee to the 2nd, high knee skip to the 3rd,karoake to the 4th, back peddle to the 5th, turn and sprint to the 8th. RINSE and Repeat x4
–  Kick off return relay 100 yard dash w football in hand turn back 100 yard dash and hand off
–  Football Doras Parterner up, 100 merkins, 200 LBC, 300 squats. While P1 performs reps of said exercise, while P2 carries the football on one side while running and touchning the ground on the other side, alternating the ball in hand as your running, switch until total reps are complete.
OMAHA!! Almost finished the squats, but with time running out and YHC wanting to finish up with ABS, we moseyed back for some 6MOM.

–  Flutter kicks x10, LBCx10, and dollys x15

Oxygen mask! You need to put on your oxygen mask before you can help others. In short, F3 is the perfect stepping stone to make yourself better in mind body and spirit which in turn help you serve others!

Sons ‘o Fear and a Walk in the Park

84 degrees and humid

F3 Welcome & Disclaimer

Side Saddle Hop        ICx20
Baby Arm Circle        ICx15
Reverse Arm Circle   ICx15
Squats                        ICx15
Calf Raises                  ICx15

Quick mosey around the perimeter of World’s Fair Park and back to the grassy area near the fountains

Wrestle Mania 2016
PAX divided up into four groups and gathered at one of the four cones set up around the field.  Instructions were to bear crawl counterclockwise around the “ring,” stopping at each cone to perform the following:
10 burpees
20 merkins
30 squats

Rinse and repeat for 15 minutes

Mosey to stairs near Sunsphere

11’s on the Stairway to Heaven:
Increasing merkins (starting with one) at the base of the stairs; decreasing StarJacks at the top of the stairs (starting with ten).

Indian Run back to the AO

Tricep dips                 20 OYO
Incline merkins         20 OYO

Rinse and repeat for four minutes

Ab-O-Rama:  Dealer’s Choice
Hello Dolly
Lance Armstrongs
Flutter Kicks

Number off and Name-O-Rama

YHC read from John 8:12.  He talked about the iconic Sunsphere and how it represented “energy” in the 1982 World’s Fair.  This passage from John encourages us to be a “light” to the world…and we should be lights in our community, our workplace, our church and our home.

YHC then prayed us out.

Wow!  31 PAX participated in the inaugural beat-down at the World’s Fair Park.  Lots of spirited mumblechatter and laughter.  This location offers much for future workouts, including lots of fields, stairs, water and greenway routes.

This AO will help us reach potential PAX both downtown and in East Knoxville.  No sadclown or fartsacker is safe in Knoxville, men.  Let’s keep it going.

HIIT Madness

72 and Clear

F3 Welcome and Disclaimer

Twist and pivot x15 IC
Tempo squats x15 IC
Cherry pickers x 10 IC
Mountain climbers x20 IC
Merkins (cadence) x20 IC
Two laps around parking lot
4 exercises for 30 seconds a piece:
Butt kicks
High Knees
1 minute break
Rinse and repeat two more times (x3 total)

Next set:
Vertical mountain climbers
Mummy kicks
3 step Heisman
In and Outs
1 minute break
Rinse and repeat two more times (x3 total)

Station Work
Get a Battle Buddy to encourage and push the other man.
S1: 50 pound weight plate push in parking lot,
S2: Picnic pavilion for 30 second wall of fire,
S3: Dugout for 10 pull-ups (if not pull-ups, coupons placed near by for reverse fly),
S4: Playground for 10 burpee boxes:  normal burpee but on jump, jump up on to playground bench.

AMRAP until Q calls time

Flutter kicks x20
Big boy sit ups x20

Number Off & Name O Rama
Together as a PAX, holding each other accountable, we are stronger together, arm in arm at BOM, at F2’s, stronger together being pushed versus doing cavework or fernwork telling yourself you can do one more set, one more lap, etc.  The men of our PAX help with that extra push to help us each get more fit physically and mentally.