F3 Knoxville

Tag: Mr Jinxy

True HIM’s Serve

THE SCENE: Partly cloudy skies with temps in 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 15 Mountain Climbers, 10 Cherry Pickers, 10 Windmills, Little Baby Arm Circles Forwards and Backwards (ten each).
THE THANG:

Mosey to Stop Sign at Northeast Corner of Admin. Bldg.  20 American Hammers.

Mosey north to Perimeter Trail and run on that until it hits main roadway going by baseball fields.  Mosey to Serpentine Sidewalk that is between northern ball friends and outdoor chapel.  20 Hello Dollies.

We will do 1-4’s on Serpentine Sidewalk (this is where we do listed exercise to one light, then sprint four more lights, etc, until the sidewalk hits the perimeter trail by the river.  Jog back to start after we hit perimeter trail for the next set of 1-4’s.  We will stop at the perimeter trail after the third set of 1-4’s.  Here are the exercises for the three sets of 1-4’s:

  • Bear Crawls
  • Hops
  • Lunges

We will do 20 Bicycle Kicks (four count) after the three sets of 41’s.

Mosey to Cardiac Hill.  We will run up hill doing the following exercises:

  • 40 Baby Crunches at start
  • 20 Flutter Kicks (four count) at first turn
  • 20 Decline Merkins at second turn
  • 20 Bench Lifts at the benches.

Mosey to Stop Sign at northeast corner of Admin Bldg.  20 Box Cutters

Mosey to AO.

MARY:
ATM’s.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A true HIM serves others.  We continually talk about this in F3, as we should, because as true men we should serve our families, our coworkers, our friends, and our community.  The great thing about F3 is that I see brothers not just talking the talk but walking the walk.  The 3rd Anniversary Celebration for F3 Knoxville was a great example.  Brothers like Lazy Boy and Abscess got up early to make sure the grounds were prepared for us.  Brothers like Hooker and Edit, who, because of injuries could not compete, were manning some of the Brolympics stations, keeping score and cheering us on.  Brothers like Junk. Abscess and Lazy Boy were out at the picnic area on Sunday, several hours ahead of time, smoking our meals.  I am not mentioning all the other brothers who pitched in time and equipment to help out.  Another cool thing about F3:  there are ALWAYS brothers volunteering to help, whether with setup or cleanup.

It was also awesome to see F3 Brothers serving their families.  All those dads out there with their kids, running with them, hopping with them, tumbling with them, and laughing with them.  It was wonderful to meet wives and partners of our brothers – some great folk that were easy to talk to.

We have something special with F3 Knoxville.  And if we maintain our pledge and duty to serve our community, there is no telling what directions we will go.  One direction will be to Cleveland, TN on Saturday, November 17 when Abscess and other brothers will head there to help launch another F3 AO.  Join them if you can.

ANNOUNCEMENTS:
AO launch in Cleveland on Saturday, November 17.

BB Asylum PM Nov 1 Candy Corns!

THE SCENE: Overcast, Slightly Damp, about 68 F, Bagpipes a playin’ in the background
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmill – – slow 15 (4 ct) IC

Arm Circles Thumbs Up –  (3ct) IC

Arm Circles thumbs down – (3ct) IC

SSH (4 ct) 20 IC (ish)

Cherry Pickers – 16  (4 ct) IC

Imperial Walkers – 16 (3 ct) IC

THA-THANG:
IDivide into 2 teams (slow mosey to mid hill)

Bataan Death March to admin bldg. stairs

Back person does 3 burpees and catches up

Heel drops on stairs (IC)

Straight-15, angled out-15, angled in-15

Candy Corns (both arms extended straight out, rotate to each side, then both vertical, then back to side and back extended straight out)

With a partner

8 merkins, then 80 Candy Corns

9 Merkins, then 90 Candy Corns

10 Merkins, then 100 Candy Corns

Bataan Death March to cones on Open Ground

Lunge across field, 20 LBC (4 ct), Bernie S back

20 Squats, Bernie S back across,

20 SSH (single ct), run across

20 American Hammers (4 ct)

Rinse and repeat

Bataan Death March to Picnic Table Shelter

               Ladder

                   20 Dips then 5 BBS

15 dips, then  10 BBS

10 dips, then 15 BBS

5 dips, then 20 BBS

Mosey to rock pile – as crow flies up the hill

25 rock curls (IC), 25 Lifts (IC)

Mosey to AO

COUNT-OFF & NAME-O-RAMA
13 PAX and 1 FNG True @StubHub,
CIRCLE OF TRUST/BOM:

Topic: Fault finding and criticism

“When the choice is to be right or to be kind, always make the choice that brings peace.” – Wayne Dyer

“Conflict cannot survive without your participation” – Wayne Dyer

“When you judge another, you do not define them, you define yourself.” – Wayne Dyer

“If you want to move from darkness into light, stop finding fault in others. Finding fault in others means finding fault in God.”
― Dada J. P. Vaswani

Romans 15:1

Now we who are strong ought to bear the weaknesses of those without strength and not just please ourselves.

Matthew 10:8 New International Version (NIV)

8 Heal the sick, raise the dead, cleanse those who have leprosy,[a] drive out demons. Freely you have received; freely give.

Instead of judgment, extend God’s love to those around you, beginning with your family, your friends and your co-workers. Often those closest to us feel the harshest effects of our judgmental attitude

As F3 leaders we need to provide positive support and encouragement to those around us.

.ANNOUNCEMENTS:
Olympics on Saturday, Picnic on Sunday.

Monday = Tabatas, Bear Crawls and Burpees

THE SCENE
34 and Clear

Welcome & Disclaimer

 

THE THANG
COP
SSH x30 (IC)
Tempo Squats x15 (IC)
Tempo Merkins x15 (IC)

Line up on curb
Run to far curb, stop half way and do 3 burpees, run back
4ct Diagonal Lunges x14(IC)
Run to far curb, stop half way and do 3 burpees, run back
Dive Bombers x15 (IC)
BAC Fwd x12 (IC)
BAC Bkwd x12 (IC)
Run to far curb, stop half way and do 3 burpees, run back

 

Tabata Terror
Divide up into 4 stations.  At each station, complete the exercise listed using at Tabata format (8 rounds, 20 seconds on 10 seconds off).  After eight rounds rotate counter-clockwise all the way around the parking lot and to the next station.

Exercises:

  • Station 1: Merkins
  • Station 2: Froggy Squats
  • Station 3: Dry Docks
  • Station 4: Tuck Jumps

 

Bearway to Heaven
Bear crawl suicides in the parking lot with burpees in the middle of each suicide.

Bear crawl to first line perform 7 burpees, bear crawl back.  Bear crawl to second line, 6 burpees, bear crawl back.  Continue until you get to 7th line, perform 1 burpee and bear crawl back to start.

 

MARY
American Hammers – x20 (IC)
4ct Flutter Kicks x20 (IC)

 

COT
Number off and Name-O-Rama – 27 PAX

 

BOM
“Never mind likes and dislikes; they are of no consequence.
Just do what must be done. This may not be happiness, but it is greatness.”

– George Bernard Shaw

I’m convinced that our culture’s relentless pursuit of comfort and convenience has robbed us of any sense of significance and meaning.  A life lived for self eventually implodes, leaving men empty and filled with regret.  We are not created for comfort, we are created for purpose and impact.  The pursuit of comfort and convenience breeds complacency.  The pursuit of purpose and impact fuels greatness.  We were made for greatness.

The thing is, we’ve confused greatness with success.  Martin Luther King Jr revealed the secret to greatness, “Everyone has the power for greatness, not for fame but greatness, because greatness is determined by service.”  It’s not what we get, it’s what we give.

Every day we wake to multiple opportunities to serve, opportunities for greatness.  Keep your eyes and hearts open brothers.  When you see the opportunity…seize it!  If it’s hard, embrace it!  The world is waiting for men of integrity and courage to assume their roles and lead.  You don’t need permission, you have already been commissioned.

 

Submitted by Cap’n Crunch

Jumpin’ Jack Flash Route 66 and Suicides

THE SCENE: 7 am, 42 degrees, humid, partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, cherry pickers, baby arm circles forward and backward, tricep stretches, .
THA-THANG:
Route 66 – 4 rounds

  1.  Plank jacks (4 ct)
  2. Smurf jacks (4 ct)
  3. Crab jacks (4 ct)
  4. Star jacks (single ct)

Bernie Sanders uphill between rounds 2 and 3

Mosie to dock area

  • 20 decline merkins
  • 20 Hello Dollies (4 ct)
  • 20 Superman swims

Mosie to small hill – crawl bear up hill

Mosie to soccer fields for 3 rounds of suicides:

  1. Apache – run to quarter field, backpedal to baseline, run to mid field, backpedal to baseline, run to 3/4 field, backpedal, run full length, backpedal full length.
  2. Bear crawl to quarter field, lunge to mid field, broad jump to 3/4 field, bear crawl to baseline, run back
  3. Regular running suicide, quarter, mid, 3/4, opposite baseline and back.

Mosie to baseball diamond – 10 pull-ups in dugouts, 1 trip around the bases.

Mosie to pavillion – 20 pull me ups on picnic benches

Mosie to playground – 20 American hammers (4 ct) 20 flutter kicks (4 ct)

Mosie up hill to AO.

MARY:
See 2 rounds on playground.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
With the hearings for Judge Cavinaugh, it had me thinking about my past.  We have an accuser against us every day, bringing up our past, trying to bring us down.  But we also have an advocate.  Jesus stands with us, and says Yes, he does have this in his past, but I paid his debt, and now he is free to be the man, husband, father, leader, etc. that I created him to be.  So walk with that in mind this week that despite our past, Jesus has made a way for us to be HIMs.

ANNOUNCEMENTS:
F3 3 yr anniversary, F3 Cleveland launch.

The Pumpkin Post

THE SCENE: Picture perfect, clear, low 60s
F3 WELCOME & DISCLAIMER 

Yep

WARM-O-RAMA:
Motivators, Cherry Pickers x10 IC, Lateral Hops x 20 IC, little of this, little of that

THA-THANG:
Mosey down from the Admin building to the Lyons View Pike entrance.  Do PAULA ABDULS along the path towards Northshore, running two lights and Bernie Sanders back one light, stop and do 5 BBS/5 Shoulder-tap Merkins.  Continue to base of Everest

PYRAMIDS up to big tree on Everest.  Run up hill to tree 3 times, when we return to the path we will do the following:

  • 10 Burpees
  • 10 Burpees/10 Mountain Climbers (4-ct)
  • 10 Burpees/10 Mountain Climbers (4-ct)/10 Diamond Merkins

Run back up to the base of the summit and finish the pyramid:

  • 10 Mountain Climbers (4-ct)/10 Diamond Merkins
  • 10 Diamond Merkins.

Run to top of summit and meet at AO.

KICKBALL PRACTICE!

From F3 flag, kick the kickball into the field, where cones with numbers are laid out.  Whatever number is closest to the ball is the exercise we do.  The exercises are:

  1. 10 burpees
  2. Captain Thors (1 BBS/4 American Hammers increasing to 2/8, 3/12, 4/16, and 5/20)
  3. 15 Pickle Pounders
  4. Jump Squat Holds (10 jump squats + 10 second Al Gore, then 9/9, 8/8, etc.)
  5. Boat/Canoe with 30-second holds, x2
  6. 10 scorpion Dry Docks (5 with one leg up, 5 with the other)
  7. 10 body builders (Burpees with plank jack in there).
  8. Superman (on stomach, arms/legs out)/Reverse Superman (on back, arms and legs up)
  9. 15 patty-cake merkins
  10. 20 windshield wipers (4-ct)

(we got to all of these except the Jump Squat Holds)

MARY:
Imperial Walkers x20 IC

COUNT-OFF & NAME-O-RAMA
9 men strong (couldn’t tag Quikrete)

CIRCLE OF TRUST/BOM:
Ran across something that compared being a Christian to being a pumpkin.  It was kind of “quaint”, but seemed seasonally appropriate.  God:

  • Picks you from the patch and brings you in (John 15:16)
  • Washes all the dirt off of you (2 Corinthians 5:17)
  • Opens you up and scoops out all the bad stuff, removes the seeds of doubt, hate, greed, etc. (Romans 6:6)
  • Carves you a new smiling face (Psalm 71:23)
  • And He puts his light inside you to shine for all the world to see (Matthew 5:16)

MOLESKIN:
Prayers for a safe and successful Tough Mudder competition to all our F3 brothers going to Atlanta! Good luck guys! Prayers of Thanks for the scholarship that Jenner received (Congrats brother!), and prayers that Mr. Jinxy’s work situation will develop favorably and all be part of a larger plan.

ANNOUNCEMENTS:
Tough Mudder this week-end!