F3 Knoxville

Tag: Mr Jinxy

Beautiful Day

THE SCENE: Perfect weather, upper 60’s and sunny.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Slow Tempo Squats, 10 Arm Swings, Ten Cherry Pickers
THA-THANG:

Mosey to Playground.  All my benches:  Elevens starting with 10 Bench Jumps and 1 Decline Merkin.

Mosey to Outdoor Pavilion Close to Outdoor Chapel. Partner Up.  While one partner runs to light post in nearby parking lot, the other partner does exercises.  Then partners switch up.  Each team will do 100 Big Boys, 100 Decline Merkins and 100 Squats.

Mosey to Parking Lot by Soccer Fields.  There will be bricks piled by one cone.  Partner up again.  One partner will run with bricks to other cone, stop there and do 10 Mini Man Makers, then return.  The other partner will be exercising.  Then partners switch.  These are the exercises:  100 Bicycle Kicks, 100 Flutter Kicks, 100 Squats.

Mosey to grass across street from living quarters on southern side of park.  20 Hello Dollies in Cadence

Mosey to Stop Sign at Southeast Corner of Admin Bldg.  20 American Hammers in Cadence

Mosey to Boulder Pile.  Each man grabs boulder.  We do the following in cadence:  25 Overhead Presses, 25 Curls, 25 Rows, 25 Squats.  Run up Space Station and back to boulder pile.  Rinse and repeat on the exercises with boulders.

Mosey to Stop Sign at Northeast Corner of Admin Bldg.  20 Box Cutters.

Mosey to AO. 

MARY:
10 Table Saws in Cadence
COUNT-OFF & NAME-O-RAMA
17 with 2 FNG’s:  Hangover (Dhiren Zavere) and Contempt (Jonathan Edwards)
CIRCLE OF TRUST/BOM:
I exist.  That one is easy.  I know I exist when I am hurting after an F3 workout.  I know I exist when I have sexual urges, when I am aware of my feelings of happiness, anger, sadness, or love.  My own experiences feel me each day and I am continually aware of myself in them.  With my own inward focus, in my waking, daily routines and sleeping, I am aware that I exist.

God exists.  When I say that, it changes everything.  Henri Nouwen, a Catholic Priest and former teacher at the Notre Dame University, the Yale Divinity School and the Harvard Divinity School states that “as soon as I say ‘God exists’, my existence no longer can remain in the center, because the essence of the knowledge of God reveals my own existence as deriving its total being from his.  That is the true conversion experience.”

When I say God exists, my own life is not center stage.  God is center stage.  God is my creator.  When I say God exists, it behooves me to think of this Creator.  If I am but one creature in God’s creation, why did God create me?  What led to his desiring to create me?  Am I just some fleck that he makes and then throws aside.  Or does he want me to stay close, to listen to him, to talk to him.  If I say God exists it would behoove me to find out more about him, to read his words, to see what others think about this creator.

Henri Nouwen goes on about the implications of saying God exists:  “I suddenly or slowly find my own existence revealed to me and through the knowledge of God.  Then it becomes real for me that I can love myself and my neighbor only because God has loved me first.  . . . Once I ‘know’ God, that is, once I experience his love as the love in which all my human experiences are anchored, I can only desire one thing:  to be in that love.  “Being” anywhere else, then, is shown to be illusory and eventually lethal.

MOLESKIN:

ANNOUNCEMENTS:
Coffeeteria at Panera!

Merkins and Big Boys with a side of Mosey

THE SCENE: Upper 40s and clear, i.e. perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25

CP x 10

BAC, forward and reverse x10

4 Sets of Merkins and BBS (IC), alternating between each.  Starting with 20 each, reducing by 5 till we hit the bottom.  Total of 50 for each exercise.  Remember this pattern.  It will be repeated.

THA-THANG:

  • Mosey from the AO to the Chapel
  • 4 sets of squats and 4ct flutter kicks OYO
  • Quick mosey up toward the rock pile
  • Stop on the way and rest with 4 sets of Merkins/BBS OYO
  • Go as hard as you can the rest of the way to the rock pile
  • Pick up a coupon, 4 sets of curls and presses, passing coupons to the left after each set.
  • Mosey back toward lower parking lot, see FiA in action and re-route to playground (don’t want to harsh their mellow)
  • At playground, 4 sets of box jumps and 4ct Hello Dollies.
  • Mosey to bottom of hill, Bernie up the hill with 5 burpees at the top
  • Back to AO

MARY:
4 more sets of Merkins/BBS just for good measure

Boat/Canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When Martin Luther was asked what he would do if he knew tomorrow was the end. He responded that he would plant an apple tree.  How would I respond?  If I trust in God each day, I will have no reason to worry about what is in store for tomorrow. I pray I can trust God to provide that which I need.
MOLESKIN:

ANNOUNCEMENTS:
2nd F tonight at Abridged

Rocking Friday Morning

THE SCENE: 42 degrees – 27 PAX – no wind
F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – & Faith
– My name is Steam & I’ll be your Q this morning
– I am not a professional – you are here on your own volition – which means I don’t know any injuries you may or may not have. That being said, you know your bodies better than anyone so if you need to modify any of the exercises we do this morning feel free to do so BUT…..Push yourself and those around you – we will get better physically, mentally, and spiritually this morning.”


WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 20 x 4 (in cadence)

2. Rockette: 10 x 4 (in cadence)

3. Army Bend & Reach: 10 x 4 (in cadence)

4. Squat: 10 x 4 (in cadence)

5. Army High Jumper: 10 x 4 (in cadence)

6. Manly Arm Circles (we’re men – not babies): 5 x 4 forward & 5 x 4 backward (all in cadence) – full rotation of the arm and shoulder – 1 arm at a time

THA-THANG:
Mosey 15 feet out of the AO to the hill right beside AO parking lot

  • (1) Rocky Hill
    • Assemble Battle Buddy teams
    • 10 decline BBS (Battle-Buddy Sit-ups) each @ bottom of hill
      • 1 partner holds the other’s feet
    • Run up the hill
    • 10 rock chest presses
    • Run back down the hill
    • RINSE & REPEAT 3x – add 5 reps each time
      • 10 BBSs/10 RCPs — 15 BBSs/15 RCPs — 20 BBSs/20 RCPs
    • Recover @ the top of this hill
    • Code Brown leads flutter kicks until 6 is up
    • PAX executes 10 SSHs in cadence
  • Mosey to Asylum Playground with rocks
  • (2) Rockin Around the Asylum Playground
    • Stay in battle buddy teams
    • (1) Rock Flutter Kicks as a team = 110 total
      • Rock held overhead while executing flutter kicks
      • While other partner is doing
    • (2) Run to picnic tables = 5 decline merkins
    • Upon completion of 110 Rock flutter kicks 
    • (3) Rock Curls as a team = 110 total
      • While other partner is doing 
    • (4) Run to picnic tables = 5 incline merkins
    • Upon completion of 110 Rock Curls
    • (5) Rock Merkins as a team = 110 total
      • Rock under 1 hand — execute merkin — switch hands
      • While other partner is doing 
    • (6) Run to parking lot outside playground = 15 x 4 switchfoots
      • 1 foot on the curb/1 foot flat — quickly switch feet positions in a 4 count to 15
    • Mr Jinxy led PAX in 20 SSHs
  • (3) Rocking Back to the AO
    • Grab rocks and mosey to parking lot outside of playground
    • Set rocks in the middle — each PAX member finds a curb space
    • Execute 15 x 4 switchfoots in cadence led by QIC
    • Rinse & Repeat 5x
  • (4) Mosey Back to AO
  • Cheatsheet called upon to lead PAX in 20 x 4 SSHs in cadence
  • Hello Dolly: 15 x 4 in cadence
    • flip over to chest on ground
  • 10 – 1 count merkins
    • flip over to back on ground
  • Flutter Kicks: 15 x 4 in cadence
    • flip over to chest on ground
  • 10 – 1 count merkins
    • Flip over to seated position (on your 6)
  • 20 x 4 American Hammers

_________________________________________________________________________________________

COUNT-OFF & NAME-O-RAMA
27 PAX

Cheatsheet – Ponzi – Big Bird – Triple A – Coolio – Rusty – Worm – Code Brown – Fabio – Rascal – Gibbler – Bunny – Rousey – Kentucky – Rainbow – Dogbite – Snitch – Pringle – Slide Rule – Mixtape – Blue Bird – Mr Jinxy – Pusher – Pacman – Foot Print – Cat Gut – Steam

CIRCLE OF TRUST/BOM:

On this day in 1917 = the U.S. entered WWI
– thousands of men were called into action – called into active duty service for their country.
– What would it look like for us as high impact men to answer the call God gives us to go into active duty service as servants for HIS kingdom?
– ‎and you could say “man I don’t feel qualified to talk to my neighbor, coworker, friend, or family, about my faith or God.” Or “That’s not me, I’m not that guy”
– ‎but hear this: You are the guy. Because God doesn’t call the qualified, he qualifies the called.
– Ephesians 6:19-20 (MSG) = And don’t forget to pray for me. Pray that I’ll know what to say and have the courage to say it at the right time, telling the mystery to one and all, the Message that I, jailbird preacher that I am, am responsible for getting out. 

Runnin and a workin

THE SCENE: Sunny and windy, temp close to 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Burpees, 10 Tempo Merkins, Arm and Leg Raises from Merkin Position, 10 Tempo Squats, 10 Cherry Pickers
THA-THANG:
Mosey to Roadshow Run.  At top of Roadshow Run we will do 20 Merkins.  Run down stairs.  At first grassy area we do 20 Big Boys.  Run down next two flight of stairs all the way to perimeter trail.  At grassy area we will do 40 Baby Crunches.  Run all the way back up Roadshow Run.  Rinse and repeat two more times but end at perimeter trail instead of running up Roadshow Run the last time.

Mosey to trail that extends from road near North Entryway to Park and which goes all the way to the beginning of the Perimeter Trail.  We will do the following every ten lights on the trail:  Bear Crawl to first light, run next four lights, lunge to 6th light, run the next four.  Repeat until end of trail.

Mosey to Outdoor Chapel.  Elevens with Decline Merkins at Stage and Mountain Climbers at other end of chapel.

Mosey on Road going south and then east past soccer fields.  Twenty Hello Dollies before stop sign.

Mosey to Stop Sign at Southeast corner of Admin Bldg.  Twenty American Hammers

Mosey to Boulder Pile.  20 Overhead Presses.  20 Curls.

Mosey to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
Six men.  No FNG’s.
CIRCLE OF TRUST/BOM:
Remember Cap’n Crunches words about the Redwood Trees.  As tall as they are, one would think their roots go down at least 100 ft into the ground.  Yet, their roots may only go down 6 to 12 feet.  Yet these trees are sturdy and strong.  What makes them so strong?  Their roots connect to the roots of other Redwoods.  These trees stand mighty because they hold each other up.  Men, let us be mighty in the same way.  We cannot do these workouts without each other. We are HIM’s because we have each other’s backs.  Iron Sharpens Iron!!!!
MOLESKIN:

ANNOUNCEMENTS:

Propitiation (Jesus is our substitute)

Weather was PERFECT at the Asylum
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squats, Back Lunge W Kick, The Annie, The John Travolta, Tempo Squats
THA-THANG:

Mosey to Lil Everest and Sprint up w 5 Burpees at the top

Mosey to top of Cardiac then alternate 10 wide and diamond merkins every light pole to the bottom and LBCs

mosey to steep hill perform 7s w Burpees and Star jumps

mosey to new parking lot and participate in Grocery buggy race, 15 Burpees to the loser

mosey to dug outs and perform 11s w pull ups and dips

back to AO TO DO 4 Corners w 20 Mtn climbers   Lunge to next corner 20 star jacks bear crawl to next corner 20 box cutters run backwards to next corner 30 LBCs side bear crawl to the next

curls w coupons while partner runs to end of parking lot and back

  • Finish w leg lifts, merkin rt/left leg lift, table saw, modified table saw, hands around the world, lateral hops
  • are
  • handy.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Fifty Reasons Why Jesus Came to Die (Propitiation)
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.