F3 Knoxville

Tag: Mr Jinxy

Mr. Tuesday’s Pre-Turkey Ramble

THE SCENE:  Partly cloudy, temp in the 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Five Burpees, 20 Side Straddle Hops, Four Burpees, 15 Mountain Climbers, Three Burpees, 10 Cherry Pickers, Two Burpees, 10 Slow Timed Squats, One Burpee, 10 Little Baby Arm Circles Forward, 10 Backward
THA-THANG:

Mosey to Lighted Parking Lot Above Playground

Suicide Sprints to Each Light Along Parking Lot.  Each time back we will do 10 Merkens.  Repeat but each time back do 10 Big Boy Sit-ups.

Mosey to Lighted Sidewalk that Is North of Chapel and which Leads to Park Perimeter Trail

Bear crawl to first light.  Sprint to fifth light.  Bear crawl to sixth light. Sprint to tenth light.  Keep doing this in increments of five lights until we get to perimeter trail.

20 Squats and 40 Baby Crunches in grassy area by perimeter trail.

Mosey to Cardiac Hill

Sprint up hill and do:

  • 20 Bicycle Kicks at First Turn
  • 20 Carolina Dry Docks at Second Turn
  • 20 Bench Lifts at top
  • Repeat

Mosey Back to Base Camp

Run around the bases with each base being a corner of the parking lot.

  • First Base:  20 Squats
  • Second Base:  20 Squat Jumps
  • Third Base:  20 Imperial Walkers
  • Home Plate:  20 Star Jumps
  • Repeat

MARY:

COUNT-OFF & NAME-O-RAMA
Four men attended, all over 50 years in age.  The Goats!
CIRCLE OF TRUST/BOM:
On this day, two days before Thanksgiving, we do have much to be thankful for.  Our health is one thing and we thank God for the recovery of Crawdad, Edit, and Preacher, who hopefully will be able to work out soon.  We also pray for the recovery of Barney, who has been sidelined for months and may be sidelined for many more months.  We are thankful for our nation and the abundant resources we have in America.  We are thankful for our families and our brothers in F3.  We are mostly thankful for our God that watches over us.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Next 3rd F event is December 9.

Sunrise Sampler

THE SCENE: Cool and 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Stradle Bees X10

1 Burbee

3 rounds

THA-THANG:

  • Stop 1: Top of hill
    • Merkins x10
  • Stop 2: Short hill
    • Merkins x10 Big Boys x10
    • 3 Hill charges
  • Stop 3: Everest
    • Merkins x10 Big Boys x10 Squats x10
    • Run up Everest
  • Stop 4: Rock Pile
    • Merkins x10 Big Boys x10 Squats x10
    • Over head rock lifts x10
    • Stop 5: Asylum Steps
  • Stop 5: Asylum Steps
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Stair jumps to the Asylum
  • Stop 5: Telephone Pole
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Telephone pole lifts x10
  • Stop 6: Big Hill
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • 5 hill charges with Burbees at the top
  • Stop 7: Soccer Field
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Lunges, high knees, ankle to butt, sprint x4
  • Stop 8: Playground
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Box jumps x10
    • American Hammers x10
    • 2 full rounds
  • Stop 9: Parking lot
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • American Hammers x20

MARY:
COUNT-OFF & NAME-O-RAMA
17 Guys.
CIRCLE OF TRUST/BOM:
Working to communicate Thankfulness and Gratitude to those around us.  Colossians 3:17.  And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.\

ANNOUNCEMENTS

Coffee at Panera

Working Off The Candy

THE SCENE: Partly cloudy.  Temperature about 70.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 Side Straddle Hops
  • 15 Imperial Walkers
  • 10 Burpees
  • 10 Windmills
  • 10 Slow Timed Squats
    THA-THANG:

Mosey to Grassy Area below Stop Sign at Southeast Corner of Admin Bldg.  Do 20 Hello Dollies, 4 count

Mosey to Outdoor Chapel.  Then do elevens starting with one Mountain Climber (4 count) at one end of chapel and ten Decline Merkens from stage to floor on the other end of the chapel.

Mosey to soccer field by baseball diamonds near playground.  Each man does suicides from one end of field to other, stopping to do ten Merkens each time he come backs to starting line.  Then he will repeat above but do ten Big Boy Sit-ups each time he comes back to starting line.

Mosey to Flag Pole by Baseball Fields.  Each man will do, at own pace, the following:

  • 20 American Hammers (4 count) at Flag Pole
  • 20 Bench Jumps at Playground Benches
  • 20 Pull Ups at Baseball Dugout or as many as possible and hang for 20 seconds
  • 20 Ice Skaters (4 count) on grass at south side of pavilion
  • Repeat above

Mosey to Stop Sign at Northeast side of Admin Bldg.  Do 20 Hello Dollies, 4 count

Mosey Back to Base Camp

MARY:

COUNT-OFF & NAME-O-RAMA
Seven men
CIRCLE OF TRUST/BOM:
We often worry about the details of our day, about possible mistakes or threats, or about getting things perfect or “right.”  Such worries can actually hurt our performance.  Try reading a chapter from a book where you must remember every word you read.  You can get so caught up in the memorization that you lose the message the author is trying to convey.  When we worry about details, about getting things right, about possible mistakes, we not only hamper our performance but we lose focus on the glory of God’s world that is right there in front of us.  Jesus told us to leave our worries to God.  Focus on God and His glory, not on worries.
MOLESKIN:

ANNOUNCEMENTS:

Triple Threat, Triple Q

  1. THE SCENE:  Sunny and temperature just below 60.  On this Halloween evening, only three of us showed up.  We realized no one had signed up to Q so the three of us did a joint Q:  Mr. Jinxy, Smallmouth, and Lilydipper.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    20 Side-straddle-hops.  Little of this, little of that.  20 Michael Phelps.  10 Cherry Pickers.  20 Imperial Walkers.  10 Slow Timed Squats.
    THA-THANG:

Mosey on roadway to northeast corner of Administration Bldg.

  • 10 Squat Jumps
  • 10 Lunges, each leg
  • 20 Squats, 4 count
  • 10 Knee touch jumps

Mosey to Lakeshore trail and head north west to area at northern end of Asylum.  Do elevens, starting with one Big Boy Sit-up and ten decline merkins.  The BB Sit-ups are done by trail while the merkins are done by tree about 50 yards uphill.  Each man sprints back and forth between sit-ups and merkins.

Mosey on Lakeshore trail to bottom of Mt. Everest.  Do two sets of the following exercises, running up to large tree, around tree and back to Lakeshore trail between each exercise.

  • 10 Shoulder Taps, 4 count
  • 40 Baby Crunches

Mosey to top of Mt. Everest and go to Boulder Pile by Administration Bldg Parking Lot.  Each man does two sets of the following exercises, running to light pole by Administration Bldg and back to boulder pile between exercise.  The exercises are done with Cinder Block Weight Boulders.

  • 25 Overhead Presses
  • 25 Curls
  • 25 Squats with weight at chest

COUNT-OFF & NAME-O-RAMA
Mr. Jinxy, Smallmouth, Lilydipper
CIRCLE OF TRUST/BOM:
A book that Cap’n Crunch has recommended is Wild at Heart by John Eldridge.  Eldridge talks about how as men, we are often taught to ignore our wounds.  Yet, our reaction to our wounds leads us to live out of a false self.  God wants us to live out of our true selves.  We must recognize and admit our wounds, come to God with them.  By admitting our wounds and approaching God with them, we can get beyond them and be the true men God wants us to be.

Take The Hill, Dominate Your Monday.

THE SCENE: Windy, cool, & a 100% chance of iron sharpening iron.
F3 WELCOME & DISCLAIMER:

  • Welcome to F3! Fitness -Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning!
  • I am not a professional – I don’t know any injuries you may or may not have, so if you need to modify any of the exercises we do this morning feel free to do do but always give 100%
  • I need 3 things from you this morning!
    • PUSH YOURSELF – you came here to get better this morning – you absolutely have what it takes to succeed this morning – unleash it.
    • PUSH THOSE AROUND YOU – IRON SHARPENS IRON – the man on your left and right is counting on you for their safety and to push them to be better men!
    • ALWAYS GIVE 100% – You owe it to yourself to go had this morning and fight for every breath like it’s your last. You’re here this morning because you wanted to be a better man than you were yesterday – EARN IT!

WARM-O-RAMA:

  1. Side-Straddle Hop (SSH) – in cadence
    1. 25 x 4
  2. The Rockett – in cadence
    1. 15 x 4 count
  3. The Cherry Picker – in cadence
    1. 10 x 4 count
  4. The Merkin – in cadence
    1. 10 x 4 count
  5. 5 Burpees On Your Own!

THA-THANG:

  • Mosey (with flag of course) to Bottom of Everest, THE Mt. Everest
    • Halt halfway –> 10 squats in cadence (Al Gore until 6 is up)
    • Upon arrival at bottom of Everest –> 10 second rest/catch breath (Al Gore until 6 is up)
    • SSH: 15 x 4 – in cadence
  • Take The Hill (Part 1)
    • Charge the hill with the flag (duh) all the way to the top (Al Gore until 6 is up)
    • Plant flag between 2 temporary high beam lights provided by Steam
    • Charge back down hill – leaving flag up top (Al Gore until 6 is up)
  • Take The Hill (Part 2)
    • Maneuver under enemy watch/fire
    • Steam sets scenario where the hill much be taken from the enemy – maneuver accordingly.
    • Zig-zag sprint up the hill
    • Stop 1
      • drop down in push up plank –> 10 x 4 merkins in cadence
      • Back up
    • Stop 2
      • drop down in push up plank –> 10 x 4 plank jacks
      • Back up
    • Bear Crawl 25 meters –> sprint the rest of the way to the top (Al Gore until 6 is up)
    • @ Top
      • Merkin: 10 x 4 in cadence
    • Back Down Hill (Hold Al Gore until 6 is up – make sure every man is accounted for)
    • Merkin – 10 x 4 in cadence
  • Take The Hill (Part 3)
    • Zig-zag sprint up hill
    • Stop 1
      • Drop down in push up plank –> 10 x 4 merkin in cadence
      • Back up
    • Stop 2
      • PAX on their 6 –> 10 x 4 flutter kick in cadence
      • Back up
    • Sprint zig zag –> line up shoulder to shoulder
    • CHARGE THE HILL! (100% all out)
    • 15 second breather 
    • The Squat –> 15 x 4
  • Mosey Back To AO 
    • Flag in front (in between 2 single file lines of PAX on either side of the road
    • American Indian run for both lines (flag stays out front)
    • Cadence Call by Steam
      • F3 –> Good For You –> Good For Me (x2) –> All Day –> Everyday –> No Man –> Left Behind –> F3 –> F3
    • Halt halfway
      • 20 x 4 squats in cadence
    • Down new patch to car parking lot –> AO
    • Circle up
    • 20 x 4 SSH in cadence
  • Finishing Strong
    • Line up shoulder to shoulder at one end of the parking lot AO
    • 80% sprint all the way across
      • 10 burpees on your own
    • Bernie Sanders 70% all the way back
    • 10 x 4 SSH in cadence
    • Sprint all the way across
      • 10 x 4 merkins in cadence
    • Bernie Sanders all the way back (100%)
    • Burpee in cadence
      • one element at a time
      • 5 total
    • Karaoke all the way across (100%)
      • 10 x 4 merkin in cadence
    • Bernie Sanders all the way back (100%)
    • Line up shoulder to shoulder in incline push up plank along curb
      • Starting from Right —- > Left: each man does one Merkin going down the line
    • Recover –> Bear crawl halfway across –> 100% sprint rest of way across
    • Line up shoulder to shoulder in incline push up plank along curb
      • Starting from Left  –> Right: each man does one Merkin going down the line
    • 100% Sprint Back
  • THE CORE
    • Flutter Kick: 25 x 4 count in cadence
    • American Hammer: 15 x 4 count in cadence
    • Hello Dolly: 25 x 4 count in cadence
    • ATMs –> Cap’n Crunch Leads ATMs to finish strong
      • 15 x 4 count shoulder taps
      • 10 slow merkins
      • 10 fast merkins

MARY:
Heavy breathing
COUNT-OFF & NAME-O-RAMA
35 PAX – 1 FNG: “Ma’am”
CIRCLE OF TRUST/BOM:
“Periods vs. Commas”

  • The enemy tries to place periods in our life (death of a family member, a hard time, loss of job or loved one, tragedy like Vegas shooting, etc) that insinuate the game is over, that’s the end of the story. God looks at that and turns it into a comma instead, allowing whatever hard or difficult thing we’re going through or experiencing to not be the end of the story, just more of a pause as he carries us through to the “next part of the sentence” or stage of life.
  • Whatever periods you have experienced in your life and may be experiencing now –> God will turn that into a comma and carry you through.
  • Your story is not over. The is not the end. What seems like a unsurpassable period in your life is not the end of the story. Trust God to turn it into a comma and help you realize that there is more to come. You were made for more than to just be defeated by whatever period the enemy has put in your life.
    MOLESKIN:
    http://www.newlifeknoxville.org/portfolio-items/nlg-108-deliver-us-from-evil/