F3 Knoxville

Tag: Mr Jinxy

Sunrise at the Asylum

THE SCENE
60 & Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
SSH x25 IC
Tempo Squats x15 IC
Tempo Merkins x15 IC
Imperial Squat Walkers x15 IC
Baby Arm Circles Fwd x10 IC
Baby Arm Circles Bkw x10 IC

THA-THANG
Mosey to hill near asylum. Stop along the way for Leg Blasters

  • 20x air squats (single count IC)
  • 20x in-place lunges (10x each leg IC)
  • 10x squat jumps (single count IC)
  • 10x jumping lunges (5x each leg IC)

Battle Buddy Pyramid
Battle Buddy 1 runs to cone and does 2 exercises while Battle Buddy 2 does reverse lunges. Each person will do both exercises with the following reps: x5, x10, x15, x10, x5.  We will do 2 rounds.
Rd 1

  • Tuck Jumps
  • Dry Docks

Rd 2

  • Narrow Squats
  • Wide Merkins

Mosey to rock pile near asylum (at the top of Everest)

3 Exercise HIIT
Everyone performs the HIIT series, 20 sec on, 10 sec off, 3 sets, 2 rounds.

Rd 1:

  • High Knees
  • Overhead Press w/stone
  • Jump Squats

Rd 2:

  • Ice Skaters
  • Bent Over Rows w/stone
  • Burpees

Mosey to the bottom of the hill and face the sunrise for another round of Leg Blasters.

Mosey to playground and grab some bench.

11’s
Box Jumps & Dips

Mary
Flutter Kicks x20 4ct IC
Hello Dolly x20 4ct IC
Side Crunches Rt. x20 IC
Side Crunches Lft. x20 IC
Boat / Canoe on Q

Cash out: ATMs!

COUNT-OFF & NAME-O-RAMA
17 PAX

CIRCLE OF TRUST/BOM
In Wild at Heart, John Eldredge talks about three things in the heart of every man:
– An adventure to live
– A battle to fight
– A beauty to rescue

Being a HIM means paying attention to each of these three aspects of our heart.  Bottom line…IT’S NOT ABOUT US!  We draw breath to be life-givers to others.

MOLESKIN
There is simply NOTHING better than watching the sun come up with the bother of F3 Knoxville!  The men gave it all they had, as usual, and got better…TOGETHER!

ANNOUNCEMENTS
Alcoa launch 10.14
Truckin’ to the Pound 10.28
Pray for PAX at The Dirt Circuit and traveling for Fall Break

Submitted by Cap’n Crunch

Muggy Friday

THE SCENE
Low 70s & muggy

F3 Welcome and Disclaimer

THE THANG
COP
Imperial Walkers IC x 10
Tempo Squat IC x 10
This/that/these/those stretches

Indian run toward the Asylum building

Cone course of 5 cones + steep hill.  3 laps around the course performing exercises at each cone.
Everything on a single count x 20 reps.
Rd1:  Hello Dolly , Diamond Merkins, Squats, Downhill bear crawl, Dive Bombers
Rd2:  Squat Jumps, American Hammers, Dry Docks, Burpees, Smurfjacks
Rd3:  Starjacks, Iron Mikes, Plankjacks, Box Cutters, Wide Merkins

Mosey back to hill beside AO

Battle buddy up & grab 1 CMU per pair.  Buddy A runs to top of hill and performs 10 Windmill Merkins while Buddy B does the following.
Rd1:  Curls
Rd2:  Overhead Press
Rd3:  Upright Rows

Pyramids.   10 reps of each exercise with a 10 pace bear crawl out & back between rounds.
Rd1:  Merkins
Rd2:  Merkins, Squats
Rd3:  Merkins, Squats, Big Boy Situps
Rd4:  Merkins, Squats, Big Boy Situps, Lunges

Final minute:  1 minute of Merkins

COT
Number Off and Name-O-Rama

BOM
Does your marriage serve as a witness for Christ?  How do you treat your wife…do you treat her as a daughter of God, just like you want to be treated as a son of God?  When other people look at your relationship with your wife do they see a picture of the gospel?

I recently watched a video series that revolved around these questions and it really impacted me.  The take home point was that I do indeed need to be looking at my marriage in light of eternity.  Instead of focusing on the benefits or frustrations I personally receive from my marriage, I need to put the focus on Christ.  Once I do that I become stronger and more purposeful in everything I do.  I no longer focus on how my wife has frustrated me, or made me mad, or how she doesn’t live up to stereotypical expectations.  Rather, I begin to view her as my partner for sharing the gospel.  Marriage is a perfect union that is a picture of how Christ loved the church and we should be using our marriages to bring glory to Him.

6924

The Scene: 70 degrees, hot, muggy, and perfect

F3 Intro and Disclaimer

Warm-O-Rama

SSH x20

Imperial Walkers

10 Burpees OYO

The Thang Mosey: Plank Step-ups (on the curb/CMU)

20 Mosey 1/2 way to soccer field: Merkins & Squats 30 each Mosey: Suicides at the soccer field w/5 burpees/merkins at each stop (50 yard line, 100 yards)

30 Merkins/Squats Mosey to the Gate: BBSU 20 Mosey to the rocks: 30 over head presses, 30 curls, 30 rows, 30 BBSU at the bottom of the hill Mosey to the Hill by AO:

10 deep squats, AKA “Ratchets” 7’s Merkins/BBSU Mosey to lower parking lot: Speed workout – progression sprints Back to AO Ab-o-Rama (dealer’s choice)

American Hammers

LBCs
The Share (BOM):

Life experiences shape us and impact who we are. Why? Not about what you get but what you give. Be salt and light- bring taste and clarity to those around you. Title today was 6924- my experiences at 2509 N. Broadway + 4415 Washington Pike= 6924…

I loved our 3 on 3 team this morning. When you have a smaller group there is nowhere to hide and we stuck together together and made each other better.

The Power of Three

THE SCENE
68 and Muggy

F3 Welcome & Disclaimer

THE THANG
COP
– SSH 25x (IC)
– Side Lunges 10x each leg(IC)
– Burpees x10 OYO
– Dive Bombers 15x (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)
– Burpees x10 OYO

Divide into 3 groups and mosey with your group to the specified area…
– Group 1: w/Woodshack to flag pole / pavilion area
– Group 2: w/Pfiffer to hill near parking lot
– Group 3: w/me (Cap’n Crunch) stay in parking lot

Group 1
Circuit Circus
Divide up and head to 5 Stations (in the pavilion area).  PAX perform the prescribed exercises at the station and then move clockwise to the next station.  Continue rotating until time is up.
– S1: 10 Burpees & 20 Reverse Pickle Pounders
– S2: 15 Superman Swims &20 4ct Flutter Kicks
– S3: 10 Chin-ups & 20 Prisoner Squats
– S4: LCS Shuttle (Lunge to 1st cone, Bear Crawl back to 2nd cone, Sprint to 3rdcone and back)
– S5: 20 Derkins & 20 Let Me Ups

When relieved by Group 3, gather together and mosey to the hill.

Group 2
CMU Back Blaster
Get with a Battle Buddy.  Battle Buddy 1 runs to top of hill, does 3 burpees then back down.  Battle Buddy 2 does 1 of 3 exercises while Battle Buddy 1 is running.  When Battle Buddy 1 gets back they switch.  Do rotate through the three exercises and repeat until time ends.

Exercises:
– CMU Press
– CMU Swing
– CMU Bent Over Rows

When you see Group 3 move, gather together and mosey to parking lot.

Group 3
Escalation
Partner with Battle Buddy of similar fitness level. There are six drills, each has an exercise to be completed on the spot and an exercise involving shuttle run of some type.  One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.

Each drill will be 1:45 with 20 seconds rest in between each set.

Drill Shuttle Exercise Exercise at the Cone
1 Sprint x2 Diamond Merkins
2 Bear Crawl Star Jumps
3 Lunges Burpees
4 Sprint x2 Carolina Dry Docks
5 Bear crawl Squat Jumps
6 Lunges Burpees

When time is up, gather together and mosey to flag pole/pavilion area to relieve Group 1.

Groups rotate until time is up

COT
Number off & Name-O-Rama

BOM
The opposite of manhood isn’t womanhood, it’s boyhood!  Our goal as HIMs is to always be moving forward own the road of maturity (RFP).  What F3 has taught me is that growth (physical, relational and spiritual) comes through challenge, consistency and comradery.

  • Physical: Take your DRP (Daily Red Pill)
    • Challenge – Get up and get out in the gloom!
    • Consistency – Daily
    • Comradery – the PAX
  • Relational: No lone ranger
    • Challenge – Reject passivity and engage with family, friends, co-workers and neighbors
    • Consistency – Daily
    • Comradery – the PAX
  • Spiritual: Luke 9:23, “And he said to all, ‘If anyone would come after me, let him deny himself and take up his cross daily and follow me.’”
    • Challenge – Obedience and faithfulness
    • Consistency – Daily
    • Comradery – the PAX and Jesus himself (“follow me”)

MOLESKIN
This morning we had a special guest from a local news affiliate.  He came to do an online piece on F3.  He asked if I thought I could get a good sized group out on a Wednesday morning at 5:30am…61 PAX including 3 FNGs answered with a resounding “HELL YEA!”  For me, this sums up F3 Knoxville.  Over the pas 18 months this PAX has set the bar and then surpassed it when it comes to heart, passion, and dedication.  They work hard, play hard and always have each other’s six.  There is absolutely no questions…I’m a better man for being a part of this PAX, and Knoxville is a better city due to what these men are doing in each other.

The Big Dipper

Warm Up
20 Jumping Jacks
15 Imperial Walkers
15 Squat Jumps
10 Windmills
10 Cherry Pickers

Mosey on Road to North of Admin Bldg.

Suicides to cones on grass

20 Merkens
40 Baby Crunches

Bear Crawl to First Cone, Lunge to Second Cone, Hop to Third Cone, Bear Crawl to Last Cone. Sprint back.

20 Merkens
40 Baby Crunches
Mosey to End of Road Then on Walking Trail to Bottom of Mt. Everest

20 Hello Dollies in Cadence
Run Around Tree and Back
20 Hello Dollies on Own
Run Around Tree and Back
30 Big Boy Sit Ups

Run to Top of Mt Everest
30 Big Boy Sit Ups

Mosey to Stone Pile
Every man grabs a cinder block weight stone
25 Overhead Presses
Run to Bottom of Road at South Side of Admin Bldg
25 Diamond Merkins
Run Back to Stone Pile
25 Curls
Run to Bottom of Road Again
25 Shin Lifts
Run Back to Stone Pile
25 Squat Lifts to Chest
Run to Bottom of Road Again
25 Flutter Kicks to 2 count
Run Back to Stone Pile
25 Bench Presses with Back on Pavement or Grass
Those who have finished do go through weight exercises again while waiting on others to finish
Drop off Stones
Mosey to Original Starting Place

BOM
The Cost of Grace
Grace (“charis” in Greek) means unmerited favor without expectation of return – Jim Branch
“Grace is the good pleasure of God that inclines Him to bestow benefits on the undeserving.” A.W. Tozer in Knowledge of the Holy
Yet “cheap grace is the preaching of forgiveness without requiring repentance, baptism without church discipline. . . “ (Read lines from The Cost of Discipleship by Dietrich Bonhoefer)