F3 Knoxville

Tag: Mr Jinxy

Preacher is Back!

THE SCENE: Clear and cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Windmills, Twists to Stretch Back, Michael Phelps
THA-THANG:
Mosey to parking lot next to serpentine sidewalk.  We will do the following exercises in four separate corners of the parking lot.  We will bear crawl from corner one to corner two, run to all other corners.

  • Corner one:  20 American Hammers
  • Corner two:  20 Jump Squats
  • Corner three:  20 Hello Dollies (two count)
  • Corner four:  20 Smurf Jacks
  • Rinse and Repeat

Mosey to outdoor chapel.  We will do elevens, starting with 10 Mountain Climbers at one end of chapel and 1 Decline Merkin at the stage end of the chapel.

Mosey to start of Serpentine Sidewalk.  We will hop to first light, run next four, hop to sixth light, run next four, etc. in increments of five lights until we reach the park perimeter trail.  We will then do 20 Box Cutters as a group.

Mosey to start of Cardiac Hill.  We wild do the following, running up hill to reach each exercise:

  • 15 Big Boy Sit Ups at start of Cardiac Hill
  • 30 Baby Crunches at first turn
  • 15 Decline Merkins at second turn
  • 30 Bench Raises

Mosey back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
Five men.
CIRCLE OF TRUST/BOM:
Discussed contemplative prayer.  It is different than prayer that we might otherwise practice.  Words may not be said, but instead we focus on God, thinking of perhaps just one thing, such as His power, glory or grace.  We may also repeat one prayer thought during the day as we go about our business of living.  An example might be saying silently to oneself, “God, thank you for your loving grace” occasionally throughout the day.  In this way, we are more likely to experience God throughout the day, not forgetting His presence in our lives.
MOLESKIN:

ANNOUNCEMENTS:
Preacher is back!!  His Achilles is improving and he joined us for his first workout in quite a few months.

After the Plunge

THE SCENE: Clear, mid-twenties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 10 Slow Timed Merkins, 10 Cherry Pickers, Little of This and Little of That.

THA-THANG:

Mosey to Baseball Field

Football short steps following Q leader with jumps to right and left as well as burpees.  Follow that with suicide runs to each line, always having bear crawl to first line and always doing ten big boys each time we come back to the starting line.

Mosey to Flag Pole

We will do a circular run to four different areas, stopping to do the following exercises at each of the four areas:

  • At flag pole:  30 Baby Crunches
  • At benches:  10 Bench Jumps
  • At dug outs:  10 pull ups
  • At picnic tables:  20 pull ups
  • Do above three times

Mosey to Serpentine Sidewalk

We will run to every other light and pyramid down on the following (BLIMPS) exercises, starting with seven at the second light and going down to one at the 14th light:

  • Burpees
  • Lunges, both legs equaling one lunge
  • Imperial walkers
  • Merkens
  • Pirouette Jumps (Jump half circle, then another half circle to complete one jump)
  • Smurf Jacks

Mosey Back to AO

 

COUNT-OFF & NAME-O-RAMA
Six men.
CIRCLE OF TRUST/BOM:
Through F3 we learn that it takes commitment, discipline and encouragement to achieve our goal of becoming healthier men.  In our relationship with God, we also need commitment, discipline and encouragement.  If we want to grow closer to God, we should not just sit around and wait for it to happen.  Jesus says in Matthew 16:24, “if anyone wants to be a follower of mine, let him renounce himself and take up his cross to follow me.”  We must discipline and push ourselves through solitude time with God, through reading scripture, through prayer, through worship.  And while solitude time with God is important, we also need encouragement.  That comes through spending time in worship with our brothers and sisters.  As Jesus said, He is there “wherever two or more are gathered in my name.”
MOLESKIN:

ANNOUNCEMENTS:

Intentional Beatdown

THE SCENE: Dark and chilly into a beautiful crisp TN sunrise over the water.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop x25 IC, -Monkey Humpers x10 IC, Baby Arm Circles F/R x10 IC, Side Straddle Hop x 25 IC

THA-THANG:
PAX form two lines and mosey to flag pole at by The Pavalion. Grab a battle buddy and AMRAP for 15 mins the following…

“AMRAP”

  • candlestick burpees (overhead clap at end) x10 reps
  • 10 pull-ups at baseball dugouts
  • 10 box jumps at playground area

PAX circle up and do 20 squats IC and head to AO…Once at AO split up 11 PAX on both sides of AO for spacing purposes and complete the following…

“BEAR W/ ME”  Complete this circuit 3 times

  • Bear crawl 12 yards to cone and do 20 Pickle Pounders
  • Bear crawl 12 yards to next cone and do 20 Merkins
  • Bear crawl 12 yards to next cone and do 20 Squats
  • Bear crawl 12 yards to next cone and do 20 Carolina Dry Docks
  • Bear crawl 12 yards to last cone and do 20 Flutter Kicks on a 4 count

PAX Circle up and complete 25 Side Straddle Hops IC and mosey to bottom of Baby Hill with their battle buddy…

“Baby Hill Pain” PAX complete 4 rounds of the following

  • Partner A sprints the hill and does 25 Derkins while Partner B awaits at bottom jumping rope.  Partners interchange.
  • Rounds 1 and 3 PAX do Derkins
  • Rounds 2 and 4 PAX do Incline Merkins

PAX mosey to AO and circle up…

MARY:
Hello Dolly x20 IC, American Hammer x20 IC, Pickle Pounders x12 IC, Flutter Kicks x20 IC
COUNT-OFF & NAME-O-RAMA
22 PAX Count & 0 FNG’s
CIRCLE OF TRUST/BOM:
Everyone wants to make New Year’s resolutions and those imo are pointless.  Resolutions are a hopeful map that leads to disappointment.  As HIM’s at home, work, our workouts, etc. we have to focus on intentionality and specific goals to have the right direction toward our purpose as leaders in our respective homes and environments.
MOLESKIN:
Quick Picture
ANNOUNCEMENTS:
Cofeeteria announcement

Beerventure

THE SCENE: Cloudy, mid-fifties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Cherry Pickers, 10 Windmills, 10 Michael Phelps

THA-THANG:

Mosey to Large Parking Lot Adjacent to Serpentine Sidewalk

We will have an exercise at each of the four corners of the parking lot.  Men, on their own, will run to a corner, do the exercise, then run to next corner, etc.  After having completed the exercises at each corner, men will run around the entire parking lot, then go back to corner one to rinse and repeat. The four exercises are:

  • Corner one:  20 Star Jumps
  • Corner two:  20 Big Boys
  • Corner three:  20 Squat Jumps
  • Corner four:  20 Merkens

Mosey to the outdoor chapel. 

Each man will do elevens in the chapel.  At the stage we will do decline merkens.  At the other end of the chapel we will do mountain climbers (four count or twice each leg).

Mosey to beginning of Serpentine Sidewalk. 

We will hop to first light then run to fifth light, hop to sixth light, run to tenth, etc. in patterns of five lights until we reach the end of the serpentine sidewalk.  Afterwards we will repeat the same pattern back down the serpentine sidewalk until we hit the roadway.  The only difference is that we will replace hops with lunges.

Mosey to Playground

Elevens again, starting with ten bench hop and one bench lift, ending with one bench hop and ten bench lifts.

 

Mosey to AO

COUNT-OFF & NAME-O-RAMA
Five men.
CIRCLE OF TRUST/BOM:
In his excellent book, How to Read Literature Like a Professor, Thomas Foster states that many books are about quests, people searching for something.  Examples are King Arthur tales, Oliver Twist, The Wizard of Oz, Raiders of the Lost Ark and Star Wars.  Common themes in quest stories are that the hero faces adventure, learns more about himself on the quest, learns more about life, and often finds that he is actually seeking something different than what he originally sought after.  We can see such patterns in our own lives.  We may search for fame, for power, for money, but what we really need and eventually seek is God.  Further, in continually seeking God, we discover new things about ourselves, about life and about God.  We find God is different than what we originally may have thought.  Keep seeking God.  In doing so, you will shed old clothes and be renewed with new clothing, becoming new again and again.

ANNOUNCEMENTS:
We shall gather for fellowship at the Abridged Beer Company immediately after we break.

Slopping Through the FakeGloom

THE SCENE: Raining and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Burpees, 10 Cherry Pickers, 10 Windmills, 10 Baby Arm Circles Forward, 10 Baby Arm Circles Backward

THA-THANG:

Mosey to parking lot by South Ball Fields.

We will exercise in the four corners of this parking lot, sprinting between each exercise.  The exercises are:

  • Northwest Corner:  20 Merkens
  • Southwest Corner:  20 Imperial Walkers
  • Southeast Corner:  20 High Step Kicks
  • Northeast Corner:  20 Carolina Drydocks
  • Rinse and Repeat

Mosey to the Pavilion by South Ball Fields.

Elevens at the picnic tables.  Start with 10 Decline Merkens off bench of table and 1 Table Pull Up laying down on ground.  End with 1 Decline Merken and 10 Pull Ups.  Then do one minute squat with back to wall of pavilion.

Mosey to Dugout Area of Baseball Field

Do as many pull-ups as possible on one hang.  Hang for another 20 seconds when done.

Mosey to Park Perimeter Trail and Head East.  Then Go North as Trail Turns That Direction.  Go about 30 Yards North.

20 Squats

Mosey North Again to Serpentine Sidewalk that Heads West Back to Roadway

Lunge to first light.  Sprint next four lights.  Lunge to sixth light.  Sprint next four lights.  Keep doing this in increments of five lights until we get to roadway.

Mosey North on Roadway to Road Block Sign.

20 Ice Skaters by road sign block.  Then run up hill to gate at top of roadway.  20 Calf Raises.  Repeat.

Mosey The Very Short Distance Back to AO

COUNT-OFF & NAME-O-RAMA
Seven men.
CIRCLE OF TRUST/BOM:

Many men claim they want to be Men of Honor.  We almost intuitively know what it means.  But as humans we fall short.  Authors of novels often create heroes that are incredible examples of Honorable Men.  Yet, these same authors fall way short in terms of being the heroes they created in their stories.  We could all write a story about an honorable man – we need to try to be the hero that we would create in our own story.  Wake up each day giving effort to become the Honorable Man that you yourself have created in your own mind.  We begin to do that by:

  • Making the effort to go to F3 Beat Downs.
  • Enriching our minds and hearts by attending worship services.
  • Smiling when we come home to family, even after a hard day when we do not feel like smiling.
  • Giving credence to the unique wonder of each person we see and talk to.
  • Place love above money and power.
  • Do unto others as you would have them do unto you.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
3rd F this Saturday, 8:30 AM at Outlook.  Do not meet at Asylum for Saturday morning workout.  Go to Big Ball instead.