F3 Knoxville

Tag: Napster

Take Me to Church

THE SCENE: Low 60’s, cool and feels like fall is in the air.
F3 WELCOME & DISCLAIMER

Not a professional

Here on own volition

Know your injuries and modify

Covid 19 social distancing


WARM-O-RAMA:
Cherry picker X10 IC

Side Straddle Hops X25 IC

Tempo Merkins X 20 IC

Tempo Squat X10 IC

Little baby arm circles X15 forward/reverse IC

THA-THANG:
PAX grabbed CMUs and moseyed to church parking lot. 11s completed the full length of the parking lot with 3 sets of exercises as follows:

1. Up and under merkins

Hillbilly squat walker 4 CT

2. Hand release merkins

Bring CMU to top of parking lot- CMU Thrusters

3. CMU back to bottom of parking lot- inclined merkins

Later lunges 2 CT

MARY:
Bring CMU back to AO and end at 45 minutes with no time for abs.

COUNT-OFF & NAME-O-RAMA
14 Total
CIRCLE OF TRUST/BOM:
I joined F3 months ago and has been a blessing in my life in a time where I have self doubt and complacency issues. Waking up at 5am for a workout has helped discipline spread to other facets of my life. F3 has provided me structure and organization I needed.

”The most important conversations you’ll ever have are the ones you’ll have with yourself. You wake up with them, you walk around with them, you go to bed with them, and eventually you act on them. Whether they be good or bad. We all our own worst haters and doubters because self doubt is a natural reaction to any bold attempt to change your life for the better. You can’t stop it from blooming in your brain, but you can neutralize it, and all the other external chatter by asking, What if?” David Goggins, Can’t Hurt Me

Scripture

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

MOLESKIN:
ANNOUNCEMENTS:

Pain on the Plateau

THE SCENE: 63 degrees, beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x8
Hip Flexor stretch for about 30 seconds each side
Mosey over to the plateau of pain
THA-THANG:
12 cones set up across the plateau of pain. Start by running to the furthest cone and doing 5 bbs, then run back to the fist cone and do one bodybuilder. Then run to the second to last cone for 6 bbs and back to the first cone for 2 bodybuilders and so on until you get to 16 bbs and 12 bodybuilders.

Total reps for one round = 78 bodybuilders and 126 bbs.

Once you finish that round, do the same thing with 4 count flutter kicks and squat jumps.

MARY:
Mosey back to the AO for about two minutes of Mary. Started with 15 boxcutters IC followed by 20 WWII sit-ups OYO and finished with about 15 seconds of LBCs.
COUNT-OFF & NAME-O-RAMA
7 men showed up this morning
CIRCLE OF TRUST/BOM:

I used to rely heavily on motivation. I watched a bunch of videos for motivation in my workouts, my job, basically every aspect of my life. I realized after watching a video by Jocko that motivation was not what I needed, it’s discipline. Motivation is fleeting. It can only keep you going for so long. Discipline is for the long term and keeps us going even when we don’t want to do something. It’s still difficult to exercise discipline in my life, but I am trying and celebrating the small wins each day.

MOLESKIN:

ANNOUNCEMENTS:
We started going to Vienna after Saturday beatdowns again. Everyone is welcome! Right after the beatdown until people need to leave. Not required to workout to join us for coffee.

Transforming

THE SCENE: 72 degrees F., 92% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Walkout Merkins, Imperial squat walkers
THA-THANG:
We utilized the Week 0 workout from the IronPax Challenge

Four Rounds for Time:

50 Squats

40 BBS

30 Merkins

20 Iron Mikes (4 Count)

10 Burpees

400 Meter Run

(Some finished and exceeded the 4 rounds in the 30+ minutes allotted for the challenge.  The intent was to give the PAX a flavor for the challenge.)

MARY:
Flutter kicks, box cutters, flutter kicks, LBCs
COUNT-OFF & NAME-O-RAMA
15 HIMs – no FNGs
CIRCLE OF TRUST/BOM:
Romans 12:2 challenges us to not be conformed to the world but to be transformed.  If you are like me, being transformed is not a past tense activity.  I’m undergoing it in some aspects of my life and my relationship to God and His will.  Fortunately later in the verse some Bible translations use the phase “by the renewing of your mind.”  That part gives me some grace.  Not everyone experiences it like Paul, being knocked off his horse, blinded, and being transformed.  A lot of us are a work in progress; I know I am.

Starting out as a new father at the age of 23, I had some transforming to do.  I had to put aside a lot of my selfish goals and desires and become the parent my children needed and deserved.  Some would think that after 46 years of marriage to Julie I would have most things down pat.  Nope, although transformed in certain things, I still have a ways to go.  Starting in 1980, I had to learn how to transform my definition of being a boss into the true meaning of selfless leadership.  Along the 30+ years I found it sometimes too easy to slip back into the autocratic posture.  If anything, this would remind me how bad that managing style really is.  I still need to transform myself into a more caring, empathetic, and serving friend to others.  I have a great role model in Julie that has helped me make slow progress.  My introverted style has hampered me in that quest.

My faith is perhaps the most important area of my life to transform.  Along the way we all have experiences that give us a jolt or a nudge and our faith increases.  Sadly things happen that knock us back.  God want us to place our trust and our lives in His hands.  He want us to trust and believe in his Son, Jesus, and He want us to follow Him.  He wants us to be transformed.  I’m thankful that He is a loving and patient Father.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dora Explores Springbrook

THE SCENE: Beautiful morning, rain subsided shortly before 7am, 76 degrees
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness, Fellowship, and Faith. Practice social distancing and other COVID precautions. Modify and needed. I am not a professional nor doctor. Push yourself.

WARM-O-RAMA:
15 SSH in cadence.

8 Cherry Pickers in cadence

10 Imperial Squat Walkers in cadence

THA-THANG:
PAX moseyed on over to a nice hill (approximately 50m with a ‘break’ halfway). Upon the way we traveled through the dangerous ‘path of fallen PAX’, which claimed two a few weeks back. All made it through successfully. Upon arriving to the hill, we completed a modified Heartbreak 1,2,3, renamed more appropriately to 808’s and Heartbreak after the Kayne West album

808’s and Heartbreak

  • 200 Squats
  • 2 Body Builders
  • 200 WWII
  • 2 Body Builders
  • 200 Gorilla Humpers
  • 2 Body Builders
  • 200 LBC
  • 2 Body Builders

While partner was working, the other would sprint to the top of the hill, complete 10 single count Iron Mikes, and return to switch. Rinse and repeat until everyone completed. Return to the AO.

CMU Dora arm circuit

  • 100 Curls
  • 100 Bent Rows
  • 50 4-ct Flutter kicks with a 2 presses in each 4 count
  • 100 Dips (no CMU)

While the partner was working, the other ran to the other side of the AO (30m) for 15 dips and returned. Rinse and repeat.

MARY:
With five minutes remaining, PAX grabbed a CMU for 2 minutes of wall sits, with presses (vertical) and pushes (horizontal) mixed in. After 2 minutes, there was 2 minutes of protractors with crunches mixed in. The final minute was spent back on the wall with presses.

COUNT-OFF & NAME-O-RAMA
12 PAX came out to play with Dora: Napster, Taco, Moses, KY, Avocado, 3 Rivers, Fins, Hammy, Drifter, Peach, Nair, and Hellbender.

CIRCLE OF TRUST/BOM:

COVID has been a frustrating season for all of us. F3 is not only a community for fitness, but also a community to push ourselves to be better men and make a difference in our communities. A verse on my heart recently is Ephesians 4:31-32:

‘Let all bitterness and wrath and anger and clamor and slander be put away from you, along with malice. Be kind to one another, tender-hearted and forgiving each other, just as God in Christ has also forgiven you’

MOLESKIN:
We welcomed a new member to the F3 family: Pinocchio’s son Grant was born Friday! Wife and baby are doing well.
ANNOUNCEMENTS:

Cards on Crumpet

  • THE SCENE: Hot and muggy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSHx15
  • Windmills
  • Tempo Squats
  • Tempo Merkins
  • THA-THANG:
    Mosey to Mt. Crumpet with a CMU
  • Deck of Cards: Burpies, Thrusters, WW2 Sit Ups, Monkey Humpers
  • Cards 2-7:Run halfway up Crumpet and do that number of Merkins
  • 8-10 and facecards: 10 reps of respective exercises
  • 2 Jokers: Run all the way up Mt Crumpet and do 10 Iron Squats (Iron Mike+squat)
  • (We made it through about 46 cards)

MARY: 

  • Step Through Planks, IC
  • Bridge, Hand to Toe, IC
  • Box Cutters x20
  • LBCs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We are often overwhelmed with the feeling that we need to “win” in life but are repeatedly frustrated with things out of our control (like pandemics and hurricanes).  A verse from one of my favorite songs at church reminds me of the truth: “The Lamb has overcome, the Lamb has overcome. The battle is done and the victory is won. The Lamb has overcome.” Christ has already won the battle for us. He has won the ultimate victory against our ultimate enemy (sin and death)! We are called to trust him and be faithful, not victorious.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.