F3 Knoxville

Tag: Napster

mmhmm…

THE SCENE: Wind and some bits of snow here and there.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC, 10 tempo merkins IC, 10 tempo squats IC

Warmup lap around the parking lot: butt kicks on first side, high knees on second side, stretch lunge half way on third side, jog and big daddy arm circles on second half of third side, sprint fourth side

THA-THANG:
mmhmm… start at baseline with 5 reps, next line 10, 15, then 20. Bear crawl between each line. Jog to the end for 5 pull-ups. Jog back. 20, 15, 10, and 5, crab walk between each line. Then start on the next exercise.

mmhmm stands for:

  • Merkins
  • Monkey humpers (single count)
  • Hammers (4 count)
  • Mountain Climbers (4 count)
  • Mountain Man Poopers (i.e. TN rocking chair)

If you finish all 5 rounds, repeat the warmup lap until the six catches up, or time is up.

Note: check the exicon. They really are called Mountain Man Poopers….

MARY:
20 Hello Dolly IC, 10 side tri rise on each side OYO, 10 Aqua Man IC

CIRCLE OF TRUST/BOM:
How many men can break a CMU? Most if not all. A chimp could break one if it wanted. How man men can build a CMU? Fewer. How many men can restore a brocken CMU to full strength when it has been broken? Even fewer. It is easy to break things. Our relationships can be broken by harsh words or neglect. Our faith can be broken in the same way if we let it. But you men got up early to build up your bodies. Keep that going throughout the day. Build up your relationships. Build up your faith. It is the harder, but better way. How much more precious is it that our God restores our brokenness? Let us image Him today and be builders and restorers.

ANNOUNCEMENTS:
Blood Drive on Friday. Check the slack for more details. CSAUP at lakeshore park on Saturday Morning. Beer Ruck on Saturday night.

Passing of the Torch

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH for Pax coming in Hot! 40ish in cadence
Mosey to Football field, randomly stopping to acquire more reps of miscellaneous things for the 6 along the way.

THA-THANG:
Pax will work down and back on the football field doing the reps and exercises shown. Then, once pax have completed down and back Q calls out 10’s and 30’s for the pax to work down and back, then 20’s and 40’s.

Football Field:

  • Endzone = (5) Burpees
  • 10 = Merkins
  • 20 = WW2
  • 30 = Shoulder Taps
  • 40 = Ankle Touches
  • 50 = Line Jumps
  • 40 = Flutter Kicks
  • 30 = Monkey Humpers
  • 20 = Peter Parkers
  • 10 = Jump Squats
  • Endzone = 5 Burpees

Mary:
No Time!

COUNT-OFF & NAME-O-RAMA
18 Pax!
CIRCLE OF TRUST/BOM:
I struggled and battled with clearing my mind and coming up with the words to say ahead of time.  I went and spent some time at the football field and the AO the night before, to soak in the atmosphere and listen to God. I prayed over the field where we would work out and I prayed at the AO. Ultimately I asked God to provide me with the words that needed to be spoken and I believe He did so.

I sum it up like this:

Drifter,

  • Put the pax before yourself
  • Lead from the front, laying out the next 43 feet ahead of the pax
    • In reference to building a leadership road 43 feet ahead of the people driving on it. The metaphor extends to mentoring and being willing to share your life lessons with guys who are just behind you on their life journey.
  • Pax, you are all freed to lead. F3 promotes male leadership. This is not Drifter’s AO. It is yours, and he speaks for it.
  • Drifter, motivate and empower your pax. Lead from the front and always be ready to jump into the trenches with them.

MOLESKIN:

ANNOUNCEMENTS:
F3 Knoxville CSAUP Saturday Morning!
F3 Alcoa Rucking Beer Tour Saturday Evening!

Stacking the Deck

THE SCENE: 45 or so, feeling nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
CMU warm up (CMUs already placed for PAX around circle)

– CMU Bent over row IC x 10

– CMU upright row IC x 10

– CMU OH press IC x 10

– CMU merkin IC x 10

PAX grabbed CMU and moseyed to parking lot adjacent to tennis courts on greenway.

THA-THANG:
Double deck of cards  (seemed like it was heavy with face cards)

– All HEART spot cards (2-10) = number of blockees at parking lot

– Rest of spot cards (2-10 spade,diamond,club)= number of tempo merkins or tempo squats completed in cadence (evens=merkins, odd=squat)

– All aces= sprint to top of the hill through intersection to caution sign at school, 8 burpees at top and return to parking lot

– Ace of hearts= sprint to top of hill with CMU, 8 burpees, and return to parking lot with CMU

– All face cards (J,Q,K)= sprint to top of hill at caution sign and sprint back down

– Jokers= 20 American Hammers 4 CT IC

Mosey back to Grindstone with CMU.

MARY:
Freddie Mercury IC x 10

LBCs to close

COUNT-OFF & NAME-O-RAMA
5 HIMs

CIRCLE OF TRUST/BOM:
I had planned on doing a cliche Michael Jordan quote until yesterday when I found out some news. A mentor of mine passed away from Covid 19. Dr. Joe was the nicest man and initially welcomed me to Knoxville when I moved from Atlanta 5 or so years ago. A cancer survivor, he was a quirky man that would give you the shirt off his back if you needed it. We would go to lunch together in Knoxville to catch up- talking all things life such as faith, investments, current events. He invested his time in me and made quite the impact on my life. He got me back in church at a time when I was struggling as a Christian.

Be like Joe and invest your time, faith, money in those that you care about. I regret not spending more time with Joe over the years. He was truly a special person and we should all strive to have the character he showed daily.

I challenge you to reach out to someone you may have lost contact with over the months or years who have truly made an impact on your life, investing time to better you as a person. Thank them and love them. You never know when it might be your last chance to say these things.

RIP Dr. Joe Ferguson

MOLESKIN:

ANNOUNCEMENTS:
CSAUP ASYLUM starting at 630 AM this Saturday

Maryville beer ruck 6 PM Saturday

Jurassic Park

THE SCENE: 40 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC
THA-THANG:
Mosey over to Pearson Springs (~0.5mi) for a little 99 problems under the big pavilion

  • 99 Merkins
  • 99 Monkey Humpers
  • 99 BBS
  • 99 OH Claps
  • 99 Lunges
  • 99 Bicycles (2 ct)
  • 99 Shoulder taps (2ct)
  • 99 Squats
  • 99 Flutter Kicks (2 ct)

A few Merkins and a few Monkey Humpers on the run back to the AO

MARY:
Finished off with 4ct OH Claps x30!
COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
“I never lose. I either win or learn.” – Nelson Mandela

We lose at things all day, whether its arguments or something with our job. Every time we lose, there’s a reason for it. Instead of dwelling on the loss, figure out why you lost. How can you overcome next time and be a winner. Use each loss in your life as a lesson to learn and hold onto it.

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

BOMB-SHELTER BULK

THE SCENE: 30’s and a bit nipply
F3 WELCOME & DISCLAIMER💪✔
WARM-O-RAMA:
Cherry Pickers, Wind-Mills, Tempo Merkins, Dancing Bear, Tempo Squats

THA-THANG:

1) With CMU: Sets of 30-25-20-15-10 of Alpos, Squats, Shoulder Press, and Curls.  Each set had a distance Farmer Carry after.

2) Divide into two groups.  Group 1 Moseys and does 5 Burpees at every corner of the basketball court.  Group 2 Farmer Carries their CMU down the path where there are pain stations along the way to be done with the CMU.  When Groups complete their task, they switch and repeat for AMRAP.  Pathway Pain Stations: Buy In with 5 Burpee Jump Overs……..1. Thrusters(x10), 2. Shoulder Press(x15), 3. Merkin Overs(x10), 4. Shoulder Raises(x15), 5. Curls(x20), 6. Squats(x15), 7. Tricep Extensions(x20).

MARY:
Flutters(ICx20), Hello Dolly(ICx20), 6inch LBCs(ICx8)
COUNT-OFF & NAME-O-RAMA
10 Strong, including one FNG “Limbo”
CIRCLE OF TRUST/BOM:
John 15:4 – “Abide in me, and I in you. As the branch cannot bear fruit by itself, unless it abides in the vine, neither can you, unless you abide in me.” Jesus gives us ONE STEP to success in this life.
MOLESKIN:
N/A
ANNOUNCEMENTS:
CSAUP/ Blood Drive