F3 Knoxville

[lostpearls] Father’s Day Four Banger

AO: lostpearls
Q: flyball
PAX: Mathlete, Bail Bonds, Natty, Biohack, Astrophizzy, Papa Lock, Mom Jeans, Montainya (2.0)
FNGs: None
COUNT: 9
WARMUP:
• SSH – 16
• Windmills – 16
• Imperial Squat Walkers – 16
• Ti Fighters – 16
• Cherry Pickers – 8
• Mosey over to the bleachers

THE THANG:

8-min AMRAP circuit using the big bleachers. Traverse the small stairs between each round. Number of the day is 16 for the 16th.

AMRAP 1:
– 16 Step-Ups
– 16 Derkins
– 16 Flutter Kicks (4ct)
– 16 Iron Mike’s

AMRAP 2:
– 16 Bulgarian Split Squats
– 16 Hand Release Merkins
– 4 Captain Thors (16 American Hammers)
– 16 Dips

AMRAP 3:
– 16 Mike Tyson’s
– 16 Irkins
– 16 Alternating Monkey Crunches
– 16 Super Mario’s

AMRAP 4: (only 4-mins)
– 16 Superman’s
– 16 Calf Raises
– 16 LBC’s
– 4 Burpee Bleacher Jumps (or step-ups w/ knee drive at the top)

20 Brickyard Manmakers for Mom Jeans birthday

MARY: Don’t like her

ANNOUNCEMENTS:
– Convergence at The Project on July 12 for new region kickoff
– F3 Dad Camp Aug 15-17

COT:

Today’s workout was an AMRAP style workout and as much as I tried to avoid doing it, it made the most sense. As Fathers we have the choice on how locked in we are. There are days when we’re more intentional and engaged than others.

I’d be willing to bet that some days we’re just cashing it in… some days we might even be guilty of just wanting to get away from our fatherly duties. However, the Bible tells us that Children are a gift of the Lord.

“¶Behold, children are a gift of the Lord, The fruit of the womb is a reward. Like arrows in the hand of a warrior, So are the children of one’s youth. Blessed is the man whose quiver is full of them; They will not be ashamed When they speak with their enemies in the gate.”
‭‭Psalm‬ ‭127‬:‭3‬-‭5‬ ‭NASB2020‬‬

David Guzik notes some specific things to consider regarding how children are like arrows.

– They must be carefully shaped and formed.
– They must be guided with skill and strength.
– They must be given care or they will not fly straight.
– They must be aimed and given direction; they will not find direction on their own.
– They are, in some respects, only launched once.
– They are an extension of the warrior’s strength and accomplishment.
– They have potential for much good or evil.

In our AMRAP of Fatherhood, let’s double down and push ourselves to do everything we can to shape our future, even when we don’t feel like it.

Starfish Ruck

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Shotgun, Natty
FNGs: None
COUNT: 4
WARMUP:
Ruckaloop

THE THANG:
Ruck up to Gresham track

MARY:
Ruck back

ANNOUNCEMENTS:
Starfish talk

COT:
Starfishing is F3 approach to growth. If a starfish looses a leg, that leg can form a new animal. Everything needed for a new animal is already there in the appendage, but it has to separate from the rest of the animal in order to do it.

As an organization of leaders, rather than an organization with leaders, we have tremendous potential for growth. How can you step into new areas of leadership?

Where art thou Colonel

AO: brickyard
Q: Appleseed
PAX: Gmail, Simmons, Biohazard (Jay Shepherd), Jim Norris, Natty, Appleseed
FNGs: None
COUNT: 6
WARMUP:

SSH, tempo Merkins, tempo squats, little bit this/that, windmills

THE THANG:

Mosey to rocks
30 curls, OHP, triceps, squats
After each set Bernie up hill, jog around an back down

Mosey to splash pad
Partner up
One partner runs a loop
Other does: merkins, dips, BBS, Bobby hurleys, inclined merkins, burpees

MARY:

Merkin jacks, flutter kicks, LBCs, gas pumps

ANNOUNCEMENTS:

Possible restructuring of F3 Knoxville. Joining up with Andersen is an idea.

COT:

Worship is giving your heart to something. We can worship lots of things like our job money. our wives football, etc.. make sure we are worshiping God alone since he deserves it all. God doesn’t need our worship, but wants our worship and he wants our worship because he wants our heart. When we get got our hearts pours back into us more than enough.

Mixer Upper

AO: brickyard
Q: Natty
PAX: Spellcheck, Bail Bonds, Gmail, Appleseed, flyball, Jim Norris, Biohazard (Jay Shepherd), Otis, Natty
FNGs: None
COUNT: 9
WARMUP: SSH, Windmills, Imperial Walkers, High Knees, Dynamic stretching: leg swings, arm circles, lunges w/twist, figure 4 single leg squats

THE THANG: slow jog to field
Run 1/2 mile, flutters while waiting in the 6, sprint bleachers to top and jog down X 10, run 1/2 mile, hello Dollie’s while waiting on 6.

Suicides tel:10-20-30-40-50 yd, bear crawls to 25 yd, then crab walks to 50, then bear crawls back to 25 and crab walks to end zone.
Partner push & sprint: 2 rounds each to 50 yd line.

Slow jog to AO

MARY: Willy-mays Hayes, j-lo’s IC, gas pumps, Superman’s, hand release mkns

ANNOUNCEMENTS:

COT: Be flexible not only physically, but mentally. Be open to truly listening to others with different opinions than your own. Understand one another and you might get closer, learn something, maybe even change your view or at least your perspective. We all have different backgrounds, different testimonies and different experiences that shaped who we are and what we believe. Take the time to hear each other out, even if you only have one good ear like me.

Romans 12:2. Do not conform to the pattern of this world, but be transformed by renewing your mind- then you will be able to test and approve what God’s will is- his good, pleasing, and perfect will.

Operation Afterburn

AO: brickyard
Q: DoorKicker (Jud)
PAX: Biohazard (Jay Shepherd), Gmail, Mountain Ice, Natty, Recoil (Blake Conley)
FNGs: None
COUNT: 6
WARMUP: SSH, Tempo Merkins, Hillbillies , SOYO

THE THANG: Phase 1 – “Infiltration” (10 minutes)
AMRAP: 5-minute blocks x2 (1-min rest between blocks)
Block A: Speed & Agility
– 10 Jump Squats
– 10 Merkins
– 20 Mountain Climbers
– 1 Suicide Sprint (~20-30 yards)
Block B: Strength Under Fire
– 5 Burpees
– 10 Lunges (each leg)
– 15 Big Boy Situps
– 20 Air Squats

Phase 2 – “The Extraction Zone” (10 minutes)
EMOM (Every Minute On the Minute):
Each minute, complete:
– 6 Burpees
– 10 Merkins
– 12 Flutter Kicks (4-count)
Any time left in the minute = rest.

Phase 3 – “Last Stand” (10 minutes)
Ladder Circuit: Reps go 10 -> 1, descending by 1 each round
– Merkins
– Jump Squats
– Leg Raises

MARY:

ANNOUNCEMENTS:

COT: Pain teaches. Discomfort refines. But it’s the decision to show up anyway that defines a man.”