F3 Knoxville

Tag: Passport

Change of command

THE SCENE: 48* and perfect weather, SWAT team liked it too
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x15 IC
Merkins on 4 ct x15 IC
Hillbillys x15 IC
Cherry pickers x10 IC

THA-THANG:
Form two lines and mosey to amphitheater. Assemble at the stage and partner up.  Routine of 12s: Each partner does one merkin at the bottom of the stairs, runs to the top of the stairs and perform 11 WWII sit ups.  One partner holds the others ankles then flapjack.  Return to the bottom of the stairs, increasing merkins by one rep each time at the bottom and decreasing WWII sit ups at the top each time.

Jackrabbits perform merkins and planks on stage waiting for the 6 to finish.

Change of command ceremony with Steam handing off command to Abort.

Form back into lines, mosey toward lawn of WFP (after investigating the two dummies handcuffed to the rails). Assemble on the sidewalk at the southside of the lawn.  Next routine is Route 66 – start with 1 rep of named exercise, run to the next light pole along the sidewalk and increase rep count by until reaching 11 reps at the top of the hill at the entrance to world’s fair park.

First iteration of Route 66 with 8 count bodybuilders.  This got a few poopy faces among the PAX.  Jackrabbits return to the start of the routine for ab work while waiting for the rest of the PAX to dodge the SWAT team on the way back down.

Recover and 10 count.  Second iteration of Route 66 with jump squats.  This seemed like a better idea until about the fifth or sixth light pole.  Recover to the start point of the routine, form two lines and return to start point of AO for Mary.

MARY:
Box cutters x25 IC
COUNT-OFF & NAME-O-RAMA
20 strong: Preacher, Butterfly, Careless, Cowbell, Steam, Half Caff, Passport, Quarantine, Downhill, Pfeiffer, Rousey, G6, Petey, Swanson, Soup, Threadcount, Bitcoin, Uncle Rico, Rascal, Abort
CIRCLE OF TRUST/BOM:
Leaders surround themselves with other leaders.  I came to F3 for the fitness, and in doing so surrounded myself with leaders without even trying.  Thankful for all the leaders who show up at 5:30 every morning to make me a better man.

Burpees, 11s, and round-house kicks in the throat

Asylum 4/25
THE SCENE: Finally dried out. 50s. Couldn’t be better.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x 25 IC 4 CT
This and That
2 Burpees OYO
Tempo Squats x 20 IC 4 CT
Michael Phelps
4 Burpees OYO
Merkins x 10 IC 4 CT
1 lap around the parking lot
6 Burpees OYO

THA-THANG:
Mosey to the playground, find a bench
11s: Dips and BBS
11s: Box Jumps and Derkins
Mosey to the open air chapel, plank
Mini Grinder, 4 stations per loop
Chapel: American Hammers 4CT
Cloud: BBS
AO: Burpees
Top of Baby Hill: Merkins
Lap 1: 20 reps/station (then laps of 15, 10, 5)

MARY:
Called it just in time for 1 more thing, the hill
Sprint to the top, 2 burpees OYO, back to the AO

COUNT-OFF & NAME-O-RAMA
25 got better today.

CIRCLE OF TRUST/BOM:
Don’t take your days for granted. If you love your family, if you love your friends, TELL them. Words have power. I love the men of F3, and it’s an honor to lead as we push ourselves to be better in all areas of life.

Credit to Creeper for the title.

Circuit City

THE SCENE: 40s, the sky was dry but the ground was wet. But YOGWW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I integrated and demonstrated the less familiar exercises in our warm up for any guys who were unfamiliar / newer to F3. So that when they read the paper at each station they knew what to do…

  • Mountain Climbers x10 (4 ct.)
  • Squat Jumps x10
  • Merkins x10
  • Superman Swims x10
  • Burpees x5 (OYO)

THA-THANG:

Get a battle buddy. Set up 5 circuits with cones around the perimeter of the north half of WFP field. Each station had 2 exercises. You and battle buddy did 20 reps of each exercise together. Rinsed and repeat until time is called at 6:00 AM. We all did about 2.5 times through the 5 cicuit.

  • Circuit 1: Mountain Climbers (4 ct.) and Squat Jumps
  • Circuit 2: Dry Docks and Flutter Kicks (4 ct.)
  • Circuit 3: Merkins and Lunges
  • Circuit 4: Supermans and Hello Dollies (4 ct.)
  • Circuit 5: (benches by fountains): Dips and Derkins

Next excercise…

Line up at northern end of WFP field. Battle buddies lined up along the edge of grass. Then they perform the following sequence.

 

  1. Battle Buddy 1 performs 10 BBS while Battle Buddy 2 holds their feet in a plank position.
  2. Battle Buddy 2 switches to alternating between 10 Merkins and 10 Squats while Battle Buddy 1 sprints to the first cone and performs 2 Burpees, sprints back, sprints to second cone and does 4 Burpees, then sprints to where they started.
  3. Switch, Battle Buddy 2 then performs the progression.

Do as many repetitions as you can in 15 minutes.

MARY:
Box Cutters x25
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Where is God at work in your life?” a mentor asked me one day. I didn’t know what to say. Oftentimes God is standing in the middle of ourfear, inviting us to run towards it.

Part of being a High Impact Man is rejecting passivity. Oftentimes as men we avoid conflict, shrink back when we are challenged or feel intimidated, or we just check out when we get stressed or feel discouraged. We must choose to reject that natural tendency of passivity and step towards that fear knowing that God will meet us in the middle of it!

Challenge: Where is God inviting you into your fear today?

MOLESKIN:
An excerpt from the book, “Thoughts That Make Your Heart Sing”.

“What Is sin? Sin is trying to get away from God who loves us- it’s wanting to go our own way without him. But the Bible says it’s not like simply wandering off the path and getting lost by mistake. It’s like a horse charging at full speed away from him. We want to get away from God that badly! We are like horses galloping headlong after the things we want.

But God  can stop runaway horses. And lead them gently back.
ANNOUNCEMENTS:

Riding the escalator

THE SCENE: 65* perfect weather to get a sweat on
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles forward 12x IC
Baby arm circles reverse 13x IC
Imperial walkers 10x IC
SSH 20x IC

THA-THANG:
Form two lines behind Gretzky and Swanson, headed toward amphitheater.  PAX mosey in and hop up on stage for directions.  Routine is escalator – start with first exercise, then take a lap around the pond.  Get back, do the first two exercises, take a lap.  Continue adding next exercise down until you’re completing 5 exercises at the end.  Exercises as follows:

  • Plank jacks 10x on a four count (PAX instructed to do half high and half six inches off the deck)
  • Jump squats 10x
  • Pull ups 10x (pull ups performed midway at the Big Ball before returning to stage)
  • Mountain climbers 10x on a four count
  • Lunges 10 each leg

Jack rabbits perform ab exercises on stage waiting for the 6 to complete the routine.  Ab exercises led by Singlet: flutter kicks, penguins, hello Dolly’s, WWII sit ups.  Once 6 is all in, PAX recover and 10 count.

PAX begin short mosey across first bridge and up first set of stairs near the Big Ball.  Next routine is the 4 cone escalator.  Focused on lower body for first routine, second focuses on upper body.  Routine:

  • Crawl bear between cones, at each cone you have a set of merkins.  First cone 5 merkins, second cone 10, third cone 15, fourth cone 20 merkins.  Jog back to start line.
  • Inch worm between cones (start in plank, walk feet to hands, then walk hands back out to plank.  Can’t move feet and hands at the same time), at each cone you have a set of burpees.  First cone 3 burpees, second cone 6, third cone 9, fourth cone 12 burpees.

Recover and 10 count.

Slow mosey back to start point for Mary.  No jailbreak across the park so I don’t lose my pride and my stomach.  MARY:
Flutter kicks 10x IC – quick transition to
Wide flutter kicks 10x IC
COUNT-OFF & NAME-O-RAMA
27 out in force, including 4 FNGs!! Preacher, Gretzky, Sheldon, Hillary, Guppy, Steam, Stage Hand, Soot, Popeye, Putt Putt, Pfeiffer, Cheatsheet, Prom King, Quarantine, Passport, Bessie, G6, Sprinkler (FNG), Swanson, Petey, Amazon, Singlet, Cheeks (FNG), Garfield (FNG), Petro (FNG), Careless, Abort.
CIRCLE OF TRUST/BOM:
Just spoke about the terms Dolphin and Daffodil, and encouraged anyone who hasn’t read Freed To Lead to blaze through it.  Make sure to know your direction, and have a hold on what you do the best and who you care about the most, intersecting that Dolphin and Daffodil for your highest impact.  Challenge to myself as much as to anyone else.

Big thanks to Swanson for getting the prayer today, I couldn’t get my thoughts in order to properly do it.  And he executed much better than I can anyhow.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mucho Chesto with Dora and Paula

THE SCENE: low 50’s…absolutely perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x20 IC
  • Tempo Squats x10 IC
  • Tempo Merkins x10 IC
  • Burpees x10 oyo

THA-THANG:

  1. Mosey to the amphitheater
    • Battle buddy up
    • DORA reps of the following while partner runs to end of stage and completes 10 box jumps
      • 100 Thrust Merkins
      • 100 Incline Merkins
      • 100 Decline Merkins
  2. Mosey to the Methodist Church parking lot
    • Keep same battle buddy & grab 1 rock per team
    • DORA reps of the following while partner runs to top of parking lot and completes 5 burpees
      • 100 Overhead Press
      • 100 Goblet Squats
      • 100 Squat Press
  3. Stay in same parking lot
    • Paula Abdul the parking spaces (2 forward, 1 back)
    • 10 merkins each trip forward
    • 10 squats each trip backward
  4. Mosey back to splash pad

MARY:

  • Flutter kicks x20 IC
  • Boat/canoe
  • Peter Parkers

COUNT-OFF & NAME-O-RAMA
35 strong including 2 FNG and 1 out of towner.

Cowbell, Uni, Popeye, Crawdad, Cramps, Plunger, Bermuda (FNG), Abort, Passport, Preacher, Plunder, Uncle Rico, Prom King, G-6, Swanson, Faceplant, Petey, Frank, Quarantine, Primo (Charlotte), Gretzky, Hillary, Bessie, Putt-Putt, Cardigan, Rascal, Guppy, Gerber (FNG), Stagehand, Steam, Soot, Cougar, Red Writer, Careless, Bartman

CIRCLE OF TRUST/BOM:
“Our greatest fear should not be of failure, but of succeeding at things in life that don’t really matter”.  This quote is attributed to Francis Chan as well as DL Moody – regardless of who said it first it is absolutely true and has been a challenge for me this week.  Where do I invest my time?  Is it on worldly possessions?  Comforts?  Fitness?  My career?  All of these things, while nice, are ultimately not what our focus should be.  Jesus is in the relationship business and we should be too.  Our efforts should be toward brotherhood, accountability, being bold in our faith, helping our brother when he falls.  These are what is important in light of eternity.

MOLESKIN:

ANNOUNCEMENTS:

  • G-6 mentioned he is in need of a person to help at one of his camps.  It’s a paid position…contact him for more information.
  • Alcoa CSAUP is coming up this Saturday 2/24 @ 6am.