F3 Knoxville

Potato salad

THE SCENE: 33* or so and spitting snow every now and then
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
Imperial Walkers x10 IC
Merkins on 4 ct, x13 IC
THA-THANG: Form two lines, begin mosey toward amphitheater.  Just past it at the first pedestrian bridge, stop and Al Gore waiting on the 6.  Once all in, PAX perform 5 burpees OYO.  Form back up into two lines, each line does Indian Run on mosey toward C15 parking lot behind Neyland Stadium.  C15 parking lot has eight cones prepared in an octagon, each with an exercise at the cone. Exercises as follows:

  • Hello Dolly
  • Burpees
  • Decline merkins
  • Lunges (count for each leg)
  • WWII Sit ups
  • Lion kings (with rocks)
  • Jump squats
  • Catalina wine mixers

PAX partner up and pick a cone to start at. Perform 8 reps of exercise, bear crawl to next cone. Make your way around the Octagon and back to the cone you started at. Meet in the middle of the Octagon (PAX finished about the same time). Once in the middle, Q leads 10 wide merkins, immediately followed by 10 regular merkins, immediately followed by 10 diamond merkins. Recover.

PAX go back to their original starting cone, repeating the routine this time performing 16 of each exercise. No bear crawls, once exercise is completed, PAX run on the outside of the Octagon making a loop and going to the next cone. Continue again until original cone is reached.  PAX again meet in the middle for Mary.  Q leads flutter kicks 20x IC.  Savannah then leads PAX in hello Dolly’s x20 IC.

Recover and 10 count.  PAX again form two lines and begin Indian Run back towards AO.  Stop again at pedestrian bridge where we did burpees heading out.  Q leads PAX in 8 ct body builders, 10x IC.  Form two lines again and Indian Run back to AO for Mary.

MARY:
Captain Thor (reach 16:4) IC
Box Cutters x20 IC
Iron Cross Flutter Kicks (led by Pfeiffer) x20 IC (we were all dead except him)
COUNT-OFF & NAME-O-RAMA
18 PAX: Quarantine, Butterfly, El Presidente, Plunger, Pfeiffer, Frank, Rousey, Ponder, Savannah, Amazon, Swanson, Gretzky, G6, Sugar Daddy, Petey, Bessie, Rascal, Abort
CIRCLE OF TRUST/BOM:
Q brought potato salad ingredients as props.  The same boiling water that softens the potato hardens the egg.  Life isn’t about your circumstances, it’s about what you’re made of.  Challenge us all to view our obstacles and hardships as opportunities to better ourselves.
MOLESKIN:
Pray for Petey as he begins interview process, that interviews go well and that he is able to stay in Knoxville.

Tour of Downtown Powell

THE SCENE: A balmy 36 degrees.  Clear skies.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop
  • Baby Arm Circle
  • This Right Here
  • That Over There
  • Susan Somers

THA-THANG:
Tour Of Downtown Powell – Three Laps around the circuit below

  1. Powell High School – Curls for the Girls with CMU
  2. Frontier Phone Company – Mountain Climber Merkins
  3. First Tennessee Bank – ATMs
  4. Steamboat Subs – Monkey Humpers
  5. Half Time Pizza / Cajun Cookhouse – WMDs
  6. Splash Pad – Squat Jumps

Walls of Jericho – 7 reps of 7 exercises followed by 7 laps around a building to tear it down

  1. BBSU
  2. Merkins
  3. Squats
  4. Flutter Kicks
  5. Carolina Dry Docks
  6. Iron Mike
  7. LBC

Train Tracks – after a mosey to the Powell High football field – modified Indian Run starting on the goal line – first man runs to 5 yard line then lays down, next man run over him and lays on the 10 yard line, next man runs over both and lays on the 15.  When last PAX has run over the 5 yard line, first man gets up and runs over all PAX members and lays down on the next yard markers.  Down to one endzone and back to starting point

Return to AO
MARY:
No time here…
COUNT-OFF & NAME-O-RAMA
11 total including one FNG – we christened him “Zamboni” for busting his tail while reffing his first Ice Bears game
CIRCLE OF TRUST/BOM:
Psalm 46:10 – “Be Still and Know that I am God” – Encouragement today to trust that God has you and takes care of you.  As the chaos of life can overwhelm us take comfort in the fact that God is in control.  Don’t panic…relax and Be Still.

MOLESKIN:
Prayers for Logan (a teenager) as he battles cancer in Madisonville.  Continued recovery for the Brickyard PAX as we fight off the flu.

ANNOUNCEMENTS:
Lifehouse Coffee was on point this AM

Part of your balanced breakfast

THE SCENE: Like 26 or something.  Dry and comfy… good grief, I don’t think I even feel the daggum air anymore.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x15 IC, then x15 more I-Faster-C
Burpees x5 OYO
Plank Twist and Reach Through x10 IC each side
LBAC x15 each way IC
Hindurkins x10 IC
Burpees x5
Al Gore Tuck x10 IC
Bear Crawl around the outside of the circle!
Dang, that feels farther than it looks.

THA-THANG:
Insert information about the workout.
Mosey over to the amphitheater… Balance set up at the top.
14 PAX, so load one side with 2 handfuls of gems (about 60)
PAX gather at the bottom of the stairs
Everyone does sets of 15 merkins OYO, taking a gem up the stairs to the balance and moseying back around the path.
Once the balance tips, dump one side and everyone switches to sets of 15 BBS.
One more tip, switch to sets of 10 Box Jumps on the stage.

After about 3 sets of Box Jumps we’re running out of time. Gather at the top and Indian Run back to the AO

MARY:
Circle up on your six:
Flutter Kicks x15 IC
Slutter Kicks x15 IC
Side Crunch x15 IC each side
Superman Swims x15 IC
Protractors
AMRAP Merkins until time called!

COUNT-OFF & NAME-O-RAMA
14 today – 2x the number of completeness. Perfectly balanced!  Sorry Petey, couldn’t find you on the site to tag you…
CIRCLE OF TRUST/BOM:
1 Corinthians 9:24-27
Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

We are all out here this morning exercising physical discipline in training our bodies. I probably wouldn’t exactly call F3 strict training, but it does take a good amount of self-discipline to pull your socks on at 5am and get out in the cold. And, as anyone who’s been away from the gloom for a while can tell you, the “crown” we gain out here of a modicum of physical fitness certainly doesn’t last.

So I want to encourage you throughout the day to exercise in your spiritual life that same level and more of self-discipline and the intentionality of action, looking forward to the prize that your Lord has for you.

MOLESKIN:
It was great sharing the gloom with you HIMs this morning! Sorry to Peach Fuzz for getting the “same Q second verse” treatment, having experienced the balance at JUCO on Monday…
ANNOUNCEMENTS:
Pray for Popeye and a group from Celebrate Recovery heading down to St Kitts to minister to people whose lives are gripped by destructive addictions!

“F3: Good For You, Good For Me”

THE SCENE: 47 degrees – dark – windy
F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – & Faith! It is 5:30 so we’re gonna go ahead and get things started. My name is Steam and I’ll serve as your Q in charge for the next 45 minutes. I am not a professional – you are here on your own volition which means I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so but you came here to work so we are all going to push each other to give 100% at all times.”

“That being said – thank you for being here this morning and showing up not for yourself – but for the man on your left and right – watch their back just like they’re going to watch yours.”

WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 25 x 4 in cadence

2. Rockette: 15 x 4 in cadence

3. 1 Armed Slow Pitch: 8 forward each arm in cadence

4. Forward Lunge: 10 x 4 in cadence

5. Cherry Picker: 10 x 4 in cadence

6. The Slow Clap: Literally a slow clap that builds up – actually pretty cool and great way to kick things off/rally the men together before the mosey/beatdown.
THA-THANG:

  • Mosey to edge of WFP (World’s Fair Park) field
    • Merkin Line 
    • PAX assembled shoulder to shoulder across field in Merkin plank
    • 1st man says the following commands:
      • “Ready!”
      • “1 – 2 – 3” = 4 count merkin
    • PAX executes a 4 count merkin sequence once
    • The 6 runs to the front while the rest of PAX remains in merkin plank position
    • Repeats the original commands – everyone executes 1 – 4 count merkin
    • Rinse & Repeat until halfway across the field
    • Once halfway across field –> Bernie Sanders the other half
  • Mosey to W. Hill Avenue
    • Upon arrival at W. Hill Avenue –> 10 squats in cadence
    • Bear Crawl American Indian Hill (Up)
    • PAX assembled in single file line facing up W. Hill Avenue
    • QIC calls out “Left” & “Right” as PAX bear crawls up the hill
    • The 6 bear crawls from the back to take the first position
    • Rinse and repeat until entire PAX is at the top of the hill
  • Mosey around Church on corner of W. Hill Avenue and halt at top of Cumberland Avenue hill facing towards Univ. of TN
    • Upon arrival @ top corner of Cumberland Avenue –> 10 squats in cadence
    • Lunge-Squat American Indian Hill (Down)
    • PAX assembled in single file line in the squat position facing downhill
    • 1st man commands:
      • “Ready!”
      • “1 – 2 – 3” = lunge 3 times down hill
    • After 3 lunges are executed –> hold in the squat position until the 6 sprints to the 1st position
    • Repeats original commands –> PAX executes 3 lunges + holds squat until 6 arrives at the front
    • Rinse and Repeat until halfway down the hill
  • Mosey down to the bottom of the hill across from WFP American Indian Run formation
  • Hold squat position until traffic light/crosswalk sign turns green/go
    • Must have been the longest light in TN –> PAX executed 20 calf raises in cadence until green light was extablished
  • Mosey to Clinch Ave./Entrance to WFP American Indian Run formation
  • Gather before bridge across WFP on Clinch
    • “I’m Up – He Sees Me – I’m Down”
    • Scenario of sniper on a rooftop –> all PAX must cross WFP bridge on Clinch safely
    • All PAX start with chest flat on ground
    • Upon command “I’m Up!” –> get up and sprint towards the other end of bridge until the command “He Sees Me!” is given
    • Upon command “He Sees Me – I’m Down” –> PAX drops down with chest flat to the ground
      • Executes 5 merkins in cadence
      • Waits for command of “I’m Up” to move
    • Rinse & Repeat until all PAX are across the bridge safely.
  • Gather by stairs leading down into WFP by BigBall
    • PAX executes 10 squats in cadence
  • Battle Buddy teams are formed at top of stairs
    • Wheel-barrow Buddy Carry (Down)
    • Each battle buddy team alternates wheel-barrow carrying the other down one section of the stairs going down into WFP.
    • Battle buddy whose legs are being held climbs down stairs (decline) on hands
    • Battle Buddy switches upon each new increment of stairs
    • PAX executes flutter kicks until 6 is recovered at the bottom
  • Mosey around water perimeter of WFP American Indian Run formation
  • Gather under WFP amphitheater @ the stage
    • Stage Merkin Line
    • All PAX are shoulder to shoulder (tightly) starting from the right end of the stage
    • 1st man commands:
      • “Ready!”
      • “1 – 2 – 3” = 1 – 4 count merkin sequence
    • All PAX executes 1 – 4 count merkin sequence under 1st man’s command.
    • PAX hold incline merkin plank until the 6 recovers to the first position
    • Repeats original commands
    • Rinse & Repeat until all PAX have made it to the other end of the stage as a unit
  • Mosey back to AO start point
    • Once feet hit the grass field that separates PAX from original AO start point = full speed ahead – leave nothing in the tank all out spring

MARY:
Splashin Merlot is a sign of character/grit/dedication to push yourself hard throughout the workout – well earned.
COUNT-OFF & NAME-O-RAMA
15 PAX // No FNGs
CIRCLE OF TRUST/BOM:
“Be an ambassador of hope”

When people look at you or come in contact with you – are you an ambassador of hope to them?

It’s so easy to lose hope in the world we live in today but we, the men of F3 are called to lead and serve as HIGH IMPACT MEN & Ambassadors of Hope for Him. Consider the impact you have within your spheres of influence – family – job – relationships – etc —> Be the ambassador of hope in someone’s life that enables them to keep going. Be the ambassador of hope that helps other men realize there’s something different about you and they want to know more.

KEEP THE FAITH & FIGHT THE GOOD FIGHT MEN!

ANNOUNCEMENTS:
Need Saturday Q for Big Ball this week –> Red Writer stepped up and volunteered

Encourage PAX to sign-up to Q – it’s an honor and humbling

4-Corners meets the Fox

THE SCENE: 31 degrees
F3 WELCOME & DISCLAIMER

To everyone’s surprise, I announced that I was not a professional


WARM-O-RAMA:

25 SSH IC

10 Merkins IC

10 SSH IC

10 BBSU OYO
THA-THANG:
Mosey to top parking lot.

4 Corners of Merkins, BBSU, Squat Jumps, and American Hammers. 10-9-8-7-6-5-4-3-2-1….

We covered between 3-4+ miles this morning. And did Merkins, BBSU, Squat Jumps, and American Hammers.

MARY:
She was a good lady.
COUNT-OFF & NAME-O-RAMA
18 brothers. 2 FNGs- welcome Fur Coat and Pirate!
CIRCLE OF TRUST/BOM:
While rucking at Concord Trails a week or so ago, I encountered a fox along the trail. The fox was off in the distance and I did what any badass F3 man would have done- I quickly turned around and thought the fox was going to eat me alive. As I reflected on this, a few thoughts came to mind. First, how many fox attacks do we hear about? Zero. Secondly, we fear many things that are truly not the big of a deal or we can easily overcome. Don’t be afraid of the fox.

MOLESKIN:
Doubtfire locked down two more hood recruits. It was great to have Fur Coat and Pirate out with us this morning. Pfeiffer and Mayberry set the pace on the 4-Corners this morning. The entire PAX pushed it too the limit and it was a fun morning. Now, we eagerly await the “devil’s dandruff” to blanket all of K-town!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.