F3 Knoxville

Tag: Pinto

Movement is Life!

THE SCENE
60 and Clear

Welcome & Disclaimer

 

THE THANG
COP
– SSH x30 (IC)
– Tempo Squats x15 (IC)
– Windmill Merkins x10 (IC)
– Reverse Lunges x10 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)

Mosey to back side of the Asylum at the rock pile

 

Flintstone Quarry Carry (5, 10, 15, 20, 25, 30)
Every man select a rock (or two).
Individual 30’s on the back hill with rock (going up and down by 5s from x5 to x25 at the top and bottom, total number of reps between the two exercises always equaling 30).  Start at the rock pile and run to the tree on the right.
– Overhead Press x25 (at the rock pile)
– Bent Over Rows x5 (at the tree)

Mosey to field on side of the Asylum.  Once there, partner up.

 

Battle Buddy Pyramid
Battle Buddy 1 runs to the top of the hill does 2 exercises while Battle Buddy 2 does shuttle runs in the opposite direction.  Rinse and repeat.

Each person will do three sets of the exercises in the following order: x5, x10, x15.

We will do 3 Rounds:

Rd 1
– Burpees
– Dry Docks

Rd 2
– Narrow Squats
– Wide Merkins

Rd 3
– Star Jumps
– Superman Swims

Mosey to other side of the front of the Asylum.

 

Grinders
1st Battle Buddy lunges to the first cone, then sprints to second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch.

Each round increase by 2 reps until each man does a total of 10 reps in one run.

We did two rounds:
– Rd 1 = Ranger Merkins (hands at should width, elbows in)
– Rd 2 = 4ct Flutter Kicks

 

MARY
American Hammers (4ct) – x15 IC

 

COT
Number off and Name-O-Rama (16 PAX)

 

BOM
Be Present

This weekend, YHC took my oldest 2.0 to MTSU.  She’s is attending the Govenor’s School for the arts this summer.  She’s going to be gone for a total of 7 weeks.  She is our oldest and this is the first time she has ever been gone this long.  In many ways it’s prep for next year, she will be a senior in high school.  We had a great day getting her moved in.  We talked, laughed and enjoyed the time.  It wasn’t until I had to leave that it hit me…my role as her father is about to change.  My time with her in my home is passing.  It hit me harder than I could have ever expected, and in that moment I was so thankful to be there with her and for all the memories we shared together.  I’ll be honest, I wept most of the way home.  Not tears of sadness mixed with tears for pride and thankfulness.  I replayed all the times we hung out together, and mourned the times we didn’t.  It was a humbling time to realized just how important family truly is, and how irreplaceable our roles as dad truly are.  It may seem simple, but I also realized something else…you can’t cherish a memory you didn’t make.  The time to plant those seeds has gone.  Whatever relationship I get to enjoy with my kids as adults is sown while they are children.

I’m thankful beyond words for the men in my life who spoke life into me when I was a young dad.  The men who encouraged and exhorted me to be present with my kids while they were young.  We’ve all heard how fast time flies, but I think few of us realize how true it is.  And when it is gone, it’s gone.  There are no “redos” or “start overs.”  Each day is a gift and stewardship, and is connected to the days before it as well as those that come after.  Whenever you are with your family, be fully there!  Make the time, invest, plant the seeds.  I can honestly say I don’t regret a single thing I gave up to be with my daughter, and can testify that the fruit of those memories is the sweetest I’ve ever had.

 

Submitted by Cap’n Crunch

Getting warmer out there

THE SCENE: Sunny with temps close to 80.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 10 Plank Reaches, 10 Pickle Pounders, 10 Imperial Walkers, 10 Windmills
THA-THANG:
Mosey to stop sign at southeast corner of Admin Bldg.  20 American Hammers, 20 Squat Jumps

Mosey down hill by stop sign at road by south side of park.  We will do 30’s starting with 5 Diamond Merkins at bottom of hill and 25 Big Boys at top of hill.

Mosey to Outdoor Chapel.  We will do sevens starting with 1 x 2 Decline Merkin at stage and six Burpees at other end of chapel.  Merkins will be multiplied by two each time.

Mosey to start of Serpentine Sidewalk.  We will hop to first light, run next four lights, hop to next light, run next four, etc. until we hit perimeter trail by river.

20 Hello Dollies, 20 Shoulder Taps

Mosey to start of Cardiac Hill.  Run up hill doing the following exercises:

  • First turn:  20 Carolina Drydocks
  • Second Turn:  20 Squats
  • Third Turn:  20 Decline Merkins
  • Benches:  20 Bench Lifts

Mosey to Stop Sign at northeastern corner of Admin Bldg.  20 Ice Skaters, 20 Dive Bombers

Mosey to Rock Pile.  Grab boulder.  Do 20 Overhead Presses, 20 Curls, and 20 Rows on own.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Seven men.  No FNG’s.
CIRCLE OF TRUST/BOM:
We all suffer and when we suffer we sometimes think we are alone.  We question God.  We ask why God could allow such suffering to occur.  We need to remember that we have a God who suffered for us.  He died on the cross for us.  He was stripped of his clothing, he was beaten, he was spit upon, he was lashed.  He carried the cross he was to die on.  He was cursed, teased, taunted on the cross.  He wore a crown of thorns and had nails in his hands.  This God, the one that everyone was expecting to come as a strong, mighty king, was a bloody mess.  We need that we have a God who knows what suffering is.  He has done it for us.  He is not a distant statue like God who knows nothing of the human condition.  He hurt, cried, suffered, just like us.  And, he died for us.

ANNOUNCEMENTS:
Hardship Hill on May 19.

Six Pack

THE SCENE: In fifties, the rain was nice to us and held off for the 45 minute work out.  Plenty of rain both before and after the beat down.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle hops, 15 Mountain Climbers, 10 Swings, 10 Windmills, 10 Cherry Pickers
THA-THANG:

Mosey to Stop Sign at Northeast Corner of Asylum.  20 American Hammers.  20 Hello Dollies.

Mosey to bottom area of Dragon Fly.  We will do Route 66 up the Dragon Fly until reaching the cone at top.  The first person to reach the top sweeps everyone back.  These are the exercises we will do at each light along route:

  • Squat Jumps
  • Squats
  • Star Jumps
  • Dive Bombers

Mosey to roadway, then to top of hill where it meets perimeter trail.  20 American Hammers.  20 Hello Dollies.

Mosey to bottom of Cardiac Hill.  We will run up Cardiac Hill doing the following exercises along the way:

  • Start of cardiac hill:  Big Boys
  • First Turn:  20 Carolina Dry Docks
  • Second Turn:  20 Decline Merkins
  • Benches:  20 Bench Lifts

Mosey on perimeter trail until it hits trail coming from Lyons Bend Entrance.  20 American Hammers.  20 Hello Dollies.

Mosey up Roadshow Run and to roadway.  Ring of fire starting with 5 merkins by each man and going down to one by each man.

MARY:
20 American Hammers.  20 Hello Dollies.  20 Bicycle Kicks.  ATMs.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

10th commandment:  Thou shall not covet.

Spend less time coveting and more time appreciating.

Ways that I covet:  Wishing for better home, wishing for all those things in magazines, wishing for the incredible vacation, wishing for the easy high paying job. Wishing for more time to be lazy.

12. 1 John 2:15-17 Do not love the world or anything in the world. If anyone loves the world, love for the Father is not in them. For everything in the world–the lust of the flesh, the lust of the eyes, and the pride of life–comes not from the Father but from the world. The world and its desires pass away, but whoever does the will of God lives forever.

When we covet we waste our time wrapped up in things of this world.  Our world is oriented toward coveting.  We see this in commercials on television, in magazines, on billboards, in the plain way that we are.  There is the worldly allure of something always being better, no matter how much money we have.  But these things come from the world, not from God.  They are a trap, leading us to ruin.  They do not lead to life.  What leads to life is connection to God, the joy of knowing Him, the satisfaction of having Peace in the Loving hands of God.

MOLESKIN:

ANNOUNCEMENTS:
Fellowship afterward at Union Jacks.

Runnin and a workin

THE SCENE: Sunny and windy, temp close to 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 10 Burpees, 10 Tempo Merkins, Arm and Leg Raises from Merkin Position, 10 Tempo Squats, 10 Cherry Pickers
THA-THANG:
Mosey to Roadshow Run.  At top of Roadshow Run we will do 20 Merkins.  Run down stairs.  At first grassy area we do 20 Big Boys.  Run down next two flight of stairs all the way to perimeter trail.  At grassy area we will do 40 Baby Crunches.  Run all the way back up Roadshow Run.  Rinse and repeat two more times but end at perimeter trail instead of running up Roadshow Run the last time.

Mosey to trail that extends from road near North Entryway to Park and which goes all the way to the beginning of the Perimeter Trail.  We will do the following every ten lights on the trail:  Bear Crawl to first light, run next four lights, lunge to 6th light, run the next four.  Repeat until end of trail.

Mosey to Outdoor Chapel.  Elevens with Decline Merkins at Stage and Mountain Climbers at other end of chapel.

Mosey on Road going south and then east past soccer fields.  Twenty Hello Dollies before stop sign.

Mosey to Stop Sign at Southeast corner of Admin Bldg.  Twenty American Hammers

Mosey to Boulder Pile.  20 Overhead Presses.  20 Curls.

Mosey to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
Six men.  No FNG’s.
CIRCLE OF TRUST/BOM:
Remember Cap’n Crunches words about the Redwood Trees.  As tall as they are, one would think their roots go down at least 100 ft into the ground.  Yet, their roots may only go down 6 to 12 feet.  Yet these trees are sturdy and strong.  What makes them so strong?  Their roots connect to the roots of other Redwoods.  These trees stand mighty because they hold each other up.  Men, let us be mighty in the same way.  We cannot do these workouts without each other. We are HIM’s because we have each other’s backs.  Iron Sharpens Iron!!!!
MOLESKIN:

ANNOUNCEMENTS:

Hard At It

THE SCENE: Cloudy and windy, temps in 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-straddle-hops, 10 Burpees, 15 Imperial Walkers, 10 Windmills, 10 Tempo Merkins, Planks with arm and leg raises
THA-THANG:

Mosey to the Dragon Tail.  We did Route 66 up the Dragon Tail with rabbits sweeping slower brothers back to starting point after each exercise.  The following were the exercises:

  • Squat Jumps
  • Big Boy Sit Ups
  • Shoulder Taps (each shoulder)

Mosey to Playground.  We did four corners with the following corners and exercises.  We rinsed and repeated after the first round:

  • 20 Bench Jumps at playground
  • 20 seconds of pull ups at baseball bullpen
  • 20 picnic table pull-ups in pavilion
  • 20 Star Jumps at Flag

Mosey to Pavilion.  We did totem pole with 30 seconds of each exercise, starting with first exercise, then restarting but adding next exercise on totem pole.  The following were the exercises:

  • Hello Dollies
  • American Hammers
  • Carolina Dry Docks
  • Picnic Table Pull-ups

Mosey to AO.

MARY:
20 Box Cutters
COUNT-OFF & NAME-O-RAMA
Eight men.
CIRCLE OF TRUST/BOM:
One of the inspiring F3 sayings is “I have your six.”  G-6 talked about the isolated man at our last 3rd F event.  As a psychologist, I have met many isolated men who do not feel anyone has their back.  Their confidence and zest for life are low because of it.  As humans, we need to feel support from others, know that others are there for us.  That knowledge gives us the courage to take chances, to fail, get back up, push on and finally succeed.  You see toddlers needing that support from parents when they explore.  The toddlers explore with pleasure but also look back to make sure their parents are there, are looking on, have their sixes.  As F3 brothers, lets take the “I have your six” saying as a model to commit to others, to build them up, give them courage.  We are HIMs in our workouts and out in the world.
MOLESKIN:

ANNOUNCEMENTS:
3rd F this Saturday at Outlook!