F3 Knoxville

Tag: Pinto

Building the six-pack

THE SCENE: Beautiful sunny day, cool outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 American Hammers, 10 Slow-Timed Merkins, Planks with arm and leg raises, 10 Body Twists
THA-THANG:

Mosey to grassy area to the north of the stop sign at the northeast corner of the administration building.  20 Bicycle Kicks (4 count).

Mosey toward the Lyons Bend Gate Entrance to Lake Shore Park.  Go on trail that hits the road on the eastern side of the road.  We will be sprinting to every fourth light along the trail and then bear crawl to every fifth light along the trail until the trail end at the top of Cardiac Hill.  Then we will do the same routine going back to the road we started from.

Mosey on the park perimeter trail until we reach the bottom of Mt. Everest.  20 Box Cutters.

Sprint up Mt. Everest but stop at the shaded area above the grove of trees that is below the summit.  We will be sprinting in a counterclockwise direction to various locations in this area and performing exercises at each location.  The following are the locations and the exercises to be performed there:

  • Location 1 is at grove of trees below the summit:  Ten Burpees
  • Location 2 is in the flat area at the summit:  20 Bicycle Kicks (four count)
  • Location 3 is at the top of the stairway on Roadshow Run:  20 Star Jumps
  • Location 4 is in the grassy area below the first stairway leading down Roadshow Run:  20 Merkins
  • Repeat above two more times

Mosey to Boulder Pile.  Each man gets a partner.  Each partner team gets one boulder.  The team will do the following exercises, having one partner run to Cone 5 (about 25 yards away), do 10 Squat Jumps there, while the other partner works with the boulder.  When Partner One gets back, Partner Two runs to Cone 5 and does the squat jumps.  This is repeated until the following exercises are completed:

  • Overhead Lifts
  • Curls
  • Lifts from stomach to neck

Mosey to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Isaiah 46:9 ESV

Remember the former things of old; for I am God, and there is no other; I am God, and there is none like me

Colossians 3:16 ESV

Let the word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing psalms and hymns and spiritual songs, with thankfulness in your hearts to God.

Henri Nouwen claims that it is not so much events that shape our lives but the memories we have of those events.  As a psychologist, I believe that is true.  Two people can see the same event, yet perceive and remember it quite differently.  If we can learn to perceive events through God’s eyes (asking what God might be seeing or wanting us to see), then those events, whether happy or sad, will impact us in a different and more powerful way.  We will become better men because we are experiencing those events from a perspective where God is involved with us.  This will impact or memories in a fruitful way and help sew the very fabric of our lives.
MOLESKIN:

ANNOUNCEMENTS:
Our next 3rd F event will be on Saturday, March 24, 8:30 am at the Outlook (directly behind and above Stephanos on the University of Tennessee strip.

Lapping the Admin Circle

THE SCENE: Cloudy with temperature in low 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, Planks with Arm and Leg Raises, 10 Slow Timed Squats, Michael Phelps
THA-THANG:

Mosey on roadway south until it curves west.  20 Hello Dollies in Cadence

Mosey to stop sign, then turn north toward Admin Bldg.  20 Hello Dollies in Cadence

Mosey north and take roadway that heads toward Admin Bldg Parking Lot.  We will be running around the roadway, looping all the way around the Admin Bldg twice.  Along the way we will see cones.  Each cone has an instruction for an exercise.  The cones and exercises will be as follows:

  • Cone 1:  20 Merkins
  • Cone 2:  Pick up boulder at rock pile.  Do 20 Overhead Presses, 20 Curls, and 20 Lifts.
  • Cone 3:  Run to Fire Escape and go up and down, then run to Cone 4.
  • Cone 4:  40 Baby Crunches
  • Cone 5:  Bear Crawl to Cone 6
  • Cone 6:  20 American Hammers
  • Cone 7:  20 Diamond Merkins (4 count)
  • Cone 8:  Run down and back up stairs, then do 20 Big Boys

After the first man completes the circuit twice, he will sweep back all brothers to last man.  These men will not complete the full circuit.

Mosey to Playground.  We will do elevens starting with 10 bench hops and 1 decline merkin.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Seven brothers with one FNG whom we named “Driftwood.”
CIRCLE OF TRUST/BOM:

The following verses are from Matthew 6:  19-21.

19 x“Do not lay up for yourselves treasures on earth, where ymoth and rust5 destroy and where thieves zbreak in and steal, 20 xbut lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

Where do you put your treasure?  So many times, I find myself putting my heart into treasures other than in God.  This is certainly human.  We humans put our treasures in things such as money, having a nice home, being popular, being best at our jobs, making sure our family members are doing the right things.  But what if we were to lose our earthly treasures?  If we do not trust in God, we would surely be lost.  If our heart is in God, we can survive the loss of earthly treasures.

ANNOUNCEMENTS:

2nd F event at Abridged Beer Company at 6:30 pm this Thursday.

Physical Training is of Some Value…

THE SCENE:

35°F, cloudy, the snow and ice is getting out of here but there are still a couple slick spots.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x25 (IC)
  • Burpee x5 (OYO)
  • Merkins x20 (IC)
  • Squats x20 (IC)
  • Curb to Curb
    • High Knees
    • Butt Kicks

THA-THANG:

Mosey to the Pavilion

21s- Bench pull-ups and squats

Mosey to parking lot at playground and line up across the curb

Long jump a quarter of the way across and then sprint

Bear crawl halfway across and then sprint

Lung halfway across and then sprint

(repeat sequence)

Mosey to the hill along the road towards the Northshore entrance to the park

11s- Burpees at bottom and Flutter Kicks at the top

Mosey to the playground

11s- box jumps and BBS

MARY:

  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”

‭‭1 Timothy‬ ‭4:8‬ ‭ESV‬‬

http://bible.com/59/1ti.4.8.esv

We are saved by grace, but we should be just as (or more) intentional towards growing in Godliness as we are towards growing in physical fitness. This doesn’t mean start fartsacking more often. It means learn from how you are able to focus on physical fitness, to stop fartsacking on your relationship with God.

MOLESKIN:

The guys worked hard this morning. 21s on the bench pull-ups was a little much but they pushed through it.

Slopping Through the FakeGloom

THE SCENE: Raining and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Burpees, 10 Cherry Pickers, 10 Windmills, 10 Baby Arm Circles Forward, 10 Baby Arm Circles Backward

THA-THANG:

Mosey to parking lot by South Ball Fields.

We will exercise in the four corners of this parking lot, sprinting between each exercise.  The exercises are:

  • Northwest Corner:  20 Merkens
  • Southwest Corner:  20 Imperial Walkers
  • Southeast Corner:  20 High Step Kicks
  • Northeast Corner:  20 Carolina Drydocks
  • Rinse and Repeat

Mosey to the Pavilion by South Ball Fields.

Elevens at the picnic tables.  Start with 10 Decline Merkens off bench of table and 1 Table Pull Up laying down on ground.  End with 1 Decline Merken and 10 Pull Ups.  Then do one minute squat with back to wall of pavilion.

Mosey to Dugout Area of Baseball Field

Do as many pull-ups as possible on one hang.  Hang for another 20 seconds when done.

Mosey to Park Perimeter Trail and Head East.  Then Go North as Trail Turns That Direction.  Go about 30 Yards North.

20 Squats

Mosey North Again to Serpentine Sidewalk that Heads West Back to Roadway

Lunge to first light.  Sprint next four lights.  Lunge to sixth light.  Sprint next four lights.  Keep doing this in increments of five lights until we get to roadway.

Mosey North on Roadway to Road Block Sign.

20 Ice Skaters by road sign block.  Then run up hill to gate at top of roadway.  20 Calf Raises.  Repeat.

Mosey The Very Short Distance Back to AO

COUNT-OFF & NAME-O-RAMA
Seven men.
CIRCLE OF TRUST/BOM:

Many men claim they want to be Men of Honor.  We almost intuitively know what it means.  But as humans we fall short.  Authors of novels often create heroes that are incredible examples of Honorable Men.  Yet, these same authors fall way short in terms of being the heroes they created in their stories.  We could all write a story about an honorable man – we need to try to be the hero that we would create in our own story.  Wake up each day giving effort to become the Honorable Man that you yourself have created in your own mind.  We begin to do that by:

  • Making the effort to go to F3 Beat Downs.
  • Enriching our minds and hearts by attending worship services.
  • Smiling when we come home to family, even after a hard day when we do not feel like smiling.
  • Giving credence to the unique wonder of each person we see and talk to.
  • Place love above money and power.
  • Do unto others as you would have them do unto you.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
3rd F this Saturday, 8:30 AM at Outlook.  Do not meet at Asylum for Saturday morning workout.  Go to Big Ball instead.

The Beer is the Carrot

THE SCENE: Cloudy, good weather for fellowship after the beat down to sip beer together at Abridged Beer Garden.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Mountain Climbers, 10 Windmills, 10 Cherry Pickers

THA-THANG:

Mosey to Ballpark Parking Lot Across the Street from AO

Buddy up on end of parking lot closest to street.  There will be sets of bricks there.  One buddy runs with bricks to other end of parking lot and does 10 mini-manmakers, then runs back.  Meanwhile the other buddy is working on the exercises listed below.  Buddies take turns running and doing the manmakers until the team has finished the exercises.  The exercises are:

  • 100 Merkens
  • 100 Big Boy Situps
  • 100 Squats
  • 200 Baby Crunches

Mosey to Flag Pole by the Pavillion

We will be running to different posts.  The posts and exercises we will do there are as follows:

  • Flag Pole:  20 Box Cutters
  • Benches:  20 Bench Jumps
  • Dug Outs:  As many pull ups as possible in 20 seconds, hanging for the remaining time
  • Picnic Tables:  20 Decline Merkens
  • Repeat Above

Mosey to Sidewalk Between Playground and Chapel

Bear Crawl to First Light, Run four more light.  Then repeat this pattern every five lights until one gets to end of sidewalk where it hits the park perimeter trail.  Do baby crunches until everyone finishes.  Mosey back to start.

Next, lunge to first light, run four more lights.  Repeat until at end of sidewalk.  Plank until everyone finishes.

Mosey back to AO

COUNT-OFF & NAME-O-RAMA
Seven attended.
CIRCLE OF TRUST/BOM:
Reading from Bible:  Luke 8:  40-48.  Story of woman who has been having hemorrhages for many years who grasped for the cloak of Jesus and was healed when she touched his cloak.
What are each of us grasping for?  We may grasp for money, popularity, fame, power, for the answer to life in the love of another person.  Are we grasping for God?  Are we placing our relationship with God as a priority?  Are we seeking Him?  Grasping for worldly things leaves us empty or wanting for more.  Grasp for God – in Him, find fulfillment.
ANNOUNCEMENTS:
3rd F on December 11.  The workout for those who meet at the Asylum or Big Ball will be a joint session at the Big Ball.  We will end the workout at the Outlook where 3rd F event will be held.