Plunger – Page 3 – F3 Knoxville

Circuits of Courage

March 26, 2018 Umbro

THE SCENE: Just about perfect weather – 50 degrees, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 25
Cherry Pickers IC x 10
Tempo Squats IC x 12
Merkins IC (4 ct) x 15
2 sets of 5 burpees OYO as we toured the circuit

THA-THANG:

We did a circuit on the grinder (1 station at each corner) with 1 station at the flag pole, and another at the pavalon. Each station has 2 exercises listed. Pretty simple – pair up with a battle buddy and do 20 reps of both exercises listed and move to the next station until time is called. Ended up making it through 3 rounds.

Station 1: Mountain Climbers (4 ct.) and Squat Jumps
Station 2 (flag pole): Dry Docks and Flutter Kicks (4 ct.)
Station 3 (pavalon): Bench Rows and Derkins
Station 4: Supermans and Hello Dollies (4 ct.)
Station 5: Shoulder Press and Bicep Curls (both exercises with the supplied rocks)
Station 6: Merkins and Lunges

Mosey to base of Little Baby Hill. One partner runs the hill and does 2 burpees at the top, while the other does squats at the bottom. Rinse & repeat – 3 times up the hill each.

MARY:

Did a little plank work, 20 American Hammers (4 ct) IC, and finished with AMRAP LBC’s for the last minute.

COUNT-OFF & NAME-O-RAMA

38 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

When one man acts courageously, it strengthens the spines of other men. It took courage for Peaches and Food Truck to share their testimonies with us at the 3rd F event on Saturday. By doing so, they allowed our small group time to be more open and allowed us as men to be more vulnerable with each other because they had the courage to be open themselves.

When we come out each morning to the gloom, we can either choose to push through the suck and make our brothers push themselves harder and farther than they imagined, or we can choose to half ass it and settle for mediocrity. When I see a brother pushing himself to his max, something stirs inside me that makes me want to push myself harder as well. Don’t be the guy who waits for someone else to step up before stepping up yourself. We’re called as HIMs to be the guy that strengthens the spines of other men through our actions.

Mid-week Split – Do the next right thing

March 23, 2018 Proton

26 HIMS split up to Kick hump day in the teeth!

F3 – March 20^th, 2018

5:30 COP

Side Straddle Hop x 20
Baby Arm Circles x 15
Imperial Squat Walkers x 15
Michael Phelps x 15
Cherry Pickers x15

Core Group

4 Corners Escalator –10 burpees, 20 Squat Jumps, 30 merkins, 40 squats

RUN UP THE HILL! Bear crawl between corners. Work your way back down.

Aiken Legs – Play Ground

Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

Dora 1,2,3 on any hill close by.

100 Merkins
200 Squats
300 Flutter Kicks

Run Group

Escalator to big lot

10 Burpees
20 Squat Jumps
30 Merkins
40 Squats

Grinders – Groups of 3 Burpees, Big Boys

Doracides

150 Merkins
200 Squats
300 Flutter Kicks

Mosey back on trial Route 66 style.

Squat Jumps

Cash Out Together

We reap what we sow, but not in the same season.

Keep your eyes fixed ahead and do simply do the next right thing. The fruit will come, in it’s due season.

– The delayed fruit causes us to be short-sighted, and we pay a price for it in the long haul.
– It is so easy to pursue unrighteous, unhealthy, “bad” things and hard to pursue righteous, healthy, good things.
– This is why long term goals couple with short term grit is critical for growth.
– Keep your eyes fixed ahead and do simply do the next right thing. The fruit will come, in it’s due season.

Just another Monday Morning

March 19, 2018 Coolio

THE SCENE: Wet, rainy and awesome

C0-Q with Coolio and Proton

WARM-O-RAMA:
Side Stradle Hops X20

High Knees for the half the parking lot and 50% finish

Heels to butt for the half the parking lot and 50% finish

Drive and skip for the half the parking lot and 50% finish

50% sprint for half and all out sprint for half.
THA-THANG:
Proton’s “Core” Workout at the AO

Bermuda Triangle – 2 Second Hold- 3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station. Every time you pass the Flag Pole do 5 or 10 Burpees.

-10 Pull-Ups x 3 rounds

-20 Picnic Table Rows X 3 Rounds

-20 Wall Jumps or step up x 3 Rounds

Bearpees 1 Burpee followed up by 4 count bear crawl forward around the outside of the playgroud. 25 yards. Burpee Dan – 1 Burpee followed by 4 count lunges 25 yards

Mosey to bottom of the hill

Jacobs ladder- Run the hill 1 Burpee, backwards up the hill 2 burpees, run the hill 3 burpees, etc. etc. up to 7.

Burpee Dan’s – Groups of 4

-4 Burpee : 4 lunges across lot.

-1 burpees : 4 lunges back to starting position.

Coolio’s “Run and Grind” workout

3 minute Mosey

20 Merkins

20 BBoys

10 box jumps

2 minute Mosey

20 Merkins

20 BBoys

20 Squats

1 50 yard sprints

This was repeated 5 times. Ran just under 3 miles

COUNT-OFF & NAME-O-RAMA

35 men no FNGs

CIRCLE OF TRUST/BOM:
Get in the habit of taking out the Garbage. Get into the habit of confessing sin to your brothers. Don’t let it build up and fester in your heart. God gives Grace the the humble. 1 John 9: If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.

Psalm 51:10

Create in me a clean heart, O God,
and renew a right^b spirit within me.
11Cast me not away from your presence,
and take not your Holy Spirit from me.
12Restore to me the joy of your salvation,
and uphold me with a willing spirit.

ANNOUNCEMENTS:
Get out there and sign up for a Q. Call someone to CO-Q.

TCOB

March 7, 2018 Snorkel

THE SCENE: 40ish, windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Hillbillies x 15 IC
Tempo Diamond Merks x 10
Cherry Pickers x 8
Little this/that

THA-THANG:

Line up on the curb.

Partner up

Man carry Route 66. Alternate carrying each other between cones. Stop at every cone for increasing reps starting with 5 of:

Merkins
Thruster Merks
Burpees

Decrease reps by 1 on way back

Mosey to greenway hill

11’s

Iron Mike’s 4 count

Bernie up hill

Bicycles 4 count

Bear Crawl down

Mosey to AO

Global Warming

Everyone Al Gore in circle

AGT x 5 2 man at a time going in opposite directions.

2 passes

MARY:

Peter Parkers x 12 IC
ABCs on Q
Captain Thor 6:24 IC
Scissors for 1 min on Q

COUNT-OFF & NAME-O-RAMA
44 including 1 FNG – BVD. Also there was Kentucky but couldn’t tag him.
CIRCLE OF TRUST/BOM:

Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.

-Ghandi

I can sometimes lose sight of what I’m working towards. Throughout the year I have to refocus myself because I’ve strayed from the path I wanted to be on. Whether because of some new shiney thing distracting me off to the side or because I backslid on my habits. I don’t have trouble making fitness and fun thing habits. Where I struggle to find my destiny is in work. Sometimes I just feel like I’m on cruise control and not actively thinking, acting and making habits. I think the hardest place to make habits and form our destiny is in the things that we like to do the least. Take some time this week to think of some place in your life you know you need to be taking care of business but haven’t been able to shape that destiny by making good habits toward that end. Make a gameplan to get it done.
MOLESKIN:
ANNOUNCEMENTS:

Building the six-pack

March 6, 2018 Lillydipper

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.