F3 Knoxville

Tag: Plunger

The Long Lap

THE SCENE: 0530, 30s, not quite character building weather, but not hot either

“Is it going to be warm?” —- “No. But it will be good.”

F3 WELCOME & DISCLAIMER : 

“Welcome to F3: Fitness-Fellowship-Faith. My name is Steam and I’ll be your QIC for the next 45 minutes. I am not a professional, and you are here on your own volition, which means if you need to modify any of the exercises we do this morning – feel free to do so but push yourselves and the men around you. You came here to work and get better so let’s get after it.”

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

2. Rockette: 15 x 1

3. Cherry Picker: 10 x 4 (in cadence)

4. Slow Baby Arm Circles: 10 x 4 Forward || 10 x 4 Backward (all in cadence)

5. Backwards Lunge: 2x for each leg –> hold for 5 seconds each rep
THA-THANG:

  • Mosey to Big Ball Amphitheater
    • Flag out front, carried by FNG Daniel Anders (Now “Soot”)
  • PT
    • Assemble battle buddy teams
    • Que hype workout music via bluetooth speaker
    • (1) Each BB team sprints to the top of Big Ball amphitheater
    • (2) Each person executes 8 pull-ups (overhand/underhand)
    • (3) Each BB team sprints around the perimeter of the Big Ball pond = The Long Lap
      • 75% speed of higher
    • (4) Upon return to Big Ball amphitheater stage –> 25 x 4 LBC (Little Baby Crunches)
    • (5) Hold plank position until QIC says “Recover”
    • Rinse & Repeat 5x
    • Mosey American Indian Style to parking lot adjacent to UT’s The Hill
      • Sporadic squats 3x en route
    • Mosey Back to AO
      • Take the Field: Sprint the field separating PAX from Big Ball AO startpoint

COUNT-OFF & NAME-O-RAMA
11 PAX + 2 FNG = 13 total

PAX: Abort, Cowbell, G-6, Petey, Pfeiffer, Plunger, Quarantine, Rascal, Rousey, Swanson, Steam

FNGs: Daniel Anders – 22 – Soot & Eric – 21 – Stagehand
CIRCLE OF TRUST/BOM:
Hijacking the song “Pray For Me” by Kendrick Lamar & The Weeknd

Hijacking a song = taking a song’s lyrics and “hijacking” them to fit for your own life or have deeper meaning

“I’m always ready for a war again, go down that road again, it’s all the same.” “Tell me who’s gon’ save me from myself, when this life is all I know.” “Tell me who’s gon’ save me from myself, when this life is all I know.” “Tell me who’s gon’ save me from this hell, without you, I’m all alone.”

“Who’s gon’ pray for me? Take my pain for me? Save my soul for me?”

This song spoke on many levels to me. We as men all go face wars every single day that are unique to each one of us. I don’t know what war(s) you’re facing as a man right now, whether tit’s at home, at work, in your relationships or marriage, or wherever that may be for you. Sometimes the wars that we are in the midst of feel like hell, or like we’ve been down this road before, or that we’re all alone.

So when you’re in the midst of whatever war you find yourself in – sometimes you’re fighting yourself – only one thing can save you and make you a better man because of it – God’s grace and love.

Another level this spoke spoke to me through was how much pain Knoxville is in right now. There are so many people hurting because of sickness or whatever else is going on in their lives. High Impact Men make a difference. As High Impact men – let’s continue to pray for our city and share the load and burden that some of our brothers are carrying right now.

Fight the Good Fight & Keep the Faith!

A Love-Hate Relationship

THE SCENE: Perfect. 33 degrees, very little wind. Dark and crisp, time to work.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 30 IC 4 CT
Cherry Picker x 10 IC 4CT
Merkins x 15 IC 4 CT

THA-THANG:
Mosey to the amphitheater for 11s
Derkins on the stage and Rows at the top

Mosey to Walnut Street (with a hill sprint en route) for a little Love-Hate Relationship building
Starting at the bottom of Walnut we worked our way up to a full sprint all the way up

  • Sprint up to the parking garage entrance, 30 LBCs, mosey to the bottom, regroup
  • Sprint to Hill Ave, 30 LBCs, 20 merkins, mosey to the bottom, regroup
  • Sprint all the way to the church, 30 LBCs, 20 merkins, and 10 burpees, regroup

Slow mosey back towards the AO with Plunger lunges across the catwalk over Henley
Stop under the Clinch overpass in the park, take a seat on the wall
2 sets of wall sits, the first one longer than the last while I regale the men with stories of foolish youth (that got me a name like Frenchie).

MARY:
Modified Gas Pumpers x 15 IC 4CT
Leg lift hold and some Hello Dollies
Boat Canoe

COUNT-OFF & NAME-O-RAMA
16 PAX this morning got some good work done, including 1 FNG, welcome Old Spice! (Ben Cox)

CIRCLE OF TRUST/BOM:
Romans 8:18-30 makes clear:
The world is broken, humanity is broken. We should not be dumbfounded by suffering in this world.
We also need to be careful not to minimize the suffering of others. The encouragement we should give to others is that there is a day coming when their suffering will end! NOT that their suffering is illegitimate or self-inflicted.
Rather we must remember that this PRESENT and REAL suffering pales in comparison to the future glory we will experience with Christ.
But what about today? Here, now?
There are times when I don’t know what to pray. I don’t know what to say. In those moments, when I don’t know what to pray, when I’m heart broken and don’t understand. When I don’t know what to say to God, the SPIRIT himself intercedes for me.
God does not want to minimize our struggles. He’s reminding us that He draws near to us, that His Spirit is with us and comforts us at all times.

MOLESKIN:
My first time leading at Big Ball, what a place!

Pfeiffer and Abort, a couple of inspiring HIMs there. Rucking beforehand, and chewing up and spitting out everything a Q can dish out. Good work men.

As always, it’s an honor and a privilege to lead a workout.

ANNOUNCEMENTS:
The Maryville CSAUP event is coming up on the 24th, and the re-scheduled event at Wesley House is this Sunday, February 11th, from 2-3pm.

Reverse Rt 66 Challenge

THE SCENE: Clear 30 degrees with a nice breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 10

Little arm circles front and back IC x 15

Warm up jog at 50% across AO parking lot with high knees coming back

75% jog across parking lot with butt kickers coming back

Formed two lines and mosey to the top of Cardiac
THA-THANG:
Reverse Route 66 going down Cardiac. Each exercise started at the top and went down in reps as we went down Cardiac. 11 reps at first light pole, 10 reps at second, all the way to one rep at the bottom. Then we ran back to the top and started the next exercise. The exercises are listed below.

  • Burpees
  • Merkins
  • Star Jacks
  • Big Boys
  • Dry Docks
  • 4ct flutter kicks

More exercises were planned but we ran out of time.
MARY:
Mosey back to AO where Frenchie led us in about a minute of Boat/Canoes.
COUNT-OFF & NAME-O-RAMA 
31 PAX including one FNG: Kyle Baisley email: [email protected]
CIRCLE OF TRUST/BOM:
Discussed how we all face suffering in this life and that just like going up and down cardiac it can be very difficult. On cardiac we could persevere because we had brothers pushing us and encouraging us and we knew the workout was going to end. In life as Christians we endure suffering and face many trials. We are able to face these trials because we have hope in eternity with Christ and we have other Christian brothers and sisters who help encourage us and carry these burdens. Encouraged the PAX to go out and help carry burdens of those suffering and to remind those suffering of the fact that we have an eternal hope and that their suffering won’t last forever.
MOLESKIN:
None
ANNOUNCEMENTS:
None

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.

Rocks and Running

THE SCENE: Beautiful 43 degrees

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Mosey up little baby hill and circle up in the parking lot at the top.

  • 25 SSH IC
  • 10 Cherry Pickers IC

THA-THANG:

Mosey to the bottom of Everest. 20 Merkins OYO. All out to the top of Everest.

Pair up with a Battle Buddy. One partner runs the loop around the asylum while the other partner does the following with a rock:

  • 20 Curls
  • 20 Squats
  • 20 Flutter Kicks on the 4-count
  • Repeat until your partner returns and then switch

Lap 1 was way longer than I remembered, so we called an audible. 2nd set – one partner runs down to the stop sign and back, while the other partner does the following with the rock:

  • 20 Should Presses
  • 20 Bent Over Rows
  • 20 BBSU’s

Mosey back to the AO and line up on the baseline. Bear crawl across the parking lot and then lunge back. 2nd set – front crab walk half-way and then jog it out to the other side. Repeat on the way back with backwards crab walk.

MARY:

Woodshack led us in some Iron Cross Flutter Kicks, and Cap’n Crunch cashed it out with some ATM’s.

COUNT-OFF & NAME-O-RAMA

43 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

Be content with the gifts and blessings that God grants you. We all fall into the trap of wanting more…..just a little more money, a little bigger house, a nicer vehicle, just a little more time, a little more grace from our spouses. The bottom line, though, is that no matter how much “more” we have in terms of worldly possessions, it will never provide the fulfillment and joy that we are seeking. No matter how much “better” our circumstances become, we will never be satisfied. We must avoid the temptation to keep wanting more, and instead, be content and thankful for everything that God has already given to us.

ANNOUNCEMENTS:

3rd F event coming up this Sunday (2/4) at the Wesley House. Workout starts at 2 pm and will be a great way to give back to the community.