F3 Knoxville

Tag: Pluto

99 Problems with a Buddy!

THE SCENE: nice but a little humid
F3 WELCOME & DISCLAIMER

took 2 times to repeat the disclaimer that I made up. No one was really buying in the first time so we repeated it for good measure. After all, its a legal statement right?

WARM-O-RAMA: 

jog across Parking lot x2, Millenial run x2, Millenial Sprint x2

Line up for ROckettes x20. Capn Crunch had some rebels with him and we were a little out of sync so we started over.

20 squats all together in a line, perfecto!! Well a little wavy but pretty good for 37 dudes doing squats together

circle up for Merkins x10 IC, Monkey humpers x10 IC, and 10 Body builders OYO
THA-THANG:
99 Problems with a buddy

  • 99 star jacks
  • Run a 1/4 mile lap(roughly)
  • 99 merkins
  • Run a lap
  • 99 squats
  • run a lap
  • 99 Mtn climbers
  • Run a lap
  • 99 LBC
  • Run a lap
  • 99 CDD
  • Run a lap

For the guys that finished first, they partnered up with the guys that had not finished. As they partners , each pax counted their reps toward the 99 needed(Like DORAs) Once the said exercise was completed, the buddies ran the hill instead of a lap. Pretty much all pax ended up running the hill regardless of partnering up or not. Plunger helped me finish my Dry docks and he pushed me to sprint up the hill. Thanks Buddy!

MARY:
Hello DOllys x10 IC

Boat, Catamaran, canoe

Flutters x10 IC

Side tri rises x10 IC
COUNT-OFF & NAME-O-RAMA
37 buddys gettin work done!
CIRCLE OF TRUST/BOM:
What is the mission of F3? To Plant, Grow, and serve small workout groups to invigorate male community leadership! Well, based on that and what I read on the survey,most guys don’t want to Q because they feel uncomfortable , I think F3 is a huge success in Knoxville but we can do better to invigorate male community leadership. We buddy up, yes. We push our selves physically, yes, but how much are we really pushing our brothers to be leaders in our community?

Well, if you look at the F3 nation website, it gives 10 things a new guy should know. #5 says Q a workout. By leading workout, it enables you to lead your peers. Lets all be more proactive in getting more men to Q, If you brought an FNG out and he has been posting on a regular basis, get him to Q. We need more positive peer pressure for guys to Q! Anybody can do it. If I can do it, anyone can!

MOLESKIN:
I have Q’d several times. I like to Q and I like to sign up, BUT I get a lot of anxiety the night before and sometimes doubt myself. So why do I Q? I do it to challenge myself and get out of my comfort Zone. I am certainly good at one on one situations but put me in front of a bunch of my peers, men I look up to and respect tremendously and I get a bit of stage fright. I guess what I am saying is, if I can do it, so can you. If you have anxiety about leading a workout, then I think you should JUMP IN and Q! The only way we can get better is to do things we are not so good at. WHY did I or any F3 pax join F3? Well, we were looking for something different. Now that we are in F3 and for those that have been in F3 for a while, we need to evolve as the leaders we are meant to be. We need to put our big boy pants on and embrace the things we are not so comfortable with. More or less, Embrace the Suck or become a stale fish!

ANNOUNCEMENTS:
Hardship Hill this weekend!

Just another manic Friday

THE SCENE: Perfect temp.  Slight breeze from the NW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle hops

15 big boy sit ups

15 LBCs

15 American hammers

20 Mountain climbers

Rinse and repeat
THA-THANG:
Mosey

10 Lunges

20 Merkins

Repeat 5 times

Mosey to Everest and Partner up for some Doras

200 Squats

100 Squat Jacks

25 Burpees

Charge up Everest to the rock pile and grab a rock

15 Curls

15 squats

15 rows

15 over head press

Rinse and repeat 2 times

Mosey to AO

COUNT-OFF & NAME-O-RAMA
24 men One FNG Dana “Tooth Fairy”
CIRCLE OF TRUST/BOM:
Get in the word!

Blessed is the man

who walks not in the counsel of the wicked,

nor stands in the way of sinners,

nor sits in the seat of scoffers;

2  but his delight is in the law of the Lord,

and on his law he meditates day and night.

3  He is like a tree

planted by streams of water

that yields its fruit in its season,

and its leaf does not wither.

In all that he does, he prospers.

 

Trail of Tears

40 Strong and 1 FNG take the day start the day off right at the Asylum!

  • Side Straddle Hop X 25
  • Little baby arm circles Front x 15 and back x 15
  • Merkin x 20
  • Imperial Squat Walker x 20

Trial of Tears – 15 Min

  • Burpees x 5
  • Squat Jumps x 10
  • Thrusters x 15
  • Merkin x 20
  • Squats x 25
  • Burpees x 5

Mosey to Everest -15 Min

  • Run to the top
  • Rock Pile Curls to Press 2 – 16

Burpee Dan with Core Team

Core

  • 11’s
    • Body builders top of lot and flutters 4 cr bottom.
  • Mosey to bottom of the dragons tail for rt 66
    • Hand release merkins
    • LBC 4 ct
    • Star Jacks
    • Squats
    • Dry docks
    • CMU curls and tris w CMU
  • Mosey back to PLot and burpee Dan , go touch the fence , Bernie up, repeat …

Aborama – 5 min

  • Flutter Kicks x 25
  • Peter Parkers – Cadence

Empathy
1- Considering that someone has a life outside of the situation
2-Everyone is right. if you understood what the other person wants and why they want it you would likely want it too.

“”All things are lawful,” but not all things are helpful. “All things are lawful,” but not all things build up. Let no one seek his own good, but the good of his neighbor.”
‭‭1 Corinthians‬ ‭10:23-24‬ ‭ESV‬‬

A Little Variety

THE SCENE: Perfect weather – mid 50’s, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 25

Tempo Squats IC x 10

Cherry Pickers IC x 10

Merkins IC x 10

THA-THANG:

Ring of Fire with a few exercises thrown in there that we seldom do. 10 stations set up in a circle; spread out evenly between the stations; do exercise listed at each station for 45 seconds and then rotate to the next station; 30 second rest in between. Threw in a couple moseys and some lunges to the middle of the circle for variety. Exercises at the stations were as follows:

  • Kraken Burpees
  • Sweat Angels
  • Around-the-clock Merkins
  • Box Cutters holding rock in the air
  • Bobby Hurleys
  • Punch-up Merkins
  • Iron Mikes
  • Flutter Kicks holding rock in the air
  • Diamond Merkins
  • Ski Abs

Run up Little Baby Hill twice. Do 2 burpees at the top each time.

MARY:

Side Crunches – 15 each side

ATM’s

COUNT-OFF & NAME-O-RAMA

32 strong – No FNG’s

CIRCLE OF TRUST/BOM:
I was reminded of 2 important truths in my life during the Mountain Man Memorial March this past weekend.

  1. When I am focused on my own individual circumstances, I lose the ability to serve others.
  2. I need brothers surrounding me, especially during the difficult, painful times.

I was reminded of those lessons during the physical activity of rucking, but they are applicable to all aspects of life. If we are so focused on our own circumstances, we can’t be there to lift up our brothers. We can’t be present for our wives and for our children. We can’t serve others the way that God is calling us to serve.

During those difficult seasons of life, our natural tendency as men is to isolate ourselves. But more than ever, that’s when we need our brothers. We all experience peaks and valleys, and when we’re in the valley, we need a strong-hearted brother to help us get back up on our feet. As HIM’s, we need to be the men reaching out to help our fellow brothers………….and we should be humble enough to realize that we will inevitably find ourselves in the valley at some point and be in need of our brothers to lift us back up.

Let’s Just Get After It!

THE SCENE
57 and Clear

 

Welcome and Disclaimer

 

WARM UP
COP

  • SSH x30 IC
  • 4ct Mountain Climbers x10 IC
  • 4ct Merkins x10 IC
  • Imperial Squat Walkers x10 IC
  • Little Arm Circles x10 each Forward and Back IC
  • Cherry Pickers x10 IC
  • 5 Burpees

Mosey to side of the parking lot and get a battle buddy.

 

THA THANG
Partner Burpee Suicides
Both men stand along the curb at the orange cones.  Then they perform the following sequence:

  1. Battle Buddy 1 performs 10 BBS while Battle Buddy 2 holds their feet in a plank position.
  2. Battle Buddy 2 switches to alternating between 10 Merkins and 10 Squats while Battle Buddy 1 sprints to the first cone and performs 2 Burpees, sprints back, sprints to second cone and does 4 Burpees, then sprints to where they started.
  3. Switch, Battle Buddy 2 then performs the progression.

Do as many repetitions as you can in 7 minutes.

Mosey to new parking lot.

 

Triple Man Sprints
2 men at Cone 1 (near side orange cone) and 1 man at Cone 2 (far side orange cone).  One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone (x10 or x15 reps), stopping in the middle at the yellow cone to do 2 burpees.  Then man at Cone 2 runs to Cone 1 while other men do exercises (either x10 or x15 reps).  First man now runs to Cone 2.  Rinse and repeat for 7 minutes, 3 rounds.

Rd 1: Upper Body
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Shoulder Taps / Superman Swims

Rd 2: Abs
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Rd 3: Lower Body
Cone 1 = Prison Squats / Skaters
Cone 2 = Lunges / Side Lunges

Mosey back to SP.

 

MARY

  • 4ct LBCs x20 IC
  • Side Crunches Rt x20 IC
  • Sdie Crunches Lf x20 IC

 

COT
37 PAX including 3 FNGs – 8 Track, AAA and Downhill

 

BOM
“Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”

Kings Solomon, Ecclesiastes 4:9-12

The sequoia redwood trees located in California, are some of the biggest trees in the world. The General Sherman is, in fact, noted as THE largest known living single stem tree on Earth! It is 275 ft tall, 25 feet in diameter, and is approximately 2,500 years old.

 Something that huge must have an incredible root system that goes down deep in order to stand that tall. Not the case at all. The sequoia redwood trees have a unique root system that is a marvel, compared to their mammoth size.

Their roots are relatively shallow. There is no tap root to anchor them deep into the earth. The roots actually only go down 6-12 feet, and yet, these trees rarely fall over. They withstand strong winds, earthquakes, fires, storms, and prolonged flooding. How can something up to 500 tons, reaching over 350 feet in height, and live for many centuries remain standing with roots only going down about 10 feet?

The interesting thing about the redwood tree is that their root system is intertwined with the other redwood trees, literally holding each other up. The trees grow very close together and are dependent on each other for nutrients, as well. Only redwoods have the strength and ability to support other redwoods.

So, beneath the surface of these humongous, tall, statuesque trees are roots like a army of men who have their arms interlocked, standing and supporting each other. They are preventing the adversaries of life from knocking each other down. They are also making sure there is plenty of nutrients for growth to continue.

To me, the PAX is like a forest of redwoods. We are stronger TOGETHER.  We grow, challenge and support each other as we each strive to reach our potential physically, mentally, relationally and spiritually.