F3 Knoxville

Tag: Ponzi

Keep it Simple

THE SCENE: Perfect day for a beat down
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

10 SSH

10 Merkins

10 Inch Worms

Jog 25% then 5 Tempo Squats

Jog 50% halfway then lunge halfway

THA-THANG:
Umbro took some PAX for his Q and Compost’s group did:

Mosey to parking lot “track”.

10 Merkins each cone (5 cones)

Sprint between each cone

Pair up and do 10 Fireman Squats or Buddy Carry Squats at the first and last cone

Carry your buddy around the track (75meters)

Repeat 3 times

Mosey to dugouts:

5 pull-ups

5 toe touches

X2 bear crawl between dugout and pavilon

5 dips at the pavilon

Switch out bear crawls with lunges 1x

Bear crawl to AO. Run to top of Baby Hill

10 Flutter kicks

10 Back extensions

10 fireman/ buddy squats at bottom of Baby Hill and repeat 3x

Bear Crawl halfway up Baby Hill then 10 Burpees.

MARY:
NA
COUNT-OFF & NAME-O-RAMA
23 PAX killed it this morning
CIRCLE OF TRUST/BOM:
Share your wisdom with others. You have real knowledge to pass down to the next generation. Not knowledge about the latest sports stats or other “junk” knowledge – but knowledge on how to love our wives well, or how a child can understand their identity in Christ as a boy or girl. We need to understand how to reach the heart.
MOLESKIN:
Prayers for G6 and Rascal’s friends who are struggling with cancer.
ANNOUNCEMENTS:
None

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.

Merkins and Big Boys with a side of Mosey

THE SCENE: Upper 40s and clear, i.e. perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25

CP x 10

BAC, forward and reverse x10

4 Sets of Merkins and BBS (IC), alternating between each.  Starting with 20 each, reducing by 5 till we hit the bottom.  Total of 50 for each exercise.  Remember this pattern.  It will be repeated.

THA-THANG:

  • Mosey from the AO to the Chapel
  • 4 sets of squats and 4ct flutter kicks OYO
  • Quick mosey up toward the rock pile
  • Stop on the way and rest with 4 sets of Merkins/BBS OYO
  • Go as hard as you can the rest of the way to the rock pile
  • Pick up a coupon, 4 sets of curls and presses, passing coupons to the left after each set.
  • Mosey back toward lower parking lot, see FiA in action and re-route to playground (don’t want to harsh their mellow)
  • At playground, 4 sets of box jumps and 4ct Hello Dollies.
  • Mosey to bottom of hill, Bernie up the hill with 5 burpees at the top
  • Back to AO

MARY:
4 more sets of Merkins/BBS just for good measure

Boat/Canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When Martin Luther was asked what he would do if he knew tomorrow was the end. He responded that he would plant an apple tree.  How would I respond?  If I trust in God each day, I will have no reason to worry about what is in store for tomorrow. I pray I can trust God to provide that which I need.
MOLESKIN:

ANNOUNCEMENTS:
2nd F tonight at Abridged

Rocking Friday Morning

THE SCENE: 42 degrees – 27 PAX – no wind
F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – & Faith
– My name is Steam & I’ll be your Q this morning
– I am not a professional – you are here on your own volition – which means I don’t know any injuries you may or may not have. That being said, you know your bodies better than anyone so if you need to modify any of the exercises we do this morning feel free to do so BUT…..Push yourself and those around you – we will get better physically, mentally, and spiritually this morning.”


WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 20 x 4 (in cadence)

2. Rockette: 10 x 4 (in cadence)

3. Army Bend & Reach: 10 x 4 (in cadence)

4. Squat: 10 x 4 (in cadence)

5. Army High Jumper: 10 x 4 (in cadence)

6. Manly Arm Circles (we’re men – not babies): 5 x 4 forward & 5 x 4 backward (all in cadence) – full rotation of the arm and shoulder – 1 arm at a time

THA-THANG:
Mosey 15 feet out of the AO to the hill right beside AO parking lot

  • (1) Rocky Hill
    • Assemble Battle Buddy teams
    • 10 decline BBS (Battle-Buddy Sit-ups) each @ bottom of hill
      • 1 partner holds the other’s feet
    • Run up the hill
    • 10 rock chest presses
    • Run back down the hill
    • RINSE & REPEAT 3x – add 5 reps each time
      • 10 BBSs/10 RCPs — 15 BBSs/15 RCPs — 20 BBSs/20 RCPs
    • Recover @ the top of this hill
    • Code Brown leads flutter kicks until 6 is up
    • PAX executes 10 SSHs in cadence
  • Mosey to Asylum Playground with rocks
  • (2) Rockin Around the Asylum Playground
    • Stay in battle buddy teams
    • (1) Rock Flutter Kicks as a team = 110 total
      • Rock held overhead while executing flutter kicks
      • While other partner is doing
    • (2) Run to picnic tables = 5 decline merkins
    • Upon completion of 110 Rock flutter kicks 
    • (3) Rock Curls as a team = 110 total
      • While other partner is doing 
    • (4) Run to picnic tables = 5 incline merkins
    • Upon completion of 110 Rock Curls
    • (5) Rock Merkins as a team = 110 total
      • Rock under 1 hand — execute merkin — switch hands
      • While other partner is doing 
    • (6) Run to parking lot outside playground = 15 x 4 switchfoots
      • 1 foot on the curb/1 foot flat — quickly switch feet positions in a 4 count to 15
    • Mr Jinxy led PAX in 20 SSHs
  • (3) Rocking Back to the AO
    • Grab rocks and mosey to parking lot outside of playground
    • Set rocks in the middle — each PAX member finds a curb space
    • Execute 15 x 4 switchfoots in cadence led by QIC
    • Rinse & Repeat 5x
  • (4) Mosey Back to AO
  • Cheatsheet called upon to lead PAX in 20 x 4 SSHs in cadence
  • Hello Dolly: 15 x 4 in cadence
    • flip over to chest on ground
  • 10 – 1 count merkins
    • flip over to back on ground
  • Flutter Kicks: 15 x 4 in cadence
    • flip over to chest on ground
  • 10 – 1 count merkins
    • Flip over to seated position (on your 6)
  • 20 x 4 American Hammers

_________________________________________________________________________________________

COUNT-OFF & NAME-O-RAMA
27 PAX

Cheatsheet – Ponzi – Big Bird – Triple A – Coolio – Rusty – Worm – Code Brown – Fabio – Rascal – Gibbler – Bunny – Rousey – Kentucky – Rainbow – Dogbite – Snitch – Pringle – Slide Rule – Mixtape – Blue Bird – Mr Jinxy – Pusher – Pacman – Foot Print – Cat Gut – Steam

CIRCLE OF TRUST/BOM:

On this day in 1917 = the U.S. entered WWI
– thousands of men were called into action – called into active duty service for their country.
– What would it look like for us as high impact men to answer the call God gives us to go into active duty service as servants for HIS kingdom?
– ‎and you could say “man I don’t feel qualified to talk to my neighbor, coworker, friend, or family, about my faith or God.” Or “That’s not me, I’m not that guy”
– ‎but hear this: You are the guy. Because God doesn’t call the qualified, he qualifies the called.
– Ephesians 6:19-20 (MSG) = And don’t forget to pray for me. Pray that I’ll know what to say and have the courage to say it at the right time, telling the mystery to one and all, the Message that I, jailbird preacher that I am, am responsible for getting out. 

No Jabronis Allowed

THE SCENE: Darkish, gloomy, the air was almost as cold as the ice in my veins.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 laps around parking lot

Baby Arm Circles x20

SSH x15

Tempo Squat x15

Tempo Merkins w/ pause x5
THA-THANG:

  • Mosey to the Cloud
  • ELEVENS
    • Deck Squat Burpees
    • V-Ups
  • Mosey to Pavillion
    • Battle Buddy
      • One does wall sit and holds other’s feet
      • Other does 10 merkins, then switch, then 8,6,4,2
  • Mosey to Cardiac
  • Escalators
    • 10 burpees
    • 10 burps, 15 plank jax
    • 10 burps, 15 plank jax, 20 merkins
    • 10 burps, 15 plank jax, 20 merkins, 25 squats
  • Side plank taps in cadence (10 each side)
  • Mosey to AO
  • Doras across parking lot
    • One parter does alternate leg burpees while other runs across lot, 6 tuck jumps, then runs back and switch.
    • Accumulate 75 total alternate leg burpees
  • Circle of Core
    • Hello Dollys in cadence x20
    • Suitcases in cadence x20
    • Tempo merkin w pause x3

COUNT-OFF & NAME-O-RAMA
Guppy, Too Late, Smalls, Cap’n Crunch, Doublewide, Anchorman, Butterfly, Pusher, Snitch, Neutron, Booster, Big Bird, Ponzi, Proton, Quickbooks, Charmin, Rusty, Rainbow, Woodchuck, Code Brown, Ribbed, Star Brite, Cat Gut, Flanders, Fabio, Jenner, Compost, Umbro, Bunny, Gibbler, Frank, G-6
CIRCLE OF TRUST/BOM:

“Familiarity is a danger for the church even today. The moment we become comfortable and over-familiar with our own culture, we tend to disregard those who are foreign to our ‘family.’

In order to be a High Impact Man, you need to be out of your comfort zone

Challenge: Bring someone who you have nothing in common with to F3. If they won’t come, share a meal with them