F3 Knoxville

Tag: Postman

Sweet, Steamy 16

THE SCENE:

Colder than a polar bear’s toe-nail in the middle of winter in Antarctica – BUT GOOD TO BE ALIVE

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be your QIC this morning
  • Couple things before we begin:
    • Not a pro
    • You’re here on your own volition – you made a choice to be here this morning: make it count!
    • If you need to modify anything we do this morning feel free to do so but push yourself and those around you. They deserve it and so do you.
  • I will have my phone, water, CPR and a med kit inside my ruck just so everyone is aware as well. If you got keys/wallet/whatever go ahead and throw em in there


WARM-O-RAMA:

 

  • SSHs: 12×4 IC
  • Rockette: 12×4 IC
  • Windmill: 12×4 IC 

  • Baby Arm Circles: 6×4 F & 6×4 B
  • Mountain Climbers: 12×4 IC
  • Army Standard Merkins (shoutout to Soot): 12×4 IC

THA-THANG:

 

(Mosey to new small track)

  1. The 50 Cent
  • Battle Buddy up
  • Execute 10 BB sit-ups (only 1 BB)
    • Take a lap together
  • Execute 10 BB sit-ups (other BB)
    • Take a lap
  • Rinse & Repeat until each BB has completed 50 total BB sit-ups
    • As a team y’all will switch who is executing the BB sit-ups before the lap = 10 laps total as a team

(15 count)

(Q calls on the 2 FNGs to share a fun fact about themselves as PAX are catching their breath)

(mosey to closer side of the small bridge over WFP water)

  1. 27s
    • Battle buddy up
    • 1 side of the water/abyss: merkins (1 count)
    • Roundabout (other side): lunge (1 count)
    • Start with 26 merkins here :: 1 lunge there

(Q reminds PAX that it’s okay if the plan doesn’t go exactly as planned – push hard for 10 minutes and see where we are together)

  • PAX gets down to 20 merkins together and CRUSHES 10 minutes of 27s

(PAX mosey up the stairs towards the big ball and then back down facing the greenspace)

  • 2 columns
  • BB American Indian Run back to the AO
    • BB team in the back sprints up and recovers to the front
  • A Big Ball Classic: Cadence Call on the mosey back home aka Call & Repeat
    • “F3”
    • “Good for You”
    • “Good for Me”
    • HOOAH”
    • “HA-HA”
    • “HOOAH”
    • HA-HA”
    • “1 2 3”
    • “I love F3”
    • “4 5 6”
    • “Picking Up Sticks”
    • ” 7 and 8″
    • “F3 is great”
    • “9 and 10”
    • “Let’s do it all again”
    • “HOOAH”
    • “HA-HA”

MARY:

 

(PAX circle back up in the AO with 60 seconds left in the game)

  • SSH: 20 x 4 IC

COUNT-OFF & NAME-O-RAMA

14 PAX – 2 FNGs

PAX: G-6, 8 Seconds, Clark, Swanson, Backdraft, Post Man, Half-Calf, Abort, Amazon, Dovetail, Bubblewrap, Reverb, Walrus, Steam

FNGs: Juice Box and Waco

CIRCLE OF TRUST/BOM:

 

[ The Process of Pruning ]

MOLESKIN:

 

  • John 15:1-2 = “I am the true vine and my father is the vinedresser. Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit.”
  • Definition = “to trim by cutting away dead or overgrown branches or stems, especially to increase fruitfulness and growth”
  • Wikipedia: The practice entails targeted removal of diseased, damaged, dead, non-productive, structurally unsound, or otherwise unwanted tissue from crop and landscape plants
  • This is not an easy process or even a fun process for the tree I’m sure.
  • Thinking about the process of pruning, think about this: The pruner cares too much/loves too much to let their tree/shrub be covered with structurally unsound or diseased/damaged limbs. The Father loves us so much – that He would lead us into the fire and walk with us through it as He continually prunes us and refines us as High Impact Men for HIS glory.

Keep the Faith & Fight the Good Fight men!

Turf in your Turf

THE SCENE: Cool and a little damp
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
Warm up mosey towards rail road tracks with leg burner every 30secs
10 squats
10 lunge (r/l = 1)
10 jump squats

Cross tracks carefully

Mosey to rock pile in corner of parking lot. Select two coupons to bring with you.
Mosey to soccer field. Stopping every 30 seconds for arm blaster
10 curls
10 front raises
10 tricep ext

THA-THANG:
On soccer field – Coupon bear crawl to mid field – Drop coupon and 80% sprint to other side

10 squats
10 lunges (l/r = 1)
10 jump squats

80% sprint to mid field pick up coupon and bear crawl to other end line

Carry coupon over head length of field at a 50% sprint – Drop coupons and complete:
5 burpees
10 bbs
4 burpees
10 bbs
3 burpees
10 bbs
2 burpees
10 bbs

Carry coupon over head length of field walk to 50% sprint – Drop coupons and complete
5 burpees
10 bbs
4 burpees
10 bbs
3 burpees
10 bbs
2 burpees
10 bbs

and just for giggles –  tunnel of love to each PAX crawled through three times

Mosey back to rock pile to drop coupons
Mosey back to AO

MARY:
no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Impostors are preoccupied with acceptance and approval. Becuase of their suffocating need to please others, they cannot say no with the same confidence with which they say yes. And so they overextend themselves in people, projects, and causes, motivated not by personal commitment but by the fear of not living up to others’ expectations.
***Impostor is the authors term for the false self that we portray to the world around us.
Brennan Manning – Abba’s Child
MOLESKIN:
2nd breakfast anyone?
ANNOUNCEMENTS:
Q 101 this saturday

Morristown launch in April

Never been in the Big Ball

THE SCENE: 45* and despite the forecast, no rain.  Not sure if I was actually awake or if it was all a dream…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Iron squats
Seal claps
Merkins
Imperial walkers
THA-THANG:
Collect everyone’s keys/phones and mosey out of the start point along the sidewalk adjacent to the convention center, until reaching the Big Ball.  Pause in the shadow of the Big Ball for a set of leg blasters, where Swanson and myself surprise a few by saying we’ve never been in the Big Ball.  To recover from the shock, we blast our legs.  No rest in between: 10 tempo squats in cadence, 10 lunges on four count in cadence, 10 jump squats OYO.

Continue mosey up the stairs beside the Big Ball for descending ladder routine.  I’d planned for rain but was sick of the garage and amphitheater so we moseyed to the overhang on the corner of Clinch Ave and Henley St.  Work your way down the list until you complete the last exercise, then run up the stairs, across the pedestrian bridge across Henley St, and return.  Rinse and repeat removing the lowest number exercise each time through.  Oh yea and touch every stair up and down the stairs.

  • 10 merkins
  • 9 squats
  • 8 sit ups
  • 7 OH claps (4 count)
  • 6 jump lunges (left right = 1)
  • 5 burpees
  • 4 V ups
  • 3 side lunges (each leg)
  • 2 tuck jumps
  • 1 SSH

After about five iterations for the jack rabbits and four iterations for the Clydesdales I polled the audience: Continue through the list until we all complete the ladder, or move on to something else fun.  A reluctant few finally spoke up and said move on, so we did.  Everyone grabbed their laundry and we moseyed back down the stairs beside the Big Ball and underneath where we’d done leg blasters.  I am trying to get some guys to VQ soon, so I took the opportunity to let them lead.  We all did 5 pull ups on the beams, then met out front.  I’d call out someone and ask them to pick an exercise, and lead us in 10 reps of it.  Went something like:

  • 5 pull ups
  • Swanson – led 8 count bodybuilders
  • 5 pull ups
  • Postman – led plank jacks
  • 5 pull ups
  • Walrus – led SSH
  • 5 pull ups
  • Huffy – led V ups

After Huffy finished everyone just assumed 5 pull ups, but I told them to grab their laundry and mosey as we were getting short on time.  Once we crossed WFP Drive onto the sidewalk, told everyone to give it all they had on the sprint back.

MARY:
10 sit ups OYO
Flutters
10 sit ups OYO
American hammers
COUNT-OFF & NAME-O-RAMA
12 including 1 FNG: Swanson, Postman, Huffy, Walrus, Jenner, Half Caff, Bubble Wrap (FNG), Dovetail, Passport, G6, Backdraft, Abort (QiC)
CIRCLE OF TRUST/BOM:
Victor Frankl quote from Man’s Search for Meaning: “Love is the only way to grasp another human being in the innermost core of his personality.  No one can become fully aware of the very essence of another human being unless he loves him. By his love he is enabled to see the essential traits and features in the beloved person; and even more, he sees that which is potential in him, which is not yet actualized but yet ought to be actualized.”

Amazon spoke on Saturday about focusing on helping someone else when you’re struggling and in doing so you tend to forget your own pain.  This quote takes that a step further and says that by learning to love our brothers, we truly find and can admire their gifts.  And by realizing those traits in others, we also discover our own potential.
ANNOUNCEMENTS:
Q101 this Saturday, possibly cancelling Big Ball workout to join.  Half Caff has another shirt design which is nearly ready, look for shirt order link soon.

I will need a second breakfast

THE SCENE: perfect temp a few sprinkles
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:

Warm up mosey – two laps around park. Lap 1 stop at each corner and mid point of long side and do 10 merkins. Second lap do 10 squats at the same place.

THA-THANG:

Burpee + KB swing pyramid
1 ea, 2 ea, 3ea, so on until 10 ea and then back down – This Sucked!

50 mtn. climbers on a 4 count

21 box jumps, merkins, KB swings
R&R with
18 reps ea
15 reps ea
12 reps ea
9 reps ea
6 reps ea
3 reps ea

MARY:
3 minute abs – Flutters, Hello Dollys, Box Cutters, American Hammers, Boat/Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Repeat from Friday but basically don’t miss out on the important stuff by being too busy.
MOLESKIN:

ANNOUNCEMENTS:

Team 1 vs. Team Kill

THE SCENE: Dry, around 25 degrees, sunny by the end of the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Baby Arm Circles x 10 forwards and 10 backwards, Shoulder Taps x 10, Tempo Squats x 10, Cherry Pickers x 5
THA-THANG:
We split into two teams of three, Team 1 and Team Kill. Each of the following exercises was a team competition and the winner of each workout got to choose an exercise for us all to do afterwards

  • Sunsphere: Best two out of three; Everyone on each team would do an exercise at the bottom of the stairs while one person from each team ran to the top of the stairs, did 10 reps of an exercise and ran back down. then the next person on the team would go, first team to finish won. First round was holding a plank at the bottom with 10 merkins up top, second round was holding an Al Gore at the bottom with 10 Cobras up top. Team Kill won the first two rounds and chose to do 10 pull ups
  • Under the Bridge below Clinch: Everyone held a wall sit while one person from each team bearcrawled across to the opposite wall and backwards bear crawled back, then the next person went. Team 1 won and chose to have everyone do shoulder taps in a plank while one person at a time ran around the wall
  • Amphitheater: Best two out of three; Everyone on each team would do an exercise at the bottom of the stairs while one person from each team ran to the top of the stairs, did 10 pull ups/inverted rows and ran back down. then the next person on the team would go, first team to finish won. First round was dips at the bottom with 10 pull ups up top, second round was incline merkins at the bottom with 10 pull ups up top, third round was box jumps at the bottom with 10 pull ups up top. Team 1 won and chose to do a ring of fire of boat canoes
  • Bridge over Cumberland: Everyone held a plank at one end of the bridge while one at a time one person from  each team bear crawled across and held a plank on the opposite end. once the entire team was across, the whole team would bear crawl back together. First team back won. Team 1 won and chose 25 Big Boy Situps
  • Rock Pile by Neyland Dr: Each team shared a rock and tried to get the most reps of an exercise in a minute. Best two out of three. Round one was curls, two was overhead presses, three was a combination of both. Team 1 won and chose 15 partner shoulder presses
  • Then we moseyed back to the AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A couple days ago one of my students mentioned learning about cascading failure, meaning one unchecked problem leads to another, which leads to another, and so on. He said he feels like he sees that happen in his own life. My initial response was to point out that that doesn’t necessarily apply to us, since we aren’t machines and not all aspects of our lives are related to one another. But then I realized that I’m currently allowing myself to experience cascading failure. I’ve been having some serious pain in my stomach, which led to me not working out for a month, which led to me not getting up early, which led to me not going to bed early, which led to me wasting time on things like TV at night instead of reading and getting good rest, which has also led to me eating less healthy, which all of this has led to me being more irritable towards others and to spending less time in the Word. Taking time off from exercise to recover is fine, but it doesn’t mean I have to give up getting up early and eating well and getting good rest. So I encouraged the guys not to allow what Paul calls “a thorn in our sides” to become a cascading failure