F3 Knoxville

Tag: Postman

Looking for the next one

THE SCENE: Dry and about 55 deg
F3 WELCOME & DISCLAIMER CHECK
WARM-O-RAMA:
SSH x 25 IC

OH Claps x 40 IC

Seal Claps x 25 IC

LBAC F x 20 IC

LBAC R x 20 IC

Hamstring and quad stretching

THA-THANG:
Mosey to the coupon pile by L&N. A flying EH was attempted by YHC to a local man in the gloom, but it was not received. Mosey back to the lawn.

Thang 1 Coupon Exercises

50 OH Press

50 tricep extensions

50 goblet squats

50 partner merkins

Thang 2 Coupon Relay

4 cones were set up in a rectangle measuring approximately 25 x 20 yds.  PAX were to take turns sprinting with a coupon to the next cone and return to the original starting point. PAX remaining at cone performed an exercise, dealer’s choice style. One the coupons were all delivered to the next cone, the group likewise moved on. Exercises included:

  • Merkins
  • Squats
  • SSH
  • Flutter kicks
  • Burpees
  • And other crowd favorites

Thang 3 Silly Lawn Stuff

Recreated the Battle of Ice Planet Hoth. PAX partner up, face each other across the field. First PAX begins doing Imperial Lunges across field. Second PAX sprints toward other and does 2 bear crawls around first, then sprints back to beginning point. Repeato until first PAX crosses field. Switcheroo.

Hot feet. What you see at high school football practices where someone yells out up, down, roll right, roll left, jump, hot feet, for what seems like forever. It was like that, except YHC did not have coaches’ shorts on, sadly.

Ball tag. Within the aforementioned cone rectangle, one PAX has a Wal-Mart kickball and attempts to hit another PAX. The rectangle got progressively smaller. After a PAX was hit, he did 5 burpees. The one who hit him with the ball did 2.

MARY:
Having too much fun playing ball tag to do

COUNT-OFF & NAME-O-RAMA
10 PAX including Fridge DR from Louisville
CIRCLE OF TRUST/BOM:
YHC leads games for children ages 4 – 11 at church on Wednesdays, and I got a lot of pushback from some kids last night. The basic idea was that I was not fair in my assessment whether they were out or not in a game. In short, I told the kids that I am trying to be as fair as possible, but I have to make a call. There was some pouting.

Upon further reflection, I realized that we as men can be the same way. If things don’t go exactly like we think they should have, we have 2 options. #1 Pout, or #2 Look for the next opportunity. We will get another chance, and we might miss it if we are pouting.

MOLESKIN:
Prayer for Swanson. Made a plug for the F3 Nation Slack Channel, where I got the Battle of the Ice Planet Hoth
ANNOUNCEMENTS:
CSAUP 5/6. Convergence 7/2

Well, now what, Coach?

THE SCENE: A cool 50 but drier than expected

F3 WELCOME & DISCLAIMER 

CHECK

WARM-O-RAMA:
Focus on whole body warmup

SSH (4C) IC x 30

Squats x 25

Merkins x 15

Michael Phelps OYO

Lil’ Bit O This, That

Quad and Hammy Stretches

THA-THANG:
Mosey to rock pile by L&N Station, grab a coupon, mosey to TN Amphitheater.

PAX partnered up, one group of three

Exercises were at two stations, one at stage, one up the stairs.

20 reps at each station, 2 trips to each station for 1 round. There were 4 rounds total.

Round One, run between stations

Merkins >>> Big Boys >>> Squats >>> Flutter Kicks (4C)

Round Two, bear crawl up stairs, jog back down

Smurf Jacks >>> X ups >>> CDDs >>> Get ups

Round Three rifle carry coupon

Squirrels >>> OH Press >>> Blockees >>> Kettlebell Swing

Round Four sprint up stairs, jog down

Mt. Climbers (4C) >>> SSH (4C) >>> Monkey Humpers >>> Pickle Pounders

PAX gathered coupons and laundry and returned to lawn. Next task was to move the 7 coupons down the field to the fountains. One PAX sprinted with a coupon to the end of the field and the others remained in place performing an exercise until his return. The next PAX would then take a turn until coupons had been taken across field. SSH, Squats, Plank, Shoulder Taps, Flutter Kicks were called out.

PAX returned borrowed coupons to L&N, as previously instructed by Knox County Schools.

PAX performed Up and Under Plank Relay across approximately 1/2 of the field before time was called.

MARY:
Included in the last push there.

COUNT-OFF & NAME-O-RAMA
CHECK

CIRCLE OF TRUST/BOM:

John Wooden Quote “The true test of a man’s character is what he does when no one is watching.” Great quote, but if you are like YHC, sometimes you find on the wrong end of this quote, lacking in character. What then?

3 A’s

Admit

Sometimes we just need an honest assessment of who we are, including our struggles.

Acknowledge

God already knows us better than we know ourselves. “O LORD, you have searched me and known me. You know when I sit down and when I rise up. You discern my thoughts from afar.” PS 139:1 & 2

Ask

God wants transformation for us, and that is a message of hope for YHC. “Search me, O God, and know my heart! Try me and know my thoughts! And see if there be any grievous way in me and lead me in the way everlasting.” PS 139:23 & 24

MOLESKIN:
Prayer for Air Gretzky as he travels to Romania

A word of thanks for YHC’s 2.1. She asked her teacher how she could become a Christian on Monday.

ANNOUNCEMENTS:
Need to fill up the Q Calendar

Dora’s Rock Garden

THE SCENE: Hot and humid at 55 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, calf stretches, baby arm circles, cherry picker
THA-THANG:
Mosey down under the amphitheater and up towards the first bridge.

Last week at Asylum I learned about a circle burp- introduced it to the Big Ballers this morning:

Pax to the left of YHC begins with one burpee while everyone else is performing merkins. The burpee is then passed all the way around the circle. Once back to the beginning, burpees increase to 2. Repeat until everyone completes the round of 5 burpees. Pax switched from merkins to squats to diamond merkins to standing lunges.

Mosey down to the second creek greenway parking lot for a circle of pain: monkey humper.

Mosey to S7- prime for tailgating and prime for some makeshift CMUs with the large rock garden available.

Dora 123- partner up and complete 100 merkins, 200 LBC, 300 squats. To spice it up, each team has a rock they have selected from the rock garden. While the first partner is completing reps of the exercise, the other partner is completing a lap around the parking lot while carrying the selected rock

Mosey back up to the bridge over Cumberland for a quick ab circuit:

  • 10x Freddy Mercury
  • 10x Freddy Mercury reverse
  • 10x Crunchy frog
  • 10x Flutter kicks
  • 10x BBSU
  • 10x American Hammer

Mosey back down under the amphitheater. Just passed the Clinch bridge, go all out back to the flag.

COUNT-OFF & NAME-O-RAMA
Amazon, Magic Mic, Abort, Drive Thru, G-6, Air Gretzky, Postman, Frizzles (QIC)
CIRCLE OF TRUST/BOM:
Matthew 14- Jesus is exhausted and sorrowful when he finds out John the Baptist has been killed. He tries to withdraw but the crowds find him. Though facing the full range of human emotion he chooses to treat the crowd with compassion and performs the miracle of the feeding of the 5,000.

We often will face similar moments. People needing compassion and support even in moments when we feel completely poured out and unequipped. In those moments we can rely on Jesus. He knows, He challenges and He provides.

Jelly Legs at the Big Ball

THE SCENE: Mid 20’s, cold and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Walkers, Rockettes, Cherry Pickers, Tempo Squats, Tempo Merkins, Baby Arm Circles
THA-THANG:

  • Amphitheater: 3 sets of: 10x Box Jumps, 10x Alternating Split Squats, 10x Big Boys, run the stairs, 10x Rows
  • Hill By Church: 10x Knee Tucks, 10x Squats, 10x LBCs, run the hill, 1 burpee at the top. Then 10x Mucho Legos with run and Burpee. Then 10x Knee Tucks, 10x Squats, 10x LBCs, run the hill, 1 burpee at the top again. Then 10x Flutterkicks, 10x American Hammers, 10x Hello Dollys, run the hill, 1 burpee.
  • Parking Lot at Edge of Park: 2 sets of: Walking lunges to each median, 1 rep of Mucho Armos at each median, then reverse the direction of the walking lunge after each median, followed by a sprint back to the starting point
  • Stopped at bridge over Cumberland for 33 Big Boys in honor of the Bulldogs taking down the Tide
  • Mosey home

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Last week got into a conversation with one of my students on discipline in regards to our walks with the Lord. This reminded me of a message from a conference in the past where the speaker talked about the same topic and recalled growing up on the west coast and observing what she called “surfer boy” culture. High school students that would get up around 4am to travel to the beach, throw on a wetsuit, get into cold and dark waters, all in hopes of catching a few waves before school started. Something that always stuck with me is that she said she doubts that the thought of discipline ever crossed the surfer boys minds, because they loved what they were doing. A combination of passion and discipline is what leads to lifestyles. I pointed out that though we likely feel like we require discipline, we aren’t much different. The guys this morning woke up somewhere between 4:30-5am, the night after a big game, the morning before a full day of work, to come outside, in 25 degree weather, to have some punk kid with no level of authority tell them to run up a hill a bunch of times. That requires discipline as well as an appreciation for more than just a workout. Chances are the other 2 F’s help fuel our desire to be a part of this. I also challenged us to consider where else in our lives can we match that same level of discipline with passion. Whether our marriages, jobs, kids, friends, neighborhoods, etc, lets not let this meeting of passion and discipline be exclusive to 5:30am workouts

FIVES

THE SCENE: 30 degrees and clear. The calm before the storm to come!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Walkers, Daisy Pickers, Calf Raises, Hamstring Stretch, SSH
THA-THANG:
Turned on some tunes and started with an Indian run mosey. Once we were nice and warm we did a quick circle of pain with squats before jumping in to the main event:

FIVES. Find a partner to stick with the whole time and then follow the instructions:

Start with the first exercise. After each round, run a lap and then add an exercise:

  • 5 Burpees
  • 10 Merkins
  • 15 LBCs
  • 20 Bonnie Blairs
  • 25 Mt. Climbers
  • 30 second plank
  • 35 American Hammers
  • 40 SSH
  • 45 BBSU
  • 50 Squats

MARY:
Due to some overplanning, no one even managed to finish the main event so we didn’t have time for Mary today.
COUNT-OFF & NAME-O-RAMA
Frizzles, G-6, Postman, Huffy, Magic Mic, Fixer Upper, Air Gretzky, Secret Shower, Wedding Singer
CIRCLE OF TRUST/BOM:
Just a reminder about the 5 core principles:

  • Free of charge
  • Open to all men
  • Always held outdoors
  • Peer led
  • Ends in a circle of trust

F3 is much more than just a morning workout. Take advantage of the ability to step up and lead!