Fitness. Fellowship. Faith.
THE SCENE: Sprinkly, HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
AMRAP – with CMU
THE SCENE: 70 and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
MARY:
COUNT-OFF & NAME-O-RAMA
18 Pax and 1 FNG
CIRCLE OF TRUST/BOM:
MOLESKIN:
Excerpt from Bible in one year by Nicky Gumbel
THE SCENE
67 and Muggy
Welcome & Disclaimer
THE THANG
COP
Mosey to curb and line up.
Jelly Legs
Start at one side of the parking lot. Perform the following:
Line up in four separate lines. Each group mosey to the far parking lots and to one of four cones set up in the corner.
Four Corners
Spread out to 4 cones. Alternate exercises at the cones for set time. When time is done, counter-clockwise to the next cone. Rinse and repeat.
Round 1: 60 seconds at each station
Round 2: 45 seconds at each station
Mosey to the hill near the SP.
Cash Out
Merkin Hill
Run up and down hill doing the following:
Circle up for Mary.
Mary
4ct American Hammers x20 IC
Rt Side Crunches x20 IC
Lft Side Crunches x20 IC
ATMs
COT
Number off / Name-0-Rama (40 PAX, 3 FNGs – Petro, Chaco and Fullstack)
BOM
“Honorable men refuse to wallow in the small and the bitter.
Honorable men refuse to hate life because something once went wrong.
Honorable men don’t build monuments to their disappointments, nor do they let others brand them and curse them to their destruction.
Honorable men seek out the highest definition of their lives, the nobler meaning granted by heritage, by their ancestors’ dreams and their parents’ hopes.
Honorable men cry out to God until curses are broken and a grander purpose is achieved.
Honorable men don’t settle for lives of regret.”
Stephen Mansfield, “Mansfield’s Book of Manly Men”
As we push ourselves physically each week it is important to remember that we must also be pushing ourselves mentally, emotionally and spiritually…to grow as HIMs. Physical fitness is important, but character, virtue, integrity and leadership are paramount. Our world is starving for men with these characteristics. Men of honor who live beyond themselves. Men who are life-givers, not life-takers.
I believe there is a direct correlation between strenuous physical exercise and the strenuous pursuit to live a life of honor, integrity and impact. Both take effort and focus. Both take intentionality, consistency and daily commitment. Both are met with resistance from the status quo and my own passivity. Both can’t be pursued alone and require me to surround myself with like-minded men who inspire, encourage and challenge me along the journey.
Each morning in the gloom we have an opportunity to experience these AND be these things for the men on our left and right. Iron sharpen iron. This is what it means to wear the “F3”.
THE SCENE
67 and Muggy
Welcome & Disclaimer
THE THANG
COP
Line up on the curb.
Cash In
Burpee Broad Jumps
Burpee Broad Jump to the cones (middle of parking lot) then lunge back. Hold plank until the six finishes.
Rinse and repeat.
Mosey to parking lot next to the playground and circle up.
ATM / Leg-Blaster Combo
ATMs
All done in order with no rest (without leaving plank position):
Leg-Blaster
All done in order with no rest:
Rest for 10 count then rinse and repeat.
Mosey to new parking lot. Get a Battle Buddy.
Nickel and Dime
Battle Buddies alternate between…
Mosey to the SP.
Cash Out
Merkin/BBS Countdown
Alternate Merkins and BBS counting down reps (10-10, 9-9, 8-8, … 1-1)
Mary
4ct Hello Dolly x20 IC
Rt Side Crunches x20 IC
Lft Side Crunches x20 IC
4ct Flutter Kicks x20 IC
COT
Number off / Name-0-Rama (30 PAX, 2 FNGs – Tramp and Si Pad)
BOM
Six years ago I was introduced to something that has become a powerful tool in my life personally and as I try to help and speak life into others. A gentleman I work with used to be a very successful tennis pro and reaction coach. He had a successful business in New York working with college and professional athletes helping them take their game to the next level. Over the years he noticed something. While each athlete had their own approach to their sport, the real elite players all shared a common mindset. He calls it the mindset of a champion. It goes like this:
Since identifying this pattern, he made a very small change that makes it 100% applicable in all areas of life: physical, mental, relational and spiritual:
I know…I’ve practiced…I trust God.
This simple progression of thought is actually not new. I see it in the life of King David. One of the most popular tales of David is his battle with Goliath. The young man displays immense courage and defeats the giant, but that’s not where the story starts. It starts with a young man spending hours in the desert watching over and protecting his father’s sheep. God was training him in the desert to be one of the greatest HIMs the world has ever known! David himself shares the mindset of a champion with Saul. When he meets him, Saul tries to fit David for battle with his equipment. Listen to David’s reply,
“But David said to Saul, “Your servant has been keeping his father’s sheep. When a lion or a bear came and carried off a sheep from the flock, I went after it, struck it and rescued the sheep from its mouth (‘I know what to do’). When it turned on me, I seized it by its hair, struck it and killed it (‘I’ve practiced and done it under pressure’). Your servant has killed both the lion and the bear; this uncircumcised Philistine will be like one of them, because he has defied the armies of the living God. The Lord who rescued me from the paw of the lion and the paw of the bear will rescue me from the hand of this Philistine. (‘I can take the next right step and trust God with the results’)”
Saul said to David, “Go, and the Lord be with you.”
I have worked to apply this mindset in all areas of my life: helping my kids with school, walking through a conflict with my wife, starting a new program at work, completing a GORUCK event. It works and helps keep me grounded and focused when it matters. It also constantly reminds me that I have a choice to make each day to embrace whatever comes and see it as training to get better. I’ve taught it to my kids and they have used it to help study for tests, tryout for soccer and walk through conflict with friends. I share it today praying it is helpful for you as well.
I know…I’ve practiced…I trust God.
Submitted by Cap’n Crunch
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
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!