F3 Knoxville

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Barkley Returns!

THE SCENE: 48 Degrees with a slight breeze. Very Nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Cherry Pickers IC x 10

2. Baby Arm Circles IC 10 front and 10 back

3. SSH (aka Jumping Jacks LOL) IC x 10

4 Imperial Squat Walkers IC x 10

5. Lap around the AO x 1
THA-THANG:
Mosey towards gate to start Barkley.

Stopped half way to start of Barkley and did 10 burpees OYO

We did three loops of the Barkley. Each lap had 4 stations.

Round 1: Station 1 – 20 merkins, Station 2 – 20 curls with rock and 20 rows with rock, Station 3 – 20 Carolina Dry Docks, Station 4 – 20 Dips

Round 2: Station 1 – 30 Starjacks, Station 2 – 30 rock squats, Station 3 – Reverse lunges x 15 each leg, Station 4 – 30 Monkey Humpers

Round 3: Station 1 – 40 LBCs, Station 2 – 40 Hello Dolly’s, Station 3 – 40 American Hammers SC, Station 4 – 40 Flutter Kicks 4 count

Finishers rotated through 15 shoulder taps, 15 squats and 15 big boys until pax finished.

Mosey back to AO.

MARY:
Coolio led the group in American Hammers to finish out the workout.
COUNT-OFF & NAME-O-RAMA
34 PAX today including 2 FNGs. Nicholas Generaux (Ponder) and Anderson Olds (Tinder)
CIRCLE OF TRUST/BOM:
Share today about working in faith. It is easy to think about achieving in terms of oneself. I did this or I did that and this happened or that will happen. But just like the farmer who plants we cannot control the out come…only God can. We must work in faith for God!
MOLESKIN:
None today
ANNOUNCEMENTS:
Tank and Tinder shared about an F2 event for inner city kids on December 3rd. Tank has details.

10 15 20

THE SCENE: Dark and Kind of chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Roxanne by the police. Everytime the song says Roxanne -Merican. Everytime the song says “put on the red light” jump your feet up to your hands while remaining in plank
THA-THANG:

10,15,20

AO parking lot beginning on baseline, PAX would do 10 reps of an exercise at the starting side, sprint to the other side doing 10 reps of that same exercise. go through all the exercises. Rinse and repeat rounds of 15, and 20

  • Merican
  • Squat
  • Dry Dock
  • Squat Jump
  • Burpee

Mosey in two lines to the Chapel for some leg work

  • Parrell Squats: 10 reps on a 4 count
  • Staggered Leg Squat, left leg out – 10 reps on a 4 count
  • Split Leg Squat, left leg out – 10 reps on a 4 count
  • Parrell Squats: 10 reps on a 4 count
  • Staggered Leg Squat, right leg out – 10 reps on a 4 count
  • Split Leg Squat, right leg out – 10 reps on a 4 count

Mosey in two lines to the AO

Crabwalk suicides. Crabwalk from the baseline to the first parking line and back to start. Crabwalk from the baseline to the second parking line and back to start.Crabwalk from the baseline to the thrid parking line and back to start.

MARY:
15 American Hammers on a 4 count

15 flutter Kicks on a 4 count

20 Big Boys on your own
COUNT-OFF & NAME-O-RAMA
34 no FNGs
CIRCLE OF TRUST/BOM:
People are always watching, especially our kinds. Our actions and our reactions speak louder than words. They are watching and listening even when we don’t think they are or we wish they weren’t.

John 13:34-35

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

Take The Hill, Dominate Your Monday.

THE SCENE: Windy, cool, & a 100% chance of iron sharpening iron.
F3 WELCOME & DISCLAIMER:

  • Welcome to F3! Fitness -Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning!
  • I am not a professional – I don’t know any injuries you may or may not have, so if you need to modify any of the exercises we do this morning feel free to do do but always give 100%
  • I need 3 things from you this morning!
    • PUSH YOURSELF – you came here to get better this morning – you absolutely have what it takes to succeed this morning – unleash it.
    • PUSH THOSE AROUND YOU – IRON SHARPENS IRON – the man on your left and right is counting on you for their safety and to push them to be better men!
    • ALWAYS GIVE 100% – You owe it to yourself to go had this morning and fight for every breath like it’s your last. You’re here this morning because you wanted to be a better man than you were yesterday – EARN IT!

WARM-O-RAMA:

  1. Side-Straddle Hop (SSH) – in cadence
    1. 25 x 4
  2. The Rockett – in cadence
    1. 15 x 4 count
  3. The Cherry Picker – in cadence
    1. 10 x 4 count
  4. The Merkin – in cadence
    1. 10 x 4 count
  5. 5 Burpees On Your Own!

THA-THANG:

  • Mosey (with flag of course) to Bottom of Everest, THE Mt. Everest
    • Halt halfway –> 10 squats in cadence (Al Gore until 6 is up)
    • Upon arrival at bottom of Everest –> 10 second rest/catch breath (Al Gore until 6 is up)
    • SSH: 15 x 4 – in cadence
  • Take The Hill (Part 1)
    • Charge the hill with the flag (duh) all the way to the top (Al Gore until 6 is up)
    • Plant flag between 2 temporary high beam lights provided by Steam
    • Charge back down hill – leaving flag up top (Al Gore until 6 is up)
  • Take The Hill (Part 2)
    • Maneuver under enemy watch/fire
    • Steam sets scenario where the hill much be taken from the enemy – maneuver accordingly.
    • Zig-zag sprint up the hill
    • Stop 1
      • drop down in push up plank –> 10 x 4 merkins in cadence
      • Back up
    • Stop 2
      • drop down in push up plank –> 10 x 4 plank jacks
      • Back up
    • Bear Crawl 25 meters –> sprint the rest of the way to the top (Al Gore until 6 is up)
    • @ Top
      • Merkin: 10 x 4 in cadence
    • Back Down Hill (Hold Al Gore until 6 is up – make sure every man is accounted for)
    • Merkin – 10 x 4 in cadence
  • Take The Hill (Part 3)
    • Zig-zag sprint up hill
    • Stop 1
      • Drop down in push up plank –> 10 x 4 merkin in cadence
      • Back up
    • Stop 2
      • PAX on their 6 –> 10 x 4 flutter kick in cadence
      • Back up
    • Sprint zig zag –> line up shoulder to shoulder
    • CHARGE THE HILL! (100% all out)
    • 15 second breather 
    • The Squat –> 15 x 4
  • Mosey Back To AO 
    • Flag in front (in between 2 single file lines of PAX on either side of the road
    • American Indian run for both lines (flag stays out front)
    • Cadence Call by Steam
      • F3 –> Good For You –> Good For Me (x2) –> All Day –> Everyday –> No Man –> Left Behind –> F3 –> F3
    • Halt halfway
      • 20 x 4 squats in cadence
    • Down new patch to car parking lot –> AO
    • Circle up
    • 20 x 4 SSH in cadence
  • Finishing Strong
    • Line up shoulder to shoulder at one end of the parking lot AO
    • 80% sprint all the way across
      • 10 burpees on your own
    • Bernie Sanders 70% all the way back
    • 10 x 4 SSH in cadence
    • Sprint all the way across
      • 10 x 4 merkins in cadence
    • Bernie Sanders all the way back (100%)
    • Burpee in cadence
      • one element at a time
      • 5 total
    • Karaoke all the way across (100%)
      • 10 x 4 merkin in cadence
    • Bernie Sanders all the way back (100%)
    • Line up shoulder to shoulder in incline push up plank along curb
      • Starting from Right —- > Left: each man does one Merkin going down the line
    • Recover –> Bear crawl halfway across –> 100% sprint rest of way across
    • Line up shoulder to shoulder in incline push up plank along curb
      • Starting from Left  –> Right: each man does one Merkin going down the line
    • 100% Sprint Back
  • THE CORE
    • Flutter Kick: 25 x 4 count in cadence
    • American Hammer: 15 x 4 count in cadence
    • Hello Dolly: 25 x 4 count in cadence
    • ATMs –> Cap’n Crunch Leads ATMs to finish strong
      • 15 x 4 count shoulder taps
      • 10 slow merkins
      • 10 fast merkins

MARY:
Heavy breathing
COUNT-OFF & NAME-O-RAMA
35 PAX – 1 FNG: “Ma’am”
CIRCLE OF TRUST/BOM:
“Periods vs. Commas”

  • The enemy tries to place periods in our life (death of a family member, a hard time, loss of job or loved one, tragedy like Vegas shooting, etc) that insinuate the game is over, that’s the end of the story. God looks at that and turns it into a comma instead, allowing whatever hard or difficult thing we’re going through or experiencing to not be the end of the story, just more of a pause as he carries us through to the “next part of the sentence” or stage of life.
  • Whatever periods you have experienced in your life and may be experiencing now –> God will turn that into a comma and carry you through.
  • Your story is not over. The is not the end. What seems like a unsurpassable period in your life is not the end of the story. Trust God to turn it into a comma and help you realize that there is more to come. You were made for more than to just be defeated by whatever period the enemy has put in your life.
    MOLESKIN:
    http://www.newlifeknoxville.org/portfolio-items/nlg-108-deliver-us-from-evil/

Turning off Auto Pilot

THE SCENE: So humid it felt like we were working in Jello. Dimples wore long sleeves- bad choice..
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX rediscovered the importance of form over speed. Warm-o-rama included 10 good squats on a 4 count and 10 mercians on a 4 count.

THA-THANG:
Insert information about the workout.

  • Thunderstruck by ACDC – Side straddle hops until the song said thunder or thunderstruck. At thunder or thunderstruck we did a burpee
  • Mosey to the new parking lot and new path
  • Route 66 up the path with 4 rounds.
    • Dive Bombers
    • Star Jacks
    • Mercians
    • Squats
  • Mosey back to the AO
  • Flower by Moby (aka Bring Sally Up) – squat down when song said down, holding squat until song said up.

MARY:
7s with American Hammers and flutter kicks

COUNT-OFF & NAME-O-RAMA

23 with no FNGS

CIRCLE OF TRUST/BOM:

Man is not designed to go through life alone. So often when things get hard we isolate ourselves and we can begin to just go through the motions. F3, Breakfast, work, dinner, play with kids, Netflix … repeat. As men we need other men in our lives to encourage us to keep running the race and pursuing Christ. Not letting auto pilot set in. Just like we encouraged each other today to keep good form and to keep going, we have got to do this for each other in life. Ask the hard questions and be a good listener.

MOLESKIN:
Find and a friend who walk through life with and he can keep you encouraged.

ANNOUNCEMENTS:

  1. Maryville/Alcoa launch Oct. 14
  2. Truckin’ to the Pound Oct. 28
  3. Please note the new Q calendar. If you haven’t Q’d before and you’re skeered, grab a co-Q or ask a veteran some questions. You’ll be glad you jumped in!