F3 Knoxville

Tag: Rainbow

Suicide Corner

THE SCENE: Mild and Springy.  Gloom rolling in.
F3 WELCOME & DISCLAIMER: I am not a professional, but I have had my first Corona Shot.
WARM-O-RAMA:
This being my birthday, we did:

  • 49 SSH, IC.
  • 20 Moroccan Night Club + 19 T-Claps

To the base line

  • High Knees across the lot, mosey back
  • Butt Kickers across the lot, mosey back
  • Side Step across the lot, mosey back
  • High Skip across the lot, mosey back
  • Bear Crawl across the lot, mosey back.

Are ya warm yet?
THA-THANG:
We stayed at the AO today, but set up some suicides around the corners.

Do 4 reps at the first corner
Run to the 2nd corner and do 10 reps, run back to the start
Run to the 3rd corner and do 15 reps, run back to the start
Run to the 4th corner and do 20 reps, run back to the start

  • Merkins
  • Squats
  • Big Boys
  • Plank Jack (4ct)
  • Iron Mike
  • Hello Dolly (4ct)
  • Rocky Balboas (4ct)
  • Superman.

MARY:
We did the Bicycle Race.  Of course we did.
COUNT-OFF & NAME-O-RAMA:
16 strong
CIRCLE OF TRUST/BOM:
“You all know your injuries” past, present and future. But an injury doesn’t mean you can’t come out in the morning. An injury means “Modify If You Have To”, and if all you can do is walk, then we’ve all pledged that No Man is Left Behind so we’ll walk with you, or we’ll wagon wheel, or we’ll bear crawl alongside.  If you can’t do an exercise for what ever reason, talk to me, talk to others. I’m sure we’ll be able to come up with something suitably grueling that doesn’t involve shoulders, or hips, or knees.
Posting consistently is the name of the game, not what you do when you get here. Getting out of the Fartsack is the first step in mending the injury be it physical, mental, or spiritual. Just because you are injured, doesn’t mean you aren’t accountable.
MOLESKIN:
Keeping the routine and doing one armed SSH for the last few weeks has helped me get over my shoulder knack.

The playlist is here
ANNOUNCEMENTS:
Bring drinks and snacks for Safe Haven

Be a Knife

  • THE SCENE: Mid to high 50s nice
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 10 baby arm circles in cadence
  • 10 reverse baby arm circles in cadence
  • 10 imperial walkers in cadence
  • 10 mountain climbers in cadence
  • 10 more mountain climbers in cadence
  • 25 SSH in cadence
  • mosey to top lot at start of greenway
    THA-THANG:
    Lap around the asylum stopping every 400m to perform 3 exercises then 6 calls exercise to do while the rest finishes
  • 5 hand release merkins
  • 10 Big Boys
  • 15 squats
  • Pax Choice

MARY:
Cat Gut led us in some Boat/canoe and then Waffle House hit us with some ATMs
COUNT-OFF & NAME-O-RAMA
20 Pax at the Asylum
CIRCLE OF TRUST/BOM:
The world is pushing cancel culture and throwing terms like toxic masculinity out there both of which are toxic and detrimental to our way of life. The world wants us Men to be like spoons, non-threatening and easy to administer the easy stuff. F3s mission is to reinvigorate male community leadership by planting small peer-led workout groups. We are called to be knives, sharp precise and protective. We are called to cut away detrimental aspects of our lives and those around us. We are called to protect our loved ones. We are called to be sharp in every aspect of our lives. Be a Knife!

Back in the Saddle

THE SCENE
28 and Clear

COP
Run to lower front parking lot
SSH x35 IC
Merkins (4ct) x10 IC
Imperial Squat Walkers x10 IC
Baby Arm Circles Fwd x12 IC
Baby Arm Circles Bkwd x12 IC
Run to HGTV Area

THA-THANG
Tree Trunks
– Squats x10
– Fwd & Bkwd lunges (same leg then switch) x10 each leg
– Side Lunges x10 each leg
– Jump Squats x10

Rinse and repeat

Run to parking area under the HGTV Area

Countdown
Partner up. One person performs the routine while the other jump ropes.

Routine:
One man runs to far cone perform x20 reps, run back to first cone perform x15 reps, run to the second farthest cone and perform x10 reps, run back to first cone perform x5 reps. Partners does jump rope while waiting.

Exercises:
1. Diamond Merkins
2. Dry Docks
3. BBS
4. Squats
5. Wide Merkins

Mosey to playground (The Cloud)
* Stop on the way at the parking lot, do 5 Wolverines

Bench 11’s
11’s on benches: Bench Squats and Dips

Run to end of parking lot, do 5 Wolverines, run back to the playground and do LBCs while waiting in the six.

Run to lower parking lot at far entrance to the trail. Take the trail to the SP, do Route 66 along the way.

Route 66
Run the trail stopping at each light pole to do merkins. Start with one rep and add step at each light pole until you get to the end.

At the SP, circle up for MARY

MARY
American Hammers (4ct) – x20 IC
Superman Swims (4ct) – x12 IC
Box Cutters (4ct) – x15IC
Superman Swims (4ct) – x12 IC
Flutter Kicks (4ct) – x15 IC

COUNT-OFF & NAME-O-RAMA
23 PAX

COT/BOM

“For this is the will of God,
that by doing good you should put to silence the ignorance of foolish people.
Live as people who are free,
not using your freedom as a cover-up for evil,
but living as servants of God.”

1 Peter‬ ‭2:15-16 ESV

Honor – Adherence to what is right or to a conventional standard of conduct

“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 our 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 AND be these things for the men on our left and right. Iron sharpen iron. This is what it means to wear the “F3”.

 

Another Rain Q

THE SCENE: For the 4th Charmin Q in a row, we’ve got rain.  At least it’s warm.  Shorts and T-shirt warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pretty basic.  SSH x 25 (4 ct), IC; ISW x 20, IC; BAC, forward and backwards.
THA-THANG:
It’s raining, of course, so that means Pavalon.  We’re all about Tabata this morning.  At least there’s music.  We’ve got 8 different exercises, 8 cycles for each exercise before moving on to the next.  1 cycle=20 seconds on, 10 second rest.  The exercises

  • Bobby Hurleys
  • Merkins
  • Flutter Kicks and Hello Dollies on alternate cycles
  • Forward Lunges and Side Lunges on alternate cycles
  • Table Rows (8 cycles were rough!)
  • American Hammers
  • Calf Raises
  • Mountain Climbers

Did I mention there was a topical playlist?  There was!  See Moleskin for the songs and artists.  Waffle House was the first to note the theme, at song #3.

MARY:
Post Tabata, we wall sat for a bit, doing some Thunderclaps, since we were listening to Thunderstruck.  Then we finished strong with the Howling Monkey.
COUNT-OFF & NAME-O-RAMA
14 strong!
CIRCLE OF TRUST/BOM:
In his Letter from a Birmingham Jail, Dr. Martin Luther King, Jr. addressed the criticism he faced (from well meaning Christian ministers) for pushing for civil rights advancement too fast rather than letting things happen “in their own time.”  His response:  The notion that time itself heals all wounds is a myth.  Time is neutral.  The passage of time can be used constructively or destructively; by people of ill will as well as good will.  “We must come to see that huma progress never rolls in on wheels of inevitability.  It comes through the tireless efforts and persistent work of men willing to be co-workers with God [i.e. HIMS!]. . . We must use time creatively, and forever realize that the time is always ripe to do right.”
MOLESKIN:
Playlist for the morning: 1) Gimme Shelter, Rolling Stones; 2) Riders on the Storm, The Doors; 3) Who’ll Stop the Rain, CCR; 4) I Love a Rainy Night, Eddie Rabbit; 5) Rock You Like a Hurricane, Scorpions; 6) Here Comes the Rain Again, Eurythmics; 7) Feels Like Rain, Buddy Guy; 8) Thunderstruck, AC/DC.
ANNOUNCEMENTS:
Supply drive for Safe Haven is coming up.  Get ready!!!

 

They that wait upon their partner

THE SCENE: Clear, upper 30s, nice view of the moon. Not too many cool mornings like this left this season!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
Cobra Burpees x5 OYO
Windmills x10 IC

THA-THANG:

Everyone grab 2 CMUs each and farmer carry to the Cloud

Today’s workout is Ruck-Friendly. We have 8 stations, each with a Workout and a Wait. Each Workout has a Ruck and Slick option.
Battle Buddy up, spread out, and attack the stations. While one partner does Workout, other partner holds the Wait. Then switch.
Once both partners have done the Workout, farmer carry to the next station.

Stations:
Knees to Chest (from plank position, feet in swing, pull knees to chest)
Ruck: x20 / Slick: x25
Wait: CMU Rifle Hold

Weighted Squats x15
Ruck: Ruck on, hold 1 block / Slick: Hold 2 blocks
Wait: Canoe

8-ct Body Builders
Ruck: x8 / Slick x10
Wait: Al Gore

Step-ups x10 each leg. Use one CMU on bench to add step height.
Ruck: Ruck on / Slick: Hold block
Wait: Plank

Curls x25
Ruck: Curl CMU or ruck / Slick: Curl CMU
Wait: Rifle Hold

Bench Lunge x5 each leg.
Ruck: Wear ruck / Slick: Hold block
Wait: Canoe

Merkins
Ruck: x15 / Slick x25
Wait: Al Gore

Swings
Ruck: Swing CMU or ruck / Slick: Swing CMU
Wait: Plank

After completing circuit, farmer carry out to the end of the parking lot and back, then repeat circuit.

After second circuit, time’s up! Return CMUs to the pile

MARY:
Out of time today.
COUNT-OFF & NAME-O-RAMA
10 strong this morning!
CIRCLE OF TRUST/BOM:
The wait portion of this morning’s Thang reminded me of Isaiah 40:39:
Yet those who wait for the Lord
Will gain new strength;
They will mount up with wings like eagles,
They will run and not get tired,
They will walk and not become weary.

Obviously, we didn’t gain new strength waiting on our partner this morning, at least not in the short term. But “waiting” in this sense is not about sitting around and twiddling your thumbs until something happens. It’s trusting, hoping, listening, watching for Him to speak or move, and then obeying. In this, you will find you have the strength you need to do all things through Christ.

MOLESKIN:
Good luck to Lebowski on the GORUCK Basic in Asheville this weekend! Hopefully today was some prep for the welcome party…
ANNOUNCEMENTS:
Thanks for supporting Street Hope TN this month!