F3 Knoxville

Tag: Rainbow

HIM by Detention

THE SCENE: 55, clear with a hint of gloom. 26 PAX including 2 FNGs that did awesome despite all the burpees
F3 WELCOME & DISCLAIMER

done while jogging in place
WARM-O-RAMA:
Pax line up on sideline: Jog across and back, plus 20 merkins, 20 LBC, 20 squats all IC and 10 burpees OYO . RInse and repeat 2 more times
THA-THANG:

High Knee skip to the PAVALON, that’s right Lazy Boy, the PAVALON!

  • P1 does bench pull ups while P2 does 10 burpees, switch x4 sets
  • Duck Walk from Pavalon to the cloud for 7’s Body builders and BBS
  • Mosey to the new paved trail. New part of RT 66. 1st light post-1 burpee, 2nd light post-2 burps, all the way up to 8 burps. You get the picture
  • Mosey back to the AO for BOMBS. Time ran out for the squats but with all that we did, we got some good hump day work in!

MARY:
no may needed as we worked in abs along the way
COUNT-OFF & NAME-O-RAMA
Insert PAX Count & FNG Name
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
HIM…..HIgh Impact Man but as detention said so well on one of his Qs. HIM also stands for:

H= Humble. Be humble and don’t put your self first. I= Invest, invest in others that surround you. As we invest in our selves during the workout, hopefully it will give us the ability to invest in others. M= Mentally Tough. You have to be Mentally tough and be strong to be humble and invest in others. This is always on my mind ever since Detention talked about being a HIM one morning. Its something I take we me everyday and try to apply in all that I do.

THANK YOU DETENTION!! You are a HIM
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Hunt for Red October

THE SCENE: the Asylum, a perfect 52°F

F3 WELCOME & DISCLAIMER
Welcome to The Hunt for Red October. My favorite month, and my favorite movie. A perfect pair. Today you will find your red line, that point right before you blow up, and hold the throttle right there.

WARM-O-RAMA:
SSH x 35 IC 4 CT
Squats x 35 IC 1 CT
BACs (17 fwd, 16 back)
6X run across the parking lot, intensity pyramid.
10 Merkins OYO after each 1-3, 10 squats OYO after each 4-6
5 Burpees OYO after Round 3 Merkins
5 Burpees OYO after Round 6 Merkins

THA-THANG:
4 stations in the *new* new parking lot, running between stations (RUN, not mosey)
2 x 5:00 minute rounds

Round 1:
1: 35 Merkins
2: 35 squats
3: 35 Dry Docks
4: 35 Bonny Blairs
Regroup with flutters and Hello Dolly

Round 2: Crazy Ivan, same stuff reverse order
Regroup with Al Gore and planks

Mosey to the playground, find a bench
13s (like 11s but better) with Step Ups and BBS

Mosey to bottom of Cardiac (shout out to Mogul with the eagle eye spotting the skunk, saved our bacon)
5 Burpees OYO then SPRINT to the top
Plank until regroup
Mosey to the AO

MARY:
Boat-Canoe
Cash out with ATMs

COUNT-OFF & NAME-O-RAMA
7 HIMs strong at the Asylum this fine Tuesday morning!

CIRCLE OF TRUST/BOM:
I want to talk a little bit about the grace of God. When I think of the grace of God, I think of my sins being forgiven. I think of Jesus on the cross. I think of his his life given for you and for me. I think of forgiveness. Unmerited favor.

And yes, my sins have been washed away, BUT my sin nature is still hanging on. Whether it’s lust, or pride, or greed, that nature is hanging on.

I must remember, I am FORGIVEN by his grace, AND by his grace I am given DIVINE STRENGTH to live in a way that pleases God. God’s grace is the power to obey. The power to change. The power to leave those sins behind and live a life of obedience to the glory of God.

It is no accident that all within the same chapter of James we read:

  • You do not have, because you do not ask
  • He gives more grace.
  • “God opposes the proud but gives grace to the humble.”
  • Resist the devil, and he will flee from you. 8 Draw near to God, and he will draw near to you.
  • What is your life? For you are a mist that appears for a little time and then vanishes.

The Uncomfortable Ladder

THE SCENE: the Asylum, It doesn’t get much better than the weather this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Rocketts x20
SSH x20
Super squat jumps x5
5 burpees

THA-THANG:

Mosey to Parking lot
10 cones in a line, with an additional cone 20-30 yards perpendicular to the center
(Or split into two 5 cone lines)

Cone 1: shoulder touch merkins
Cone 2: squats
Cone 3: dips
Cone 4: BBS
Cone 5: dry docks
Cone 6: lunges
Cone 7: toe touch merkins
Cone 8: American hammers 2 count
Cone 9: lizard merkins
Cone 10: reverse pickle pounders

1st Trip up the ladder x30
2nd trip up x20
3rd trip up x10
After each exercise run around cone (20-30yds) and go to next cone.
Repeat till time runs out And flutter kick till 6 finishes

Mosey to AO
MARY:
Hello Dollys x29
Freddy Mercurys x20
Peter Parkers

COUNT-OFF & NAME-O-RAMA
25 HIMs
CIRCLE OF TRUST/BOM:

Having a goal and working hard for it.
In the beginning of this workout all of us had a goal of finishing. We worked hard, we sweat, we even got a little bit dirty. Such is life. We are going to have to work hard, we are going to have to sweat during tough times, we are going to have crap covering us from head to toe at times. We may want to give up, we may want to get mad, we may want to yell at God. But, we need to stay strong and we need to know what is waiting for us at the end. Today it’s a nice feeling of accomplishment, in life, it’s eternity in heaven with God.

“I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”
‭‭Philippians‬ ‭3:14‬ ‭

MOLESKIN:
lots of grunting and grumbling of arms being spent. BUT! Everyone pushed hard to hit their goals

ANNOUNCEMENTS:
2nd F party tonight

FOUR CORNERS

THE SCENE: Cool and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm-up with some arm circles and tempo squats. Encouraged quality and form over quantity.
THA-THANG:
Jogged to the soccer fields where glow sticks were placed on the fours corners of the field and in the center of the field. One 2man team and one 3man team started at different corners. While one man did the following exercise, the other would sprint to the center and do 10 burps then sprint back to corner and trade places. Then the team would jog to the next corner. We did 2 full laps. We then jogged to the chapel where we did 25 reverent pew dips then 1 minute wall sit (x3). We then jogged back towards AO, sprinted the hill and finished with a merkin ring of fire. FOUR CORNERS in a nutshell….

  • Sprint to center of soccer field, (10 burpees), sprint back, Merkins until parter(s) finished the same. Jog to next corner.
  • Sprint to center (10 burps), sprint back, Squat jumps until partner(s) finished the same. Jog to next corner
  • Corners 3 and 4 were Single Leg Thrusters and Apollo Ohnos
  • Jog to chapel, 25 pew dips, 1 minute wall sit, 25 pew dips, 1 minute wall sit, 25 pew dips, 1 min wall sit.
  • Jog to AO, sprint the hill, finish with a merkin ring of fire

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
5 PAX, Rainbow, Ribbed, Crablegs, Gibbler, and Music City
CIRCLE OF TRUST/BOM:
Encouraged HIMs from Galatians 1, were Paul was speaking to the Galatians who had turned from, or distorted, the gospel of Jesus.. We need not be passive and allow our culture to distort what it means to be a man, husband and father. Most importantly, we don’t want to distort the gospel of free grace and salvation through faith alone. We must FIGHT for FAITH. We cannot be passively swayed by our culture / the world.

No Mosey, All Business!

THE SCENE: 64 & Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
COP:

  • SSH x30 IC
  • Tempo Squats x15 IC
  • Dive Bombers x15 IC
  • Diagonal Lunges x15 IC
  • Burpees x10 OYO
  • Baby Arm Circles Fwd x10 IC
  • Baby Arm Circles Bkw x10 IC

THA-THANG:
Everyone line up on the curb and get in groups of 3.

Triple Sprints
2 men at Cone 1 (orange cones) and 1 man at Cone 2 (orange cone).  One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone, stopping in the middle at the yellow cone to do 2 burpees.  Then man at Cone 2 runs to Cone 1 while other men do exercises.  First man now runs to Cone 2.  Rinse and repeat for 6 minutes.

Upper Body:
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Shoulder Taps / Superman Swims

Abs:
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Lower Body:
Cone 1 = Squats / Skaters
Cone 2 = Reverse Lunges / Side Lunges

10 count recover then circle up for the Accumulator.

Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:

– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:
– Exercise 1: Burpees
– Exercise 2: Wide Merkins
– Exercise 3: Narrow Squats
– Exercise 4: Dry Docks
– Exercise 5: Jump Squats

Stay in circle, get on your 6 and get ready for some Mary

MARY:
4ct Flutter Kick x20 IC
4ct Side Crunches, Rt. x10 IC
4ct Side Crunches, Lf. x10 IC
4ct Flutter Kick x10 IC

COUNT-OFF & NAME-O-RAMA
43 PAX, 1 FNG – Drawstring

CIRCLE OF TRUST / BOM
Part of our growth is spiritual.  One observation YHC has made recently is that most men seem restrained and bored on Sunday mornings at church.  Rather than their faith igniting them, it seems to be hindering them from being who they are.  This is the exact opposite of God’s intent for us as men.  Our faith is not meant to fence us in, but fuel us for a life of impact and significance!  My faith informs me that there are no idle moments, everything has eternal significance.  Even the most mundane experiences, when viewed though faith have potential to be life-changing.  It’s about perspective.  It’s about seeing our lives as more than a quest for self-comfort and self-satisfaction.  It’s about seeing life as Jesus did…an adventure where we are part of something greater than ourselves.  We are meant to be life-givers, servant-leaders…HIMs!

Choose today to view your faith from the lens of what you give rather than receive.

MOLESKIN
It was a beautiful, clear, cool Monday morning and the PAX were out in force!  No mosey today, all business.  The men busted it for a solid 45 minutes and it was a great start to the week.  We also had a guest, cameraman from WVLT news was on site to get some video for a story they will be doing later this week.  No Sad Clown Is Safe!!!

ANNOUNCEMENTS
Alcoa/Maryville Launch – 10.14.17
Trucking to the Pound CSAUP – 10.28.17
GROWRUCK05 – 11.18.17

Submitted by Cap’n Crunch