F3 Knoxville

Tag: Raincheck

More Than Halfway

THE SCENE: 70-something and pretty muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The good ol’ Zero Burpee warmup.
Zero Burpees
25x SSH IC
2 Burpees OYO
20x Cossack Squats IC
4 Burpees OYO
20x Crab Kicks IC
6 Burpees OYO
10x Travoltas IC (each side)
8 Burpees OYO
15x LBAC each way
10 Burpees OYO

THA-THANG:

Start with a Calf Killer – Calf Raises on the curb, then mosey across the parking lot: 20-25%-20-50%-20-75%-20-AYG-20

Mosey to the base of Mount Crumpet, partner up for Dora 1-2-3
Running partner runs up the hill and around the tree.
100 Merkins
200 BBS
300 Squats

After each exercise reps complete, both partners mosey to the Fountain of Youth.
Plank-walk sideways with feet up on the curb of the fountain – one clockwise, one CCW.
When you meet on the other side, head back to Mt Crumpet and start the next exercise.

Everyone made it at least halfway through the squats before time was up!

Indian Run back to the AO

MARY:
We crammed in 10x side crunches each side, 15x flutter kicks, and 5x slutter kicks before the clock hit 6:15.
COUNT-OFF & NAME-O-RAMA
11 PAX killed it today.
CIRCLE OF TRUST/BOM:
Plank-walk around the outside of the fountain sucked by an appropriate amount for a good beatdown. But as difficult as it was, I didn’t see anyone look up when they were halfway around, stop, and say, “I did my half!” Each individual kept pushing until the two completed the circle together.

That’s similar to the way it should work at home. Every household has a pile of hard stuff to do. Don’t “meet your partner halfway”. Take it together as a team. Try to do more than “your half.” As Paul said, we should love our wives as Christ loved the Church, and He didn’t “meet us halfway”. He came all the way around for us. Romans 5:8 says that “God demonstrates His own love for us in this: while we were still sinners Christ died for us.”

MOLESKIN:
Congrats to Pup on HS graduation! He’s off to the Citadel in July.
ANNOUNCEMENTS:
Everyone is super sore from Hardship Hill and super stoked for the next CSAUP!

Can you hear me?

THE SCENE:  Mid 60’s, Clear Skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Cherry Picker x10 IC
  • Little Baby Arm Circles (Forward) x10 IC
  • Little Baby Arm Circles (Backward) x10 IC
  • Jog Curb-To-Curb and Back
  • High Knees Curb-To-Curb and Back

THA-THANG:

PAX split into two groups.

Group 1 Started at Station 1 with the following:

  • Burpess x5
  • Dips x10
  • Flutter Kicks x15 Each Leg
  • Squats x20

Group 2 Started at Station 2 with the following:

  • Pull-ups x5
  • Herkins x10
  • Step Ups x15 Each Leg
  • Big Boy Sit-ups x20

After finishing at their respective stations, each PAX transitioned to the other station using transitional exercises between the cones. Rinse and Repeat Until Time

Transition Exercises Included:

  1. Bear Crawl
  2. Crawl Bear
  3. Sprint
  4. Sprint
  5. Lt. Dan’s (1 Squat)
  6. Lt. Dan’s (1 Squat)
  7. Berny
  8. Berny
  9. Crab Walk
  10. Crab Walk (Reverse)
  11. Broad Jump
  12. Broad Jump
  13. Rinse and Repeat

MARY:
With a little time left the PAX circled up for a some Mary

  • Box Cutter –  x10
  • Row Your Boat x2 (Lead by Waxjob)
  • LBC’s (Until Time)

COUNT-OFF & NAME-O-RAMA
17 HIMS!
CIRCLE OF TRUST/BOM:
Worry and Stress

It’s part of human nature to worry and stress. I for one, worry about everything. Lately, I’ve been more worried about this VQ than anything else. I’m sure there have been times in everyone’s lives were you have been worried or stressed about something. Whether it is getting the promotion at work, or getting laid off and wondering how you will provide for your family. For me I have to constantly remind myself of what God said about worrying in Matthew 6:25-34.

Matthew 6:25-34

25 “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing?

26 Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they?

27 And which of you by being anxious can add a single hour to his span of life?[a]

28 And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin,

29 yet I tell you, even Solomon in all his glory was not arrayed like one of these.

30 But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith?

31 Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’

32 For the Gentiles seek after all these things, and your heavenly Father knows that you need them all.

33 But seek first the kingdom of God and his righteousness, and all these things will be added to you.

34 “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.

There will be days were we will feel overwhelmed and worried about that day or the coming months, but as believers in something greater than ourselves we must continue to purse God. We must be patient for His plan to unfold and allow Him to work in our lives. Focus on His message and He will help you through your endeavors.

MOLESKIN:
ANNOUNCEMENTS:
Hardship Hill this Saturday.  Meet at the Bomb Shelter at 8:00am to carpool to the event.

Leg-O-Less

THE SCENE: Warm and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Cherry Pickers x10IC
  • Phelps

THA-THANG:

  • 10 Squats, sprint across parking lot, 2 Burpees
  • 20 Squats, sprint across parking lot, 4 Burpees
  • 30 Squats, sprint across parking lot, 6 Burpees
  • 40 Squats, sprint across parking lot, 8 Burpees

 

  • 4 Corners – 20 reps of each exercise, after completing one rep, drop by 2
  • Box cutter, hand release merkins, flutter kicks, dry docks

 

  • 11’s on Grinder (carry CMU entire time)
  • Lunge down – CMU curl/press/tri dip
  • Jog back – CMU merkins

 

  • Go to scrap yard – 10 pull ups, 20 dips, run 1/4 lap, repeat

MARY:

  • Plank Jack x20IC
  • Leg ups x30 OYO
  • 1 minute LBC’s
  • 30 seconds flutter kicks

COUNT-OFF & NAME-O-RAMA
7 HIMS
CIRCLE OF TRUST/BOM:
Mothers day is here. Everyone please take the time to thank your mothers for everything they did to raise us as the men we are. None of us could be who we are without them. Pray for them, keep in touch with them, and thank them.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship hill coming up!

Suicides by light posts

THE SCENE: 47 I think
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ratchet effect

squatsx 20 ic

merkind x 10 ic

SSH x 20 ic

jog across PL x 2

millennial run x2

millennial sprint x 2
THA-THANG:
Super 11s

  • At the light post, start w one rep each of merkins, squats and big boys
  • Run 2 light posts then run back one light posts, increases rep by one .
  • Always run 2 light posts and back one between PT
  • Super 11 is where you start at one and go to 11, with each exercise
  • Once we reached 11, go back down to one
  • again, between exercises, running 2 Light posts and back one
  • mosey to the pull up bars
  • 4 sets of 5 pull ups
  • run a lap
  • mosey to the parking lot
  • suicides x1
  • millinnial sprint suicide x1
  • time was up!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
14 pax
CIRCLE OF TRUST/BOM:
Just one of those days where you don’t want to be or do. I was on Q of course but yesterday and today was just one of those days that I struggled to wake up and post at F3. But, the big BUTT! I could have stayed in my bed aka comfort zone but told myself that these are the times you need to suck it up and BE and DO!
MOLESKIN

i Figured we might have 6-8 guys….maybe that was me not feeling it and thought the rest of the guys would not be feeling it and not show up. I was DEAD WRONG! So glad I sucked it up and was there this morning! Not only did we have 6 guys Rucking but we had 14 men total for the F3 workout . So greatful for you guys and to know that you guys were there to embrace the suck with me!

Sometimes, it’s ok to not want to do or be but those are the times to really challenge yourself . AYE!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Q for Remembering

THE SCENE: Around 50, with an amazing sun coming up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
15x TN Rocking Chairs IC
10x 4ct Travoltas each side
15x Tempo Squats
10x Tempo Merkins
Run one lap

THA-THANG:
Played a good ol’ game of Memory. 20 cards with 10 different exercises.
PAX take turns flipping 2 cards. If the cards don’t match, all PAX do BOTH exercises.
If the cards match they’re removed, and PAX just do that exercise followed by running a lap.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpee
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to Pavalon, Crawl Bear back
10 Body Weight Rows at the Scrapyard
20 Big Boys

MARY:
PAX cleared the last card just in time for:
Hello Dollys
Flutter Kicks
Crossing Hello Dolly Flutter Kick Things (pretty sure they have a name, but I can’t think of it)
COUNT-OFF & NAME-O-RAMA
7 PAX this morning. The number of perfection!
CIRCLE OF TRUST/BOM:
Every workout ends with the Ball of Man… A group united as one! But as an engineer, I am always working with a different BOM – Bill of Materials. The Bill of Materials is a detailed list of all of the components that make up the system that’s currently being designed. All those components serve a very specific purpose. They’re included for a reason. Once they’re assembled, they are part of a functioning unit. Both of those meanings of BOM together reminded me of 1 Corinthians 12:

14For the body is not one member, but many. 15If the foot says, “Because I am not a hand, I am not a part of the body,” it is not for this reason any the less a part of the body. 16And if the ear says, “Because I am not an eye, I am not a part of the body,” it is not for this reason any the less a part of the body. 17If the whole body were an eye, where would the hearing be? If the whole were hearing, where would the sense of smell be? 18But now God has placed the members, each one of them, in the body, just as He desired. 19If they were all one member, where would the body be? 20But now there are many members, but one body.

Your role as a member of Christ’s body is no more or less important to Him than any other. This is not to say “You are a special snowflake and nobody is like you”. This is to say that you have a specific reason, purpose, for being, for doing, for living. You have a job to do, a role to fill. Seek what that role is from the Head, and DO it with all your might!

MOLESKIN:
You can always count on Rain Check to subvert the workout… Only 4 cards left and he decided he didn’t want to run, so he intentionally flipped non-matching cards! Of course, it only delayed the inevitable…
ANNOUNCEMENTS:
Pray for Butterfingers’ MIL – Upcoming surgery. Support Moses run for 100 miles today! Hardship hill May 19.