F3 Knoxville

Tag: Red Writer

Tour Through The Pyramids…

THE SCENE 69 and clear

F3 Welcome & Disclaimer

THE THANG
COP
SSH x 32 (IC)
Windmill Merkins x10 (IC)
Arm Circles Forward x12 (IC)
Arm Circles Backward x12 (IC)
Imperial Walkers x16 (IC)
Mosey 1 lap around parking lot

Mosey to coupon pile and everyone grab 2 then line up at the edge of parking lot.

Pyramid 1
Do the following exercises in 5 rounds:
R1 = 10x each of Narrow Squats, Bent-Over Flyes, Side Lunges, Standing Flyes, Reverse Lunges
R2 = 15x each of Narrow Squats, Bent-Over Flyes, Side Lunges, Standing Flyes
R3 = 20x each of Narrow Squats, Bent-Over Flyes, Side Lunges
R4 = 25x each of Narrow Squats, Bent-Over Flyes,
R5 = 30x each of Narrow Squats

Partner up with a battle buddy and head to back to parking lot.

 

Pyramid 2
Battle Buddies alternate between running and planking
1st person runs to first cone – x5 Diamond Merkins, runs back (2nd holds plank)
2nd person runs to first cone – x5 Diamond Merkins, runs back (1st holds plank)
1st person run to runs to second cone – x5 Carolina Dry Docks, runs back (2nd holds plank)
2nd person runs to second cone – x5 Carolina Dry Docks, runs back (1st holds plank)

Rinse and repeat following the rep sequence– x5, x10, x15, x10, x5

Mosey to play area

MARY
Flutter Kicks x40 4ct IC
Freddie Mercury x30 IC
Side Crunches x25 each side IC

Mosey back to start point.

ATMs
As one PAX…in cadence…with hutspah!  IC

COT
Number Off and Name-O-Rama

BOM
“Success is peace of mind, which is a direct result of self-satisfaction in knowing you made the effort to do your best to become the best that you are capable of becoming.” – Coach John Wooden

A good life is built one block at a time.  It takes effort and intentionality.  HIMs understand that their lives are not their own, that they get better in order to give more to those the love and live with.  Coach Wooden’s definition of success is appropriate for every area of life…physical, mental, emotional and spiritual.  Each F3 workout is a microcosm of life.  Take what you learned this morning, keep pushing and give it away!

MOLESKIN
The PAX pushed hard this morning!  It is an incredible experience to line up each morning with men who are ready to reach past their limits to get better and make sure their brothers are doing the same.  Prayer time at the end was especially good.  Praying for needs and hearing praise reports was inspiring for YHC.  Can’t wait to get back out there and do it again!

Game Day at the Big Ball

THE SCENE 75 and clear

F3 Welcome and Disclaimer

THE THANG
COP
Merkins 20x IC
Imperial Walkers 15x IC
Toy Soldiers 10x IC
Arm Circles fwd & back x15 IC

JOHN WARD PRESS BOX  (field by 11th St.)
Do exercise at 4 stations / cones
Round 1 – 30 Squats (each cone)
Round 2 – 25 Plank Jacks
Round 3 – 20 Merkins

RISE TO THE TOP  (THE HILL [.5 mile mosey] )
Buddy 1 does 20 BBS then switches to Werkins while…
Buddy2 runs stairs to top of “The Hill” and back down.
Buddy 1 & 2 switch

Rinse and repeat x3

BUDDY CARRIES ACROSS FOOT BRIDGE
(Switch places, rinse and repeat)

Mosey back to AO! [.5 miles back]

DEALERS CHOICE ABS
COT
Count-o-Rama and Name-o-Rama: “hospital | age | F3 / FNG

BOM
When we talk about being a HIM we talk a lot about making an impact on our world. We talk about how we can “happen to our day” instead of “our day happening to us”. In order to make that impact, we have to get ready to face our day. PSALM 16:2 says “You are my Lord; apart from you I have no good thing”. This is where we start… from a place of gratitude to God. When we acknowledge that apart from Him we have no good thing, then it gets us ready to face whatever challenge, hardship, victory we face. As HIMs, we always point to something larger than ourselves. I can’t keep spiritually improvising this, I have to take the time to remember that “(He) alone is my portion and my cup”… and that “the boundary lines have fallen for me in pleasant places” (16:3-4).

Desert Storm

THE SCENE 71 degrees and DARK

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Imperial Walkers        ICx10
Baby Arm Circle         ICx15
Reverse Arm Circle    ICx15
Squats                        ICx15
Calf Raises                 ICx15
Burpees                      OYOx10

PAX divided up into groups of three for a set of grinders at the AO.  One member started on a set of 250 merkins at one end of the parking lot, while another member started 250 squat presses with a CMU.  Third member of the team carried a sandbag from one end of the parking lot to the other.  Rinse and repeat until groups finished 250 of each exercise.

Mosey to Cardiac Hill

PAX did 30 merkins OYO at the bottom of Cardiac Hill, sprinted to the first turn and did a bearcrawl to the second turn- before sprinting to the top and finishing with another 30 merkins.

Mosey back down to start point (bottom of Cardiac Hill)

30 lunges at the bottom of Cardiac Hill, with a sprint to the firs turn.  Lunge to the second turn and sprint to the top.  20 squat jacks at the top.

Mosey back to the AO

PAX did 20 merkins in the parking lot, then divided into two teams.

Mosey to the playground parking lot

PAX formed two lines and took turns racing 100 yards to the end of the parking lot and returning to the starting line.  While a team member was running, the rest of the PAX were doing lunges, squats, LBC’s and merkins.

Mosey back to the AO

MARY
Hello Dolly      ICx25

COT
Number off and Name O Rama

BOM
YHC read Proverbs 17:17 and discussed that we need to lean on our brothers when we face adversity.  We also need to have the awareness to see when our brothers need a lift.

YHC then prayed us out.

MOLESKIN
Lots of spirited mumblechatter and general male goofiness.  It’s a blessing to begin the day with this group.

Around the World

THE SCENE 62 and clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x15 (IC)
Baby Arm Circles x15 (IC)
Reverse Baby Arm Circles x15 (IC)
Michael Phelps (OYO)
Squats x15 (IC)

Gathered the PAX to challenge them to think about the world and the role HIM’s can play. PAX numbered off 1-4 and let them know that at each of the 4 stations was associated with a country and prayer requests to pray if they chose to do so. It’s so easy to think about “nothing” while working out, but challenged the group to pray/consider these requests this morning.

Gather at your station

Myanmar Merkins x1:40 (rotate-50 second transition)
Swedish Single-Leg Step Up’s x1:40 (rotate-50 second transition)
Djibouti Derkins x1:40 (rotate-50 second transition)
Jordanian Jump Lunges x1:40 (rotate-50 second transition)

PAX gathered at mid-field and reminded them that this is the 34th anniversary of the World’s Fair. So we celebrated by doing the stations again counter-clockwise with 34 reps at each station.

Myanmar Merkins x34 (OYO)
Swedish Single-Leg Step Up’s x34/leg (OYO)
Djibouti Derkins x34 (OYO)
Jordanian Jump Lunges x34/leg (OYO)

Choose a battle buddy, mosey to amphitheater.

Battle buddy 1: 10 Inch work push ups
Battle buddy 2: Reverse pulls until BB finishes
AMRAP for 7 minutes

Mosey back to AO

MARY
Sprinters x20 each side (IC)
Fat Man’s 1 minute
Star Gazers

COT
Number off and Name-O-Rama

BOM
Faithfulness. What does that look like in our lives? Often times, we have pictures in our minds of faithful people that you can count on at any time, yet still, these people will let us down. Whether it’s a spouse, friend or family member, at some point they’ll let us down or not follow through on what they said they would do. In 1 Corinthians 1:9, the apostle Paul writes, “God, who has called you into fellowship with his son Jesus Christ our Lord, is faithful.” As we think about what this looks like in our lives, we can always remember that no matter our hardship or worry, that God is faithful. For several years, I raised my own salary and the faithfulness of God to provide literally for my every need was humbling. Trusting God and His faithfulness can be a challenge, but let us rest in this attribute. The “Jesus Story Book Bible” describes the faithfulness of Jesus as  a “Never stopping, never giving up, unbreaking, always and forever love.” May be find comfort in this!

MOLESKIN
The 15 PAX showed up ready to work on what felt like a fall morning. It’s easy to forget that for several months in 1982 Knoxville was “on the map” around the world. I wanted us to remember that in the same moment we’re doing our Merkin, that there are famine, wars, and persecution happening at that exact time. Hopefully the stations reminded us of this. It was a fun VQ and hope to continue to put the EH on many others who live in the downtown area!

Fun and Games at the Park

THE SCENE
72 and the grass was dewy!

F3 Welcome and Disclaimer

THE THANG
COP
Squats x10 IC
Imperial walkers x10 IC
Imperial Squat Walkers x10 IC
BAC and RAC x10 IC
Merkins x20 IC

Mosey to playground

Playground Warm-up
–  Pull ups x5-10 (3 sets)
–  Alternating with LBC x15 (3sets)

Mosey to the Field of Dreams

It’s Football Time in Tennessee!
–  Bear Crawl relays 25 yards x2
–  Cones  about 15+ yards apart. Lunge to the first cone, high knee to the 2nd, high knee skip to the 3rd,karoake to the 4th, back peddle to the 5th, turn and sprint to the 8th. RINSE and Repeat x4
–  Kick off return relay 100 yard dash w football in hand turn back 100 yard dash and hand off
–  Football Doras Parterner up, 100 merkins, 200 LBC, 300 squats. While P1 performs reps of said exercise, while P2 carries the football on one side while running and touchning the ground on the other side, alternating the ball in hand as your running, switch until total reps are complete.
OMAHA!! Almost finished the squats, but with time running out and YHC wanting to finish up with ABS, we moseyed back for some 6MOM.

Abs
–  Flutter kicks x10, LBCx10, and dollys x15

COT
BOM
Oxygen mask! You need to put on your oxygen mask before you can help others. In short, F3 is the perfect stepping stone to make yourself better in mind body and spirit which in turn help you serve others!