F3 Knoxville

Tag: Red Writer

Flag Day Eve

F3 Welcome & Disclaimer

Warm-O-Rama

      1. Side-Straddle Hop
        1. Standard jumping jack
        2. 25 count
        3. In cadence → ready position → exercise → 1, 2, 3 = 1
      2. Tempo-Squats
        1. 10 count
        2. Squats on my count
        3. In cadence → ready position → exercise → 1, 2, 3 = 1
      3. Merkins
        1. Standard push-up
        2. 20 – 1 counts
        3. In cadence → ready position → exercise → 1, 2, 3, 4……20

Mosey to Big Ball Amphitheater (bottom near stage)

The-Thang

Question – How Many Stars Are On The American Flag? 50 – good answer everyone!

        1. 10 box jumps on/off stage → 10 incline merkins on stage → 10 box jumps on/off stage → 10 decline merkins on stage → 10 box jumps on/off stage
      2. 10 burpees on your own – go!
      3. Form 2 lines – (1 at the L stairs 1 at the R stairs)
        1. AT BOTTOM: Everyone on stage in a circle
        2. 1 man runs to the top of the stairs → 5 burpees → come back down and tag someone in

Each man will rotate in/out counterclockwise

        1. AS A GROUP (on my count)
          1. 10 Merkins
          2. 10 Squats
          3. 10 Side-Straddle Hops
          4. 10 Squat Jumps
          5. 10 burpees
          6. REPEAT until everyone has gone up the stairs once
      2. Mosey to top of Amphitheater
        1. Indian Run around BB site (over bridge → past stairs → around to water shooter area facing the field)
      3. Facing the Field → pair up/get in partners
        1. As a team
          1. Knock out 20 burpees to start
          2. Wheelbarrow carry halfway across field → 20 squats (as a team)
          3. Other man wheelbarrow carries the second half of the field
          4. Reaching the end of the field → 10 burpees
          5. Sprint across field to starting point
          6. Al Gore it up when you get back
      4. Ab Circle
        1. Flutter kicks (20)
          1. In cadence → ready position → exercise → 1, 2, 3 = 1
        2. Big Boy Sit-Ups (20 on your own)
        3. Hello Dolly
          1. In cadence → ready position → exercise → 1, 2, 3 = 1

End at AO

Circle of Trust

    1. Number off
    2. Name – o – rama
    3. FNGs?
    4. BOM
      1. “Intervention of God Through Man”
      2. Reading the book “Wild at Heart” by John Eldridge and he talks about the intervention of a man for the betterment of a boy or man’s life. And I immediately thought of my stepfather stepping into that father figure role I desperately needed. So it’s been just amazing to see how God has put men and father figures in my life that have bettered me and pushed me to be a better man myself. And essentially that’s what F3 has been for me – being blessed to be able to come out here and push each other to get better physically but it’s also so much about that 2nd F – Fellowship. Taking this outside the workouts and creating fellowship and brotherhood together. So, man it’s been awesome and a blessing for me and the younger guys in college to see how God has intervened in my life and put F3 in my life and men like y’all to continually and intentionally push me to get better. So thank you.

Preacher’s VQ: The Tower of Tiredness

F3 Welcome & Disclaimer

Warmup:

Side Straddle Hop, Cherry Pickers, Hillbilly Walkers (a.k.a. Imperial Walkers), Arm Circles

The Thang

Mosey to UT 11th St. Parking Garage

Tower of Tiredness

3 rounds with 3 levels in each round returning to bottom after each round.

1st round: Run up all three levels stopping at each level to do 10 Burpee’s

Return to level 1

2nd round: Run up all three levels stopping at each level to do 15 Star Jacks

Return to level 1

3rd round:  Run up all three levels stopping at each level to do 20 mountain climbers.

Recover to starting level

Mosey to stairs below the big ball:

11’s oyo with Merkins at the bottom and squats at the top.

Mosey to big field:

Sprint to middle and do 5 Burpee’s and sprint to far end which returned us to start of

Count off

Name or Rama

BOM:

Something is better than nothing.  In the parable of the stewards Jesus rewards to two stewards who invest the money but punishes the one who does nothing.  Jesus wants to bless our efforts and we get lost in perfectionism.  Do something.  Just start!!  Something is better than nothing.  Its easy to see our failures and freeze and do nothing.  Do something.  Don’t fix it all today but do something.

Paula Abdul near the UT school

F3 Welcome & Disclaimer

Warm-o-Rama

  1. 15 – Side straddle hops on 4 ct
  2. 12 – tempo squats on 4 ct
  3. 10 – windmills on 4 ct
Mosey to parking lot behind Chemistry building
Doracides – partner up. 1 person does exercises, the other runs suicides, 1 burpee at first cone, back, 2 burpees at second cone, back, three burpees at third cone, back. Switch. Pick up where partner left off
  1. 100 merkins
  2. 100 lbcs (little baby crunch)
  3. 100 squats
Mosey to parking garage
Paula Abdul in 11th st parking garage. 2 floors up, one floor down, 10 burpees. Continue to the top.
Mosey back to SP
Core cash out
  1. 10 – Crunchy dolly’s on 4 ct
  2. Not so lazy boys on Q cadence
Count off, name-o-rama, FNG naming.

The Tower of Power

F3 Welcome & Disclaimer

2. Warm-Up Exercises

– Side-Straddle Hop (jumping jack)

– 25 count

– In cadence ready position exercise 1,2,3 = 1

– Cherry Picker (stretch down to feet & back)

– 20 count

– In cadence ready position exercise 1,2,3 = 1

– Copperhead Lunge (slow lunge)

– 15 count alternating legs

– In cadence ready position exercise 1,2,3 = 1

– Merkin (push-up)

– 10 count

– In cadence ready position exercise 1,2,3 = 1

3. Mosey to Parking Garage Down From the Y

– 1st stop OTW: Bottom of stairs to bridge across Henley St.

– 10 Merkins

4. The Tower of Power (Parking Garage across from Fire Depot)

    • 9 floors
    • Start with 5 reps on Floor 1 end with 45 reps on Floor 9
      • 1st 3 Floors = Burpees
        • 5 burpees + 10 burpees + 15 burpees
      • 2nd 3 Floors = Side-Straddle Hops ( 1 count )
        • 20 SSPs + 25 SSPs + 30 SSPs
      • 3rd 3 Floors = Merkins
        • 35 Merkins + 40 Merkins + 45 Merkins
    • 9th Floor (Roof)
      • Abs circle
        • American Hammers
          • 30 count
          • In cadence ready position exercise 1,2,3 = 1
        • Flutter Kicks
          • 30 count
            • In cadence ready position exercise 1,2,3 = 1
        • 20 Big Boy Crunches On your own and when your done plank it up

5. Mosey Back to Big Ball

– Stop at edge of field before flags

  • I believe that F3 and the fellowship that is created and forged here has helped men carry their brothers through things that they couldn’t do alone – it’s done that for me I know.
  • So we’re physically going to live that out right now!
  • Casualty drag or fireman carry your brother halfway across the field and then switch

6. Circle of Trust

– Number off

– Name-o-rama

– FNGs

– BOM

– Great work this morning – thanks for pushing each other

– So for this morning I’m gonna share something I’ve been pretty worried and anxious about with y’all. So my mom and sister are leaving Thursday to go to Europe for the whole summer and it’s just been weighing down on my heart for the past month with the state that the world is in and the terrible and evil terrorist attack that happened just last week even furthered my anxiety in regards to them leaving. And so questions started running through my head like “What if they don’t come back?” And I think processing these thoughts and praying about it helped me realize that that is exactly what the enemy wants to exceed at pulling us away from our faith in God and pushing us toward some dark places. But God has a funny way of showing up in the 11th hour, coming to our rescue and helping calm our hearts and so yesterday the verse of the day I get on my phone was 1 Peter 5:7 “Cast all your anxiety on him because he cares for you”

– And one of my favorite sayings is “Keep the Faith” and I find that so hard to do a lot of the time. But then God shows up. So as we go out into jobs, school, families, and just living day to day in this world – I encourage all of us to Keep The Faith because whatever darkness or hard place you might be going through right now, He’ll show up. We wouldn’t be here today if that wasn’t true. That’s all I got.

– Any prayer requests?

– Pray it out

Scruffy Little Mosey on the river

Stretch:

  • Side Straddle Hops IC to 25
  • Slow Tempo Squats IC to 20
  • Merkins IC to 10 (4 – count)
  • Mountain Climbers 20 each leg OYO
  • Burpees 10 OYO

The Thang

  • 11’s – Dips/Box Jumps
  • Mosey to Henley St and Cumberland Ave: 10 Merkins OYO
  • Mosey to Pedestrian Bridge over Neyland Drive: Lunges across bridge
  • 7’s – Inclined/Declined Merkin
  • Mary:
    • Flutter Kicks IC to 20
    • Hello Dolly’s IC to 20
    • Big Boy Sit-Ups 20 OYO
    • American Hammers IC to 20
    • Leg Lifts IC to 20
  • 20 Carolina Dry Docks OYO
  • Mosey to AO – Stop twice on way for 10 merkins
  • Count-Off
  • Name-O-Rama

BOM:

  • “The most secure prisons are those we construct for ourselves.”
  • Rarely do we think about the constraints we place on our own lives. Everything we are afraid to try is a limitation to what we can become. Fear and anxiety keep us from trying new things. Looking back throughout our lives we can see many broken promises to ourselves. Often, we use excuses (not smart enough/not strong enough/ not enough time/etc.) to justify these broken promises. We pay too much attention to words – others and our own – and not enough to the action that defines us.