F3 Knoxville

Tag: Ribbed

Forgot plans, chalk and cups, but didn’t forget to burn calories

THE SCENE: Checkerboard clouds above, cold but not too cold. Pretty ideal for this workout.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, 10 merks, 5 cobra Kais, 5 cherry pickers. Mosey around Course to explain exercises since I left chalk at home.
THA-THANG:
The Equalizing “kinda hard stuff but not really that hard unless you are out of shape and if you are out of shape it is good for you to do it because fitness is fun and why else would morons like us be up at 5:30am doing stuff in the darkness of a park that is not illegal” Obstacle Course. The obstacles are……

  • 5 burpees
  • 10 pull ups
  • Short chop steps around 11 cones
  • Line drills quick feet
  • 20 Merkins
  • duck walk 4 corners
  • The “didn’t we do this stupid thing before” climb on the “snake” railing
  • 20 BBS
  • Bear crawl up walkway
  • 20 dips
  • 20 rows under the picnic table
  •  20 pickle pounders
  • 20 flutter kicks

Repeat as many rounds as possible till time is up

MARY:
20 box cutters, Peter Parkers, times up!

COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
Be fun. Do fun stuff with your kids and your family.  We can sometimes get wrapped up in work, every day stressors of life, or even ourselves and forget to have some fun time with our loved ones. It doesn’t just have to be on the weekend. Take some time this week to do something fun with your kids that you normally wouldn’t. Play a game, wrestle, play 20 questions.
MOLESKIN:
Several prayer requests, good fellowship afterwards with some coffee even though I forgot cups.
ANNOUNCEMENTS:
La-z-boys coffee, orange Ts coming soon

Foggy DogPound

THE SCENE: 30 degrees and Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 SSH

5 Cherry Pickers

10 should taps

 

THA-THANG:
Mosey to the boat ramp and a start of the route 66.

One route you do one exercise and then two, three at the next light etc.

  • Shoulder taps x4 and hold plank after the 11th light
  • Squat jumps and hold plank after the 11th light
  • BBS and hold plank after the 11th light
  • hand release merkins and hold plank after the 11th light
  • Herbeas and hold plank after the 11th light
  • head back to AO

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Men we need to kill last period I have been working all my adult life in battling lust period however I’ve come to realize that I’ve been more serving lust than killing it period John Piper once said you must be killing sin orcin will be killing you. It’s rung true with me this year as I consider the ways that lust destroys. I come from a broken home where my dad looked at pornography all of his life and never tried to fight or walk in the light. I know what pornography’s end is and that is death. I spoke to a much older wiser man and asked him how does he fights in period he told me that when he was given his sons The Lord used that to stir up a hatred for pornography he wanted to one day look at his sons in the eye and say I do not struggle with pornography I hate pornography. Additionally he raised the value of his wife in their home period he made much of her he laid down his life for her he spoke highly of her period he sought her out thought of her talk to her. And by God’s grace he says he was able to build a true hatred for pornography. I’d encourage you all to think about could you look your sons in the eye and say I don’t struggle with pornography. I know that’s not the case in my life and I’m praying daily that God stirs up hatred so that one day a I may be able to do that.

 

10-4 Challenge

THE SCENE: Surprisingly warm for 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC X 20
  • MTN CLIMBER IC X 20
  • PLANK JACK IC X 20
  • LEGIT CHERRY PICKERS IC X 5

THA-THANG:
Mosey to the location formerly known as “The Boat”

  • Perform prescribed reps and exercise at each light pole, take a right down Corey Hill and find the 10th Light Pole at the base of the 2nd flight of stairs. Pay the toll of 50 calf raises, run to Duane “The Rock” Johnson and back to start. 3 Rounds
  • 1st Round – 10 Quarter Squat Hop/4 Merkins
  • 2nd Round – 10 Lunges (single leg)/4 Hurpees
  • 3rd Round – 10 Bobby Hurleys/4 Body Builders

MARY:
Loosening the resistance of a tight Posterior Chain
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Luke 8:5-8 (Parable of the Sower) – A sower went out to sow his seed. And as he sowed, some fell along the path and some was trampled underfoot, and the birds of the air devoured it. And some fell on the rock, and as it grew up, it withered away, because it had no moisture. And some fell among the thorns and the thorns grew up with it and choked it. And some fell into good soil and grew and yielded a hundredfold.

This week while having lunch with some F3 #HIMs to work out the details of the pull up bars, I got to meet Mailbox from JUCO. Mailbox stepped up and offered to help source the pipe needed for the pull-up bars. A little while into the lunch, he looks at me and asks if I did a KTC run last year. I did. He then asked if I was the guy who walked with him up the hill on the backside, after I thought about it, I remembered running/walking with him up that hill. He told me it took him 6 months after that, but he finally made it out. (That was awesome!) We kind of left it at that. But, I was reminded of the parable of the sower.

When we tell other men about F3, it can be like the seed in the parable. Initially, I thought, “Yeah, I got one!” Immediately followed by the thought, “It’s not about you dummy.” It’s about F3. F3 is good. F3 is a gift that was given to us and is only good if we give it away.

What I left out this morning, that I wished I didn’t, was the last sentence in verse 8 – “He who has ears to hear, let him hear.”

MOLESKIN:
It felt like we got more than 1.6 miles today
ANNOUNCEMENTS:
Pull up bar install will be 2/29/20 – details to follow.

A JUCO Invasion at The Equalizer

THE SCENE: An unseasonably warm January day with temps in the high 40’s
F3 WELCOME & DISCLAIMER
I failed to announce that I had a cell phone with me in case of emergency.  This is a new precaution that Q’s have been tasked with when leading the group.
WARM-O-RAMA:
-The Motivator from 11
-Tempo Squats
-Cherry Pickers

THA-THANG:
2 stations, at one station we did upper body work, then ran to the 2nd station to focus on the lower body.  We ran about .2 miles in between the tennis courts and the pavilion at the top of the hill.  We did one exercise, ran to the next station, and alternated until we ran out of time.  At the top we did 4 sets of 20, these were the exercises.  Merkins, Picnic table pull ups, and dips.  On the tennis courts we did 4 sets of 20 squats, calf raises, and then El Capitan’s across the width of the tennis courts.  We had the lights on at the tennis courts, and it made me realize how ugly the men of F3 really are.  No wonder we workout in the Gloom!  That is a joke, we are all amazing looking specimen.

MARY:
We began with a 10 count of Carolina Dry Docks, then the PAX got mouthy and it was recommended that we also do 4 sets of 20 of that exercise.  After our arms fell off at the shoulders, we did 20 flutter kicks in cadence, and 20 BBS as we ran out of time.
COUNT-OFF & NAME-O-RAMA
We had a record of 15 in attendance at the Equalizer, the previous record was 13.  We had one FNG, who we named Gotcha. (Josh McMullen?, Age 28)
CIRCLE OF TRUST/BOM:
The Great commission, Matthew 28:16-20  The challenge was to go out and make disciples as Jesus commanded in the Great Commission.
MOLESKIN:
Prayer Requests:
Tank- Praise that his wife has some relief from the kidney stone that has been ailing her.
Wax Job – Pray for discernment about his Mother in Law that is suffering from Alzheimer’s.
ANNOUNCEMENTS:
Doubtfire on Q Wednesday, and Bartman on Friday.

hump day at the Lizer

THE SCENE: low’s 30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x 25); Tempo Merkins (x10); Imperial Squat Walkers (x10); BAC (x10 both ways)

THA-THANG:

  • Mosey to playground.  10 Body Blasters (Burpee/pull-up/knees to elbows) and flutter-kicks for those waiting for a spot.
  • LAP around the track.
  • Ring of fire — 10 squat jumps + 10 second hold squat; 9 squat jumps + 10 second hold; 8… etc… you get the point.
  • LAP around track
  • Lunged the parking lines with 2 merkins at each line.  Uphill and downhill.
  • LAP around track

Tour de park — we moseyed around the park stopping at each street light for 20 exercises of dealers choice.  Included BBS, diamond merkins, crab jacks, pickle pounders, jump-knee-tucks, imperial squat walkers, merkins.

MARY:
Peter Parkers and flutter-kicks.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
An encouragement in the New Year to take some time each week to plan.  Planning has made all the difference in being intentional with my time, attacking the week, and making sure the things that should get my first and best actually get that.  Through planning, you take time to list out your roles and goals for the week and make sure the most important things get on your calendar.  When I fail to plan, I drift into the week and often find myself just responding to whatever is coming my way instead of focusing.  It effects my kids when I plan out our nights and how we are going to use our time together (so we don’t just default to tv).  It effects my wife when I plan out our date nights and time for communication throughout the week where I am seeking to draw her out and care for her.  So, take time each week to think thru what you are called to do, what is most important, and put those things on the calendar in pen.