F3 Knoxville

Tag: Ribbed

Take the Hill

THE SCENE: 40(ish), the gloom is alive and well.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam – I’ll be your Q this morning
    • I’m not a professional
    • You’re here on your own volition – you made a choice to be here this morning.
    • You know your body better than anyone – if you need to modify any of the exercises we do this morning feel free to do so. BUT push yourself and those around you – let’s go to work.
  • Q introduces FNG Bo Harris


WARM-O-RAMA:

  • SSH (Side-Straddle Hop): 18×4 in cadence
  • Cherry-Picker: 11×4 in cadence
  • The Fake-Burpee: 11×4 in cadence
  • Baby Arm Circles: 11×4 in cadence (front and back)

THA-THANG: (aka what went down post Warm-O-Rama and pre-COT)

18 November 2019

[ PAX moseys to Cardiac Hill – foreshadowing!!!! ]

  1. Take the Hill/Trifecta
    • Top of Cardiac: 18 SSHs (1-count)
    • Middle of Cardiac (turn): 18 Fake Burpees (1-count)
    • Bottom of Cardiac: 18 Squats

[ When you get to the bottom of the hill – come back up. Whether you spring up it or walk up it – you get back up the hill. The name of the game is one foot in front of the other. Only 1 person is going to get you up that hill and it’s you. We got 3 rounds of this. HOWEVER – if you get done with Round 3 and make it back up to the top – you’re not done right? There are still guys that are coming back up the hill. No man left behind. ]

    • PAX executes Take the Hill/Trifecta
    • The job isn’t done until all PAX make it back up the hill a 3rd time

[ PAX recovers @ top of Cardiac ]

[ 10 – count ]

“Way to choose the harder thing. Good work. Let’s rock.”

[ PAX moseys to the right towards new trail at Asylum facing Northshore ]

  • PAX executes 11 SEALclaps until 6 is up

2. The Lighted Path

    • Every 3rd light = 1 merkin (Down/Up)
  • PAX executes The Lighted Path
    • 1/2 way through the Q changes up the leadership of The Lighted Path
    • CheatSheet, FNG Bo, and Walkabout lead PAX to the next set of lights
  • PAX executes The Lighted Path until the road leading out of Asylum AO

[ 10 count ]

3. American Indian Run w/a Twist

    • American Indian Run
    • When the 6 recovers – leads PAX in 5 1-count squats
    • R&R (rinse and repeat this movement until PAX reaches lighted path going down to AO parking lot with cars

[ PAX file into the AO ]

4. The Core 100

    • 4 corners of AO parking lot
    • C1: 25 1-count cockroaches
    • C2: 25 1-count flutter kicks
    • C3: 25 1-count LBCs
    • C4: 25 1-count Hello Dollys

[ Circle It Up ]

MARY:

FNG broke the Spalshing the Merlot seal – WELL DONE!

COUNT-OFF & NAME-O-RAMA

PAX Count: 21

FNG Count: 1

CIRCLE OF TRUST/BOM:

  • FNG Bo Harris initiated into F3
    • Name = Gilmore
  • “Carry the fight to our opponent and keep it their for 60 minutes.” – General Neyland.
  • I don’t know what you have going on when you come here to F3 – but I’m glad you’re here.
  • What is that fight for you this week? Identify it. Own it.
  • Just like the hill that we climbed up and down – what is that hill for you? In order to get up the hill, you need to identify what that hill is for you or you’ll lose every single time.
  • Sometimes that hill, whatever it is, seems impossible. Whatever that hill is for you, IDENTIFY it, and TAKE it. Even if it’s one step at a time. That’s how you take the hill – One. Step. At. A. Time.
  • Take the hill this week. Someone might be struggling with taking their hill this week. Take them with you. No man left behind – No man left the same. 
  • Call a brother out this week – Pull a brother in this week. 

Bunch of ISOs

THE SCENE: Felt like 31° with wind chill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:
We headed out of the park toward Vanosdale and made the great loop West on Middlebrook back to the AO stopping 5 or 6 times for 20 Merkins, 10 ISO Lunges per leg and 20 4-ct Plank Jacks. We then made 2 Bernie trips up the Hill of Broken Promises and did 40 Calf Raises and 10 Upright Rows each time at TJs. 

MARY:
Did a couple rounds of Ruck up Flutters, 20 Cheat Presses and 20 second ISO Holds. Then we burned out on Chest Presses and ISO Holds. Yowch.
COUNT-OFF & NAME-O-RAMA
6 Mighty Men braved the great loop. Excellent mumble chatter as always.
CIRCLE OF TRUST/BOM:
MOLESKIN:
5.25 miles and hundreds of reps. What fun!
ANNOUNCEMENTS:

A Whole New World

THE SCENE: A crisp 43 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20x SSH
20x Imperial Walkers
10x Cherry Pickers
10 Burpees

Count off in groups of 4’s, #1’s get a CMU

THA-THANG:
CMU’s cannot touch the ground.

Indian Run with block pass off to front- Stop at third light in marina parking lot.

Group Work:
200 Squats
200 BBS
200 Merkins

Mosey to stairs:

2 PAX mosey to the top and around the rock, CMU overhead on stairs

2 PAX stay below.

ROUNDS

  • Bear Crawl from curb to curb
  • Flutter Kicks
  • Iron Mikes
  • Frog Jump, Burpee Turn
  • V-ups
  • Crab Walk
  • Dry Docks
  • Mountain Climbers
  • Star Jumps

Mosey to AO with block pass off

MARY:
No time for Mary

CIRCLE OF TRUST/BOM:

Matthew 11:25-30: “For my yoke is easy, and my burden is light.”

Jesus is there to pull us along and carry us.  Are we relying on him.  And who are we bringing along.  Thank you to all you guys who push me along and make me stronger.

MOLESKIN:
Prayers for Lady Junk, Butter’s son, Mayberry’s friend with prostate cancer.

Ai-CAN Legs and Bro-CAN-back Mountain

THE SCENE: 60ish and cloudy.  No rain yet!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Now grab 2 cans each from Charmin’s food drive box; Imperial Squat Walkers x 20; Tie fighters x 11 each way; line up on the baseline curb for some Rocky Balboas. All in cadence.
THA-THANG:

  • Mosey to the Cloud for some Aiken (or Ai-CAN) Legs:  20 squats, 20 box jumps, 20 Mary Katherines, 20 Rev. Lunges, rinse and repeat.  Stop midway for 10 burpees (10 burpees every time someone drops a can!)
  • Rest with Flutter kicks IC x 20.
  • Mosey to the Pavalon and partner up.  20 step ups on the tables while the partner wall sits with cans held out. Rotate out. Rinse and repeat.
  • Mosey to bottom of Baby Everest (or is it Little Cardiac??).  Vote to hold on to the cans for the remainder of the workout.
  • Bro-CAN Back Mountain:  Doras with your partner.  One partner Bernies up the hill (back pedal) and then runs down while the other is doing SSH or Moroccan Night Clubs (250 total for each exercise).
  • Back to the Cloud for Can Ups:  Grab a bench, plank position with cans in front of you.  Place one can up on bench from plank, then merkin, then other can up on bench, then merkin, then one can back down on ground, merkin, and other can back down on ground and merkin.  That’s 1.  Do 10 of those.
  • Mosey back to AO

MARY:
Code Brown led in some Canned Thors, then some Canned Dollies
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Food drive message: “Another of his disciples, Andrew, Simon Peter’s brother, spoke up, ‘Here is a boy with five small barley loaves and two small fish, but how far will they go among so many?”  John 6:8-10.  We never know what small thing will lead to big miracles.  Have faith and great things can happen from even the smallest gesture.

MOLESKIN:
Prayers for Pacman and his wife as she goes to Vanderbilt for evaluation of eyesight issues.
ANNOUNCEMENTS:

  1. Last week for the food drive!  2) Brolympics on Nov. 9.  Sign up now!!

Let the Word of Christ Dwell in JUCO Richly

THE SCENE: 42°F or so and clear. Some microflexing was probably going on before we got moving but at the end nobody was cold in the least.

F3 WELCOME & DISCLAIMER: I’m not a professional anything, personal trainer, or even a pool boy (however my name my suggest the latter).

WARM-O-RAMA:
All of these are OYO but started by the Q:

3 x Inchworms forward (moving arms only)
3 x Inchworms backward (moving legs)
3 x Toe Touch Squat and Reach (3 each arm)
3 x Werewolf (downward dog to upward dog back to downward dog = 1 rep)
3 x Stationary lunges forward (3 each leg)
3 x Stationary lunges left
3 x Stationary lunges right
3 x Stationary lunges backward (3 each leg)

THA-THANG:
From the AO to Freshman hill, Double Applesauce (aka 2-column) Falling Indian Run (like Do-ah-diddy but the front only wait 3 seconds between the next man falling off & exercising) with the front of the line falling off aka stepping to the outside of the two lines and doing 1 Burpee & 1 Star jack off the front from the AO to the parking lot next to Freshman Hill. We added 2 Burpees & 2 Star Jacks about 2/3 of the way there.

Individual Competition: Exercise then Mary
33 of each of the following and once done do the corresponding Mary exercise until the Q calls recover:

Exercise F3 Name Mary until Q calls done
Lunges touch ground w/hands El Capitan Pickle Pounders
Down dog to up dog Werewolf Freddie Mercuries
Burpees Burpees BBS
Starters (like Monkey Humper but the toe of one foot is directly behind the heel of the other). Do 33 each N/A LBC

Team DORA Competition: (teams of 3 -S/O to Guardrail for the name)
1 person running or at Station 1 / 2. Rotation is as follows:
Station 1, run up the stairs and back down to Station 2, Station 2, run to Station 1

Variations
Station # Base Exercise 1st Rd 2nd 3rd 4th
1 Squats Parallel Below Parallel Pistol Quarter
1 Stationary Lunge Forward Left Right Backward
2 Merkins Normal Diamond Tempo Wide
2 CMU’s Colt ’33’s OHP Tricep Extensions (Bent Over) Rows

Next time we do Team DORA I’ll probably still have 2 stations but more reps per exercise and maybe fewer exercises at the station and/or variations, writing it out linearly what each team should do. All feedback is welcome!

Repeat Double Applesauce Falling 1 Burpee + 1 Star Jack on the way back to the AO. Wagon Wheel as necessary then Jailbreak at the stop sign.

MARY:
Ain’t nobody got time for that. (Also we did Mary during the individual competition)

COUNT-OFF & NAME-O-RAMA

27 HIMs (7 from JUCO Rush – Track Day joining for the COT), 1 FNG -Welcome Rusty Noodle!

CIRCLE OF TRUST/BOM:
I thought I was saved when I prayed a prayer at 10 years old thinking I was a Christian. My life for 23 years reflected otherwise and this year my grievous sexual sin caused my wife and I to not only separate but are likely divorcing. On June 24th, the night after my wife kicked me out of the house, God woke me up at 3am and convicted me of my sin, confessing and repenting (turning) from my sin and truly surrendering my life to Him as a true follower of Christ.

Along the way this summer I have had many trials, but the thing that I’ve been impressed upon most is how God’s Word has changed me. When I have put it in, it has NEVER returned void. So, to emphasize the importance of putting the Word in our hearts and our minds and letting it fill us, I recited from memory Colossians 3:1-17 (this is why we did 3 and 33 of everything today ICYMI):

If, then, you have been raised with Christ, seek the things that are above, where Christ is, seated at the right hand of God. Set your minds on things that are above, not on things that are on earth. For you have died and your life is hidden with Christ in God. When Christ, who is your life, appears, you also will appear with Him in glory.

Put to death, therefore, what is earthly in you: sexual immorality, impurity, passion, evil desire, & covetousness, which is idolatry. On account of these the wrath of God is coming. In these you too once walked when you were living in them, but now you must put them all away: anger, wrath, malice, slander, and obscene talk from your mouth. Do not lie to one another, seeing that you have put off the old self with its desires, and have put on the new self which is being renewed in knowledge after the image of its Creator. Here there is not Greek & Jew, circumcised & uncircumcised, Barbarian, Scythian, slave, free; but Christ is all and in all.

Put on then as God’s chosen ones, holy & beloved, compassionate hearts, kindness, humility, meekness, and patience, bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. And above all these put on love, which binds everything together in perfect harmony. And let the peace of Christ rule in your hearts to which indeed you were called in one body. And be thankful. Let the Word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing songs and hymns and spiritual songs with thankfulness in your hearts to God. And whatever you do, in word or deed, do everything in the Name of the Lord Jesus, giving thanks to God the Father through Him.

God’s Word is so important to us we should prioritize it over everything. We should take it in slowly, daily, and consistently. It should be more precious to use than anything and we should fight to put it before us so we are changed by it and have it ready at all times when we are under spiritual attack or temptation from anywhere. It does so much for us (2 Timothy 3:16, Hebrews 4:12, Psalm 119:9-11, and many more),

3 questions to consider about God’s Word:

1. Are you prioritizing time in the Word and with Christ above all else?
This means over breakfast, lunch, sleep, Netflix, even F3 and working out. Nothing is more important than Christ’s Word.

2. Are you memorizing Christ’s Word so it is always with you, dwelling in you richly?
-Pick Scriptures and passages that speak to where you are- for me it was Psalm 51 and of course you can start in Colossians 3 if you’re unsure. But start somewhere – and soon!
-Use index cards to review multiple times/day, recite it in the bathroom instead of being on your phone.
-Fast from other things and devote time to the Bible.

3. Are you talking about God’s Word with people in your life?
With your wife, your kids, your usmall group, other F3 HIMs, friends, & coworkers.

MOLESKIN:
Prayed for Messi, his wife, and the doctors doing surgery on her as well as Dillard (Commission’s mentor).
ANNOUNCEMENTS:
F3 Brolympics coming up soon November 9th! JUCO vs. Woodshack!