F3 Knoxville

Tag: Ribbed

Fear the Lord

THE SCENE:

68 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick mosie around the outhouse

SSH x20 IC
Cherry Pickers x10 IC
Some o’ this, Some o’ that
THA-THANG:

Tre UP! Get a CMU and a pair of rocks

FEAR THE LORD (Dora Exercise)

Partner 1: rock/CMU exercise

Partner 2: run to the hill

Partner 3: Hill exercise

Rock exercises: 200 total each

Flys (2 rocks)
External rotation curls (2 rocks)
ABCs (Alphabet x6)
Rows (big rock)

Tricep extensions
Hello Dolly
Elf on the shelf (lift, reach across overhead)

Lazy Boy Curls (palm up grip)
Overhead Press
Reverse crunches
Dry docks

Hill exercises: 20 each
Wide Merkins
Imperial Walkers
Squats
Derkins
OPP (one armed pickle pounder)
Mountie Squats (toes out)

MARY:
Didn’t we do enough during the beatdown?
COUNT-OFF & NAME-O-RAMA
Tank,  shooter, Tweety, Bowflex, Butters, Frosty, Bartman, Farva, Fluteloop, I-beam, Respect, Snitch, Wagon Wheel, Booger, Laettner,  Abacus, Detention, Woodshack, Deadhead, Ribbed, Podium, LA-Z-Boy, Waxjob, Smoker
CIRCLE OF TRUST/BOM:

I have a colleague w/ wisdom and maturity issues. Started praying about him, and then for him to develop more maturity and wisdom. God chuckled at me. “It takes one to know one, my boy! Don’t you remember when this was you?”

Immediately I had the words of Proverbs 9 in my head. The fear of the Lord is the BEGINNING of wisdom.

I do remember, because it wasn’t too long ago and I consistently fail in these same things. The fear of the Lord is the BEGINNING of wisdom.

I don’t know where the end is, but the beginning of wisdom is fearing the Lord. This isn’t about being terrified or feeling guilt and shame for our wrong doing. This is about recognizing the natural order of things and in whose world we are living. Recognizing whose children we interact with every day and just how much He loves us…AND them! We are loved as sons, but we bear the responsibility to carry that name!

We all think we’re football experts. We’ll talk for hours about what needs to change. We’ll tweet endlessly, and even call into radio shows to second guess decisions. But none of us would walk into Jeremy Pruitt’s office and presume to tell him what he needs to do or how he could do it better. Why? ‘cuz that’s his world and we KNOW we don’t belong in charge of it.

Apply the same to God. You are not in control of half of what you think you are, and you mismanage most of what you are in control when you do it under your own steam. Recognize whose you are and in whose land you live…change that perspective and you’ll see some new wisdom come your way.

“The fear of the Lord is the beginning of wisdom, and the knowledge of the Holy One is insight. For by me your days will be multiplied, and years will be added to your life. If you are wise, you are wise for yourself; if you scoff, you alone will bear it.”
‭‭Proverbs‬ ‭9:10-12‬ ‭ESV‬‬
http://bible.com/59/pro.9.10-12.esv MOLESKIN:
This was a tough workout, but a pretty fun one. Lots of mumble chatter and sore muscles. I was proud of the men.

ANNOUNCEMENTS:
Hardship Hill registration is full!

A little training for Hardship Hill

THE SCENE: 58 degrees and humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 20
  • Tempo Squats IC x 10
  • Cherry Pickers IC x 10
  • Merkins IC x 10

THA-THANG:

Set up a miniature obstacle course around the new path. Not sure the exact distance, but each lap was probably somewhere between 1/2 – 3/4 mile long. The objective was to put in some miles, so there were only 4 “obstacles” along the way.

  • 5 Dive Bombers
  • 10 Hand-release Merkins
  • 10 yard Crab Walk
  • 20 yard Bear Crawl up the hill

Ended up doing 4 laps.

MARY:

  • Sweat Angels IC x 15
  • SSH IC x 10
  • Flutter Kicks IC x 20
  • SSH IC x 10
  • Finished off with some plank work

COUNT-OFF & NAME-O-RAMA

21 strong – 1 FNG (Contact)

CIRCLE OF TRUST/BOM

Nothing groundbreaking – just have been reflecting on how F3 has impacted my life, how much each of these brothers means to me, and how God has used them in my life. I’m thankful for the opportunity to be around so many HIMs.

Also, a big shift for me in how I viewed F3 happened when I started Q’ing. By leading the group, I felt a sense of ownership and accountability that wasn’t present before. I cared more deeply about the other men, about the mission of F3, and it gave me confidence to push past my own comfort level. If it’s been a while since you’ve Q’d or if you’ve never Q’d before, there are so many guys that would love to help you to plan/execute a workout. It’s not only a great way to serve others, but it’s also a great way to grow as an individual and as a leader.

Burpees, 11s, and round-house kicks in the throat

Asylum 4/25
THE SCENE: Finally dried out. 50s. Couldn’t be better.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x 25 IC 4 CT
This and That
2 Burpees OYO
Tempo Squats x 20 IC 4 CT
Michael Phelps
4 Burpees OYO
Merkins x 10 IC 4 CT
1 lap around the parking lot
6 Burpees OYO

THA-THANG:
Mosey to the playground, find a bench
11s: Dips and BBS
11s: Box Jumps and Derkins
Mosey to the open air chapel, plank
Mini Grinder, 4 stations per loop
Chapel: American Hammers 4CT
Cloud: BBS
AO: Burpees
Top of Baby Hill: Merkins
Lap 1: 20 reps/station (then laps of 15, 10, 5)

MARY:
Called it just in time for 1 more thing, the hill
Sprint to the top, 2 burpees OYO, back to the AO

COUNT-OFF & NAME-O-RAMA
25 got better today.

CIRCLE OF TRUST/BOM:
Don’t take your days for granted. If you love your family, if you love your friends, TELL them. Words have power. I love the men of F3, and it’s an honor to lead as we push ourselves to be better in all areas of life.

Credit to Creeper for the title.

100% Dry Beatdown.

THE SCENE: Warm-ish/light rain
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith. 

My name is Steam & I’ll be your Q this morning
I am not a professional
You are here on your own volition
Which means I don’t know any injuries you may or may not have so 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


WARM-O-RAMA:

  1. Side-Straddle Hop (SSH): 10 x 4 in cadence
  2. Flutter Kick: 10 x 4 in cadence
  3. SSH: 15 x 4 in cadence
  4. Little Baby Crunch: 10 x 4 in cadence
  5. SSH: 20 x 4 in cadence
  6. Merkin: 10 x 4 in cadence

THA-THANG:

Steam & Frank identified the 2 options for PAX

Steam: Cardio intensive workout \\ Frank: Core intensive workout

Steam’s Group

  • Mosey to Rock Pile @ Asylum Building
    • Every stop sign = 10 merkins on your own (1 count)
  • 12s @ Rock Pile
    • TOP (Rock Pile) = Rock Chest Presses
    • Bottom (Big ol Tree) = Burpees
    • 1 Rock Chest Press \\ 11 Burpees
  • Proton led PAX in squat circle until all recovered
  • American Indian style mosey back to AO
    • Every stop sign = 10 merkins on your own (1 count)
  • Last .25 mile –> sprint to the AO

Steam’s Group & Frank’s Group Link Back Up @ AO

  • Frank led core work for all PAX at AO (5 minutes)

COUNT-OFF & NAME-O-RAMA
PAX Count = 31

FNG = 1 —> Dreamer
CIRCLE OF TRUST/BOM:

” I see you” – Jim Branch/God
– I recently had the pleasure of hearing Jim Branch speak and he talked about how God sees us.
– He volunteers as a chaplain for one of the high school football teams in Knoxville and he would see that during practice, one of the seniors who was on the sidelines would call out to the players on the field when they did something good that went un-noticed.
– And he would yell – “I see you – okay, I see you” – letting them know that the efforts they were making were not unseen or un-noticed.
– He went on to talk about his son running track in high school and seeing the other kids run around the track and feeling the excitement for them but when HIS son came around, he saw him from a distance and kinda stood up on his feet because he saw him. He saw his son coming around the track and was filled with so much joy!
– That’s how God sees us. He sees you and is so delighted and overjoyed because you are His son. I love that we have a heavenly father that sees us like that
– This week I want to challenge all of us to see each other. I challenge you to see someone this week. Be that voice of affirmation – “I see you” And also understand how our heavenly father sees us.

ANNOUNCEMENTS:
Hardship Hill is coming up men! Show out to rep F3 Knoxville in F3’s first OCR event in Knox! Here is the link!

https://www.visitknoxville.com/event/hardship-hill-obstacle-course-race/8079/

A Little Variety

THE SCENE: Perfect weather – mid 50’s, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 25

Tempo Squats IC x 10

Cherry Pickers IC x 10

Merkins IC x 10

THA-THANG:

Ring of Fire with a few exercises thrown in there that we seldom do. 10 stations set up in a circle; spread out evenly between the stations; do exercise listed at each station for 45 seconds and then rotate to the next station; 30 second rest in between. Threw in a couple moseys and some lunges to the middle of the circle for variety. Exercises at the stations were as follows:

  • Kraken Burpees
  • Sweat Angels
  • Around-the-clock Merkins
  • Box Cutters holding rock in the air
  • Bobby Hurleys
  • Punch-up Merkins
  • Iron Mikes
  • Flutter Kicks holding rock in the air
  • Diamond Merkins
  • Ski Abs

Run up Little Baby Hill twice. Do 2 burpees at the top each time.

MARY:

Side Crunches – 15 each side

ATM’s

COUNT-OFF & NAME-O-RAMA

32 strong – No FNG’s

CIRCLE OF TRUST/BOM:
I was reminded of 2 important truths in my life during the Mountain Man Memorial March this past weekend.

  1. When I am focused on my own individual circumstances, I lose the ability to serve others.
  2. I need brothers surrounding me, especially during the difficult, painful times.

I was reminded of those lessons during the physical activity of rucking, but they are applicable to all aspects of life. If we are so focused on our own circumstances, we can’t be there to lift up our brothers. We can’t be present for our wives and for our children. We can’t serve others the way that God is calling us to serve.

During those difficult seasons of life, our natural tendency as men is to isolate ourselves. But more than ever, that’s when we need our brothers. We all experience peaks and valleys, and when we’re in the valley, we need a strong-hearted brother to help us get back up on our feet. As HIM’s, we need to be the men reaching out to help our fellow brothers………….and we should be humble enough to realize that we will inevitably find ourselves in the valley at some point and be in need of our brothers to lift us back up.