F3 Knoxville

Tag: Shrubbery

11’s and Dragons

THE SCENE: 74 and steamy

F3 WELCOME & DISCLAIMER: Administered


WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x5
Arm Circles Forward and Back IC x 10 each
Dive Bombers IC x5
Squats IC x10
Rocky Balboa IC x20

THA-THANG:

  • Mosey to sophomore hill. 25 Flutter Kicks IC at the bottom.
  • Bernie to top of hill and mosey to the corner

 

  • Split into two groups and and do the following for 11’s
    • Rows at wheelchair ramp
    • Squats at the trailers

 

  • Mosey to coupon pile and perform the following once through:
    • Squats x20
    • Curls x20
    • Heavy Hammers x20 (2-count)

 

  • Mosey to duck pond with a stop halfway for some Freddy Mercury’s led by Erector. Split into two groups for a Welsh Dragon Competition:
    • Welsh Dragons for 3 minutes. Team with most cumulative reps wins!
      • Team 1 (42 reps) – Team 2 (44 reps) – close one, but Team 1 falls to the dragon this time

 

  • Mosey to crosswalk and form a line along the curb. Hold Al Gore while last man in line bear crawls to the front of the line (Indian Run Style).  Next man follows when bear crawler is 4-5 men ahead. Continue this until next crosswalk

 

  • Mosey to the flag and Jail Break from Survivor’s parking spot.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:

Was Napoleon revolutionary or revolutionary? Thought taken from bottom of page 24 in “Freed to Lead” book.

We often think that we must be inventive and creative to have impact whether it be leading a workout, being a father, a husband, or at work. Napoleon invented nothing new, but instead took all of the best parts of the  inventions and creations before him and put them to good use. We can do the same in all aspects of our lives. You don’t have to come up with new ideas or inventions to lead a good workout, to be a good husband, to be a good father, or to be a successful employee. Find others that have found success before you and borrow the best parts that will work for you. This is how we can find success and move forward.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
No announcements

“The one with the sandbag…”

The Scene

Perfectly Gloomy!

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

SSH

Box Crawls

Imperial Walkers

Hand Release Merkins

Tha-Thang

Mosey to the inner loop road just over from shovel flag. We took a detour and everyone thought I was lost.

There we met an 80 lb sandbag

We divided up into groups of 2. Group 1 partner carries the sandbag ~10-12 steps then burpee (repeat sequence 3 times then run back to the first station. Group 2 will do the same and so on…While each group is taking their turn the other groups will be working on the 1st station of exercises. When the sandbag reaches the next station everyone progresses to that station. Stations were roughly .24 miles apart. 

1st station 

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Squat Jumps/Hand Release Merkins/Shin Huggers

2nd Station

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Curtsey Lunges/Carolina Dry Docks/Crab to Toe Taps

3rd Station

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Monkey Humpers/Merkins/Pickle Pounders

 

We caught up to the group with the sandbag with about 5 minutes left and finished carrying it back to the AO in the same fashion. The rest of the group alternated between bear crawl and walking. 

Mary

No time

COUNT-OFF & NAME-O-RAMA

20 HIM’s 11 for the beatdown and 9 for rush

COT/BOM

“Few men during their lifetime come anywhere near exhausting the resources dwelling within them. There are deep wells of strength that are never used.”- Richard E Byrd (American Naval Officer and Medal of Honor Recipient) MOLESKIN:

ANNOUNCEMENTS:

07/02 Convergence @ JUCO A sign-up sheet. Go sign up so that they know how much food/coffee to get and how many will be present for the speaker. https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit?usp=sharing

Mix it Up

THE SCENE: Perfect; 60 degrees and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Good mornings IC x 8
Harry rockets IC x 15
Merkins IC x 10
THA-THANG:
Mosey to the 05 lot:
Partner up (similar size):
Using the parking lot rows, alternate wheel barrow and buddy carry to the end.  Circle back for the six
Mosey to the coupon pile.
Curls IC (all together on the Q’s up) x15
Rifle carry to stadium hill
What’s the groups average age – response 39….
39 of each and then bear crawl to the top with 2 burpees at the top (avoid the skunk)
  • curls
  • jump squats (no coupon/CMU)
  • Tricep extension or skull crushers
  • Thrusters

Curls for the six… then all together 39 rows (single arm preferably)

Back to the “wall”….

Rock-a-bye Baby (x5) – People’s chair with a rock, block or any other heavy object. Chair position, starting with the heavy object over your head, bring down to chest, push object straight out (chest high) and then left to right (1 each) for russian twist, bring back to starting position over head.

Balls to the wall for each PAX count to 10

Mosey back to 05 lot. Line up and then… run to first line, lunge to second and then burney back.  Increase the run by one each time (to three).

Jailbreak back

MARY:
Xs and Os IC x 15

Dealers choice – Archie (American Hammers), Booster (Hello Dolly), Mailbox (Heals to Heaven)
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Hopefully today you’ve been exposed to a new workout. The goal was to get us out of our comfort zone a little.
Think about your daily routine a little. Maybe you come here, eat, run to the office, do some sort of hobby or kid activity, etc.
What if your best laid plans and goals were thrown off for some reason….there are terrible ways that can happen like losing your job or an accident, but there are also positive ways like job opportunities, unexpected callings or kids
The character of a person…and in this case a MAN… is how you react in those situations. I don’t want a show of hands, but if you cringed or had a negative reflection of how you would probably react…then you need to remember that gods in control. You should feel comfort in Him and fall back on your values and trusts that you are in good hands.
Sometimes He like to take us out of our comfort zones and frankly laughs at them. He’s laughed at mine twice over the past year…
Matthew chapter 4
Jesus, God’s son is the trustworthy one
On the heals of fathers day, this hits home to me because those unexpected calls have caused me to hesitate…which to me has seemed like a failure in grasping His plan for me and our family. However, he’s trusting in me to care for his children and I hope that I can be the father and the example that they need

MOLESKIN:
ANNOUNCEMENTS:
Continue to fill the calendar and don’t hesitate to switch it up if someone wants the Q (i.e., VQ).

Convergence on Jul 02 at JUCO

Joy of Tire Flips

THE SCENE: more hot and humid weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Projectivator, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 15 Imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the recruitment center. Grab a CMU and circle up. As a timer for each exercise, 5 PAX, one at a time, do 3 tire flips as all others do the exercise. After a set of 15 total tire flips, switch to the next exercise in the list. The exercises are as follows:

  • Merkins
  • OHP
  • Tricep extensions
  • Curls
  • Rows
  • LBCs
  • Heavy Freddie’s
  • Goblet squats
  • Heavy Lunges
  • Burpees block jump overs

We got two full rounds in. Mosey back to the shovel flag.

MARY:
No time left for Mary.
COUNT-OFF & NAME-O-RAMA
24 for a surprise celebration!
CIRCLE OF TRUST/BOM:
“Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.” – James 1:2‭-‬4 NASB1995

This is definitely one of my favorite passages, but it is tough. We are instructed here to consider it joyful to encounter trials. These trials have a purpose: to perfect our faith. Perfected faith results in a heavenly home when our life on earth is over. So, sometimes life is hard, but if we endure, our faith will be perfected.

MOLESKIN:
So YHC noticed a few weeks ago, that I was approaching my 100th Q for F3 Knoxville. However, I had no idea that my brothers had orchestrated a celebration in my honor! What an amazing group of men that are in this brotherhood! Thank you all so much for the love and support.
ANNOUNCEMENTS:
Convergence at JUCO on July 2nd!

little known facts about laziness #1

THE SCENE: Muggy, humid, 101% humidity and also just alot of water in the air.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry pickers
  • Harry Rockets
  • Baby arm circles forward ‘n back
  • tempo merkin
  • tempo squat
  • stretch OYO

THA-THANG:

Descending Ladder

Complete the given number of reps for all 19 exercises. Mosey a short distance. Drop the top exercise and start again at 18.

  • 19 Mountain Climbers
  • 18 Diamond Merkins
  • 17 Tricep Extension
  • 16 Dry Docks
  • 15 Crab Toe Touches
  • 14 Bench Presses
  • 13 Big Boy Situps
  • 12 Squats
  • 11 Baby Arm Circles (each direction)
  • 10 Step-Ups
  • 9 Calf Raises
  • 8 Freddie Mercury’s
  • 7 Side Straddle Hops
  • 6 Bicep Curls
  • 5 Merkins
  • 4 Lunges
  • 3 Overhead Presses
  • 2 Jump Squats
  • 1 Burpee

MARY:

None, our timing was impeccable.

CIRCLE OF TRUST/BOM:

Little known facts about Laziness #1

Lazy are good at risk assessment

Prov 22:13

The sluggard says there is a lion outside. I shall be killed in the streets!

Notice the sarcasm. Proverbs isn’t very gentle to the lazy.

Prov 26:13

The sluggard says “There is a loin in the road! There is a loin in the streets!”

Again about the lion in the road. The lazy guy sure is milking this lion excuse. This is repeated twice which is interesting. Some of the sharpest criticism in proverbs is directed toward the lazy.

Prov 20:4

The sluggard does not plow in autumn. He will seek out the harvest and have nothing.

At  least the excuse has changed here. The sluggard has moved on. The idea of autumn is that it’s a little cold or chilly. It’s just a little hard to do the work right now. Something to keep in mind, I might have to try it out next winter.

Proverbs paints a picture or holds up a mirror. This is what laziness looks like. We have a chance to look at it and consider if it’s us. What in our life might look like this.

Today, consider this picture. Do you see yourself?

More little known facts about laziness to come.

ANNOUNCEMENTS:
July 2nd, Convergence on JUCO.