F3 Knoxville

Tag: Slide Rule

Barney’s Beatdown

THE SCENE 43 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Cherry Picker x 15 IC
Arm Circles F&R x 11 IC
Skyhawk Merkin x 15 IC
Hillbilly Walker x 15 IC

Triple Threat on the Main Lot
Barney has 3 Friends – BJ, Baby Bop, and Riff. Riff is the Runner, Baby Bop is doing Little Baby Crunches, BJ is doing Merkins.  Riff runs and relieves  Baby Bop who is doing LBCs.  Baby Bop changes to Riff and runs back to relieve BJ and starts doing Merkins.  Rinse and Repeat x 3-4.

Mosey to side lot

BOMBS
Barney has another friend called Dora:  BOMBS – with a partner:
40 Burpees
80 Overhead Claps
120 Merkins
160 Big Boy Sit ups
200 Squats

Mosey to Playground

11s
Derkin and Box Jumps OYO
Big Boys when finished.

Mosey back to SP

Quick Lap
Sideways cross over run (karaoke) along 1st side, 5 burpees in corner
backwards run along 2nd side, 5 Squat Jacks
Sideways cross over run (karaoke) along 3rd side, 5 burpees in corner
backwards run along 4th side, 5 Squat Jacks

MARY
Rosalitas (Vertical Dollys) x 15 IC
Boat Canoe OQ
Pickle Pounders x 15 IC

COT
CountORama // NameORama

BOM
I have been thinking quite a bit about being a good steward of what God has provided.  God owns everything – (Psalm 24:1-2).  The earth is the LORD’s, and everything in it, the world, and all who are in it.  Accept what you have – (1 Timothy 6:7-8) Basically this verse says you come into the world with nothing and leave with nothing.  Seek first His Kingdom, and submit your requests to Him – (Matthew 6:33) But seek first his kingdom and his righteousness, and all these things will be given to you as well.

Guys, realize that we are here to simply manage what is already His.  We need to seek out his kingdom, his righteousness and aim to use what he has blessed us with for His glory rather than our own.

Escape the Asylum

THE SCENE 43 and clear

F3 Welcome & Disclaimer

THE THANG
COP
Burpees x10 OYO
Burpees x9 OYO
Squats x20 IC
Windmill Merkins x10 each arm IC
4ct Baby Arm Circles Forward x12 IC
4ct Baby Arm Circles Forward x12 IC
Diagonal Lunges x12 each leg IC

Mosey to open field on the other side of the Asylum (SP2).

Task Master
Split the group in to two teams. Each team has a task card. As a team they must complete each task in order as it appears on the list. Teams must move around the AO together completing the tasks with team weight (60# sandbag).

Task Card 1

  1. Perform 20 star jumps and 20 wide merkins where you are right now.
  2. Run to the stairs in front of the asylum and complete 8 stair runs (up and down is one rep, touch each step…no skipping) two at a time while rest of team planks. Switch until all are done. When everyone is done do 20 diamond merkins together
  3. Run to the other side of the asylum, the area known as the “basement.” Use the CUMs to complete 2 rounds of 20 curls, 20 4ct American hammers, 15 squat presses.
  4. Run to the trail at the bottom of Everest and complete 15 burpees, 40 BBS and 30 lunges (each leg is one rep).
  5. Run to the entrance of the park (Northshore entrance, not the one across from the cemetery) and complete 15 4ct shoulder taps, 40 merkins, 15 lunge jumps (both legs count as 1 rep), 20 4ct flutter kicks in the grass.
  6. Run to the open area to the right of the road and complete 4x 10 high knees + 2 tuck jumps, 20 Superman swims.
  7. Run to the hill and complete 7s of side lunges (both legs count as 1 rep) and 8ct body builders (start with 1 rep at the base and 6 at the top)
  8. Run to the field in front of the asylum and complete 40 smurf jacks (single count), 25 Dry Docks and 40 LBCs.
  9. Return to SP2

Task Card 2 (everything in task card 1 just in the opposite order after Task 1)

Mosey back to the SP1

MARY
Hello Dolly – x20 IC
Flutter Kicks – x20 IC

COT
Number off and Name-O-Rama

BOM
“Spiritual warfare is not fighting darkness to restore wholeness.  It is fighting darkness to release virtue.” Larry Crabb

“Do not be overcome with evil, but overcome evil with good.” Rom. 12:21

Understanding that our world is marked conflict and struggle impacts our understanding and experience of the world.  For example:

  • When we find ourselves experiencing hard times we don’t need to be blindsided…it is normal. This world isn’t as it should be.
  • The good that is in the world is worth fighting for!
    • The love of a spouse
    • The love of our kids
    • The innocence of children
    • Relief and of the oppressed
    • The preservation of what is good, right and lovely.
  • The importance of vigilance and “training in righteousness!”
    • Not perfection, simply doing what’s right.

We have another compelling reason to lock shields with other like-minded men. Despite what we see in movies and on TV, men don’t survive war alone…they survive and thrive within a team…within a TRIBE.

Hwy 6…

THE SCENE 59 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH                           ICx20
Squats                       ICx20
Carolina DryDocks    ICx15

Mosey toward the Saturday AO for a modified Route 66 (called Hwy 6 this morning to honor our friends in College Station, TX)

Highway 6
PAX were instructed to run the length of 11 light poles, stopping at each light pole to perform increasing reps at each pole (1st pole = 1 rep; 2nd pole = 2 reps; rinse and repeat to the 11th pole)
1st circuit:          Burpees
2nd circuit:         Squats
3rd circuit:          Merkins
4th circuit:          Star jacks
5th circuit:          Carolina Dry Docks
6th circuit:          Mountain climbers

Audible called at 6:05 am for a plank sequence; followed by a set of merkins (ICx15)

Mosey back to the AO for a round of Mary:

MARY
Flutter kicks by P-nut                          ICx20
Leg raises led by Leonardo                 on command
American Hammer led by Barbie        ICx25
Runner’s stretch led by Elvis               on command

COT
Count-o-rama, Name-o-rama,

BOM
We all have folks in our lives that we owe a debt of thanks.  P-nut challenged the PAX to reach out to someone today and thank them for making a difference in their life.  Read Colossians 3:15

MOLESKIN
Great effort by all the PAX on a chilly Friday morning.

Keep Moving…

THE SCENE 58 and clear

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x30 IC
– Windmill Merkins x10 IC
– Narrow Squats x20 IC
– Arm Circles Forward x15 IC
– Arm Circles Backward x15 IC
– Imperial Walkers x15 IC

Mosey to bottom of hill between the parking lot and the baseball field

Strength Sprints
Starting at the bottom of the hill…
– 20 Prisoner Squats
– Run to top of hill, do x15 4ct Mountain Climbers
– Burpee broad jump to the first cone, do x15 CMU Presses
– Alligator Crawl to second cone, do x15 Diamond Merkins
– Lunge to third cone, do x10 Jump Squats
– Run back to start

Rinse and repeat, AMRAP in 10 min

Mosey to pavilion and grab a Battle Buddy

Bench Work
3 Rounds, each round 2.5 min with 30 second break between rounds.  Battle Buddy 1 performs Exercise 1 while Battle Buddy 2 performs Exercise 2, then switch.  Rinse and repeat until time runs out.
– Rd 1: Exercise 1 = Step Ups x15/leg; Exercise 2 = Bench Dips
– Rd 2: Exercise 1 = Bulgarian Split Squats x10/leg; Exercise 2 = Let Me Ups
– Rd 3: Exercise 2 = Side Step Ups x10/leg; Exercise 2 = Decline Carolina Dry Docks

Mosey to bottom of hill near parking lot

Hill Sprints
At the bottom x10 Superman Swims
At the top x10 Jump Squats

Rinse and repeat x4

Mosey to SP and circle up for MARY

MARY
Flutter Kicks x25 IC on 4ct
Side Crunches x25 IC each side
BBS x30 OYO
Hello Dollys – x25

COT
Number off and Name-O-Rama

BOM
“I have two types of problems, urgent and important.  Urgent are never important, and important are never urgent.” – Dwight Eisenhower

“Put first things first and we get second things thrown in: put second things first and we lose both first and second things.” – C. S. Lewis

“But seek first the kingdom of God and his righteousness, and all these things will be added to you.” – Jesus (Matthew 6:33)

Points to reflect on:
1.) Are you clear on what things are “important” and what things are “urgent” in your life?
2.) Where are you sacrificing the “important” for the “urgent?”

MOLESKIN
Another beautiful East Tennessee fall morning!  The PAX was quite but determined this morning.  We kept moving, worked hard and got better.  Can’t get much better than that!

Mosey with Mayberry

THE SCENE 69 and clear

F3 Welcome & Disclaimer

THE THANG
COP
Burpees
Imperial Walkers
Merkins

MOSEY w/ Mayberry
50 tuck jumps
50 mtn climbers
50 lunges up the hill
50 pull ups
50 squats
50 LBCs
50 burpees

THE RANGE
10 Merkins
1 forward roll (add one each round)
Aimed in duck walk
5 celebration jumps
x5

SWAT guys get the girls
50 bicep curls
50 tri extensions
50 Merkins
50 Single leg deadlifts

AO Abs
20 bicycles
20 pickle pounders
20 BBS
20 Russian twists (4ct)

COT
Count-o-rama / Name-o-rama

BOM
My man Frosty, put it on my heart to talk about something we don’t do.  Something that even when we set out to do it we sometimes call an abort or chicken out at the last minute.  My fellow Christians and I are called to witness, or go out and spread the word about our Savior to others.  How quickly we talk about F3, invite other men to F3, wear F3 shirts, post on the F3 site or even post in on our F3 GroupMe, FaceBook, Instagram or whatever, but how often we fail to go out and teach others about Jesus.  Whether it be for societal reasons, or our own personal fears.  (I know I struggle with feeling that I will say the wrong thing and scare people off. ) However, what we need to know is that when we speak about Jesus, He will give us the words he wants us to speak.  He will work in us, through us, and use us to spread His message.

Mark 16:15-16
“He said to them, “Go into all the world and preach the gospel to all creation. Whoever believes and is baptized will be saved, but whoever does not believe will be condemned.”

I don’t want our brothers, F3 or otherwise to be condemned.

MOLESKIN
21 men showed up to go on a Mosey with me today.  I tried to make it challenging, and contrary to the mumblechatter I was NOT trying to have anyone splash merlot. I also wanted to push some of the PAX to try things.  If we go into a challenge thinking we won’t succeed, guess what? we won’t succeed.  When you come around the corner and you see “Burpees 50” or “Pull-ups 50” written on the ground, how do you get better if you don’t try?  I am proud to say that everyone in this PAX tried.  No one gave up and quit, everyone kept moving and working hard.  I give it to the PAX that they went on a Mosey with me and never gave up.

Also “Nice roll Hondo” to my man Junk.