F3 Knoxville

Tag: Smalls

Spiritually Strong

THE SCENE: Cloudy and cool, temps in low 50’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, Plank Stretches, Cherry Pickers, Little of This and That
THA-THANG:
Mosey to parking lot directly across the street from Northern Ball Fields parking lot.  We will break into four groups, one in each corner of the parking lot.  We will perform each exercise listed, first doing 20 of each exercise, then follow directions to go to next corner of the parking lot.  We will rinse and repeat after going around the parking lot once.  Here are the exercises for each corner:

  • Corner 1:  20 Star Jumps.  Bernie Sanders to Corner 2.
  • Corner 2:  20 Diamond Merkins.  Bear Crawl to Corner 3.
  • Corner 3:  20 Plank Jumps.  Sprint to Corner 4.
  • Corner 4:  20 Big Boy Sit-ups.  Lunge to Corner 1.

Mosey to Alleyway that goes to northeast corner of the Admin Bldg.

We will break into teams of two and do Doras.  One teammate does exercise while the other runs to end of parking lot, does ten merkins and runs back.  Each team will do 100 of each of the following exercises with bricks that will be placed by a curb along the alleyway.

  • Overhead presses
  • Curls
  • Rows (with bricks at sides)
  • Tricepts
  • Wings forward
  • Wings up
  • Wings down
  • Wings in

Mosey to roadway in front of admin bldg.  Cones will be set up for suicide runs. We will do suicides to each of five cones laid out ahead.  Afterwards do Baby Crunches until all men finish.  Do suicides again but this time do 15 Squats after returning to start from each cone.  Get bricks that were set up for Doras.

Mosey back to AO to drop off bricks. 

Mosey to Playground.  We will do five sets of Bench Jumps with 20 second rests in between.

Mosey to AO.

MARY:
20 Hello Dollies, 20 American Hammers, 20 Pickle Pounders, ATM’s.
COUNT-OFF & NAME-O-RAMA
Fourteen men with one FNG, his hospital name is Roman Marshall and his F3 name is “Fozzie.”
CIRCLE OF TRUST/BOM:

Psalm 46: 1.  God is our refuge and strength, our very present help in time of need.

Our F3 workouts increase our physical strength and stamina.  But in F3 we also focus on spiritual strength.  In fact, it is the Fellowship and Faith parts of F3 that give credence to the importance of increasing our spiritual strength.

Looking into the subject of “spiritual strength” I found some good advice in an article from a website called PowerofPositivity.com.  It listed seven exercises for spiritual strength.  I am listing these below, making my own comments about them, and adding one more exercise at the end of the list.

1.  Spend more time with loving/encouraging family and friends.  I agree that being with family and friends is  important but I also want to put emphasis on the word “encouraging.”  We need to surround ourselves with those who encourage us.  We get enough pessimism from watching the news and listening to people complain, gossip or argue.  We need to get near the type of people who are going to push us forwards, not backwards.  One of the things I love about F3 is being surrounded by men who encourage me to get better.

2.  Go outside as much as possible.  I like this one.  What do we do in F3?   We get outside to workout, whether rain or shine, no matter what the temperature is.  There is something about being outdoors that makes us healthier.  We connect to nature, to God’s creation.  We are in His space, free yet a part of Him.

3.  Reduce distractions (TV, Radio, Internet, Newspaper).  I agree that we tend to spend too much time absorbed with media.  In my church, on youth group trips such as church camps, we have required that students give us their cell phones for the time spent on the trip.  They get them back on the bus ride back home.  We ourselves only use our cell phones for emergency purposes on these trips.  We have found the students (and us adults) are less distracted, more connected to one another and God, and happier when we implement this policy.  We are more free to think about truly important things and to use our minds to imagine and create.

4.  Observe your thoughts about the people around you.  The website article talked about putting away judgemental thoughts and trying to have positive thoughts about others you know or encounter.  Focusing on gossip and judgement does not serve others.  I would rename this 4th exercise “praying for the people around you”.  It is amazing what happens if you start praying about your coworkers, your neighbors, even strangers you happen to meet.  You don’t have to tell them your praying.  Just do it.  You will find yourself having a better connection to those you pray for and even find your prayers coming true.

5.  Step out in faith.  This means getting bold in your faith, being willing to take on challenges and even threats from others in your faith.  You may get sneered at or criticized but push on in the face of adversity.  The website arrticle has some words that I think are powerful in regards to this exercise:  “There may be forces that have an investment in keeping you from receiving your best life, but when you decide to stand up or speak out, knowing that your faith is bigger than your fear, the illusion of fear that’s trying to hold you down will diminish and eventually disappear.”  The other words from the website I want to quote are “Know that the Divine has got your back.”

6.  Be of service to others.  Is a true HIM one that is focused on serving himself.  No, a true HIM is focused on serving others.  Do we grow spiritually strong by focusing on ourselves?  No.  We grow spiritually strong by serving others.

7.  Make prayer/meditation a habit.  Our awesome PAX leader, Cap’n Crunch, talks about making the HC, the Hard Commit to show up in the gloom for workouts in order to make ourselves better as men.  In the same way, to be spiritually strong, to get truly closer to God, to the Higher Power, to the Divine, we need to make the Hard Commit to pray.  It is through this commitment to communicate with God that we make it a habit.  And it is though this habit, this connection to God each day and at least several times a day, that we grow in spiritual strength.  And when you do it, don’t only listen to what you have to say to God. . . listen to what God has to say to you.

8.  Be grateful.  This is not an exercise that was listed in the website article but one that I have added.  We need to recognize, to truly see, and be grateful for what God has given us.  The people that I know who are spiritually strong have this strength of being grateful.  That gratefulness can get people through some mighty tough times.  Gratefulness keeps us positive, gives us hope, helps us focus on the road ahead, and leads us to glorify God.

ANNOUNCEMENTS:
F3 Olympics next Saturday at Asylum.  Register online or get to Asylum at 6:30 am to register.  November 17 is launch for Cleveland, TN AO.  Let Abscess know if you can go with us to the launch.

Trials and Wall Sits – One and the Same

THE SCENE: Extra gloomy – 40 degrees with dense fog

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Tempo Squats IC x 10
  • Cherry Pickers IC x 10
  • Baby Arm Circles IC (forward & reverse) x 13
  • Merkins IC x 10

THA-THANG:

Mosey to the pavalon for a little bench work. Grab a battle buddy – one partner does wall sits while the other does the following 2 exercises on the bench:

  • Bench Rows (12 reps)
  • Tricep Dips (12 reps)

When the partner on the bench finishes his reps of both exercises, switch (partner 1 does the bench exercises and partner 2 does wall sits). Total of 5 sets each. After that, same thing but switch up the exercises on the bench:

  • Derkins (10 reps)
  • Box Jumps (10 reps)

Total of 5 sets each. Once completed, one more round with Bulgarian Squats – 10 reps each leg and 5 sets total again.

Mosey over to the parking lot next to the playground for a set of 11’s – Merkins at one end and Jump Squats at the other end.

MARY:

Just enough time for 20 Flutter Kicks IC, 12 Supermans IC, a little plank work, and Cap’n Crunch finishing it off with some ATM’s

COUNT-OFF & NAME-O-RAMA
22 strong – no FNG’s

CIRCLE OF TRUST/BOM:

James 1: 2 – 4 “Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance. Perseverance must finish its work so that you may be mature and complete, not lacking anything.”

Monday = Tabatas, Bear Crawls and Burpees

THE SCENE
34 and Clear

Welcome & Disclaimer

 

THE THANG
COP
SSH x30 (IC)
Tempo Squats x15 (IC)
Tempo Merkins x15 (IC)

Line up on curb
Run to far curb, stop half way and do 3 burpees, run back
4ct Diagonal Lunges x14(IC)
Run to far curb, stop half way and do 3 burpees, run back
Dive Bombers x15 (IC)
BAC Fwd x12 (IC)
BAC Bkwd x12 (IC)
Run to far curb, stop half way and do 3 burpees, run back

 

Tabata Terror
Divide up into 4 stations.  At each station, complete the exercise listed using at Tabata format (8 rounds, 20 seconds on 10 seconds off).  After eight rounds rotate counter-clockwise all the way around the parking lot and to the next station.

Exercises:

  • Station 1: Merkins
  • Station 2: Froggy Squats
  • Station 3: Dry Docks
  • Station 4: Tuck Jumps

 

Bearway to Heaven
Bear crawl suicides in the parking lot with burpees in the middle of each suicide.

Bear crawl to first line perform 7 burpees, bear crawl back.  Bear crawl to second line, 6 burpees, bear crawl back.  Continue until you get to 7th line, perform 1 burpee and bear crawl back to start.

 

MARY
American Hammers – x20 (IC)
4ct Flutter Kicks x20 (IC)

 

COT
Number off and Name-O-Rama – 27 PAX

 

BOM
“Never mind likes and dislikes; they are of no consequence.
Just do what must be done. This may not be happiness, but it is greatness.”

– George Bernard Shaw

I’m convinced that our culture’s relentless pursuit of comfort and convenience has robbed us of any sense of significance and meaning.  A life lived for self eventually implodes, leaving men empty and filled with regret.  We are not created for comfort, we are created for purpose and impact.  The pursuit of comfort and convenience breeds complacency.  The pursuit of purpose and impact fuels greatness.  We were made for greatness.

The thing is, we’ve confused greatness with success.  Martin Luther King Jr revealed the secret to greatness, “Everyone has the power for greatness, not for fame but greatness, because greatness is determined by service.”  It’s not what we get, it’s what we give.

Every day we wake to multiple opportunities to serve, opportunities for greatness.  Keep your eyes and hearts open brothers.  When you see the opportunity…seize it!  If it’s hard, embrace it!  The world is waiting for men of integrity and courage to assume their roles and lead.  You don’t need permission, you have already been commissioned.

 

Submitted by Cap’n Crunch

Earn the Stargazers!

THE SCENE: Started out clear and bright, but clouds and fog moved in to keep us cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x8 IC
SSH x5 more just for Crawdad, who rolled up late…
Crabettes (Like Rockettes, but from crab position) x20 IC
Cossack Squats x20 IC
Mountain Climbers x10 IC
Walk toes forward as far as possible toward planche position for 10 more IC
Walk toes backward until abs are fully engaged, 10 more IC

THA-THANG:
Mosey toward the base of Everest, stopping about halfway for 15 Inchworm Merkins OYO

At the base of Everest, 10x Travoltas each side

Promised everyone 30s of Stargazers after an AYG charge up Everest. If you can breathe when you get there, you didn’t push hard enough…
30s count is OYO, then flutters until everyone has had their 30s.

Everyone grab a CMU-equivalent coupon (1 per person) and partner up.
Coupons go in a line about 10 yards away. Entire group goal is to move all coupons to a line about 70 yards away.
One partner runs to the nearest coupon, does 3 Burpee Broad Jumps with coupon to advance, then mosey back to switch with partner.
Stationary partner alternates between squats and crabettes after each trip.

Once all coupons are across the line, everyone grab one and mosey partway down Everest, line up across the hill for Tombstone Toss.
Everyone toss coupon as far up the hill as possible. Bunny hop to your coupon, pick it up, and continue hopping until you reach the furthest one. Once everyone has arrived at the furthest one, toss again.

When everyone has reached the top of the hill, put away coupons and 10 Hand Release Merkins OYO.

Mosey back toward the AO, stopping at the corner for a 30/30/30 of merkins, big boys, and squats.

Q noticed the big ol’ stone block monument thing just sitting there, so 10 Derkins on the block

MARY:
Mary started out with 10ct Stargazers, just because I’m nice…
30x flutter kicks IC (with a small rest as Crawdad attempted to avoid being run over…)
15x slutter kicks IC
15x side crunch IC (each side)
4x Row Your Boat (caused a bit of a scene since traffic is kinda picking up in the park by this point)
Everyone had to hop up and allow a vehicle to exit the parking lot. This presented a great opportunity for some Monkey Humpers (x15 4ct IC)
10x Shoulder Tap Merkins
About 30s of OYO SSH to finish out the hour.

COUNT-OFF & NAME-O-RAMA
13 strong this morning, including one FNG – Snoopy (Terry Hill)
CIRCLE OF TRUST/BOM:
Ephesians tells us to love our wives as Christ loved the Church and gave himself for her. The thing that first comes to mind when you hear this is how He died for us. As men, we like to think, “Yeah, I’d die for my wife.” However, Christ gave himself fully, not just on the cross, but daily as he lived on earth. He walked dusty, excrement filled roads, lived day and night with 12 of the most annoying, bad listening, etc. guys you can imagine. Did everything that sucks with no thought for himself, poured his life into them. Through each day, look for opportunities to give yourself in those kinds of ways.
MOLESKIN:
I forgot about the Saturday relocation to the upper parking lot… Much appreciation for Hawk running down and getting me before time to start the beatdown! I had a great time working out with the Asylum PAX this morning. F3 Knoxville is full of HIMs – I would encourage everyone to be promis-Q-ous and make your way around to as many AOs as you can. Don’t worry, you don’t have to do them all in a single week!
ANNOUNCEMENTS:
Sendoff this morning for Soot (Daniel Anders) at the Overlook. Heading off to be stationed in Colorado Springs.

Terra Firma Triple Decker

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Burpees OYO x 10
  • This/that stretch

THA-THANG:

  1. Mosey to the grass hills that lead up to the Asylum building.  It’s a 3 level tiered hill….placed 6 cones in a line up the hill.   PAX ran suicides up the hills to the cones doing increasing burpees at each cone.  2,4,6,8,10,12
  2. Mosey down the hill to the flat bowl for Pyramids
    1. Round 1:  10 Merkins, run the hill
    2. Round 2:  10 Merkins, 20 Squats, run the hill
    3. Round 3:  10 Merkins, 20 Squats, 30 LBCs, run the hill
    4. Round 4:  10 Merkins, 20 Squats, 30 LBCs, 20 Shoulder Taps (was supposed to be 40 but the Q was smoked!), run the hill
  3. Mosey back to the AO
  4. Paula Abdul bear crawl the parking spaces and do 5 squats each time you back up one space
  5. Paula Abdul running the parking spaces and do 5 squats each time you back up one space

MARY:

  • Box cutters x 30
  • Boat/canoe
  • Peter Parker
  • Run lap around parking lot
  • AMRAP squats

COUNT-OFF & NAME-O-RAMA

Walkabout, Ribbed, Pusher, Rusty, Slide Rule, Pringles, Cheatsheet, Dog Bite, Cosmo, Mogul, Hot Tub, Fabio, Capn Crunch, Bunny, Gibbler, Smalls, Woodshack, Umbro, Chaco, Pinkeye, Jenner, Strava (FNG), Waffle House, Carney, Bartman

CIRCLE OF TRUST/BOM:

Have the right perspective when things go wrong.  My A/C went out in my house and it’s going to be expensive to fix.  While I don’t like spending a ton of money unexpectedly, it’s not the end of the world.   My family still has a roof over their head, clothing on their body and food to eat.  As leaders in our home we need to remember that our wives and kids are looking at us to see how we handle adversity.  We need to show them that they are the priority, not material possessions.

 

MOLESKIN:

ANNOUNCEMENTS: