F3 Knoxville

Tag: Smoker

Mr. Spectacular and the Victory Lap

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THE SCENE: 71 and muggy but we did not get mugged! Saw a Fox on the Ruck!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Everything based on OCHO! Team OCHO won the HHH 10 hr race so why not celebrate it with reps of 8!

SSH x 8 iC

Rockettes x8 IC in a circle with Tank calling the cadence

Squats x 8 IC

Merkins x8 IC

Shoulder taps x8 ic

Mr. Spectacular x8 OYO . Mr. Spectacular is easy if you do one, but do LOTS and LOTS of them and they suck!. Put the CMU on the ground, feet on either side of the CMU, bend over and put your hand son the ground in front of your feet, walk your hands out until you are in the push up/plank position, do a MERKIN and walk your hands back to your feet, pick up the CMU and do a thruster. repeat that about 100 times and let me know how you feel, spectacular! Not……..
THA-THANG:

  • Partner up  and make a victory lap to the Matterhorn. Partner one Farmer Scurries(run or fast walk) with 2 CMU while P2 stays behind and does 8 merkins and 8 squat jumps. Once done P2 runs to catch P1. P1 hands off CMUs to P2 and P2 takes off while P1 stays back for 8 merkins and 8 sq jumps. You get it? Do this all the way to the Base camp of Matterhorn.
  • We had 28 so we stayed with our partner. P1 ran halfway up Matter horn and does 8 Big boys(incline) while P2 stays at the bottom and does 8 Mr. spectaculars. Switch out when P1 runs back. P1 now does Mr. Spectacular and P2 runs up and does 8 big boys
  • We do this with the goal of running up the matterhorn 8 times…imagine that, 8 times!
  • Well, due to time, I think we ran up the hill 5 times. Some may have ran 6 and some may have run 4. Either way, we kept moving and NO ONE stopped! Way to work men!
  • You all are Spectacular!
  • Partner up and complete the victory lap back to the AO. Again with P1 cmu farmer scurry and P2 does exercises. then run to catch and switch up….

MARY:
Just under 5 mins left for mary…

LBC x8 ic

Flutters x8 ic

Dollies x 8 IC

Proton Parkers x8 IC

Box cutters x8 IC

Plank the last 20 seconds

COUNT-OFF & NAME-O-RAMA
28 MR> SPECTACULARS where on hand for the Celebration of Team Ocho! 2 FNG, Fax and Flashback, welcome!
CIRCLE OF TRUST/BOM:
HIM ( High Impact man) or as Detention puts it. Humble Invest Mental. The acronym that I love and used it on TANK. he exuded ALL three this past weekend and really, the past several months, planning for the Hardship Hill event. Tank put himself last and his HUMBLE disposition was apparent(by the way, I know Tank pretty well and he is a SMARTASS too, LOL!!). He INVESTED himself for the sole purpose of raising money for OEW by dedicating a tone of time and effort into the Hardship Hill race. With the stresses of putting on such an event, he showed MENTAL toughness through out and never waivered on his attitude. Not to say deep down(like all of us) he was stressing a little, but he NEVER burdened anybody with his stresses about the event. He was always positive. Truly a HIM and I am proud to call him my F3 brotha but more importantly , my friend!
MOLESKIN:
Don’t be like Tank, be your self but take the “HIM” and apply it to your everyday actions. I know I need to! Love you guys!
ANNOUNCEMENTS:Tank, when the hell is the next one!? LOL!

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!

Blimps

THE SCENE: BEAUTIFUL
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Rockets

Mosey around outhouse
THA-THANG:
Mosey to track around soccer fields.  Do a BLIMPS then run a lap around the track repeat 4 times

B – Burpees x 5

L – Lunges x 10 each leg

I – Imperial Walkers x 15 each side

M – Merkins x 20

P – Plank Jacks x 25 single count

S – Squats x 30

Mosey to parking lot at skate rink for more BLIMPS.  5 reps for all exercises

B then run to end of parking lot (75 yards?), L then run back

I, run to end, M run back

P, run to end, S run back

Mosey to AO

MARY:
Ratchet – Elbow Dolley

Crossbar – Boat/ Canoe
COUNT-OFF & NAME-O-RAMA
Lone Wolfe, Squirter (FNG), Farva (FNG)

CIRCLE OF TRUST/BOM:
Be enthusiastic in whatever you are doing

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill May 19th

Hills & Pyramids

THE SCENE: Low 50s….perfect F3 WELCOME & DISCLAIMER Standard welcome….no FNGs today WARM-O-RAMA:

  • Run in place 20-30 secs
  • Butt kickers 20-30 secs
  • High knees 20-30 secs
  • SSH (4 ct) x 10 IC
  • Merkins (4 ct) x 10 IC

THA-THANG:

  • Indian run to baby everest
    • Battle buddy up.  DORA each of the following exercises while partner runs to top of baby everest and does 5 squats.  Move to other side of parking lot perform ab work while waiting on the 6.
      • 100 Thrust Merkins
      • 100 Carolina Dry Docks
  • Mosey to the long island
    • 8 cones set up around the island.  Run a lap around performing the following exercises x 2,4,6,8,10,12,14,16 at each cone.
      • Lap 1:  Burpees
      • Lap 2:  Iron Mikes
  • Mosey back to baby everest for some pyramids
    1. 20 tempo squats, run hill
    2. 20 tempo squats, 20 mountain climber, run hill
    3. 20 tempo squats, 20 mountain climber, 20 ranger merkins, run hill
  • Indian run back to AO

MARY:

  • LBC (4ct) x 50
  • Hello Dolly (4ct) x 20
  • Box Cutters x 15

COUNT-OFF & NAME-O-RAMA

12 strong:  Junk, Mayberry, La-Z-Boy, Tweet-E, Frosty, Sparky, Wagon Wheel, Crossbar, Butters, Smoker, I-Beam, Bartman

CIRCLE OF TRUST/BOM:  My heart has been focused on my relationship to Jesus and whether or not I’m all in or not.   As Americans we tend to mold Jesus to fit our lifestyle and our comforts, when actually it should be the other way around.  Take a moment and ask yourself….are you living 100% for Christ or are you fitting him into your routine?   In Matthew 13 Jesus tells a parable which compares Heaven to a treasure that is found in a field.   The man who finds the treasure covers it up and then sells all he has to buy the field.  I’m sure the man in the parable faced ridicule from others who thought he was crazy to sell all of his possessions to buy the field, however he knew the value contained within the ground therefore he gladly accepted the ridicule.  That’s the perspective we should have…our faith in Christ should be such a treasure to us that we willingly accept ridicule, punishment, even death because we know that the prize is of so much greater value than anything this world can offer.

 

MOLESKIN: Prayer request made for anonymous PAX members struggling with their marriages

ANNOUNCEMENTS: Hardship Hill 5/19

Konquer the Kranky Kraken

THE SCENE: 35 degrees with a slight breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 17 IC
  • Cherry Pickers x 10 IC
  • Mosey to CMU Pile and take it to the center of Kraken

THA-THANG:
While running in place, the PAX was instructed to keep moving for the entire workout. Running in place, moseying, and SSH were the only acceptable forms of rest. If you were called out by another PAX for being stationary, a 10 burpee penalty was assessed. (Side note: no burpee penalties were needed. Well done, gents!)

The Kraken consists of 8 cones in a circle. Each cone had an exercise & number of reps on it. The PAX was instructed to complete the exercise, run to center for 20 CMU overhead presses, Bernie Sanders back to the cone and perform the exercise a second time. Each PAX then completes a lap around the circle to proceed to the next cone. Lap 2 was performed in reverse order.

Exercises were as follows:

  • Smurf Jacks x 30
  • Star Jacks x 30
  • Reverse Lunges x 30
  • Dry Docks x 30
  • Flutter Kicks x 20 (4 ct.)
  • Hello Dolly x 20 (4 ct.)
  • Alternating Shoulder Taps x 20 (4 ct.)
  • Narrow Squats x 30

Return CMU to pile and circle up for MARY.

MARY:

  • Plank Jacks x 30 IC
  • Mountain Climbers x 30 IC
  • Ring of Fire (Merkins) until time expires

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be intentional with every action you make.  

Recently my M and I were rushing to get out of the house on time for Easter Sunday with her parents. The added 1 hour commute to their church adds some extra effort towards an already busy morning with a 2 year old that really doesn’t understand the concept of “hustle”. We were already 15 minutes late and still not on the road when my increasing frustration boiled over. My patience was shot and I let her know it using a tone that, quite frankly, I wouldn’t like if someone else used towards my M.

What did I accomplish with that action?

My goal that morning was to help her, yet my actions didn’t reflect that. I reacted to a situation (poorly) rather than making an intentional effort towards getting us out of the house. What difference did I make by showing my frustration? If anything, it slowed our departure rather than speed it up. It certainly didn’t set a good example for daughter and it did not show my wife that I loved her. Even if I was right to be frustrated, my actions weren’t intentional. The only thing I accomplished was hurting her feelings and that was definitely not on list of goals for the day.

What should I have done instead?

Take a second before you act and make sure those actions are an intentional step towards your goals. Hasty reactions rarely yield the intended results, and if you aren’t moving forward towards your goals you probably aren’t being a good leader.

Be intentional with every action you make.  It sounds simple. We probably learned it in kindergarten, but we have to apply the lesson.

MOLESKIN:
I’m really glad 10 other knuckleheads showed up to work out this morning because the fartsack was tough to climb out of this morning. Thanks, PAX!
ANNOUNCEMENTS:
Sign up for Hardship Hill if you’re able to participate and/or volunteer!