F3 Knoxville

Tag: Snaggletooth

Untitled Tuesday @ The Project

THE SCENE: Nice.

F3 WELCOME & DISCLAIMER: Same old (IMPORTANT) stuff. (One day, I’ll say everything the right way – without help from the PAX.)

WARM-O-RAMA:

  1. 15 SSH – 4ct, IC
  2. 15 Arm circles – 4ct, IC (both directions)
  3. 15 Squat – 4ct, IC
  4. 10 Iron Mikes (2ct, rt leg) – OYO
  5. 15 Merkins – 4ct, IC
  6. 5 Burpees – OYO
  7. 10 Cherry Pickers – 4 ct, IC
  8. Mosey to ORHS Track

THA-THANG:
1. Bataan Death March@ORSH Track: Last PAX does 5 Burpees, then catches up to the front of the line. 2 ROUNDS AROUND TRACK. 2nd time around, 3 Burpees instead of 5. Mosey to K25 Hill.

2. Doras@K25: 1 partner starts on 100 merkins, 100 BBS, 100 squats, 50 Burpees, while other partner starts up hill. (We did ALL. OF. THIS. Kept wondering “What time is it? Surely, it’s time to head back to the Shovel Flag…”) Mosey to Friendship Bell.

3. Lunges from Friendship Bell back to Shovel Flag. (There’s been lots of mumble chatter about sore butts and thighs from the F3 Greenwood Iron PAX Challenge, Week 0. So, what better way to be ready for that kind of punishment than to keep up the pain? However, I know that I will totally regret saying this with all the mumble chatter about Iron PAX Challenge, Week 1…)

MARY:
Everyone had a chance to lead in 1 Mary exercise: Flutterkick, Freddy Mercury, Right Side Crunches, Left Side Crunches, Star Crunches, and HELLOOOOO DOLLY (“waddup girl?!” – Booster quote)

COUNT-OFF & NAME-O-RAMA
6 STRONG: Erector, Chaco (RESPECT-RESPECT), Trolley (RESPECT), Rocket, Samaritan, and Snaggletooth on Q

CIRCLE OF TRUST/BOM:
There are several friends in my life, men who are struggling – and some of them, not winning – yet: battles with their own character/integrity, marriage, family, work, etc. But I have this hope for them (and for you and me) in God:

“Keep trusting in the Lord and do what is right in his eyes.
Fix your heart on the promises of God and you will be secure,
feasting on his faithfulness.
Make God the utmost delight and pleasure of your life,
and he will provide for you what you desire the most.
Give God the right to direct your life,
and as you trust him along the way
you’ll find he pulled it off perfectly!” (Psalm 37:3-5, TPT)

MOLESKIN:
Always a joy…

ANNOUNCEMENTS:
Iron PAX Challenge, Week 1; TTTP (but apparently, no longer Trucking TO the Pound…)

Iron PAX Week 0: JUCO

THE SCENE: Absolutely Perfect, but slightly damp
F3 WELCOME & DISCLAIMER yep
WARM-O-RAMA:
Tempo Squats x10, Hairy Rockettes x10, Tempo Merkins x7, Windmills x7
THA-THANG:
Mosey to the end of the courtyard.  We will perform Iron PAX Week 0 challenge, doing the following exercises six times:

  • 24 merkins
  • 24 squats
  • 24 lunges where both legs = 1 (48 total lunges)
  • 400 meter run

MARY:
Judge Judy led the HIMs that finished Laredo early through some ab work. I can only assume flutter kicks were involved.

COUNT-OFF & NAME-O-RAMA
22 HIMs kept our 20+ streak alive for the third week running.
CIRCLE OF TRUST/BOM:
At our church’s family retreat this weekend one of the speakers discussed the differences in the needs of men and women, specifically as they relate to marriage. The top 5 emotional needs for men and women are very different and when we don’t take that into consideration in our marriages it is easy to neglect the needs of our spouses. Below are the top needs identified by the author of His Needs, Her Needs:

Become aware of each other’s needs and learn to meet them.

  • Men’s 5 most basic needs from his wife:
    • Sexual fulfillment
    • Recreational companionship
    • An attractive spouse
    • Domestic support
    • Admiration
  • Women’s 5 most basic needs from her husband:
    • Affection
    • Conversation
    • Openness and honesty
    • Financial security
    • Family commitment

MOLESKIN:
Thanks to Judge Judy and Erector for performing Laredo with me before the workout (Judge’s idea) so that I could help proctor the challenge. I definitely saw guys pushing themselves harder than normal today. Good push men!

ANNOUNCEMENTS:
CSAUP – Truckin’ to the Pound is Sep. 14th

JUCO shirt preorder ends next week

IRON PAX challenges will be each Friday in September

4 Corners With a Ring of Fire

THE SCENE: Light drizzle early, kinda sticky
F3 WELCOME & DISCLAIMER

The standard protocol


WARM-O-RAMA:
3 count Cherry Picker 10x, 1 burpee, Moroccan Night club 10x, 1 Burpee, Baby Arm Circles 10x, 1 Burpee, Reverse Baby Arm Circles 10x, 1 Burpee

THA-THANG:
Indian Run to and around perimeter of the large parking lot,

  • 4 corners (William Wallace per the exicon) setup, with CMU in the middle. even teams per corner start with 1 HIM spring to center and perform 5 reps of CMU cleans and spring back to team. Team performs their corners exercise per corner while taking turns sprinting to CMU Center. Once everyone has completed their turn the team then moseys to next corner and begins the new corners exercise while repeating the CMU sprint. corner exercises consisted of Squats, Merkans, Pickle Pumpers and Freddie Mercury.  Once all 4 teams completed all 4 corners The PAX meet in the middle, form a circle and hold an Al Gore. 1 VQ Him does a burpee and sprints around the circle while the PAX holds AL Gore position. Once around circle the next HIM does a burpee and sprints around. After about 4 -5 turns we modified and all HIMs began to perform the burpee with the next sprinter to make for an improvement to the drill. 10 count recover once all around the “ring of fire” and mosey back to the AO

MARY:
Judge Judy, Trolly, ribbed finished up with a nice variation of core destruction exercises
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
researched scripture that applies to each F, Fitness, Fellowship and Faith

Fitness = Ephesians 6:11 & Proverbs 27:17

Fellowship = Ecclesiastes 4:9-10

Faith = 1 Corinthians 16:13, Romans 1:12 Romans 14:1 & 1 Corinthians 2:5

MOLESKIN:
Prayer request for Judge Judys wife and family
ANNOUNCEMENTS:
No additional announcements

Disappointed?

THE SCENE: 71 degrees and rainy
F3 WELCOME & DISCLAIMER:  Administered 
WARM-O-RAMA:

Windmill – x10 IC
Tempo Squats – x10 IC
Seal Claps – x10 IC
Motivators – x8

THA THANG:

Perform each exercise for 45 seconds – 15 second rest

Grab a CMU and mosey to the field, where we will PAUSE

P             Pickle Pounder
A             Al Gore
U             Upright Row
S              Squat Press
E              Everest w/ CMU (lunge, squat, lunge, squat…)

Mosey to the bell to RECOVER.

R             Racoon Crawl
E              E2K (Left)
C             CMU Curls
O             Outlaws
V             V-Ups
E              E2K (Right)
R             Ranger Merkins

Mosey to the playground, where we will TAKE IT EASY

T              T Merkin (Merkin – one arm straight up to make a “T”)
partner up for the next two exercises;
A             Al Gore (together with Farmer Carry)
K             Kettlebell Farmer Carry (together with Al Gore)
E              Eccentric pull-ups (jump up, let yourself down)
I               Iron Mikes
T              Triceps Extension
E              Eccentric chin-ups
A             American Hammer
S              Scorpion Dry Docks
Y              Yurpee (Burpee with a clap merkin and two tuck jumps at the top)

Mosey to the amphitheater for a BREAK

B             Bernie
R             Rosalita
E              Everest
A             ABCs
K             Kraken Burpee (burpee with three hand-release merkins)

Mosey back to the shovelflag and CHILL

MARY:

C             Colt 45s
H               Heavy Freddies
I                 Imperial Walkers
L              LBC
L              LBFC (flutter kick crunch)

COUNT-OFF & NAME-O-RAMA:

9 HIMs!

CIRCLE OF TRUST/BOM:

Many major and minor disappointments in my life I can attribute to one thing – expectations…unfulfilled expectations.  Sometimes it’s the major, “Why didn’t I get that job that I wanted?” or “Why wasn’t this person healed?”.  Sometimes it’s the minor, “Why didn’t my son pause the video and say ‘hi’ when I got home from work?”  My expectations don’t always line-up with the way things play out – and that, inevitably, leads to disappointment.  However, in moments of clarity I can see that my unmet expectations were nearly always unfounded and/or unreasonable – that my often lack of resilience is a telltale mark of self-centeredness – and that my disappointment when big things don’t work out the way that I planned is a lack of faith that God causes everything to work together for the good of those who love Him (Romans 8:28).

Much of the book of Isaiah is a description of the character of God.  “My thoughts are nothing like your thoughts,” says the Lord. “And my ways are far beyond anything you could imagine. For just as the heavens are higher than the earth, so my ways are higher than your ways and my thoughts higher than your thoughts.” –Isaiah 55:8-9.  The God of the universe does not think the way that we think – and does not act the way that we act.  His plan for our life is much greater than ours.  His purpose is not to make us comfortable and spoiled, but rather to redeem us so that we can bring glory to Him.  Thank God we don’t get everything that we want – or we’d be spoiled brats.

As men who plan and live purposeful lives, we are going to have expectations – and that, in and of itself, is not the problem.  However, our uncompromising attachment to that expectation can cause a problem.

Imagine you are holding a precious fragile object in your hand (that represents part of you – your expectations).  If you let go of it, it will smash to the ground and be shattered.  But, imagine you are holding it palm upwards.  You open your hand, and the object (your expectation) stays where it is.  The “expectation” is still there…but you are no longer attached to it.

1 Thessalonians 5:16-18 “Be cheerful no matter what”…“In every situation [no matter what the circumstances] be thankful and continually give thanks to God”

Where have you been disappointed in life?  Was it because your expectations were unrealistic or selfish?  You can replace your rigid expectations with intentionality and curiosity.  Think, speak, plan, and act with intention – be curious about what will happen – but be flexible about the outcome – and show resilience when things go another way.

MOLESKIN:
Hat tip to Archie for the inspiration for this Q and Word (now, RECOVER!)

Hat tip to Jeremy Marchant for some of the CoT content: https://www.emotionalintelligenceatwork.com/resources/short-piece-dealing-ones-expectations/

I really thought this Q would be harder than it was…you guys barely broke a sweat!  (unfulfilled expectations….)

ANNOUNCEMENTS:

Iron PAX challenge
JUCO shirts
Brolympics II

JUDY’S GAUNTLET

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Shoulder Shredder, Descending Burpee Sets (10,9,8….1), 6inch hold-20 Merks, Al Gore-20 Squats
THA-THANG:
1)  11’s – CDDs—-Bear Crawl 7yards—-Irkins——–Crawl Bear back. Made it about 6 rounds and called it for time sake.

2) 4Corners AMRAP (Judy’s Gauntlet) (Follow Exercises Along the Path in Chalk)  C1: 20Merkins —-Mosey——Lunge——Bear Crawl to C2: 20 4ct Pickle Pounders—–Mosey——-Burpee Broad Jump to C3: 20 Squat Jumps ——–Mosey——-Lunge ——-Alligator Crawl to C4: 20 6inch LBCs —–Mosey back to C1. Rinse and Repeat.

MARY:
25-50% Mosey’s and Bernies across parking lot w/40 calve raises at each end
COUNT-OFF & NAME-O-RAMA
22 HIMs
CIRCLE OF TRUST/BOM:
Talked about the significance, purpose and importance of Q’ing workouts; Addressed the anxieties and fears (public speaking, nervousness, fear of failure, embarrassment) most have about leading – ones that WE ALL face and can overcome together.
MOLESKIN:
N/A
ANNOUNCEMENTS:
TTTP