F3 Knoxville

Tag: Steam

Expect the Unexpected

THA-THANG:

25 reps Rock Presses

10 reps 4-ct Flutter Kicks

50 reps Rock Squats

5 reps Burpees

Exercise Dice Ladder

  • Roll Dice. Do exercise.
  • Mosey to other side of field.
  • Do an 8-Count Merkins (increase by one rep every time until you reach 8 then go back down the ladder)

COUNT-OFF & NAME-O-RAMA
22 PAX

CIRCLE OF TRUST/BOM:
Expect the unexpected in life. Obstacles can be seen as roadblocks or opportunities for growth.

ANNOUNCEMENTS:
4 AUG- 2nd F at Anders

11 AUG- 3rd F at Overlook

18 AUG- Kickball

25 AUG- CSAUP

The Volunteer Express

THE SCENE: Sunny, warm, clear eyes, full heart, can’t lose.
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith. My name is Steam & I’ll be your QIC (Q In Charge) this morning. I am not a professional, you are here on your own volition. I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so but push yourself and those around you. thanks for coming out this morning men, let’s go to work.

WARM-O-RAMA:

Squat-Bender: 15 x 4 in cadence

Cherry-Picker(arms not legs): 30 x 4 in cadence

Imperial Walker: 15 x 4 in cadence

SSH: 15 x 4 in cadence

Modified Burpee (Army Burpee): 15 x 4 in cadence

THA-THANG:
Mosey to Pass Underneath Neyland Stadium

  • AO –> color stairs parking lot –> secret pass up to UT (bridge over water) –> Under Neyland
  • “The Neyland Express”
    • underneath Neyland
    • Gates 1-7 = burpee ladder
    • Gate 1 = 1 burpee
    • Gate 2 = 2 burpees
    • Gate 3-7…follow suit until PAX get done after Gate 7
      • hold plank after Gate 7 until all PAX recovers
    • Mosey to Neyland Parking Garage
    • 6 Poles (start @ farthest one from TBA – Thompson Boling Arena)
    • 6 Poles = 6 Rounds
    • Assemble battle buddy teams
    • Round 1
      • BB1 runs to pole 1 — executes 5 squats
      • BB2 executes flutter kicks until relieved
      • when done with Round 1 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 2
      • BB1 runs to pole 2 — executes 10 squats
      • BB2 executes BBSs until relieved
      • When done with Round 2 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 3
      • BB1 runs to pole 3 — executes 15 squats
      • BB2 executes flutter kicks until relieved
      • When done with Round 3 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 4
      • BB1 runs to pole 4 — executes 20 squats
      • BB2 executes BBSs until relieved
      • When done with Round 4 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 5
      • BB1 runs to pole 5 — executes 25 squats
      • BB2 executes flutter kicks until relieved
      • When done with Round 5 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 6
      • BB1 runs to pole 6 — executes 30 squats
      • BB2 executes 10 incline/decline/regular merkins
        • 10 seconds of rest in between each style merkin
        • Rinse&Repeat until Round 6 is done
    • [ 10 SSHs + 10 count rest ]
    • BLAST ROCKY TOP BECAUSE GO VOLS
    • Mosey back under Neyland –> back side of UT –> up into WFP –> AO
    • BLAST FINAL COUNTDOWN & EYE OF THE TIGER THROUGH BLUETOOTH SPEAKERS

MARY:
3.17 miles covered total
COUNT-OFF & NAME-O-RAMA
9 PAX — Preacher, Dugger, Careless, Passport, Red Writer, Quarantine, Rousey, Dinger, Steam
CIRCLE OF TRUST/BOM:

3 of Pat Summitt’s Maxims

  1. Take Full Responsibility
    1. Of your life – all aspects
  2. Make hard Work Your Passion
    1. Idk what you’re passionate about but don’t give it up. Know why you’re working hard though. identify your “why”
  3. Make Winning Your Attitude
    1. Make Christ-driven winning your attitude everyday
      MOLESKIN:
      Insert any personal comments, notes, devotion content, etc.
      ANNOUNCEMENTS:
      Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Curling and jumping

THE SCENE: Fantastic

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Mosey around the outhouse, grab a good sized pee rock, disclaimer along the way

THA-THANG:

Mosey to the tennis courts

  • Hand stand Merkins
  • 20 curls
  • x3

Mosey to the soccer field for the following

  • High knees
  • Side to side
  • Bear Crawl
  • Lunges
  • Bernie Sanders
  • Broad jumps
  • Gorilla Walk
  • Sprint
  •  x 20 Merkins on one end
  • x 20 CMU curls on the other end

Mosey back to the rock pile

  • Wheel barrow
  • Leap frog
  • Partner carry
  • Partner drag

Mosey to the AO for the final beatdown

  • Tabata of the following exercises
  • Iron mikes
  • Lizard hops
  • Tuck jumps
  • Donkey kicks
  • x 30, 20 seconds of work, 10 seconds of rest

MARY:
We didn’t have time for Mary

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I spent 5 days on a road trip with my 8 year old son, and while I thought I would teach him a lot of things, he is the one that taught me some stuff.  I wish we could all see the world through an 8 year old’s eyes.  The things we see everyday and ignore or take for granted, or don’t give God credit for are amazing.  I know I don’t always say the right things, do the right things, or take the time to just let God work in me and let me see His creation as He intended.  But seeing it through my sons eyes I do get to see it.  I encourage each of you to go out and see the world better, treat the world better, and make the world better.

MOLESKIN:
Our man Steam ventured into the Dog Pound for the first time and brought an FNG Dinger along with him.  Glad to have you both in the gloom.

Give us shade, please!

THE SCENE:Hot and humid, temp above 90.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 15 Mountain Climbers, 8 Twisties, 10 Windmills, 10 Rockettes
THA-THANG:
Mosey to top of Roadshow Run.  20 Star Jumps at top, 20 Big Boys at bottom of stairs, 10 Burpees at beginning of Summit, 20 Merkins in Shade at top of summit.

Mosey to shaded area by stop sign at northeastern side of Admin Bldg.  20 Hello Dollies, 20 American Hammers

Mosey to first cone on roadway that is below Admin Bldg.  Run to each cone and do the listed exercise.  Rinse and repeat two more times.

  • First cone:  40 baby crunches
  • Second cone:  20 Smurf jacks
  • Third cone:  20 Squats
  • Fourth cone:  Up and down stairs east of street (twice)
  • Fifth cone:  20 Diamond Merkins
  • Sixth cone:  20 Imperial Walkers (four count)

Mosey to Admin Bldg Front porch.  Go up steps doing five calve raises on each step.  Do 20 Flutter kicks at top.  Go down steps with five calve raises on each step.

Mosey to Boulder Pile.  Take boulder to shade.  20 Overheads, 20 Curls, 20 Squats, 20 Rows.  Repeat.  Throw boulders back on pile.

Mosey to AO. 

MARY:

Planks.  20 baby arm raises hands up, 20 baby arm raises hands down.

COUNT-OFF & NAME-O-RAMA
Ten men, no FNG’s.
CIRCLE OF TRUST/BOM:
Exodus 20:  8-10:  Remember the Sabbath day, to keep it holy.  Six days you shall labor, and do all your work, but the seventh day is a Sabbath to the Lord your God.  One it you shall not do any work. . .

Mark 2:27:  And he (Jesus) said to them, “The Sabbath was made for man, not man for the Sabbath.

God commands us to keep the Sabbath, yet Jesus says that Sabbath was made for man.  God created us.  He knows us and loves us.  In knowing us and loving us, he knows that we need rest.  As men who strive to succeed; who desire to do what is right for our families; who live in a world where we often find ourselves comparing ourselves to others; who are inundated with commercials, speeches, and words from books, magazines, the internet, and other forms of media about living the good life, achieving our dreams; as men who were taught by our coaches and own fathers to give it our all, to put in more than 100% . . . we often work so hard that we wear ourselves thin, wear ourselves out.  When we do this, we can become subject to burnout . . . suddenly work is just that . . . work.  It doesn’t bring us joy, it is just something we have to do to get through the day.  When we get burned out we can become stifled, fatigued, and depressed.

I am guilty of not taking sabbath, of not taking rest.  My wife often comes to my aid by reminding me of the old southern saying, “You gotta sharpen the saw.”  She means that if we don’t take the time to “sharpen the saw”, to relax and rest in order to revive ourselves, we then become dull.  Like the saw that is never sharpened, we do not do our work effectively and efficiently.  We must learn to rest, to take Sabbath, in order to replenish our hearts, our minds, our very souls.

So obey God’s command to keep the Sabbath.  He made Sabbath for you.
MOLESKIN:

ANNOUNCEMENTS:
Abscess announced that some of us will be going to Chattanooga this Saturday morning to help the F3 brotherhood that is there.  They launched some time ago but have been struggling to increase membership.  Abscess will Q the workout which will begin at 7 am.  We will meet in the area for coffeteria afterwards.

Soot Summer Special

THA-THANG:

3 Rounds of Four Stations (Dealer’s Choice between station):

  • Push-up Ring of Fire
  • Medicine Ball Chest Pass + Burpee Chain
  • Squat Ring of Fire
  • Exercise Dice

1 lap Indian Lunges around parking lot

COUNT-OFF & NAME-O-RAMA
28
CIRCLE OF TRUST/BOM:
Deny Yourself (What you feed grows, what you starve dies), Pickup your cross daily (Think Vertically, not horizontally), Follow Jesus (Faith without works is dead)