F3 Knoxville

Tag: Steam

Shared Burden

THE SCENE: Cool but not rainy for once!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side-Straddle Hops x10 in cadence

Shoulder Circles x10/direction

Merkins x6 in cadence

Squat Benders x6 in cadence

THA-THANG:
Mosey to Hoskins Library.

Log Carries. 3 PAX per log.

  • Carry to Whirlwind of Opportunity
  • 50 Log Presses
  • Carry to Pat Summit Statue
  • 50 Log Squats
  • Carry to Hoskins Library
  • 20 Log presses + 20 Log squats

Mosey back to Big Ball.

Dice of Doom

  • Roll #1 15 Burpees
  • Roll #2 15 Side-Straddle Hops
  • Roll #3 15 Burpees
  • Roll #4 Water Break

COUNT-OFF & NAME-O-RAMA
9 PAX including 2 FNGs
CIRCLE OF TRUST/BOM:
Matthew 11:28-30

ANNOUNCEMENTS:

Alcoa CSAUP next week.

Roots

THE SCENE: 39 degrees, cloudy, a slight pleasant drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10

SSH x 25 in cadence

Tempo Merkin x 10

Tempo Squat x 10

5 burpees on your own
THA-THANG:

  • Mosey to the Big Ball
  • Morning Call:  Pax split into 2 groups, first person does 5 Big Ball pull-ups, rest of the Pax in plank position, as first person calls out his pull ups, Pax performs 5 merkins, switch and repeat until everyone has completed pull-ups.
  • Split into groups of three, mosey towards Volunteer Landing, each group picks up one rock along the way.  Share the load until we reach Volunteer Landing.
  • In our teams of three, partner 1 does shoulder presses with rock while partner 2 performs  WWII sit-ups at other end of the Landing, partner 3 runs between performing 5 burpees in the middle.  Switch until each partner has completed both exercises.  Repeat with curls/flutter kicks, squats with rock/sweat angels, triceps extensions/American Hammers.
  • Mosey back towards the AO with rock, putting it back along the way.
  • Out of time

MARY:
No time for Mary today.  We had already put in a bit of overtime.

COUNT-OFF & NAME-O-RAMA
17 strong this morning planting good roots.  No FNGs today.
CIRCLE OF TRUST/BOM:
Jeremiah 17:7-8 But blessed is the one who trusts in the Lord, whose confidence is in Him.  They will be like a tree planted by the water that sends out its roots by the stream.  It does not fear when the heat comes; its leaves are always green.  It has no worries in a year of drought and never fails to bear fruit.

Where are your roots?  What do you place your trust and confidence in?

Jeremiah 17:5-6 Cursed is the one who trusts in man, who draws strength from mere flesh and whose heart turns away from the Lord.  That person will be like a bush in the wastelands…

Assessing our roots:  What is your first response when tribulations or calamity strikes?  If your response is stress, fear, worry it may indicate we have faulty roots.  In trials are we life givers or takers?  In the midst of struggles are we continuing to bear fruit and breath life into others?

The Long Lap

THE SCENE: 0530, 30s, not quite character building weather, but not hot either

“Is it going to be warm?” —- “No. But it will be good.”

F3 WELCOME & DISCLAIMER : 

“Welcome to F3: Fitness-Fellowship-Faith. My name is Steam and I’ll be your QIC for the next 45 minutes. I am not a professional, and you are here on your own volition, which means if you need to modify any of the exercises we do this morning – feel free to do so but push yourselves and the men around you. You came here to work and get better so let’s get after it.”

WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 25 x 4 (in cadence)

2. Rockette: 15 x 1

3. Cherry Picker: 10 x 4 (in cadence)

4. Slow Baby Arm Circles: 10 x 4 Forward || 10 x 4 Backward (all in cadence)

5. Backwards Lunge: 2x for each leg –> hold for 5 seconds each rep
THA-THANG:

  • Mosey to Big Ball Amphitheater
    • Flag out front, carried by FNG Daniel Anders (Now “Soot”)
  • PT
    • Assemble battle buddy teams
    • Que hype workout music via bluetooth speaker
    • (1) Each BB team sprints to the top of Big Ball amphitheater
    • (2) Each person executes 8 pull-ups (overhand/underhand)
    • (3) Each BB team sprints around the perimeter of the Big Ball pond = The Long Lap
      • 75% speed of higher
    • (4) Upon return to Big Ball amphitheater stage –> 25 x 4 LBC (Little Baby Crunches)
    • (5) Hold plank position until QIC says “Recover”
    • Rinse & Repeat 5x
    • Mosey American Indian Style to parking lot adjacent to UT’s The Hill
      • Sporadic squats 3x en route
    • Mosey Back to AO
      • Take the Field: Sprint the field separating PAX from Big Ball AO startpoint

COUNT-OFF & NAME-O-RAMA
11 PAX + 2 FNG = 13 total

PAX: Abort, Cowbell, G-6, Petey, Pfeiffer, Plunger, Quarantine, Rascal, Rousey, Swanson, Steam

FNGs: Daniel Anders – 22 – Soot & Eric – 21 – Stagehand
CIRCLE OF TRUST/BOM:
Hijacking the song “Pray For Me” by Kendrick Lamar & The Weeknd

Hijacking a song = taking a song’s lyrics and “hijacking” them to fit for your own life or have deeper meaning

“I’m always ready for a war again, go down that road again, it’s all the same.” “Tell me who’s gon’ save me from myself, when this life is all I know.” “Tell me who’s gon’ save me from myself, when this life is all I know.” “Tell me who’s gon’ save me from this hell, without you, I’m all alone.”

“Who’s gon’ pray for me? Take my pain for me? Save my soul for me?”

This song spoke on many levels to me. We as men all go face wars every single day that are unique to each one of us. I don’t know what war(s) you’re facing as a man right now, whether tit’s at home, at work, in your relationships or marriage, or wherever that may be for you. Sometimes the wars that we are in the midst of feel like hell, or like we’ve been down this road before, or that we’re all alone.

So when you’re in the midst of whatever war you find yourself in – sometimes you’re fighting yourself – only one thing can save you and make you a better man because of it – God’s grace and love.

Another level this spoke spoke to me through was how much pain Knoxville is in right now. There are so many people hurting because of sickness or whatever else is going on in their lives. High Impact Men make a difference. As High Impact men – let’s continue to pray for our city and share the load and burden that some of our brothers are carrying right now.

Fight the Good Fight & Keep the Faith!

Stairs of Doom

THE SCENE:

A warm 40 and crystal clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC, Baby Arm Circles (Forward/Reverse) x10 IC, Side Straddle Hops x25 IC
THA-THANG:

PAX formed two lines of 7 and we moseyed to the backside of The Hill on UT campus for some work on a beautiful and brutal staircase.  The PAX picked a battle buddy to complete the following:

Partner A sprint to the top of the stairs and do 2 burpees while Partner B does 25 merkins and jump rope at the base of the hill.  Partners A & B interchange and this will be completed 4 times for both partners.

As a PAX we moseyed up the stairs and reformed our two lines.  We kept a tightly formed two lines and moseyed to the Humanities building outdoor Amphitheater and performed the following:

  • 11’s with Prisoner Box Jumps (Hands locked behind head) and Dips

The PAX then did a two line indian run around the backside of campus and headed back to the AO.  Along the way we performed 40 Flutter Kicks IC  on a 4 count and moseyed to the AO.  As we came to the infield across from AO the PAX did a jailbreak sprint and we circled up. 

MARY:
40 Flutter Kicks IC on a 4 count along the mosey back to the AO.
COUNT-OFF & NAME-O-RAMA
15 PAX (3 FNG’s)
CIRCLE OF TRUST/BOM:
“Don’t look out only for your own interests, but take an interest in others, too. (NLT)” -Phillipians 2:4

We all as human nature would have it worry about ourselves.  I know that I do the same at home with my wife in regards to helping at the house or with the dog, etc. after a long road game or a stressful day but she needs my help as a teammate and spouse.  This is true for all of us in lots of areas, the challenge today is to see how we can be sensitive to other’s needs and adhere to them today.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Part of your balanced breakfast

THE SCENE: Like 26 or something.  Dry and comfy… good grief, I don’t think I even feel the daggum air anymore.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x15 IC, then x15 more I-Faster-C
Burpees x5 OYO
Plank Twist and Reach Through x10 IC each side
LBAC x15 each way IC
Hindurkins x10 IC
Burpees x5
Al Gore Tuck x10 IC
Bear Crawl around the outside of the circle!
Dang, that feels farther than it looks.

THA-THANG:
Insert information about the workout.
Mosey over to the amphitheater… Balance set up at the top.
14 PAX, so load one side with 2 handfuls of gems (about 60)
PAX gather at the bottom of the stairs
Everyone does sets of 15 merkins OYO, taking a gem up the stairs to the balance and moseying back around the path.
Once the balance tips, dump one side and everyone switches to sets of 15 BBS.
One more tip, switch to sets of 10 Box Jumps on the stage.

After about 3 sets of Box Jumps we’re running out of time. Gather at the top and Indian Run back to the AO

MARY:
Circle up on your six:
Flutter Kicks x15 IC
Slutter Kicks x15 IC
Side Crunch x15 IC each side
Superman Swims x15 IC
Protractors
AMRAP Merkins until time called!

COUNT-OFF & NAME-O-RAMA
14 today – 2x the number of completeness. Perfectly balanced!  Sorry Petey, couldn’t find you on the site to tag you…
CIRCLE OF TRUST/BOM:
1 Corinthians 9:24-27
Do you not know that in a race all the runners run, but only one gets the prize? Run in such a way as to get the prize. Everyone who competes in the games goes into strict training. They do it to get a crown that will not last, but we do it to get a crown that will last forever. Therefore I do not run like someone running aimlessly; I do not fight like a boxer beating the air. No, I strike a blow to my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.

We are all out here this morning exercising physical discipline in training our bodies. I probably wouldn’t exactly call F3 strict training, but it does take a good amount of self-discipline to pull your socks on at 5am and get out in the cold. And, as anyone who’s been away from the gloom for a while can tell you, the “crown” we gain out here of a modicum of physical fitness certainly doesn’t last.

So I want to encourage you throughout the day to exercise in your spiritual life that same level and more of self-discipline and the intentionality of action, looking forward to the prize that your Lord has for you.

MOLESKIN:
It was great sharing the gloom with you HIMs this morning! Sorry to Peach Fuzz for getting the “same Q second verse” treatment, having experienced the balance at JUCO on Monday…
ANNOUNCEMENTS:
Pray for Popeye and a group from Celebrate Recovery heading down to St Kitts to minister to people whose lives are gripped by destructive addictions!