F3 Knoxville

Tag: Steam

The Power of Three

THE SCENE
68 and Muggy

F3 Welcome & Disclaimer

THE THANG
COP
– SSH 25x (IC)
– Side Lunges 10x each leg(IC)
– Burpees x10 OYO
– Dive Bombers 15x (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)
– Burpees x10 OYO

Divide into 3 groups and mosey with your group to the specified area…
– Group 1: w/Woodshack to flag pole / pavilion area
– Group 2: w/Pfiffer to hill near parking lot
– Group 3: w/me (Cap’n Crunch) stay in parking lot

Group 1
Circuit Circus
Divide up and head to 5 Stations (in the pavilion area).  PAX perform the prescribed exercises at the station and then move clockwise to the next station.  Continue rotating until time is up.
– S1: 10 Burpees & 20 Reverse Pickle Pounders
– S2: 15 Superman Swims &20 4ct Flutter Kicks
– S3: 10 Chin-ups & 20 Prisoner Squats
– S4: LCS Shuttle (Lunge to 1st cone, Bear Crawl back to 2nd cone, Sprint to 3rdcone and back)
– S5: 20 Derkins & 20 Let Me Ups

When relieved by Group 3, gather together and mosey to the hill.

Group 2
CMU Back Blaster
Get with a Battle Buddy.  Battle Buddy 1 runs to top of hill, does 3 burpees then back down.  Battle Buddy 2 does 1 of 3 exercises while Battle Buddy 1 is running.  When Battle Buddy 1 gets back they switch.  Do rotate through the three exercises and repeat until time ends.

Exercises:
– CMU Press
– CMU Swing
– CMU Bent Over Rows

When you see Group 3 move, gather together and mosey to parking lot.

Group 3
Escalation
Partner with Battle Buddy of similar fitness level. There are six drills, each has an exercise to be completed on the spot and an exercise involving shuttle run of some type.  One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.

Each drill will be 1:45 with 20 seconds rest in between each set.

Drill Shuttle Exercise Exercise at the Cone
1 Sprint x2 Diamond Merkins
2 Bear Crawl Star Jumps
3 Lunges Burpees
4 Sprint x2 Carolina Dry Docks
5 Bear crawl Squat Jumps
6 Lunges Burpees

When time is up, gather together and mosey to flag pole/pavilion area to relieve Group 1.

Groups rotate until time is up

COT
Number off & Name-O-Rama

BOM
The opposite of manhood isn’t womanhood, it’s boyhood!  Our goal as HIMs is to always be moving forward own the road of maturity (RFP).  What F3 has taught me is that growth (physical, relational and spiritual) comes through challenge, consistency and comradery.

  • Physical: Take your DRP (Daily Red Pill)
    • Challenge – Get up and get out in the gloom!
    • Consistency – Daily
    • Comradery – the PAX
  • Relational: No lone ranger
    • Challenge – Reject passivity and engage with family, friends, co-workers and neighbors
    • Consistency – Daily
    • Comradery – the PAX
  • Spiritual: Luke 9:23, “And he said to all, ‘If anyone would come after me, let him deny himself and take up his cross daily and follow me.’”
    • Challenge – Obedience and faithfulness
    • Consistency – Daily
    • Comradery – the PAX and Jesus himself (“follow me”)

MOLESKIN
This morning we had a special guest from a local news affiliate.  He came to do an online piece on F3.  He asked if I thought I could get a good sized group out on a Wednesday morning at 5:30am…61 PAX including 3 FNGs answered with a resounding “HELL YEA!”  For me, this sums up F3 Knoxville.  Over the pas 18 months this PAX has set the bar and then surpassed it when it comes to heart, passion, and dedication.  They work hard, play hard and always have each other’s six.  There is absolutely no questions…I’m a better man for being a part of this PAX, and Knoxville is a better city due to what these men are doing in each other.

Flag Day Eve

F3 Welcome & Disclaimer

Warm-O-Rama

      1. Side-Straddle Hop
        1. Standard jumping jack
        2. 25 count
        3. In cadence → ready position → exercise → 1, 2, 3 = 1
      2. Tempo-Squats
        1. 10 count
        2. Squats on my count
        3. In cadence → ready position → exercise → 1, 2, 3 = 1
      3. Merkins
        1. Standard push-up
        2. 20 – 1 counts
        3. In cadence → ready position → exercise → 1, 2, 3, 4……20

Mosey to Big Ball Amphitheater (bottom near stage)

The-Thang

Question – How Many Stars Are On The American Flag? 50 – good answer everyone!

        1. 10 box jumps on/off stage → 10 incline merkins on stage → 10 box jumps on/off stage → 10 decline merkins on stage → 10 box jumps on/off stage
      2. 10 burpees on your own – go!
      3. Form 2 lines – (1 at the L stairs 1 at the R stairs)
        1. AT BOTTOM: Everyone on stage in a circle
        2. 1 man runs to the top of the stairs → 5 burpees → come back down and tag someone in

Each man will rotate in/out counterclockwise

        1. AS A GROUP (on my count)
          1. 10 Merkins
          2. 10 Squats
          3. 10 Side-Straddle Hops
          4. 10 Squat Jumps
          5. 10 burpees
          6. REPEAT until everyone has gone up the stairs once
      2. Mosey to top of Amphitheater
        1. Indian Run around BB site (over bridge → past stairs → around to water shooter area facing the field)
      3. Facing the Field → pair up/get in partners
        1. As a team
          1. Knock out 20 burpees to start
          2. Wheelbarrow carry halfway across field → 20 squats (as a team)
          3. Other man wheelbarrow carries the second half of the field
          4. Reaching the end of the field → 10 burpees
          5. Sprint across field to starting point
          6. Al Gore it up when you get back
      4. Ab Circle
        1. Flutter kicks (20)
          1. In cadence → ready position → exercise → 1, 2, 3 = 1
        2. Big Boy Sit-Ups (20 on your own)
        3. Hello Dolly
          1. In cadence → ready position → exercise → 1, 2, 3 = 1

End at AO

Circle of Trust

    1. Number off
    2. Name – o – rama
    3. FNGs?
    4. BOM
      1. “Intervention of God Through Man”
      2. Reading the book “Wild at Heart” by John Eldridge and he talks about the intervention of a man for the betterment of a boy or man’s life. And I immediately thought of my stepfather stepping into that father figure role I desperately needed. So it’s been just amazing to see how God has put men and father figures in my life that have bettered me and pushed me to be a better man myself. And essentially that’s what F3 has been for me – being blessed to be able to come out here and push each other to get better physically but it’s also so much about that 2nd F – Fellowship. Taking this outside the workouts and creating fellowship and brotherhood together. So, man it’s been awesome and a blessing for me and the younger guys in college to see how God has intervened in my life and put F3 in my life and men like y’all to continually and intentionally push me to get better. So thank you.

The Big Dipper

Warm Up
20 Jumping Jacks
15 Imperial Walkers
15 Squat Jumps
10 Windmills
10 Cherry Pickers

Mosey on Road to North of Admin Bldg.

Suicides to cones on grass

20 Merkens
40 Baby Crunches

Bear Crawl to First Cone, Lunge to Second Cone, Hop to Third Cone, Bear Crawl to Last Cone. Sprint back.

20 Merkens
40 Baby Crunches
Mosey to End of Road Then on Walking Trail to Bottom of Mt. Everest

20 Hello Dollies in Cadence
Run Around Tree and Back
20 Hello Dollies on Own
Run Around Tree and Back
30 Big Boy Sit Ups

Run to Top of Mt Everest
30 Big Boy Sit Ups

Mosey to Stone Pile
Every man grabs a cinder block weight stone
25 Overhead Presses
Run to Bottom of Road at South Side of Admin Bldg
25 Diamond Merkins
Run Back to Stone Pile
25 Curls
Run to Bottom of Road Again
25 Shin Lifts
Run Back to Stone Pile
25 Squat Lifts to Chest
Run to Bottom of Road Again
25 Flutter Kicks to 2 count
Run Back to Stone Pile
25 Bench Presses with Back on Pavement or Grass
Those who have finished do go through weight exercises again while waiting on others to finish
Drop off Stones
Mosey to Original Starting Place

BOM
The Cost of Grace
Grace (“charis” in Greek) means unmerited favor without expectation of return – Jim Branch
“Grace is the good pleasure of God that inclines Him to bestow benefits on the undeserving.” A.W. Tozer in Knowledge of the Holy
Yet “cheap grace is the preaching of forgiveness without requiring repentance, baptism without church discipline. . . “ (Read lines from The Cost of Discipleship by Dietrich Bonhoefer)

The Tower of Power

F3 Welcome & Disclaimer

2. Warm-Up Exercises

– Side-Straddle Hop (jumping jack)

– 25 count

– In cadence ready position exercise 1,2,3 = 1

– Cherry Picker (stretch down to feet & back)

– 20 count

– In cadence ready position exercise 1,2,3 = 1

– Copperhead Lunge (slow lunge)

– 15 count alternating legs

– In cadence ready position exercise 1,2,3 = 1

– Merkin (push-up)

– 10 count

– In cadence ready position exercise 1,2,3 = 1

3. Mosey to Parking Garage Down From the Y

– 1st stop OTW: Bottom of stairs to bridge across Henley St.

– 10 Merkins

4. The Tower of Power (Parking Garage across from Fire Depot)

    • 9 floors
    • Start with 5 reps on Floor 1 end with 45 reps on Floor 9
      • 1st 3 Floors = Burpees
        • 5 burpees + 10 burpees + 15 burpees
      • 2nd 3 Floors = Side-Straddle Hops ( 1 count )
        • 20 SSPs + 25 SSPs + 30 SSPs
      • 3rd 3 Floors = Merkins
        • 35 Merkins + 40 Merkins + 45 Merkins
    • 9th Floor (Roof)
      • Abs circle
        • American Hammers
          • 30 count
          • In cadence ready position exercise 1,2,3 = 1
        • Flutter Kicks
          • 30 count
            • In cadence ready position exercise 1,2,3 = 1
        • 20 Big Boy Crunches On your own and when your done plank it up

5. Mosey Back to Big Ball

– Stop at edge of field before flags

  • I believe that F3 and the fellowship that is created and forged here has helped men carry their brothers through things that they couldn’t do alone – it’s done that for me I know.
  • So we’re physically going to live that out right now!
  • Casualty drag or fireman carry your brother halfway across the field and then switch

6. Circle of Trust

– Number off

– Name-o-rama

– FNGs

– BOM

– Great work this morning – thanks for pushing each other

– So for this morning I’m gonna share something I’ve been pretty worried and anxious about with y’all. So my mom and sister are leaving Thursday to go to Europe for the whole summer and it’s just been weighing down on my heart for the past month with the state that the world is in and the terrible and evil terrorist attack that happened just last week even furthered my anxiety in regards to them leaving. And so questions started running through my head like “What if they don’t come back?” And I think processing these thoughts and praying about it helped me realize that that is exactly what the enemy wants to exceed at pulling us away from our faith in God and pushing us toward some dark places. But God has a funny way of showing up in the 11th hour, coming to our rescue and helping calm our hearts and so yesterday the verse of the day I get on my phone was 1 Peter 5:7 “Cast all your anxiety on him because he cares for you”

– And one of my favorite sayings is “Keep the Faith” and I find that so hard to do a lot of the time. But then God shows up. So as we go out into jobs, school, families, and just living day to day in this world – I encourage all of us to Keep The Faith because whatever darkness or hard place you might be going through right now, He’ll show up. We wouldn’t be here today if that wasn’t true. That’s all I got.

– Any prayer requests?

– Pray it out

Full House Monday

THE THANG

COP
  •  SSH x20 (IC)
  • Cherry Pickers 4 count x 15
  • Imperial Walkers 4 count x20
Mosey to field office for 10 Burpees on your own. ->Mosey to the soccer field some fun!
Groups of 3. Exercises on each touch line with 3rd man sprinting from one side to the other. Excercises:
Carolina Dry Docks
Sprint ->
Big Boys
Burpees
<- Sprint
Superman/Swim
Plank Jacks
Sprint->
Flutter Kicks
Mosey to the paved hill that peaks at the Asylum
Repeat above exercises with the hill being your sprint. 
 
Mosey to back to the SP up for MARY

MARY

One round of ATM’s (15/10/10)
COT
42 with one FNG
BOM
 
Romans 5:2-5
Therefore, since we have been justified by faith, we[a] have peace with God through our Lord Jesus Christ. 2 Through him we have also obtained access by faith[b] into this grace in which we stand, and we[c] rejoice[d] in hope of the glory of God. 3 Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, 4 and endurance produces character, and character produces hope, 5 and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
 
Hebrews 5:7-10
In the days of his flesh, Jesus[a] offered up prayers and supplications, with loud cries and tears, to him who was able to save him from death, and he was heard because of his reverence. 8 Although he was a son, he learned obedience through what he suffered. 9 And being made perfect, he became the source of eternal salvation to all who obey him, 10 being designated by God a high priest after the order of Melchizedek
 
Obiding through Suffering results in HOPE! Stay with the PAX and keep your head down. Iron sharpens iron. if you are suffering reach out to the PAX and ultimately God as He is the one that provides us Hope!