F3 Knoxville

Tag: Survivor

IPC Week 0

THE SCENE: 70 degrees and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Fast and dirty…
THA-THANG:
IPC Week 0 – The Fat Coe Sandwich

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

Brenton – 3 rounds:

  1. 100 foot bearcrawl out
  2. 100 foot burpee broad jump back
    • Perform 3 burpees and then 5 broad jumps

Coe – 5 rounds:

  1. 20 thrusters
  2. 20 merkins

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
I love the magic of F3. Kotter from F3 Sun Coast posting down range with us for the IPC. Hooptie picking him up from the airport and Fixer Upper taking him back.

The IPC is important to me, it signifies my F3 anniversary. This is my 4th IPC, which makes it 3rd year. I’m so incredibly thankful.

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

Ungroomed

THE SCENE:  68 and clear
F3 WELCOME & DISCLAIMER:  Blurted out at 0529 so we could squeeze every last minute of fitness in.  No FNGs…you all know the drill.  
WARM-O-RAMA:

  • Phelps
  • Fence steppers
  • Grady corns
  • Finkle swings
  • Cherry Pickers
  • Willy Mays Hays
  • Merkins
  • Mountain climbers
  • Down/up dog

THA THANG:

  • Mosey to the guardrail. 20 bulgarian split squats (10 each leg) + 20 Dips + 20 Derkins

 

  • Mosey across the street to JUCOmanjaro.  Mosey up the hill to a cone.  Stop for some merkins and flutter kicks, then back down the hill.
    Give each man a playing card.  When I say “go” – sprint up the hill toward the cone.  The first man who makes it there will turn around at the cone and come back down.  When that man passes you, lay your card down where he passed you, then come back down the hill with him.
    Back at the bottom…we do some Mary and a short rest.
    Time for another sprint up the hill.  You know how far you made it last time (where you laid your card down).  You can make it farther this time!  When your legs and lungs are aching, dig deep and keep going.

 

  • Mosey to Tune-Up Salon.  7 of diamonds with…
    • Diamond Merkins
    • Iron Mikes
    • Burpees

MARY:

3 minutes of Mary – dealer’s choice

COUNT-OFF & NAME-O-RAMA

Me, 14 of the best men I know, and two of the best 2.0s I’ve ever known

CIRCLE OF TRUST/BOM:

I combed my hair this morning…because every third Friday in August is “National Men’s Grooming Day”.  So, that’s what we talked about…grooming.

Of all the books in the New Testament that are attributed to Paul, the book of 2 Timothy is believed to be his last writing.  Paul was imprisoned in Rome and knew that he would be executed soon.  In writing to Timothy, Paul warns him about types of men that he should avoid.  Paul says to avoid men who are arrogant…abusive…ungrateful…treacherous…reckless… he names 19 characteristics of men to avoid.  The last of those is “have nothing to do with men who have the appearance of godliness, but deny its power”.  Men who have an appearance…who created and maintain a façade…men who groom themselves to look like something that they are not authentically.  Avoid that type of men.  We talked this morning about how we can avoid being the type of man who grooms himself to try and look like something that he is not. 

In F3, we use the acronym EQV.  It’s short for the Latin phrase, “Esse Quam Videri” – “to be, rather than to seem.”  To BE…rather than to seem.  All these things that you are called to be as a HIM – faithful, trustworthy, kind, supportive, generous – to strive to genuinely BE them in your core, not just to seem to be them.  EQV means your motives and thoughts match your actions.  We are striving to be the Real Deal.

“To be, rather than to seem.”

Here’s the hard question:  Is there an area of your life that you’ve groomed yourself to have an appearance of something instead of genuinely being?

I have two.

  1. I want to BE a fully devoted and faithful husband.  By that I mean not only outwardly…not just 99.9% of the time… but also in every action…in every secret thought…in every private moment… Truly faithful at all times, in all ways, in my very core.
  2. I want to BE an authentic friend.  Not just the appearance of a friend – but a real, genuine, valuable, friend.  That requires me to be transparent and vulnerable with my friends.  It also requires me to speak hard truths to my friend about his missteps, it requires me to hold him accountable to a high standard*.  None of those I enjoy – but they are what an authentic friend does.

I’m working on those things.  How about you, BB reader?  Will you do some work today on living authentically?  Work on BEING instead of SEEMING.  Not groomed, not appearance, but the genuine real deal.

Proverbs 10:9, “The one who walks in integrity will experience a fearless confidence in life, but the one who is devious will eventually be exposed.”

MOLESKIN:

*Hat tip to Guardrail for being this kind of friend.  After a time I was Q a few weeks ago, he caught up with me and corrected me on an important point I made during the BOM.

PRAYERS / ANNOUNCEMENTS:

Prayers for BK’s uncle, for Guardrail’s daughter, Dart’s father, Shrubbery’s friend, for Wingman’s family.

Passing the shovelflag at The Project on Tues.

A la Mexicana

THE SCENE: 69 and a little foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Overhead claps x 10.
  • Seal claps x 10.
  • Side straddle hops x 10.
  • Cherry pickers x 10.
  • Mountain climbers x 10.
  • Tempo merkins x 10.

THA-THANG:

Played a game with boxes and tennis balls. The objective was to score in the opposite goal. In order for the team to score, the player had to do one of the below exercises and throw a tennis ball in the goal.

  • 10 Burpees.
  • 10 Heels to heaven.
  • 10 Lunges (2-ct).
  • 10 American hammers (2-ct).
  • 10 Freddy Mercuries (2-ct).

The team that scored more goals decided what exercise we all would perform at the end as a group (Flutter Kicks x 20).

Mosey to the CMU piles.

We kept the same two teams than in the previous game and we ran a circuit starting at the CMU piles going to the small hill all the way to the pull-up bars and down the stairs. During this small loop there were different exercises that should be completed as a team to add up 200 reps of the following:

  • Bicep curls x 2.
  • Triceps extension x 2.
  • Overhead press x 2.
  • BBS.
  • Squats.
  • Pull ups.
  • Merkins.

MARY:
Hello Dollies X 21.
COUNT-OFF & NAME-O-RAMA
11 Hombres Valientes.
CIRCLE OF TRUST/BOM:
Reflected about the importance of having a balance in our life and try to plan things in advance to meet our goals. Also commented about over planning, that is the other extreme of the equation, so depending on where we are, we should lean towards one end or the other.
MOLESKIN:
Prayed for our kids and the return to school, our families and dear friends.
ANNOUNCEMENTS:
IPC.

11’s and Dragons

THE SCENE: 74 and steamy

F3 WELCOME & DISCLAIMER: Administered


WARM-O-RAMA:
SSH IC x 20
Cherry Pickers IC x5
Arm Circles Forward and Back IC x 10 each
Dive Bombers IC x5
Squats IC x10
Rocky Balboa IC x20

THA-THANG:

  • Mosey to sophomore hill. 25 Flutter Kicks IC at the bottom.
  • Bernie to top of hill and mosey to the corner

 

  • Split into two groups and and do the following for 11’s
    • Rows at wheelchair ramp
    • Squats at the trailers

 

  • Mosey to coupon pile and perform the following once through:
    • Squats x20
    • Curls x20
    • Heavy Hammers x20 (2-count)

 

  • Mosey to duck pond with a stop halfway for some Freddy Mercury’s led by Erector. Split into two groups for a Welsh Dragon Competition:
    • Welsh Dragons for 3 minutes. Team with most cumulative reps wins!
      • Team 1 (42 reps) – Team 2 (44 reps) – close one, but Team 1 falls to the dragon this time

 

  • Mosey to crosswalk and form a line along the curb. Hold Al Gore while last man in line bear crawls to the front of the line (Indian Run Style).  Next man follows when bear crawler is 4-5 men ahead. Continue this until next crosswalk

 

  • Mosey to the flag and Jail Break from Survivor’s parking spot.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
12 HIMs
CIRCLE OF TRUST/BOM:

Was Napoleon revolutionary or revolutionary? Thought taken from bottom of page 24 in “Freed to Lead” book.

We often think that we must be inventive and creative to have impact whether it be leading a workout, being a father, a husband, or at work. Napoleon invented nothing new, but instead took all of the best parts of the  inventions and creations before him and put them to good use. We can do the same in all aspects of our lives. You don’t have to come up with new ideas or inventions to lead a good workout, to be a good husband, to be a good father, or to be a successful employee. Find others that have found success before you and borrow the best parts that will work for you. This is how we can find success and move forward.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
No announcements

Seeds of Change

THE SCENE: 40 degrees and dropping. Mostly dry though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
Moroccan nightclub 20
5 burpees on your own
10 tempo merkins
Tempo squats
10 Hairy Rockettes
Side to side mountain 🏔 climbers

THA-THANG:
Mosey to new parking lot for 5 mins of CORE

  • Legs in the air lower the right take right elbow to left knee, switch sides x20
  • Start sitting up, lower down one vertebrae at a time, until you can’t go any further without falling, and pop up x20
  • Lie on left side, bring righ knee into chest while taking your right elbow to your right hip targeting the obliques. x20 switch sides repeat.
  • LBCs
  • Catilina Wine Mixers x20
  • Cone drills:
    In and outs
    Side to side
    Moving planks 5 cones, switch the direction you’re facing, for 5 cones

Mosey to the FIA parking lot

  • 88s maybe?
    8 merkins followed by 8 flutter kicks
    11x

Mosey to the coupon pile

  • Grab a coupon
    Rifle carry to the hill
    Curls x20
    Bear 🐻 crawl up
    1 Burpee at the top
    Run down
    Repeat starting with the curls x1
  • Return Coupon and wall sit for the longest 15 count (thanks Archie!)

Mosey to the flag with a Jail Break

MARY:

  • 2 games of Bear Infection: In a confined space. IT starts in a Bear Crawl tagging everyone else who are Crab Walking. Once you’re tagged, you become a Bear and tag the other Crabs.
  • Hello Dollies x20
  • Plank Variations

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
“And those who are Peacemakers will plant seeds of peace and reap a harvest of righteousness.”
James 3:18

I hope you all reap a harvest of righteousness! Plant the seeds, teach your family to plant the seeds… Teach them to be patient, teah them to shower the seeds with love, and it will be well worth the wait!

ANNOUNCEMENTS:
CSAUP Next Weekend. Get signed up!
Please consider donating to the Wesley House. This is an opportunity to step up and help others that are less fortunate. Consider it an “off the court” challenge!