F3 Knoxville

Tag: Swanson

The Makers of Man aka Man Makers

THE SCENE: The air is THICK, but promising.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m honored to be your Q this morning
  • Couple of things before we begin
    • I’m not a professional
    • You’re 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 it!
    • But along with that – I’m going to encourage you to push yourselves and push the men around you – you deserve it and so do they.
    • You’re here on purpose this morning. You’re here on purpose.


WARM-O-RAMA:

 

  • SSH: 10 x 4 IC
  • Rockette: 10 x 4 IC 

  • Imperial Walker: 10 x 4 IC 

  • Windmill: 10 x 4 IC
  • Tempo Squat: 10 x 4 IC

THA-THANG:

 

(mosey up to the new walkway)

  • Battle Buddy Up
  1. Dora
    • BB1: Heels to Heaven (4 count ex)
  • BB2: Run to the other parking lot – execute 8 count merkin and run back
  • Each battle buddy will make the run down twice
  • Recover here when you’re done – holding the Al Gore

 

2. The Gauntlet

    • Run to the other parking lot
    • every table = 10 – 8 count body builders together in cadence

(so…..many……Man-Makers…..SO many man-makers. WHY ARE THERE SO MANY TABLES UP THERE?!)

(mosey around to the left American Indian style)

(mosey to the parking lot outside the playground)

3. Quarter Pounder

    • Tops of the parking lot = 25 SSHs on a 1 count
    • Middle of the sides of the parking lot = 25 merkins on a 1 count (down/up)
  • potential for a double quarter pounder

MARY:

  • 25 flutter kicks
  • 25 heels to heaven

10 x 4 SSHs

Worked on breathing/light stretching

COUNT-OFF & NAME-O-RAMA

13 PAX – No FNGs

CIRCLE OF TRUST/BOM:

As I was reading Romans 8:26 I realized how much I constantly and consistently need the Holy Spirit to intercede for me because of groanings too deep for words. My anxiousness for everything going on in the world, my anguish and anger for everything going on in the world. He knows what we need when we don’t have the words.

Then I thought about “running the race.” When you think of running a race, you typically know the end goal or distance. Think about F3 – you know you’re pushing hard until 6:15am or 8am. But when you think of running a spiritual race, THE race – we know how the story ends but not necessarily how long we have to run. We just are told to run – with endurance.

And I thought “What a greater time to run our race as HIM, when we do have a great cloud of witnesses looking to us (Christians, male leadership, etc).

The encouragement is this: Even when we have groanings too deep for words – we’re still called to run the race the most high King has set before us – and to run with endurance. As HIM – you have opportunities to do this everyday in your marriage, relationships, work, spheres of influence.

So give your groanings to the Holy Spirit and allow Him to intercede for you.

And Run. Your. Race.

MOLESKIN:

Romans 8:26 — Likewise the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words. 

Hebrews 12:1-2 — Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and seated at the right hand of the throne of God.

MERKIN’ IN THE RAIN

THE SCENE: Insert info about the weather, etc.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • Thanks for being out here this rainy morning
  • Few things before we begin:
    • I’m not a professional
    • You’re here on your own volition – you’re here on purpose.
    • I don’t know any injuries you may or may not have, so if you need to modify anything we do this morning feel free to do so BUT PUSH YOURSELVES AND THE MEN AROUND YOU. They deserve it and so do you.
    • Any FNGs?


WARM-O-RAMA:

  • SSH: 30 x 1
    • Merkin: 15 x 1
    • Squat: 15 x 1
  • SSH: 30 x 1
    • Rockette: 15 x 1
    • Imperial Walkers: 15 x 1
  • SSH: 30 x 1

THA-THANG:

(Not Raining – WFP Amphitheater)

[ Downgrade ]

  • Run to top of Amp
    • 30 Pull-Ups/Chin-Ups
  • Run around to the stage
    • 25 incline merkins
  • Run to top of Amp
    • 20 Pull-Ups/Chin-Ups
  • Run around to the stage
    • 15 incline merkins
  • Run to top of Amp
    • 10 Pull-Ups/Chin-Ups
  • Run around to stage
    • 5 incline merkins
  • Recover on stage

***Starts pouring outside***

[ 30 On/10 off ]

  • 30 down/up incline merkins on the stage
    • 10 seconds of rest
  • Rinse & Repeat 3x

(Mosey out in the rain underneath the bridge)

[ It Pays To Be A Winner Part 1 ]

  • 2 teams against each of the 2 walls under the bridge
  • Teams bear crawl to the ruck in the middle – execute 1 burpee – bear crawl back
  • Rinse and repeat adding 1 burpee every time until you complete 5 burpees
  • 1st team done picks the exercise the losing team does in the rain
    • 30 Big Boy Sit-Ups in the rain (both teams do it)

(Mosey in the rain to the other side of the bridge)

  • 2 teams form up – 1 on the wall – 1 on the curb
  • Wall Team: 10 5 Second Squat Slaps
    • Drop down to a wall squat
    • hold for 5 seconds
    • slap the ground
    • back up = 1
  • Curb Team: 10 dips + rotating forearms
    • 10 dips
    • hold the dip position
    • rotate arms and palms from front to back until the other team is done
  • Rinse and Repeat 2x

(Mosey right out of from under the bridge to the water facing the WFP field

  • Men are on their backs on the concrete slab where the water is, head hanging over (water was low), feet extended
  • 30 x 4 flutter kicks in cadence

(Mosey back to the AO)

MARY:

Double Quarter Pounder

  • 4 core Xs – all 25 reps on a 4 count
    • Flutter Kicks
    • LBCs
    • Cockroaches
    • Box Cutters
  • Finish off with 30 1-count SSHs and 2 good burpees from every man

COUNT-OFF & NAME-O-RAMA

13 PAX – No FNGs

CIRCLE OF TRUST/BOM:

 

  • “The only thing necessary for the triumph of evil is for good men to do nothing.” – Edmund Burke

http://www.openculture.com/2016/03/edmund-burkeon-in-action.html

Making The Most Of The Mundane

THE SCENE: Clear, mid 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Arm Circles x 15 forward and backward, Shoulder Taps x 15, Tempo Squats x 8, Imperial Walkers x 15, Cherry Pickers x 8
THA-THANG:
The workout was reverse suicides; 4 cones were laid out in the parking lot and each cone had an exercise assigned to it. 1st lap we’d run from one end of the lot to the farthest cone and do that exercise and run back. 2nd lap we’d do the same but add the 2nd cone on the way back. 3rd lap was same as before but added the 3rd cone, and same thing for the 4th lap and 4th cone. We did 3 rounds, which were broken up by Get Ups followed by hill sprints

  • Round 1: 1st cone – 10 American Hammers (4ct), 2nd cone – 15 Flutterkicks (4ct), 3rd cone – 20 BBS, 4th cone – 30 Oblique crunches (15 each side). Ended with 15 x Get Ups followed by a hill sprint
  • Round 2: 1st cone – 10 Squats, 2nd cone – 15 Box Cutters, 3rd cone – 20 Lunges (10 each leg), 4th cone – 20 180* Squat Jumps. Ended with 10 x Get Ups followed by a hill sprint
  • Round 3: 1st cone – 15 LBCs, 2nd cone – 15 Sumo Squats, 3rd cone – 15 Inch Worm Merkins, 4th cone – 15 Body Builders

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared about how things have felt incredibly mundane within my own life. All the days seem similar. There’s not much going on aside from working from home, which most of us know is an absolute blast. I shared this with my students not long ago how this reminded me of 1 Kings 19:11-13, which says ” 11 The Lord said, “Go out and stand on the mountain in the presence of the Lord, for the Lord is about to pass by.” Then a great and powerful wind tore the mountains apart and shattered the rocks before the Lord, but the Lord was not in the wind. After the wind there was an earthquake, but the Lord was not in the earthquake. 12 After the earthquake came a fire, but the Lord was not in the fire. And after the fire came a gentle whisper. 13 When Elijah heard it, he pulled his cloak over his face and went out and stood at the mouth of the cave. Then a voice said to him, “What are you doing here, Elijah?”. Seasons of routine and mundane days can actually have a lot of value, because they almost force us to be more willing and able to hear the Lord’s voice when it appears as a gentle whisper rather than a grand display of majesty or glory. So my encouragement to everyone, especially myself, was to be encouraged and view this season as an opportunity to train ourselves to be more aware of God’s presence.

Learning From Others

THE SCENE: Perfect: lower 60’s, started off a bit foggy then ended up clear and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Arm Circles x 15 forwards and backwards, Tempo Squats x 5 slowly, Tempo Merkins x 5 slowly
THA-THANG:
Numbered off into two teams, each of the following exercises was treated as a team competition

  • Round 1: Each team raced across the event lawn, but our mode of transportation was Monkey Jumpers (3 Monkey Humpers followed by a Broad Jump). First team fully across would have won, but we got kicked off the grass so we called it a tie.
  • Round 2: moseyed over to the other event lawn with the new patio. This time we did 11’s as teams, but with a few twists. Between each exercise was 11 steps of Bear Crawl Toe Taps going forward or Crawl Bear Toe Taps going backward. The exercises were Burpees and Single Leg Merkins. So the first set was 1 Burpee, 11 steps of Bear Crawls with toe taps each step, 10 Single Leg Merkins, then 11 steps of Crawl Bears with toe taps each step. Team One won this one.
  • Round 3: Still at the other event field, we paired off within our teams for Doras, first team for all pairs to finish wins. Exercises were 100 x Single Leg Burpees, 200 x Star Jumps, and 300 x Big Boy Sit Ups while one partner runs up the pathway and touches the far light post and runs back. We had to call it for time, but Team One was the closest to finishing and won on a technicality.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I mentioned at the start of the workout that I didn’t come up with this, and that it was actually a workout I hopped in on with one of the AO’s in Nashville a few weeks ago while visiting family. Building off of Swanson’s encouragement to seek out and be willing to receive accountability, I encouraged us to couple that with seeking to also learn from others, both here and from outside sources or people outside of our normal circles. Like I had mentioned, I learned this workout from another AO and would never have thought of it on my own, and I tend to pay attention to others’ Q’s and take note of what I like and incorporate them into my own workouts. Supposedly Einstein is quoted saying that when we stop learning is when we start dying, so let’s go out of our way to learn from one another and not become complacent with what we know

tightrope walking

THE SCENE: 66* and a little muggy, perfect sweat angel weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps x15
OH Claps x15
Merkins x10
Hillbilly’s x12
Tempo squats x12
SSH x15
THA-THANG:
Mosey out of the start point towards parking lot, make a left and head towards Broadway.  Didn’t have to wait long at the light, crossed over Broadway and through the Commercial Bank parking lot over to the back parking lot of Regions Bank.

Four cones spaced out in the parking lot, paying homage to Magic Mic’s beatdown at BB from last week.

Round 1: Lunge walk between cones, perform jump squats at cones increasing reps 4, 6, 8, 10.  Mosey back
Round 2: Crawl bear between cones, perform merkins at cones increasing reps 5, 10, 15, 20. Mosey back
Round 3: Frog jump (hands must touch ground) between cones, perform (someone said you like) burpees at cones increasing reps 2, 4, 6, 8.  Mosey back.

10 count breath snagger and then mosey up Lynnwood Drive a few buildings until we reach the parking lot with the coupons.  Everyone grab a rock, start the music up and run through as many rounds as you can in 10 minutes.

  • Boulder squats x15
  • Curls x20
  • OH Press x20
  • Rock swap merkins x10
  • Run at 80% pace to the brick wall and return.  Lather rinse repeat until timer goes off.

Quick mosey back down Lynnwood to the Regions parking lot again and circle up.  Amazon style swapper, two exercises back and forth with no rest between, decreasing reps each round.  Also, a different PAX leads the round each time.  Rep counts were 10, 7, 5 for each exercise.

  • Four count merkins
  • Tempo squats

Mosey back the way we came, through the bank parking lot and back across Broadway to the church parking lot to finish up.

MARY:
CASH OUT WITH ATMS!!!
American hammers x15
Flutters x10
COUNT-OFF & NAME-O-RAMA
10 Strong: Duggar, Swanson, PDA, Filter, SpaceX, Magic Mic, Walrus, Herbie, Puck, Abort
CIRCLE OF TRUST/BOM:
I asked if anyone knew who Karl Wallenda or Nik Wallenda are, which Filter did (I forgot your Applebee’s trivia gift card).  Karl Wallenda was a pretty famous tightrope walker who began his career in the 20s.  The Ringling Brothers added him to their circus, and he helped create some crazy stunts including the pyramid of people walking on a tightrope (which did kill a few members of his team in one accident).  Karl was killed as well while attempting to walk between two hotels in Puerto Rico.

Later on, his great grandson went back to the same spot and accomplished the walk.  Funny enough, earlier this year he walked 1800′ across an open volcano that took him over 31 minutes to cross.  Why would someone go back to the spot that killed their ancestor and attempt the same thing?  Legacy.  He wanted to keep the family legacy alive.  I hope that I am capable of something that will inspire someone else to come behind me and repeat, or even elevate to another level.  And I sincerely hope if I can that its something worthy of being referred to as legacy.