F3 Knoxville

Tag: Swanson

SPC James Ames Workout

THE SCENE: Perfect weather for a beatdown. Not too cool, not too warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, Lil’ Baby Arm Circle, ‘Round Towns, ‘Round the Worlds, Temp Merkins, Tempo Squats
THA-THANG:
Mosey over to Amphitheater for some fun.
10s- Derkins and Rows

Mosey to the bridge for 7s- Burpees and Lunges

Bear Crawls across the bridge and Slowsey over to the Big Ball to knock out 17 Big Ball Pull-ups.

Hit some Route 66 Merkins back to the Fountains.

MARY:
6 Minutes of Mary at the East Tennessee Veterans Memorial in honor of fallen East Tennessee service members

COUNT-OFF & NAME-O-RAMA
17!
Swanson, Huffy, Cyclops (FNG), Typo (FNG), Cry Baby, G-6, Mickey, Kermit, Stacks, Jumbo, Magic Mic, Singlet, Grapefruit, Postman, Wedding Singer, Soot
CIRCLE OF TRUST/BOM:
Proverbs 18:14; 2 Corinthians 4:7-10

MOLESKIN:
Veteran’s are twice as likely to end their own lives compared to their civilian counterparts. Roughly 17 veterans take their life every day. As HIMs, we are called to reach out to those who are suffering. As Christians, we have a hope that surpasses all understanding.
If you are a veteran struggling with how to cope, reach out to a trusted HIM and seek help immediately https://www.veteranscrisisline.net/

Serpentine

THE SCENE:  Gorgeous weather.  High 60s, cool, not humid.  Great workout conditions.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x10, Windmills x10, Hillbillies x10, Cherry Pickers x5, Little This, Little That, Michael Phelps, Mosey around the loop starting at the playground, heading towards Chapman Hwy, back down the main church entrance to the grinder
THA-THANG:

Stations set up in a S like pattern
1st station – Shoulder Tap 2-ct
Bear Crawl to next station – approximately 45 feet
2nd station – Squats
Lunge to next station – approximately 45 feet
3rd station – Crunchy Frog
Bernie to next station – approximately 45 feet
4th station – Merkins
Bear Crawl to next station – approximately 45 feet
5th station – Iron Mike 2-ct
Lunge to next station – approximately 45 feet
6th station – Plank Jacks
run back to 1st station in a loop; start over

Start with reps of 5, increase by 5 every round

When you get to 20, single count Iron Mike. When you get to 30, single count Shoulder Tap

Last 15 minutes: Dodgeball! If you can dodge a wrench, you can dodge a ball.

HANDS UP WHEN YOU ARE HIT TO INDICATE YOU ARE OUT
Hit a person clean, the hitee does 5 dips
If the person catches it, the thrower does 5 dips
If you are out and someone hits you, the thrower does 10 dips (the hitee only does the 5 dips)
If you hit someone in the head, the thrower does 15 dips
If you duck into the throw to get hit in the head, the hitee does 20 dips (stop dumb people)

MARY:
Nada!
COUNT-OFF & NAME-O-RAMA
PDA, Swanson, Pennies, Outhouse, Cow Patty, Grouch
CIRCLE OF TRUST/BOM:
Going to the Dad Camp the previous weekend reminded me of many things: 1) Time with your kids is precious and having fun with them is important even if there are meltdowns, 2) Time with other men is refreshing to the soul, 3) We were not meant to do this thing called life alone.

Ecclesiastes 4:9-10: Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!

Take time to fellowship with other men, take time to BE with your families, take time to BE with your spouse.  I too often let other things in life occupy my time and while they are not bad, they do not refresh my spirit as much as these.

Reindeer Games

THE SCENE: A very warm December morning, right before the storm. Thankfully the rain held off

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby Arm Circles, This and That, Michael Phelps, Tempo Squats, Tempo Merkins, Hill Billies
THA-THANG:
Today we played reindeer games. Each workout was either a solo or team competition. Losers of each workout owed the winner 10 Burpees. The games were:

  • Bring Sally Up Pushup Challenge: Up and down in cadence with the song, last man “standing” wins
  • Murder Bunny Relay Race: Divided into 2 teams. Each team lined up at the edge of the lawn. From end to end were 5 cones. First person in line Murder Bunnied to the first cone, sprinted back, and led their team in 5 merkins. Next man up ran to the block, murder bunnied to the next cone, ran back, led push ups, and so on until the first team got their block across the field and back (total of 12 segments). Everyone held a plank while waiting to run
  • Hammer Relay: We worked together on this one. In a big circle everyone held an American Hammer position while a 8lb medicine ball was tossed from person to person, making its way around the circle. When you had the ball you owed 5 American Hammers then tossed it to your neighbor. If any feet or the ball hit the ground everyone owed 10 Big Boy Situps
  • Bear Crawl Relay: Divided into 2 teams again. Lined up again on one end of the fountain pavilion, with a cone on the other. Everyone held a plank while one person from each team bear crawled to the cone. Once there, that man called out the next person from their team by name to crawl to the cone. Once an entire team had crossed, together as a team they crawled back to the start point. First team out and back won
  • Beep Test: Just like middle school gym class, run to the cone before the beep, run back before the beep. 2 failures in a row = elimination. Last man standing wins
  • Ultimate Frisbee: Ran a quick game of Box Ultimate to run out the clock. Any dropped disc meant 5 squats for everyone

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Continued to share from my routine of developing the habit championed by Jerry Bridges of preaching the Gospel to yourself daily. I’ve also been doing a Biblical Worldview training program called the Colson Fellows that has a ton of assigned readings and daily devotionals. A devotional from a few days ago said “God loved us enough to die for us. But since God can’t die He became a man in order to do so”. I felt like this quote did a good job of stating the Gospel as well as the reason for Advent and Christmas. Part of the Gospel is that we know celebrate the incarnation of God through Christ, and in this season of Advent we wait in hopeful expectation of this, knowing that it also means Christ’s death on our behalf

ANNOUNCEMENTS:
Welcome to Man in the Mirror

Big Ball Summer Olympics 2021

THE SCENE: partly cloudy, warm, mid 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Everyone was numbered off into 2 teams, each representing fictional nations competing for gold. Teams were Narnia and Rivendell.
THA-THANG:
5 events were held at this year’s Summer Olympics. With Olympic theme blasting in the background, Narnia and Rivendell gave their blood, sweat and tears to bring home gold and represent their fictional homelands. Here are the events:

  • Spikeball: Teams lined up in order, sending 2 representatives at a time to square off in a round of Spikeball against their opponents. After each point, whoever was in longest went to the back of the line and the next man subbed in. While 4 battled it out on the court, everyone else was doing typical warm up exercises (SSH, Hillbillies, Arm Circles, Tempo Squats, etc.) while waiting for their shot at glory. Narnia took gold in this event after a display of absolute dominance
  • Box Ultimate: Ultimate frisbee with an Olympic sized twist, instead of two end zones there is one box in the middle that serves as a universal end zone. Teams had to complete 3 passes before being able to toss to someone in the box for a point. Every time the frisbee hit the ground everyone had to do 5 merkins. First to 3 points took gold. Rivendell won a close game of 3-2
  • 100ish Meter Sandbag Relay: Sandbags were placed at one end of the field near the fountains, one for each nation. Teams got into order again. Whoever was in the front of the line ran to the bag, tossed it as far as possible, ran back and did 5x Jumping Knee Tucks, Carolina Dry Docks, and Big Boy Sit Ups each, and then returned to line. The next person ran as soon as the first person completed their toss. First team down and back again won. Narnia took gold in a hard fought battle
  • CMU Capture the Flag: Exactly what it sounds like, CTF with CMUs. The field was divided in half. You could be tagged on the other half but were safe on your own half. Anyone with the flag could be tagged at any time. Once tagged you had to run back to your own field’s far side and do 5x American Hammers on a 4ct. No one won, but Rivendell took gold due to being the only team to move the flag, a whopping 5 ft
  • Bear Crawl Ball: Soccer in a bear crawl where you can hit with your hands. Everyone had to stay in bear crawl in order to move of touch the ball. First to 3 would have won, but with a buzzer beating clutch shot from PDA we ended right at 8am with a tie at 2-2

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared the story of Robert McCherye, who was a 19th century minister who was just as well known for his faith as he was for being a workaholic. He died of cardiac arrest at 29 and on his death bed wrote “God gave me a message to deliver and a horse to ride on. Alas, I have killed the horse and now I cannot deliver the message.” I think we tend to acknowledge that rest is worthwhile but are still reluctant to take the time needed for it. Sometimes it makes us feel weak or like we’re wasting our time. When Jesus was confronted about working on the Sabbath He said that man was not made for the Sabbath but the Sabbath for man. It’s easy to walk away from that saying “OK, Jesus said its fine for me not to rest”, but rather we should hear that and acknowledge that if the Sabbath was made specifically for us then it must be worthwhile. So let’s seek out rest wherever we need it, whether that be physically, mentally, emotionally or spiritually

Mucho Mucho’s

THE SCENE: Low 70’s, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little of this and that, Arm Circles, Cherry Pickers, Tempo Squats, Michael Phelps

THA-THANG:
Moseyed over to the parking lot between the park and the river. 4 cones were laid out in the parking lot at distances that increased as they went. We did 3 rounds of work with a mode of transportation between cones, exercises at each cone, followed by Blockees (CMU burpees) and a run up the hill leading back to the park, then a cool down walk down the stairs.

  • Round 1: Bear Crawl to each cone, 5x Mucho Leg-o’s, 5x Blockees, hill run
  • Round 2: Broad Jumps to each cone, 5x Mucho Arm-o’s’s, 3x Blockees, hill run
  • Round 3: Duck Walk to each cone, 20x BBS at cones 1 and 3, 20x American Hammers on 4ct at cones 2 and 4, 3x Blockees, hill run

Moseyed back to AO

MARY:
Did a round of the protractor to finish out

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We began the BOM by throwing out adjectives that we thought described men or that we would want to be true of us, whatever came to the top of our heads. True, hardworking, stoic, good, patient, and meek were among words thrown out.

I then shared about some time I spent in Matthew recently reading the parable of the talents with some other guys. In the parable 3 men are giving bags of gold by their master; 5, 2, and 1 each respectively. The men with 5 and 2 each “put their money to work” and return to the master with double what was given to them, to which the Master responds “well done good and faithful servant! Because you were faithful with little I will trust you with much”. The man given 1 however buries his in the ground out of fear of the Master and returns it back to him when he returns, which the Master responds to with a bit more choice words. It’s easy to read this passage and think of performance; we should double the investment that God has given us. But in reality, Jesus is teaching His disciples about the importance of faithfulness. God is pleased by our faithfulness to Him and what He has entrusted us with. Faithful is typically not an adjective we think of to describe a man or what we want to be described as, but as I thought more about it I believe faithful might be the highest praise I could receive. So I encouraged us to remain faithful to what God has called us to do or entrusted to us.