F3 Knoxville

Tag: Swanson

Focker’s Bachelor Party

THE SCENE: A nice comfortable morning. No rain and just enough sun.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, lots of joint rotations, tempo merkins and squats.
THA-THANG:
Started off nice and easy with some Doras. Battle Buddy pairs completed 50 merkins, 100 squats, and 150 LBCs.

After that, we took a lap around the field stopping at six stations along the way. The first round was a demonstration with 5 reps each. Then we released OYO to complete the ladder of 5-10-15-10-5.

  1. Squats
  2. Merkins
  3. Flutter Kicks
  4. Lunges
  5. Prone Row
  6. Burpees

Once we completed going ’round the field a couple of times, we gathered by the flags near the fountain. Running between the two circles of flags, we completed two rounds of 7s. First was merkins and squats; second was SSHs and flutter kicks.

MARY:
With four minutes remaining, some of the veteran PAX took turns leading us in core work.

COUNT-OFF & NAME-O-RAMA
22 PAX to include 6 out-of-town FNGS (Heisenberg, Tyson, Martha, Floater, Hustler, Snake Eyes).

CIRCLE OF TRUST/BOM:
Misfire gave his soon-to-be brother-in-law, Focker, some words of wisdom and encouragement. We concluded with a BOM praying for Focker and his soon-to-be wife.

Clydesdale Cardio

THE SCENE: Perfect morning for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lot’s of circles. Arm circles, knee circles, hip circles, etc.
THA-THANG:
Simple, Tough, and Effective.

Went out for a mosey down towards the river. Hooked a right and ran towards TBA and sprinted up Lake Loudon. Next we hit Manning Pass. Mosey’d down and then sprinted up, checkerboard to checker board. Continued towards the Hill, but went around it instead of up for the sake of time. Ended up back at the AO with just enough time for 90 seconds of Mary led by Pfeiffer and Postman.

We sprinkled in some burpees throughout the run Kiss-My-Grits style.

COUNT-OFF & NAME-O-RAMA
11 PAX (1 FNG). Swanson, Jorts, Passport, Huffy, Anteater, Abort, G-6, Band-Aid, Postman, Pfeiffer, Soot.

CIRCLE OF TRUST/BOM:
Sometimes the thing we need is something Simple, Tough, and Effective. Nothing fancy about a hilly Mosey, but it’s great for conditioning. In life, sometimes we just need to grind and get it done.

Leaders lead from the front. You don’t always have to be the fastest or in the best shape, but people look to you for guidance. A leader has to be able to maintain command and control of his element.

ANNOUNCEMENTS:
Convergence at Big Ball and service opportunity on May 12!

Return to Walnut Hill

THE SCENE: Rather chilly, low 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Shoulder Taps, Tempo Squats, Tempo Merkins
THA-THANG:

  • Sunsphere: Went around the sunsphere doing 5 pull ups on each beam and 5 jump squats in between each beam
  • Bridge over Cumberland: Did 50 BBS OYO, using the rails to hold our feet in place
  • Moseyed over to the Walnut Hill
  • Walnut Hill: Laid out 4 cones towards the top of the hill, maybe 10-15 yards apart from one another. At the bottom of the hill we would do 5 Sit Up Ups then run to the first cone and do 10 merkins facing the top, then ran down. We did this 4 times, adding a cone each time, changing the direction of the merkins at each cone. So cone 1 was facing the top, 2 was facing the right, 3 was facing the left and 4 was facing the bottom. Each lap we still hit previous cones, so by the end we had done 40 top merkins, 30 right merkins, 20 left merkins, and 10 bottom merkins, as well as 20 Sit Up Ups
  • Moseyed back to the AO, dodging traffic as we went
  • AO: Did some bear crawl duck duck goose to finish the clock out

COUNT-OFF & NAME-O-RAMA
Welcome Dismount!
CIRCLE OF TRUST/BOM:
Shared about a conversation I had with a student about evangelism. He shared what his past experience with it was, which is probably very relatable: knowing that its worth doing, but not wanting to offend, or hamper a relationship, or not feeling competent enough, or not having the time, etc. We then spent some time looking at what Scripture has to say about it, specifically Romans 1:16 and 1 Peter 3:15. In Romans Paul says he is unashamed of the Gospel because he knows it is the power of God for the salvation of all who believe, and Peter calls us to be ready to give an answer to any who ask us for the reason for the hope we have. So though there are a hundred, very relatable, excuses as to why we may not want to share Jesus with those around us, we are all called to be ready and unashamed to do so. Matthew 4:19 is an invitation to follow Jesus with the byproduct of becoming “fishers of men”, so lets allow Jesus to make us into fishers of men as we seek to follow Him.

 

Bricks, Buddies and Big Ball

THE SCENE: Perfect, mid 50’s, partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Rockettes, This and That, Michael Phelps, Cherry Pickers
THA-THANG:
Moseyed over to the brick pile by L&N where everyone grabbed a new buddy (brick). Everywhere we went during the workout we carried our buddies overhead

  • Sidewalk near AO: Doras: 50x Goblet Squats, 100x Tricep Extensions, 150x Curls, while one partner ran down the street and back
  • Big Ball: Doras again with a new partner: 50x Brick Merkins (one hand on brick, merkin, slide brick to other hand, merkin, etc), 100x Flutterkicks with brick overhead (4ct), 150x Calf Raises while holding brick
  • Bridge near Cumberland: walking lunge across with brick
  • Amphitheater: 3 rounds of exercises OYO
    • Round 1: 5x bodybuilders, 10x shoulder raises, 15x American Hammers (4ct), 20x Big Boy Sit ups, 25x Rows at top of stairs
    • Round 2: 10x bodybuilders, 15x shoulder raises, 25x Big Boy Sit ups, 30x Rows at top of stairs
    • Round 3: 20x shoulder raises, 30x Big Boy Sit ups, 35x Rows at top of stairs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about a conversation I had with a student that reminded me of a word Abort gave involving a friend saying “It must be nice” in regards to someone elses situation, not acknowledging their own privileges and blessings. While talking with my student we pointed out that people have a tendency to find pride and validity in our sufferings, so much so that we often overexaggerate them. We tend to place more value on ourselves or less on others depending on the difference in the weight we carry on our shoulders. I have noticed that even in family gatherings its rare that we don’t end up somewhat comparing who has to work the longest hours, or get up the earliest or stay at work the latest. We try to impress each other with things we actually shouldn’t be proud of. Galatians 6:14 actually says that should we boast in anything it should be in the Cross of Jesus Christ. So my encouragement for us was that we seek to keep a true and proper perspective on our situation, rather than finding ways to use our suffering as opportunities to impress.

Burpees: Every Minute On The Minute

THE SCENE: Excellent, rain held of just in time for the beat down, lower 50s, cloudy sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Tempo Squats, Rockettes, Cherry Pickers, Tempo merkins, This and That, Michael Phelps
THA-THANG:
I set a timer to go off every minute during the workout, whenever this happened we all stopped what we were doing to do 2 burpees (My speaker died so we changed to 3 burpees during the Doras but not while running)

  • Doras: 50x American Hammers (4ct), 100x Carolina Dry Docks, 150x Squats
  • OYO: 25x Shoulder Taps (4ct), Box Cutters, Smurf Jacks (4ct), Hand Release Merkins
  • OYO: 15x Shoulder Taps (4ct), Box Cutters, Smurf Jacks (4ct), Hand Release Merkins
  • Doras: 50x Wideout Merkins, 100x Sumo Squats, 150x Big Boy Sit Ups
  • OYO: 25x Cobras, Flutterkicks (4ct), SSH (4ct), Plank Toe Taps (4ct)
  • OYO: 10x Cobras, Flutterkicks (4ct), SSH (4ct), Plank Toe Taps (4ct)
  • Cool down lap around the event lawn

MARY:
May or may not have ended a minute early due to the fact that we were dying

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Revisited the topic of Robert Murray McCheyne, 19th century preacher who graduated college at 14, led a congregation of over 1000 at age 23, was infamously a workaholic, and died at the age of 29 of cardiac arrest and exhaustion. Supposedly on his death bed he was quoted saying “God gave me a message to deliver and a horse to ride on. Alas, I have killed the horse and I can no longer deliver the message.” We’ve mentioned masculinity a lot this passed week in our Words. Biblical Masculinity is an interesting topic because the Bible rarely actually addresses masculinity directly, so often when we talk about being Godly men we get a mix of Scripture and culture, some of which is good but a lot is not. One of the cultural aspects of masculinity is work ethic; rather closer to being a workaholic. We as men tend to put the pressure to over work ourselves. When confronted by the Pharisees about eating on the Sabbath Jesus said that man wasn’t made for the Sabbath, but the Sabbath for man. We tend to hear “Jesus says it’s ok not to rest”, rather than hearing “The Sabbath (rest) was designed specifically for me, and is therefore beneficial”. Lets all be men who prioritize rest, so we can faithfully deliver the message we were given, rather than killing the horse we ride on.