F3 Knoxville

Tag: Tapout

10-4 Challenge

THE SCENE: Surprisingly warm for 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC X 20
  • MTN CLIMBER IC X 20
  • PLANK JACK IC X 20
  • LEGIT CHERRY PICKERS IC X 5

THA-THANG:
Mosey to the location formerly known as “The Boat”

  • Perform prescribed reps and exercise at each light pole, take a right down Corey Hill and find the 10th Light Pole at the base of the 2nd flight of stairs. Pay the toll of 50 calf raises, run to Duane “The Rock” Johnson and back to start. 3 Rounds
  • 1st Round – 10 Quarter Squat Hop/4 Merkins
  • 2nd Round – 10 Lunges (single leg)/4 Hurpees
  • 3rd Round – 10 Bobby Hurleys/4 Body Builders

MARY:
Loosening the resistance of a tight Posterior Chain
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Luke 8:5-8 (Parable of the Sower) – A sower went out to sow his seed. And as he sowed, some fell along the path and some was trampled underfoot, and the birds of the air devoured it. And some fell on the rock, and as it grew up, it withered away, because it had no moisture. And some fell among the thorns and the thorns grew up with it and choked it. And some fell into good soil and grew and yielded a hundredfold.

This week while having lunch with some F3 #HIMs to work out the details of the pull up bars, I got to meet Mailbox from JUCO. Mailbox stepped up and offered to help source the pipe needed for the pull-up bars. A little while into the lunch, he looks at me and asks if I did a KTC run last year. I did. He then asked if I was the guy who walked with him up the hill on the backside, after I thought about it, I remembered running/walking with him up that hill. He told me it took him 6 months after that, but he finally made it out. (That was awesome!) We kind of left it at that. But, I was reminded of the parable of the sower.

When we tell other men about F3, it can be like the seed in the parable. Initially, I thought, “Yeah, I got one!” Immediately followed by the thought, “It’s not about you dummy.” It’s about F3. F3 is good. F3 is a gift that was given to us and is only good if we give it away.

What I left out this morning, that I wished I didn’t, was the last sentence in verse 8 – “He who has ears to hear, let him hear.”

MOLESKIN:
It felt like we got more than 1.6 miles today
ANNOUNCEMENTS:
Pull up bar install will be 2/29/20 – details to follow.

Unleash the heavy weights

THE SCENE: low 20’s but we warmed up quickly

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Mosey to the tennis court and back

THA-THANG:

Worked through the following stations using interval timer.  Max reps at each station.  90 seconds per station with 30 second break to rotate.  The weights were piled up in the middle of the circle so each man could grab what he needed to go as heavy as possible depending on the exercise he was doing.

  • Turkish getups
  • Curls
  • Goblet Squats
  • Clean & Press
  • Calf Raise / Shoulder Shrug (alternate)
  • Jump Rope
  • Kettlebell Swings

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
Cavalier, Junk, Tweet-E, Tapout, Bartman

CIRCLE OF TRUST/BOM:
Romans 1:16 – For I am not ashamed of the gospel, for it is Gods power for salvation to everyone who believes, first to the Jew, and also for the Greek.    We talked about the importance of living in this frame of mind.

MOLESKIN:
Today we broke the big guns in terms of heavy weight:  80+lb gas cans, 72lb kettlebells, 53lb kettlebells, 45lb kettlebells.  Heavy weight is good for you!

ANNOUNCEMENTS:

The 52 Card Pickup at the Asylum

THE SCENE: A cooooollllll 22 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

30 Side Straddle Hops
THA-THANg:

Running to the Tennis courts

Using the sweat deck app 

  • diamonds where merkins
  • clubs were monitions climbers
  • hearts  were V ups
  • Spades were Star Jacks
  • Every 10 cards take a lap

MARY:
20 box cutters

20 scissor kicks
COUNT-OFF & NAME-O-RAMA
5 HIM’s
CIRCLE OF TRUST/BOM:
Cry out to the Lord for in our weakness his power is made perfect.

Not so rainy RAW

THE SCENE: Warm…about 60 and NOT raining like I though it would

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

N/A

THA-THANG:
Rotated through the following stations.  1:20 at each station with 0:30 rest between stations when switching.

    • Curls  30# dumbbells
    • Knee ups (hang from rafter….lift 4# medicine ball with feet)
    • Step ups  35# dumbbells
    • Shoulder press & deltoid raise  15# dumbbells
    • Tricep kickback extensions   20# dumbbells
    • Squats   35# kettlebell
    • Flamingos   25# dumbbells

MARY:
n/a

COUNT-OFF & NAME-O-RAMA
Junk, Tweet-E, Aladdin, Tapout, Bartman

CIRCLE OF TRUST/BOM:
Talked about the importance of getting enough rest.

MOLESKIN:

ANNOUNCEMENTS:

A JUCO Invasion at The Equalizer

THE SCENE: An unseasonably warm January day with temps in the high 40’s
F3 WELCOME & DISCLAIMER
I failed to announce that I had a cell phone with me in case of emergency.  This is a new precaution that Q’s have been tasked with when leading the group.
WARM-O-RAMA:
-The Motivator from 11
-Tempo Squats
-Cherry Pickers

THA-THANG:
2 stations, at one station we did upper body work, then ran to the 2nd station to focus on the lower body.  We ran about .2 miles in between the tennis courts and the pavilion at the top of the hill.  We did one exercise, ran to the next station, and alternated until we ran out of time.  At the top we did 4 sets of 20, these were the exercises.  Merkins, Picnic table pull ups, and dips.  On the tennis courts we did 4 sets of 20 squats, calf raises, and then El Capitan’s across the width of the tennis courts.  We had the lights on at the tennis courts, and it made me realize how ugly the men of F3 really are.  No wonder we workout in the Gloom!  That is a joke, we are all amazing looking specimen.

MARY:
We began with a 10 count of Carolina Dry Docks, then the PAX got mouthy and it was recommended that we also do 4 sets of 20 of that exercise.  After our arms fell off at the shoulders, we did 20 flutter kicks in cadence, and 20 BBS as we ran out of time.
COUNT-OFF & NAME-O-RAMA
We had a record of 15 in attendance at the Equalizer, the previous record was 13.  We had one FNG, who we named Gotcha. (Josh McMullen?, Age 28)
CIRCLE OF TRUST/BOM:
The Great commission, Matthew 28:16-20  The challenge was to go out and make disciples as Jesus commanded in the Great Commission.
MOLESKIN:
Prayer Requests:
Tank- Praise that his wife has some relief from the kidney stone that has been ailing her.
Wax Job – Pray for discernment about his Mother in Law that is suffering from Alzheimer’s.
ANNOUNCEMENTS:
Doubtfire on Q Wednesday, and Bartman on Friday.