F3 Knoxville

Tag: Toto

The Prison Yard

The Scene: 52 and constant rain

F3 Welcome and Disclaimer

THE THANG:
SSH x 20 IC
Michael Phelps x5
Cherry Pickers x10 IC

Mosey to the prison circuit (tennis court)

PRISON BREAK CIRCLE RUN
– line up, Indian run around the court
– first guy sprints to the net and to the end of the line

Mosey to the rock pile

PRISON YARD BEAT DOWN

Battle buddy up
– one guy with a big rock and the other with two mediums.
– run to the grass
– Dora to the pile and back as many times as it takes

BIG ROCK SQUATS
Small Rock Curls
Small rock Merkins
Small rock overhead press
BIG ROCK LBCs
Small rock tricep extensions
Small rock hops

MOVE THE PILE BACK!

PRISON BREAK – relay sprint races

Back to the AO – 8 minutes of abs
– superman
– ab cycle
– boat canoe

BOM:
American prisons, as of 2013 held over 2.2M people. The largest prison population in the world.

We as men have the opportunity to live free lives, and yet so often we opt for prison.

Sometimes we live in prisons for our bodies. We we work out trying to reach a body image at the expense of our families. We enslave our bodies to food, alcohol or drugs.

Far more often we live in a prison of our minds. We enslave ourselves to greed, and success believing somehow that “just a little more” will make us happy. We live under the burden of guilt and shame for any one of a million failures, constantly hearing the lies of our adversary but not calling them out. We bury ourselves in images and fantasies of women who are not our M and then we see them everywhere we go and cannot stop the flood of images. We live lives plagued by fear of failure, insignificance or disaster.

The truth is found in 2 Tim 1:7. That God has given us a spirit not of fear, but of power and love and self control.

Many of us live in a prison for our souls. For those who believe in the existence, life and sacrifice of Jesus we are made free. The prison cell door has been thrown open, and yet so often we opt to stay in the cell.

You have to make the HC to step out every day. As HIMs we need to look at the men around us and extend a hand to help pull them out.

Moleskin

Great work by the men today. Rainy and cold, you busted it pretty good. Way to get better!

Start Together-Finish Together

The Scene: 50 and damp

F3 Welcome and Disclaimer

WARM-O-RAMA:
Imperial Walkers IC 4ct x 25
Burpees 10 OYO
Merkins IC 4ct x 25

THE THANG:
Mosey Indian run style to first stop
Mtn climbers IC 4ct x25
Lunges up the hill 50
Mosey to the pavilion

At pavilion
5 rounds
5 pull ups
10 squats
5 toes to bar
10 good mornings

Mosey to the lower parking lot
5 rounds
10 LBCs
10 burpees
10 Freddie Mercury
10 dry docks

Mosey to CMU trailer
5 rounds
10 bicep curls
10 tri extensions
10 bent over rows
10 thrusters

Merkin relay countdown
Split into teams
Sprint 5 merkin sprint back
Rest of the PAX holds a plank
Sprint 4 merkin sprint back

MARY:
Floor wipers IC 4ct x
American hammers IC 4ct x
V-ups IC 4ct x

WORD:
Never Give Up!

We started off gettin’ the PAX movin’ right off the bat!  Good mumblechatter and an OTB trip to Starbucks brought the PAX closer together after the workout.  Good to see you guys and grab a little Second’F and a great start to Thanksgiving Day!

BOM

In the BOM I talked about Lt. Brian Murphy and how he never gave up, and how he never left anyone behind. At a conference I met Murphy and he added the guys on his shift had an agreement that what they  “Start together finish together.”
Who do you not want to leave behind? What makes you fight and make sure to never give up? Who else chose never to give up? The true constant is Jesus. He never gives up on us. He pursues us to be saved through him. When we live our life for Jesus we have eternal life. Jesus is our savior, and we can only be saved through him. He leads us and he encourages us to be leaders of others. He fights for us, and he doesn’t want to leave behind. He gives us strength, strength to never give up. He pursues us so that we can finish together and begin a new life in heaven. We are encouraged through each other, we fight for each other.

And he gave us F3. He gave us a group of brothers from another mother, and we come out each morning and push each other, we also never leave anyone behind. We always pick up the Six. And I am thankful for that, thankful for you guys, in so many ways that I just can’t say it.

I can think of no better verse to describe this than:

Prov 18-24

“One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother”

The Matterhorn Strikes Again

THE SCENE: 32 degrees and chilly

F3 Intro and Disclaimer 

WARM-O-RAMA
Run in place for 1 min
SSH x 15 IC
Bobby Hurley x 10 IC
Cherry Pickers x 10 IC
BAC x 10 IC
Reverse BAC x 10 IC

Mosey to the Matterhorn

THE THANG:
11’s
Bottom- Burpees
Top- Squats

Mosey to the Pavilion
As many sets of the following you can do for 5 minutes total

Pull Ups x 5
Forward Lunges x 10
Triceps dips x 15

After 5 minutes, switch to the following:

Merkins x 5
Reverse Lunges x10
Squats x15

After 5 minutes recover and mosey to the coupon pile
At the coupon pile, choose a medium size coupon and do the following:

Bicep curls x 10
Shoulder press x 10
Behind the head triceps extension x 10

Rinse repeat x 1 increasing the set to 20 reps

Mosey to the AO

MARY:
Flutter Kicks x 20 IC
LBC x 20 IC
Pacman x 20 on each side
WORD:
In the busyness of the holiday season be sure to take time to “Be still and know that I am God”. We should always take time out of our day to acknowledge who God is in our life and give Him the praise that He deserves. Psalms 46:10

Dog# Election Day

The Scene: 48 Degrees, overcast and smokey

F3 Intro and Disclaimer 

Warm-O-Rama
Mosey
Michael Phelps
Toe Touches (short and sweet)

The Thang:
Mosey to soccer field/track
Complete the following rotations (the great state of Tennessee has 11 electoral college votes for the POTUS, so we do 11’s in honor of that!):

1 Lap (.33 mile loop) and then burpee suicides (11 burpees per, 55 total)
1 Lap and BBSU suicides (11 BB’s per, 55 total)
1 Lap and merkin suicides (11 merkins per, 55 total)
1 Lap and Superman suicides (11 Supermans per, 55 total)

MARY
50 Flutter Kicks (270 total of burpees, BBSU, merkins, supermans, and flutter kicks- 270 electoral votes needed to elect POTUS)

The Word (BOM):
I want to share about today being election day- live a life worthy of being elected (a political election or a spiritual election). Easy to sit back and complain- be a difference maker. How do we make a difference? By loving those we come in contact with everyday. Love wins, it is the greatest way. We come to F3 for more than the physical exercise. We long to be a part of something greater than ourselves. Go forth in love today!

Pre-Election Day at #TheDogPound

Manhattan’s VQ!!!
 
F3 Intro and Disclaimer
 
ELECTION SPECIAL!

Warm-O-Rama
Baby Arm Circles / Reverse  10x IC
Imperial Walkers   15x IC
SSH  15x IC
Merkins 15x OYO
ISO Squats 15x IC

Mosey to Baby Everest for “Debate #1”

The THANG
“Double Dog Pound National”
Declining Merkin Ladder
18 at first light pole
17 at next light pole
etc.
Repeat-o for second lap with Incrementing (from one) with Big-Boy Situps

Al-Gore until Six arrives

Mosey to big hill

Inform the PAX that next exercise is “Debate #2”
Bernie Sanders up the hill
10 Burpees
Plank until Six arrives

Mosey back to AO

MARY
Guantanamo is “Debate #3”

WORD
Writers inspired by God and separated by several centuries wrote these words of advice to encourage Christians:

Old Testament states the following: Proverbs 4:23 “Above all else, guard your heart, for everything you do flows from it.

New Testament letter stated the following: Philippians 4:7 “And the peace of God, which transcends all understanding, will guard your hearts and minds in Christ Jesus.

We must be “on guard” against Satan at all times to protect our friends and families. Satan is ruthless and cunning and while we would never intentionally let down our guard and let him attack our family, we must always “guard our heart” to defeat him.

The PAX repeated the phrase “Guard your heart” twice for emphasis on what to remember from the session and we closed with a prayer to guard the PAX families, a prayer of wisdom for our political leaders during the election and after, and finally a prayer of thankfulness for Jesus paying the ultimate sacrifice for us.