F3 Knoxville

Tag: Toto

Landline’s Leg Day

The Scene 61 degrees and perfect

F3 Intro and Disclaimer

Warm-O-Rama
SSH x 10 IC
Monkey Humpers x 10 IC
Imperial Squat Walkers x 15 IC
BAC x 10 IC
Reverse BAC x 10 IC

Mosey to Baby Everest

The THANG

11’s
Bottom- Nomo Squats
Bernie Sanders up the hill (running up backwards)
Top- Burpies

Mosey back to rock pile, choose small to medium rock

Find a place on the wall

Wall Jumps x 10
Weighted Squats with Shoulder press x 20
Wall Step Ups x 10

Rinse repeat x 1

Mosey back to AO parking lot

Line up on one side of the parking lot and do the following-
Daft Punk (6 lunge combo) x 10
Run to curb next to tennis courts
Calf raises x 20
Rinse repeat x 2

Finish with Calf raises x 20 IC

MARY
Flutter Kicks x 20 IC
LBC x 30 IC
Superman – Rocketman x 10 count
Fire Hydrant- each leg raised for 5 seconds (repeat x 2)

WORD

Doubt is something I have dealt with my entire life. I have doubted my ability to Q among many other things. Most importantly, I have doubted my salvation. In 1 John 5:13, John says “I write these things to you who believe in the name of the Son of God so that you may KNOW that you have eternal life.” God does not want us to doubt, but if we do, He is always faithful and comes through for us. If you have questions about the security of your faith, I suggest the book Stop Asking Jesus Into Your Heart by J.D. Greear.

Escape the Asylum

THE SCENE 43 and clear

F3 Welcome & Disclaimer

THE THANG
COP
Burpees x10 OYO
Burpees x9 OYO
Squats x20 IC
Windmill Merkins x10 each arm IC
4ct Baby Arm Circles Forward x12 IC
4ct Baby Arm Circles Forward x12 IC
Diagonal Lunges x12 each leg IC

Mosey to open field on the other side of the Asylum (SP2).

Task Master
Split the group in to two teams. Each team has a task card. As a team they must complete each task in order as it appears on the list. Teams must move around the AO together completing the tasks with team weight (60# sandbag).

Task Card 1

  1. Perform 20 star jumps and 20 wide merkins where you are right now.
  2. Run to the stairs in front of the asylum and complete 8 stair runs (up and down is one rep, touch each step…no skipping) two at a time while rest of team planks. Switch until all are done. When everyone is done do 20 diamond merkins together
  3. Run to the other side of the asylum, the area known as the “basement.” Use the CUMs to complete 2 rounds of 20 curls, 20 4ct American hammers, 15 squat presses.
  4. Run to the trail at the bottom of Everest and complete 15 burpees, 40 BBS and 30 lunges (each leg is one rep).
  5. Run to the entrance of the park (Northshore entrance, not the one across from the cemetery) and complete 15 4ct shoulder taps, 40 merkins, 15 lunge jumps (both legs count as 1 rep), 20 4ct flutter kicks in the grass.
  6. Run to the open area to the right of the road and complete 4x 10 high knees + 2 tuck jumps, 20 Superman swims.
  7. Run to the hill and complete 7s of side lunges (both legs count as 1 rep) and 8ct body builders (start with 1 rep at the base and 6 at the top)
  8. Run to the field in front of the asylum and complete 40 smurf jacks (single count), 25 Dry Docks and 40 LBCs.
  9. Return to SP2

Task Card 2 (everything in task card 1 just in the opposite order after Task 1)

Mosey back to the SP1

MARY
Hello Dolly – x20 IC
Flutter Kicks – x20 IC

COT
Number off and Name-O-Rama

BOM
“Spiritual warfare is not fighting darkness to restore wholeness.  It is fighting darkness to release virtue.” Larry Crabb

“Do not be overcome with evil, but overcome evil with good.” Rom. 12:21

Understanding that our world is marked conflict and struggle impacts our understanding and experience of the world.  For example:

  • When we find ourselves experiencing hard times we don’t need to be blindsided…it is normal. This world isn’t as it should be.
  • The good that is in the world is worth fighting for!
    • The love of a spouse
    • The love of our kids
    • The innocence of children
    • Relief and of the oppressed
    • The preservation of what is good, right and lovely.
  • The importance of vigilance and “training in righteousness!”
    • Not perfection, simply doing what’s right.

We have another compelling reason to lock shields with other like-minded men. Despite what we see in movies and on TV, men don’t survive war alone…they survive and thrive within a team…within a TRIBE.

Everything but the Kitchen Sink!

THE SCENE 63 and bright moon shining!

F3 Welcome & Disclaimer

THE THANG
COP
Disclaimer while doing SSH, not time to waste, lets work!

Mosey to the boat

11’s on the Run
Every other light pole, 10 BBS and 1 burpee until 1 BBS and 10 burpees

Mosey to the pavilion!

Pull ups
4 sets of pull ups 5 reps each working on form
BBS x20 between pull up sets

Mosey inside tennis court (Indian Run)

Bear’s Play Tennis?!
Bear crawl across tennis court, lunge down the sides, bear crawl back across

Mosey to the track

Mosey Lap
1 lap (1/3 of a mile) slow jog, on the hope, sprint as far as you can, cool down job to complete the lap. At the end of the lap, do 20 BBS and 20 merkins, repeating until everyone is done

Mosey back to the tennis court

Chumbaburpees
Finish up with Chumbaburpees until time was up, great way to cash out!

2.6 miles, burpees, merkins, BBS, SSH, sprinting, moseys, hills, pull ups, we did it all!

COT
Number off and Name O Rama: 21 PAX

BOM
Chase the Lion! A friends dad just passed and with death, it always make me reflect on life and how good life is and to live each day as it was your last. Loved being with my F3 brothers this morning, thank you!

Peyton – the small package

THE SCENE 50 degrees, cool

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Squats                        ICx15
Baby Arm Circle        ICx10
Reverse Arm Circle   ICx10
Side arm stretch
Huggers
Mountain Climbers   ICx10

PAX moseyed from the tennis courts down to the rockpile with CMU’s.

99
99 repetitions of the following exercises:

  • Merkins
  • Squats
  • Overhead Press w/CMU
  • StarJacks
  • CMU curls
  • LBC’s
  • Flutter Kicks

In-between each set was a run from the AO to the boat dock area – returning to the AO (approx. 2 ½ miles total)

MARY
Hello Dolly                  (Sparky)

COP
Number off and Name-O-Rama

BOM
P-nut talked about anxiety and stress.  Reflected on the need to give your cares over to God and be thankful for your life, gifts and blessings.  Philippians 4:6

P-nut then prayed us out- including a prayer request from Tank.

MOLESKIN
Lots of mumblechatter from the PAX.  Woodshack started us off with lots of wet gaseous noises during warm-ups, followed by his discovery of dog poop in the parking lot.  Junk had the line of the day when he described Peyton as a “small package.”  It went steadily downhill from there…  Great morning with the PAX!

It’s Monday!

THE SCENE
75 and muggy

F3 Welcome & Disclaimer

THE THANG
COP
10 Burpees (OYO)
SSH x 30 (IC)
Dive Bombers x15 (IC)
Imperial Walkers x15 (IC)
Arm Circles Forward x17 (IC)
Arm Circles Backward x17 (IC)
Diamond Merkins x20 (IC)

 

Jelly Legs
Assemble along the line and do the following:
R1: 10 sec hold squat, 10 squats, run to cone do 5 Merkins or Dry Docks, run back
R2: 20 sec hold squat, 20 squats, run to cone do 10 Merkins or Dry Docks, run back
R3: 30 sec hold squat, 30 squats, run to cone do 15 Merkins or Dry Docks, run back
R4: 40 sec hold squat, 40 squats, run to cone do 20 Merkins or Dry Docks, run back
R5: 50 sec hold squat, 50 squats, run to cone do 25 Merkins or Dry Docks, run back
R6: 60 sec hold squat, 60 squats, run to cone do 30 Merkins or Dry Docks, run back

Mosey to front area near parking lot at the bottom of the hill

Merkin Hill
Run up and down hill doing the following:
Start at bottom of hill with 10 Merkins, run to top
Top of hill 9 Merkins, run to bottom
Bottom of hill 8 Merkins, runt to top
Top of hill 7 Merkins, run to bottom
Bottom of hill 6 Merkins, runt to top
Top of hill 5 Merkins, run to bottom
Bottom of hill 4 Merkins, runt to top
Top of hill 3 Merkins, run to bottom
Bottom of hill 2 Merkins, runt to top
Top of hill 1 Merkins, run to bottom

Plank until everyone finishes.

Mosey back to COP area

Prisoner Cell Merkin Burpees (PCMBs)
Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete.

x10 OYO

Abs
Flutter Kicks x30 (IC on 4ct)
Captain Thors x6 (IC)

Dealers choice:
Box Cutters x15 (IC) – Toto
Boat Canoe on Quickbooks
Pickle Pounders x10 (IC on 4ct) – Thriller
Big O’s x10 (IC) – Plunger from Winston Salem

COT
Number off and Name-O-Rama

BOM
There has been a lot going on in our nation over the past couple of weeks.  Yesterday another tragedy occurred in Baton Rouge.  All this leaves me unsettled.  I was talking with my M last night about how it seems there is so much anger and hostility in the world, so much chaos and fear.  As a husband and father it feels overwhelming.  I want to protect my wife and kids from what I see, promise them that things will be okay…but I can’t make that promise.  Truth is, there are times when I’m scared, confused, frustrated and unsure.  It is in these moments that my faith becomes a lifeboat providing security in the midst of stormy seas.  Things may seem chaotic, but there is a greater story being written.

The interesting thing was I had a passage echoing in my head and heart all evening, but it wasn’t what I expected.  It was John 15:12-13, “This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends.”  Two things struck me:

1) The “love” I am commanded to express is not merely emotion, but rather a steady, others-focused way of relating.  It is not a feeling, it is an act of the will…it is willfully chosen.  We hear a lot about love these days, I feel most of it falls incredibly short of what Jesus is speaking of here (1 Cor 13).

2) The greatest expression of this “love” is found in the laying down one’s life for his “friends.”  I’ve missed that in the past.  Not a spouse, children or other family member, but friends.

It is that second point that brought to mind F3.  Each morning we gather to work hard and push ourselves and each other to get better, to be the men we long to be.  Each morning is an opportunity to “love” our “friends.”  That’s powerful because practice make permanent.  F3 is like a training ground for the rest of our day.  We each come to give all way have only to find we leave with more than what we came with!  We can then take this and give it away to our family, neighbors, co-workers and anyone else we cross paths with that day.

So here is the charge for all of us today…LOVE WELL!  Everyone you meet for the rest of this day is an opportunity to take what you experienced here today (encouragement, challenge, support, etc.) and give it away.  In doing this we make our worlds better…we have IMPACT.  We can’t control the chaos around us, but we CAN speak life into it.  And as we do we can know that we have a whole PAX of HIMs supporting us and covering our 6!

MOLESKIN
This morning was exactly what YHC needed.  Watching the men of of this PAX give their all for each other was restorative.  Plus we had our first ever visiting PAX dropped off by UBER!  That is what making and keeping an HC is all about.  Great morning, great men…