F3 Knoxville

Perseverance is the Back Up Plan

THE SCENE: 40° and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Seal Clap SSH X 20, Imperial Squat Walker x 15, 4 count Merkins x 10, 10 Burpees In Cadence .
THA-THANG:
Grab a coupon and mosey to golf course

  • Par three Burpee Course- carry coupon to each cone and do 3 Burpees = 8 Cones & 24 Burpees…transition with roll of Exercise Dice- 15 MTN Climbers and 10 Merkins…mosey across parking lot
  • Using guard rail- Bo Knows w Battle Buddy- one maintains wall sit while holding coupon and BB does 100 High Knees, switch, RR…mosey w coupons toward the restaurant
  • Start w roll of dice 25 Crunches/ 20 Dips, Dora Trifecta at bottom of hill- 100 Curls, Triceps, Presses While BB runs to the top and does 10 Dive Bombers
  • 10 jump squats hold Al Gore 10 sec, 9 Jump squats hold AG 10 sec, then 8, 7, 6, 5,4,3,2,1…mosey back to AO

MARY:
Box cutters x 20, Leg lifts 6 in, 45°, 90°- till hearing moaning and grunting, flutter kicks x 20
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Perseverance is the back up plan when we are struggling to accomplish our New Years Resolutions.

Tips for Persevering

  • Clarify your goal. Base it on your purpose, needs, and abilities. Know why you want this goal and how you and others will benefit.
  • Intend to achieve your goal.Outline your goal, strategies, and timeline. Know resources that can help you attain it, including individuals and the Internet. Break the goal into small steps, working backward form your desired outcome and attainment date.
  • Maintain optimism. Expect good things. Keep a daily diary of good experiences.
  • Live in the present. Don’t dwell on the past or worry about what might happen. Let go of attachments. The more attached you are to something, the greater the fear of losing it.
  • Acknowledge your accomplishments. Judge these against personal standards of self improvements. Have the courage of your convictions. Don’t change for others or compare yourself with them.
  • Try new experiences.Experiment with new ways of improving a product or service at work or other activities. Investigate how successful individuals or teams have achieved similar goals.
  • Care for you mind, body, emotions, and spirit. Schedule quiet times to think and reassess. Practice stress relievers such as deep breathing and exercise. Get sufficient sleep, eat healthy, and take time for fun and friends.
  • Experience yourself living your goal today. Hold your desired outcome firmly in your mind. See, smell, touch, and hear aspects of your goal. Each morning upon rising, review your goal. Repeat the process at night.
  • Persist. Focus on goals daily. At regular intervals, ask yourself whether your activities are moving you forward.

MOLESKIN:
Romans 12:12 be joyful in hope, patient w afflictions, faithful in prayer. Prayers Lady Junk, Pinto, and Flashback and family
ANNOUNCEMENTS:
Tanks Party this Friday (postponed til next Friday), Contributions to Pull Up Bars go to La-Z-Boy, Waxjob, and Abscess. Also

[email protected](PayPal)

@FThree-Knoxville (Venmo)

 

Finished. 2,019

THE SCENE:   40 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

We’re going to bid adieu to the decade in the most fitting way I can think of – by doing 2,019 reps of exercises.  With the completion of each 100 reps, blow your horn!  Hang on to your butts, ‘cause here we go!

  • LBAC forward x 8 IC (32)
    LBAC backwards x 8 IC (32)
    Monkey humpers x 9 IC (18)
    Merkins x 9 IC (18)
    100!
  • Motivator from 6 (84)
    Werkins x 16 OYO
    200!
  • Overhead clap x 13 IC (26)
    Squat x 13 IC (26)
    Seal clap x 13 IC (26)
    Iron Mike x 11 OYO (22)
    300!

THA THANG:

With CMUs….

  • Colt 45 (45)
    Kettlebell swing x 15
    Goblet squat x 20
    Upright row x 20
    400!
  • Heavy Freddy x 20 IC (40)
    Tricep extension x 30
    Bent row x 30
    500!
  • Squat thruster x 30
    Derkins x 20
    BBS x 25
    Curls x 25
    600!
  • Lunge w/ CMU x 30
    Pickle pounders x 20
    Lunge w/ CMU x 30
    Pickle pounders x 20
    700!
  • DORA – partner farmer carries CMUs around the island
    100 Merkins
    200 LBC
    300 Squats
    1300!

Mosey to the planters…

  • SSH x 25 IC (50)
    Dips x 40 OYO
    11s (Box jumps + Derkins) (110)
    1500!

Mosey back to the shovel flag…

  • Captain Thor up to 5 (75) …and we’re out of time.

1,575 reps!  You guys crushed it!

 

MARY:

No time

COUNT-OFF & NAME-O-RAMA

8 HIMS

CIRCLE OF TRUST/BOM:

Traditionally, my wife and I have been totally into making and executing New Year’s resolutions.  We’ve designed complicated, multi-tiered, resolutions and – for the most part – have been pretty good at keeping them.

2019 was different.  We resolved to do just one thing for the year – to prayerfully seek God’s direction for our lives.  I feel that He provided direction that by aligning our hearts on a couple of topics that one year ago today we were a chasm apart.  My wife and I now end 2019 facing in a common direction – we know what we want to define our lives and legacy.

In 2020, we are embarking on yet another theme for the year – and I invite you to do the same.  We plan to spend this year casting vision for this new direction that we are facing and making a plan to get there.  We now share a common goal where we want to bring our family – what things we want to define us for our lifetimes and beyond.  In 2020, we will set out to make a plan; “when” and “how” step-by-step.

Proverbs 29:18 “Where there is no VISION, the people perish

Proverbs 20:5, “The purposes of a person’s heart are deep waters, but one who has insight draws them out.”

Rosabeth Moss Kanter, director and chair of the Harvard University Advanced Leadership Initiative, says this, “A vision is not just a picture of what could be; it is an appeal to our better selves, a call to become something more.”

Author and business leader, Joel Barker, has said, “Vision without action is merely a dream.  Action without vision just passes the time.  Vision with action can change the world”. 

“Vision without execution is delusion”.  Thomas Edison

Men, let 2020 be the year that you cast (or re-cast) an incredible vision for your lifetime and beyond.  Don’t live by coincidence or circumstance!  Instead, plan your life’s legacy and execute that plan (be flexible to the Lord’s ways, remembering, “Many are the plans in a person’s heart, but it is the LORD’s purpose that prevails” Proverbs 19:21)

 

MOLESKIN:

Hey you!  Yes…YOU!  You’re not finished yet!  We said we were doing 2,019 reps and we only got in 1,575.  You owe another 444 reps!  Here’s your homework – get it done before midnight!  When you finish, announce “Happy New Year!” in the GroupMe thread.

25 merkins
1600!

50 LBC
50 Flutter Kicks
1700!

25 side crunch (left)
25 merkins
25 side crunch (right)
25 merkins
1800!

50 SSH
50 shoulder taps (single count)
1900!

25 side crunch (left)
25 merkins
25 side crunch (right)
25 merkins
2000!

19 BURPEES!

2,019!  YEEAAHHH, BABY!

 

ANNOUNCEMENTS:

The Project is expanding!  Thursday?  Saturday?  Bootcamp?  Run?  Weigh-in on GroupMe with your preferences!

When you can’t do anything dumber…Totally redeem yourself

THE SCENE: post rain – 53 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 5 Cherry pickers, 5 tempo merkins, 5 tempo squats
THA-THANG:

  • Indian run with back two men racing to the front (ran to the rear parking lot in front of the ‘Stadium’ hill.
  • 3 x Circuit Breaker – broadjump two parking stalls, lunge one parking stall to the end of the parking lot. Alternate sprinting forward, shuffle, bernie, shuffle, burpee in each parking lot stall until reaching the start point.
  • 11s on Stadium Hill – Hip thrusters on the parking lot, sprint up the hill, monkey humpers at the top of the hill.
  • Dora – 100 merkins, 200 Squat Rockettes (Squakettes), 300 American Hammers (cut short on time), partner runs with CMU up the stairs and slapped the Rec Center wall.
  • Mosey back to AO.

COUNT-OFF & NAME-O-RAMA
31 total: 26 Pax//5 FNGs

CIRCLE OF TRUST/BOM:
Classic scene in Dumb and Dumber – Just when I think you can’t do anything dumber, you go out and totally redeem yourself! https://www.youtube.com/watch?v=UnkefjCES-4

Matthew 5:23-2423 Therefore if you are presenting your offering at the altar, and there remember that your brother has something against you, 24 leave your offering there before the altar and go; first be reconciled to your brother, and then come and present your offering.

When things are wrong, whether it is your fault or not, we must be about making things right. This is not an obstacle, it is an opportunity. I shared a story from my time as an officer in the Navy. A sailor opened the door to a pressurized space and it caused the door I was opening to slam, nearly taking off the fingers on my right hand. I rushed at the sailor and got about two inches from his face and started berating him. He was in the wrong and I outranked him. In the middle of yelling at him, I look down to see another sailor that I had been studying the Bible with. Seeing her replaced my anger with shame. I walked away and cooled down. About an hour later, I found the sailor I had yelled at and I apologized to him for embarrassing him and for the things I had said. Two hours later, I found the female sailor that I had previously studied the Bible with. I owned what I had said and done and shared that I had apologized to the other sailor. I shared that the anger she saw in me was the man that I had to die to daily, the man whom Christ has helped me change from. She said that she knew I had apologized because the whole crew was talking about it (it’s rare for an officer to apologize to an enlisted sailor). 15 years later, we are still close and I saw her over Thanksgiving. She is married to a preacher and they have two kids.

Just when I couldn’t do anything dumber, I totally redeemed myself in her eyes and we are both better for it. Make wrongs right and see obstacles as opportunities.

 

Bear Each Other’s Burdens and CMUs

THE SCENE: 40’s and dry. Sweat was imminent
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-2 x each leg 180 Lunges – Done OYO for a total of 180° – lunge in front (90°), lunge at 45°, lunge to the side (0°), lunge backward at -45°, lunge straight backward (-90°).
-10 x Tennessee Rocking Chair – (S/O to WaxJob for this exercise) – Begin with arms straight out in front of you: 4 ct IC: 1) touch hands to toes, 2) squat down with hands going straight out in front of you, 3) touch hands back to toes, 4) stand up straight with hands out in front

Partner up (partners used later at Sophomore Hill)
-5 x each Booyah! Merkin (modified to do high fives instead of shoulder taps as described in the Exicon)
-5 x Bropees
-3 x each / 6 x total Squat Walking Rockette – Start in a parallel squat with arms in front and kick your left leg toward your right hand, squad back down, kick your right leg toward your left hand, squat back down and repeat.

THA-THANG:
Black Snake to Sophomore Hill. PAX are getting better on the spacing but still need some work on their turning spacing.

DORA Circuit AMRAP for 10 minutes:
1. 3-legged Bernie (aka Laverne & Shirley – S/O to Guardrail for naming this one) – backwards run joined at the hips up the paved part of Sophomore Hill
2. 5 x Bropees at the top (high-five encouraged to avoid jumping into each other with a high-ten Bropee)
3. Wheelbarrow down the grassy part of the hill – halfway switch (modify if both PAX cannot do all the way down the hill to a bear crawl or lunges)
4. 5 x Booyah! merkins at bottom (same high five modification as during the warm-up)

DORA Crew (3 HIMs per group) – 5 minutes AMRAP per round

Exercise Round 1 Round 2
Hodor 1 CMU 1 CMU
Run / walk 1 CMU 2 CMUs
Thrusters 1 CMU 0 CMUs

Recover called – no time for Round 3 (plus who knows if the Q would have been able to run/walk carry 3 CMU’s).

Flutter kicks IC after “recover” was called and PAX were still putting away their CMU’s.

Black Snake back to the AO

Mini sprint workout
100% Sprint down to the bottom of the parking lot
15 second recovery
100% Sprint up to the top of the parking lot
15 second recovery

MARY:
BBS 1 minute AMRAP until 6:15
COUNT-OFF & NAME-O-RAMA
17 HIM’s bearing each other’s burdens and CMU’s (link no pic uploaded). No FNG’s. Welcome back from sleep deprivation aka a new baby, Gump!

CIRCLE OF TRUST/BOM:
F3 has meant so, so, so much to me! Today we focused in the workout on working together as HIM’s. To be able to better bear each other’s burdens as I’ll read from Galatians 6 here in a moment, as the PAX have known and seen in me, more transparency and vulnerability is required to be able to better bear each others burdens. It’s F3 so much as the organization so much (though it is a solid organization) but the HIM’s who walk with me, push me, and ENCOURAGE me at 5:30 A.M. when I would previously see another woman not my wife. This was evil and wicked what I did before, but now God has changed me and my life so dramatically for the better. So while it might seem like verse 1 of the the following passage is a bit off on a first reading of the passage, I think it fits perfectly into where I’ve been walking and how we ought to walk was HIMs:

Galatians 6:1-5
“1 Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness.
Keep watch on yourself, lest you too be tempted.”
2 Bear one another’s burdens, and so fulfill the law of Christ.
3 For if anyone thinks he is something, when he is nothing, he deceives himself.
4 But let each one test his own work, and then his reason to boast will be in himself alone and not in his neighbor.
5 For each will have to bear his own load.

When we exercise (physically and spiritually), we’re doing several things. We stretch our comfort zones working out and this will be especially true today. This passage outlines them for us:
1. v1-2 – Bearing each other’s burdens (especially through prayer – we’ll come back to this)
2. v.3 – Don’t think you’re something when you’re nothing
As Proverbs 27:2 says “Let another praise you, and not your own mouth; a stranger, and not your own lips.” We may think we’re something, but God tells all of us that we are nothing and to be humble about everything.
3. v.4-5 Each one test his work, bear his own load.
When you workout, you’re not comparing yourself to other HIMs here. God has given us each different talents, abilities, skills, bodies. But we are called “to be faithful and not successful” as I heard Rick Dunn say at Maple Street Nights a few weeks ago. Paul agrees “”For who sees anything different in you? What do you have that you did not receive? If then you received it, why do you boast as if you did not receive it? (1 Corinthians 4:7)”

Back to Bearing each other’s burdens
You’re here to bear your own load and carry other HIM’s burdens when they can’t, and you let them when you can’t. Like how the thrusters were made SO much easier without CMU’s and how if we’d had time the Hodor would have been easier as one HIM tried to bear all 3 CMU’s at once.

So now we will do that in prayer triangles. Prayer triangles explanation:
Share 1 prayer request per HIM ~10 seconds each. Sincere but brief.
After all PAX in your triangle have shared, one HIM take initiaitive and start praying for one of the HIMs next to him.
Go around the triangle and one HIM pray for one HIM each of the other PAX in your triangle.

When all groups finished the Q said “bring it in” and prayed as one group of HIMs bearing each other’s burdens.

MOLESKIN:
Prayer for all of the HIMs present going into 2020 that we would bear each other’s burdens both at F3 and wherever we go as God calls us.

ANNOUNCEMENTS:
JUCO NYD workout is ON for 0530 (with rucking after the normal workout is on. JUCO Rush will start at 0700 just for this week).

Polar Bear Plunge New Year’s Day 12:00pm. Meet at the Wye in Townsend. Immediately following we’ll have 2nd F at Soccer Taco Northshore. This has grown to be an awesome 2nd F event! Don’t miss out on something that seems impossible but could be invigorating!

12 DOC

THE SCENE: Frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey around the can x2
  • SSH IC * 15
  • BA Cir IC * 10
  • Imperial Walkers IC * 15
  • Cherry Pickers (DP Style) IC * 5

THA-THANG:
Grab a CMU – Handed out the exercises one at a time to the PAX like presents. Did the exercise on the card and the previous rounds like the Song. On the 1st day of Christmas my Q gave to me…

  • 1 – World’s Greatest Merkin
  • 2 – Captain Thor’s
  • 3 – Iron Mike’s
  • 4 – Plank Jack’s
  • 5 – Burpee Tuck Jumps
  • 6 – Bobby Hurley’s
  • 7 – Thrusters Thrusting
  • 8 – Caterpillars Crawling
  • 9 – Supermen-a-swimming
  • 10 – Legs a lunging
  • 11 – Curls and Presses
  • 12 – Body Builders

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A friend told me that 2019 had a lot of hard times with a lot of precious moments in between. I couldn’t agree more. It was on some of those hardest days for me that I would happen to find a bracelet that my daughter made. It’s stored on the same hook as my keys and seemed to slip off when I grabbed them on the hardest of days. It says, “Pray”. Those beads stopped me and reminded me where my strength is found.

MOLESKIN:
You should have seen the boys’ face light up with each present. Who knew we could harmonize so well?

ANNOUNCEMENTS: