F3 Knoxville

Tag: Tuba

Concentrica

THE SCENE: Humid and gloomy. Storms threatened, but were ultimately scared of us.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops
  • Run around the parking lot
    • High knees
    • Bernie
    • Butt kicks
  • Tempo merkins
  • Tempo squats
  • Cherry pickers

THA-THANG:

Concentrica:

  • M – Relationship with your wife – your center
    • 100 merkins
    • Hold Al Gore for the 6
  • Shorties – Relationship with your kids – your legacy
    • 50 LBCs
    • 50 flutter kicks
    • 50 Freddy Mercuries
    • Hold plank for the 6
  • Shieldlock – Your team for mutual defense
    • 100 step ups
    • Dips for the 6
  • Whetstone – Mentor/mentee
    • 20 burpees – it’s hard, but it makes you better
    • Hold Al Gore for the 6
  • Mammon – Your work, love it or hate it
    • Run 2 laps
    • Wagon wheel for the 6

MARY:
Pappa Lock destroyed our arms, then Snaggletooth our abs, and Oh Brother led some Basilisks

CIRCLE OF TRUST/BOM:

  • How do you measure success in your life? Money? Things? Friends? Church attendance? Fitness?
  • Wrong scoreboards!
  • The Concentrica should be our scoreboard as seen from a Biblical worldview.
  • We should measure our success by the quality of the relationships we have on the Concentrica.
  • Which of these 5 rings are you missing in your life?
  • Which of them do you need to invest more in?

ANNOUNCEMENTS:
Family workout on Saturday.  Next weekend is F3 in the Nude. GTE Baseline ruck is August 5. F3 Dad camp is August 11-13.

Baby to Respect

THE SCENE: Perfect June weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squats
  • Imperial Walkers
  • Grady Corn
  • Moroccan Nightclubs
  • Tempo Merkins
  • Down Dog – Up Dog
  • Projectivators

THA-THANG:

  • Mosey to pool wall
    • Wall Ups
  • Mosey to Recruiting Center
  • Each PAX, in any order
    • 20 wall derkins
    • 20 OHP
    • 20 heavy lunges
    • 20 CMU Swings
    • 20 heavy LBCs
  • Gather a group of 4 or more to carry a marine log plus 1 CMU per 2 PAX
    • Make a lap around the islands
    • Rotate gear/position as necessary, but don’t set the log down until finished
    • Log gets set down upon return to the pull up bar
  • Complete the following as a group, someone must be touching the log at all times
    • 20 pull ups
    • 100 heavy squats
    • 200 curls
    • 150 merkins
    • 200 pickle pointers
  • Repeat the whole thing

 

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Today, my son turned six months old, exactly 1% of Respect. This led me to reflect on the influence that I have, and even more so on the influence that I don’t have. It’s important to put in the effort, but in the end, Psalm 127 captures the reality well:

1Unless the Lord builds the house,
the builders labor in vain.
Unless the Lord watches over the city,
the guards stand watch in vain.
2In vain you rise early
and stay up late,
toiling for food to eat—
for he grants sleep to those he loves.
Don’t exaggerate your own power over the world. Each of us is expected to labor, but if we labor against the Lord, it is in vain. So, align yourself with your Father in heaven. Only then will you find true success.

MOLESKIN:
Projectivators are really unpleasant wearing a ruck.
ANNOUNCEMENTS:
Convergence at Shamrock July 8th. F3 In the Nude July 29th.

12 Pains of Christmas for Bobbit

THE SCENE: Cool and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Tempo merkins
  3. Seal squats
  4. Grady corns
  5. Basilisks
  6. Prone row

THA-THANG:
Mosey to the hill on ORAU campus.

12 Pains of Christmas:  Do the first exercise, run up and down the hill, then do the next + all the ones before it.  It builds on itself, just like the song. “… and a bur-r-r-r-r-pee!”

  1. Burpee
  2. Imperial Squalkers
  3. Basilisks
  4. Merkins
  5. Big Boys
  6. Lunges
  7. Side straddle hops
  8. Prone rows
  9. Diamond merkins
  10. Heels to heaven
  11. Squats
  12. Burpees

MARY:

CIRCLE OF TRUST/BOM:

I chose to do this workout in honor of our brother Bobbit.  His days with us are winding down as he gets ready to move on to his next adventure and new place of impact.  This was one of his favorite workouts.  As I planned for this, I forgot that we was at a church conference this week and so would not be here this morning.

A lot has been said already about his leadership and the impact he’s had on F3 Knoxville, Rampart, and The Project.  Today we focused on how we valued him as a friend.  We shared our favorite stories of Bobbit and made plans to clown car down to Chattanooga to visit him.

MOLESKIN:

ANNOUNCEMENTS:
Dragon boat race.

Passing The JUCO Flag

THE SCENE: 60 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
5 burpees on your own
Cherry Pickers
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Bearcrawl in and hi five a HIM /Crawl bear out
6 Windmills in cadence
Side straddle hop in cadence 20

THA-THANG:
2 lines person in front falls off for 2 burpees to big parking lot

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist (Rinse & Repeat)

2 lines person in front falls off for 2 burpees to Sophomore Hill

Partner up
Wheel barrow up switching halfway

Mosey to coupon pile
Dora partner runs stairs and does 5 pull ups
while you do Blockees x2

2 lines person in front falls off for 2 burpees to the duck pond

8ct Merkins
Mosey around the pond to the Information Center

Minkey Humpers

Line up at light post
Run to next post 10 Squats
Bernie to next post 10 Squats (Rinse and Repeat)

Bear Crawl/Mountain Climbers/Bear Crawl/Shoulder Taps

Mosey back to the flag w/ Jailbreak

MARY:
No time
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:
Gentlemen I’ve had a good run 🏃‍♂️ Thank you for the opportunity! It’s been an honor and a pleasure.

I couldn’t think of a better person to pass this flag to. I’ve had a lot of discussions with a lot of you as well as several members of the leadership team.

First off I feel super blessed to have such a great group of leaders to choose from. Obviously I wanted someone that represented all 3 F’s. Beyond that, I was looking for consistency. Who’s always here? Who’s leading by example? Who’s bringing ideas to challenge us? Who’s trying to strengthen the bond we have?

I wrote down Legacy when I was considering this role.

What is an example of a legacy?

For example, some people consider a legacy to be real estate or money. But the most treasured forms of legacy are found in intangible gifts: values, memories, friendship, love, and respect. I like the intangible ones…

The other was Passing the baton.

Where did the phrase passing the baton come from?

The phrase “passing the baton” is thought to have originated in the Olympic relay race around 1967, signifying duty and denoting that a successful outcome requires collective effort. This understanding of collaboration was embodied by passing an emblematic baton from competitor to competitor. I like that as well.

Run the good race my brother!! I’ll be here to support and cheer you on!!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Lords of the Rings

THE SCENE: 66 degrees and a calm and beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Karate Jacks, Imperial Squawkers, Tempo Merkins, Bird Dogs, Knoxville Cherry-Pickers, Moroccan Night Clubs, Stretch on your own

THA-THANG:

Ruggers Run: modified Indian run with a rugby ball – pass it back, last man sprints it back to the front of the line.

The mission: Gather the required hash (tally) marks for each exercise group.  Most hash marks required multiple reps to count, and approved modifications to earn a tally were included.

  • Karate Jacks (4 count)
    1 hash = 20 KJ’s
    40 hash marks required
  • Rings Pull-ups
    2 Inverted Rows : 1 PU
    1 hash = 5 PU*, 10 IR
    40 hash marks required
  • Running Laps
    1 hash = 1 lap**
    30 hash marks required
  • Imperial Squawkers (4 count)
    1.5 squats : 1 IS
    1 hash = 20 IS, 30 squats
    40 hash marks required
  • Bird Dogs (4 count)
    1 Big Boy : 1 BD
    3 LBC : 1 BD
    1 hash = 20 BD, 20 BB, 60 LBC
    40 hash marks required
  • Derkins
    1 merkins : 1 Dk
    3 incline merkins : 1 Dk
    1 hash = 15 Dk, 30 Mk, 45 IM
    40 hash marks required

* A rather heavy towing chain was present.  Any that did pull-ups wearing the chain got to put a bonus hash mark in any category.

** A 45 lb weight vest was present.  Any that ran the lap wearing the vest got to put a bonus hash mark anywhere they wanted.

Mission was accomplished with time to spare.  Outstanding effort, HIMs!

Mosey back to the flag.

MARY:
Shoulder burn to finish out the day!  Grady Corns into Moroccan Night Clubs into Little Baby Arm Circles (both ways) – high reps with no breaks in between!.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“For it is by grace you have been saved, through faith – and this is not from yourselves, it is the gift of God – not by works, so that no one can boast.” (Ephesians 2:8-9, NIV)

Four Approaches to Salvation.  What saves us?  How is salvation accomplished?  Some people believe that you are saved by subtraction.  You just need to stop doing certain bad things and you will be right with God.  Others believe that you are saved by service.  If you just do enough good things, go to church, be nice, get baptized, and give enough, you will qualify for salvation.  Still others believe in salvation by comparison.  In comparison to really bad people, they are justified before God.  None of those options work.  None of those will make you “righteous” or right with God.  You can’t earn it, and you’ll never deserve it.  We are saved by grace – God’s grace!  Salvation has nothing to do with what we can do.  It’s all about what Jesus has already done!

MOLESKIN:
A record turnout for me and a huge welcome to Rocket’s father and triple respect: “Keating”!  We hope to see you come out again soon!
ANNOUNCEMENTS:
Hardship Hill is almost here!  Flag handoff this Friday at Rampart.