F3 Knoxville

Tag: Tuba

Duespaid

THE SCENE: clear morning for 9 Hims to showup
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Stretch the shoulders 30 seconds
  • Mosey
  • Stretch IT band an triceps 30 seconds
  • Mosey
  • 20 SSH
  • Mosey to the recruiting center
  • Thread the needle

THA-THANG:
Duespaid: Buddy up one HIM did heavy farmer carry while other one did one of the stations

  • CMU Thrusters
  • Tire  jumps
  • Hammer curls
  • Triceps extension
  • Sumo Deadlifts

Mosey to the stairs  for 2nd Buddy challenge

One HIM went up the stairs with CMU while other one did exercise.  Rinse and repeat till all exercise were completed

  • 40 CMU goblet Squats
  • 30 mountain climber
  • 20 rep (10 each arm) CMU single arm row
  • 10 merkins
  • 5 Burpees

MARY:
playground for 2 finger pullups

then back to the flag for Thunderstruck
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.
Philippians 4:8 ESV

MOLESKIN:
God reminds me that through all my struggles in life I must think on these things in Philippians 4:8 so the gospel is satchurated in my community and home
ANNOUNCEMENTS:
December 10 Christmas parade

Death to Granbak

THE SCENE: Cool, clear, and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator – from 13
  2. Tempo merkins
  3. Tempo squats
  4. Overhead clap
  5. Cherry pickers
  6. Run a lap and explain the set up

THA-THANG:

The evil dwarf Granbak stole the children’s Halloween candy.  We must band together as a noble fellowship to save the candy and defeat the monsters.

  1. Chased by wolves to the pool wall.  10 wall ups and climb over the wall to escape.
  2. Mosey to playground. Monkey bar through the jungle.
  3. Stuck in quicksand.  5 pull ups to get out.
  4. Mosey to amphitheater.  Attacked by bears.  Pretend to be a bear by bear crawling up the hill.
  5. Mosey to the dwarf forge (recruiting center) and steal weapons (CMUs).
  6. Caught by a dwarf.  20 thrusters to intimidate him.
  7. Carry to the stairs.
  8. We fell into a trap set by Granbak.  Heavy squat ring of fire.  One adventurer climbs the stairs with his block.
  9. Tricep extension ring of fire; rifle carry hold when not counting. One adventurer climbs the stairs with his block.
  10. After escaping the ring of fire, we tip toe (heavy lunge) to the bank drive through (so we don’t fall into another trap).
  11. Granbak can only be defeated by each of us doing 100 heavy ab exercises.
    1. 20 big boys
    2. 20 flutter kicks
    3. 20 freddy mercuries
    4. 20 LBCs
    5. 20 American Hammers
  12. Return weapons to the forge.
  13. Mosey to amphitheater.  Crawl bear down the hill.
  14. Mosey to the playground.  Monkey bar through the jungle.
  15. Mosey to pool wall.  10 wall ups.
  16. Return to flag.

MARY:
Tuba graced us with a round of 13 prone rows.

CIRCLE OF TRUST/BOM:

  1. October 31 is…….. Reformation Day!
  2. Martin Luther posted his Ninety Five Theses on this day in 1517
  3. This action led to serious consequences for Luther.
  4. He was tried for heresy and ultimately excommunicated.
  5. Standing up to the most powerful institution on Earth was a huge act of bravery.
  6. Would you be able to face a giant like this?
  7. Joshua 1:9 – Have I not commanded you? Be strong and courageous.  Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.

ANNOUNCEMENTS:
Oak Ridge Halloween event tonight!  Brolympics on Nov. 5.  Clothing and food drives ongoing.

Now THAT’S Impressive

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

OYO

THA THANG:

IPC Week 4!

  1. 100 Gas Pumpers
  2. 50 Jump Rope
  3. 1 mile run
  4. 25 Hello Dollies
  5. 25 Burpees
  6. 50 Jump Rope
  7. 400-meter run
  8. 25 Hand Release Merkins
  9. 25 V-Ups
  10. 50 Jump Rope
  11. 400-meter run
  12. 25 Leg Raises
  13. 25 Jungle Boi Squats
  14. 50 Jump Rope
  15. 400-meter run
  16. 25 4-count flutter kicks
  17. 25 Bonnie Blairs (hard way)
  18. 50 Jump Rope
  19. 400-meter run
  20. 100 Big Boy Sit-ups
  21. 50 Jump Rope
  22. 1 mile run

MARY:

Fagettabowtit.

COUNT-OFF & NAME-O-RAMA

Me and 13 of the best men I know

CIRCLE OF TRUST/BOM:

You finished Week 4 of the Iron PAX Challenge!  Impressive!  You ran 3 miles and completed 700 reps of exercises!  Very impressive!

You know what I find MORE impressive?

  • All 14 of you set an alarm to go off this morning. You got yourself out of bed and came out here knowing what we were planning to do.  Your determination is impressive. 
  • At one time, each one of you came out here in the dark, without knowing another man, and decided to give it a go. If you were like me, your first day kicked your butt – but you came back.  Your resolve is impressive.
  • Many of you have done this for months or years on end. Continually subjecting yourself to these trials to become an increasingly better version of yourself – and to challenge your brothers out here to do the same.  Your consistency is impressive. 
  • Many of you lead Qs. You lead five to ten other men in exercises, a thought, and a prayer.  It might be uncomfortable and intimidating, but you do it because you know that you get better at leading by practicing leading.  Your leadership is impressive.
  • When you lead, several of you have shared from the heart – your struggles, your challenges, your setbacks – you’ve been transparent in this ball of man. That takes real courage.  We may impress each other with our strengths, but we relate to each other through our weaknesses.  Your transparency is so impressive. 

Iron sharpens iron and that’s what we are doing out here.  Each and every one of you made a commitment to be here.  I watch you getting stronger and faster, building your endurance, building your toughness, growing your faith, growing as leaders, and challenging the rest of us to do the same.  That is so impressive and I’m grateful for you men.

Throughout scripture, Jesus was impressed by people on several occasions.  What was it that impressed Him?  Not material things…  Not power…

Jesus is impressed by humility.

  • He said, “Whoever humbles himself like child…is the greatest in the kingdom of heaven” (Mathew 18:4).
  • The Canaanite woman who said “even the dogs eat the crumbs that fall from their masters’ table” impressed Jesus (Matthew 15:27).
  • About the sinful tax collector who beat his chest and prayed, “God, be merciful to me a sinner”, Jesus said he left justified (Luke 18:14).

Jesus is impressed by faith.

  • The centurion in Capernaum who pleaded, “just say the word, and my servant will be healed…” – impressed Jesus (Matthew 8:10)
  • About the blind beggar near Jericho, Jesus said, “Your faith has made you well.” (Luke 18:42).
  • All over Scripture we read about Jesus in heaven sitting at the right hand of God. In Mathew, Mark, Luke, John, Hebrews, Colossians, Revelation… And then there is a description in Acts 7.  Stephen, just before he is killed for his faith, looks to heaven and sees Jesus standing at the right hand of God.  You know what literally gets Jesus on His feet?  Persistent faith.

Maybe we could train ourselves to be impressed by the same – faith and humility. 

MOLESKIN:

I wish I could say it as elegantly as he did… Ocho mentioned after the BOM that faith and humility are hand-in-hand with each other.

I’m impressed by Ocho for coming out these last couple of months and showing real progress in his fitness.  You’ve showed grit, brother!

Likewise, I’m impressed by Papa Lock for making time in his crazy schedule to post several times a week – he too is making steady progress.  Stick with it – and you’ll be unrecognizable in a year!

I’m impressed by Skewer for leading Qs – each one better than the last – and for courageously sharing his struggles during some of his BOMs.

I’m impressed by Slappy for posting today – despite his injuries – and gutting it out through the entire IPC.  GRIT.

I’m impressed by Borg for being able to run circles around me at 59 years old – and for continuing to demonstrate that age is just a number.

I’m impressed by Rocket for his long-term steadiness and tenacity to work through obstacles and keep getting stronger

I’m impressed by Boy George for nearly completing his insane race last weekend

I’m impressed by Erector for conceiving this merry band of misfits – and for being a machine out there today.

I’m impressed by Bobbitt, who has been with us for a little over a year and has totally transformed his fitness level – and emerged as one of the region’s best AOQs.

I’m impressed by Tuba for the steadfastness he demonstrates in his life and his parenting – and for wearing shorts even in the dead of winter

I’m impressed by 3-Peat for his resolve to show up over and over again – not listening to the devil on his shoulder telling him to sleep in today

I’m impressed by Oh Brother for posting with us just days after moving to town – and coming back out two days in a row now

I’m impressed by Mathlete for leading this group well and challenging us all to accelerate our fitness, fellowship, and faith.

ANNOUNCEMENTS:

  • Today – Shovel flag handoff at the Asylum PM
  • Oct 8 – 2.0 Workout
  • Oct 27: Halloween event in Oak Ridge
  • Nov 5: Brolympics at the Asylum
  • Dec 10: Oak Ridge Christmas parade

Isometricovery

THE SCENE: Clear skies, cool fall breeze, 65ish
F3 WELCOME & DISCLAIMER:  Done!
WARM-O-RAMA:
Mosey for a bit, then SSH, Moroccan Night Club, Knoxville Cherry Pickers, Sideways Cherry Pickers, LG arm circles FWD/BWD, Mosey to the coupons

THA-THANG:
Isometric movements with weights as a recovery workout for IPC off day.  Range of motion and control with coupons.

  • 20X 8 count curls, mosey, 20X 8 count curls
  • 20X 8 count squats, mosey, 20X 8 count squats
  • 20X 8 count overhead press, mosey, 20X 8 overhead press
  • 20X 8 count kettlebell swings, mosey, 20X 8 count kettlebell swings (yes, in slow motion)
  • 10X 8 count American hammer
  • Long mosey back to flag

MARY:
Atlas Shrugged
COUNT-OFF & NAME-O-RAMA.

8 PAX

CIRCLE OF TRUST/BOM:
Recovery takes discipline – to slow down and sometimes do nothing (or something that feels like nothing) as a planned part of an intense training period can payoff big time in performance.  Recovery workouts after intense exercise like the IPC workouts can help prevent injuries from overtraining.
MOLESKIN:
The workout was disappointingly slow at first, but a few winges were heard as the isometric exercises did their work, especially when we got to the “slow-motion” Kettlebell swings when there was no momentum to raise the coupon on either end of the pendulum.  Thanks for the honor of leading the Q, you all are an inspiration to me.

Restcovery

THE SCENE: Nice, cool, and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Run around the parking lot
2. Projectivator
3. Cherry Picker
4. Tempo merkins
5. Tempo squat

THA-THANG:

  1. Draw a card; do number in reps of:
    1. Clubs – LBCs
    2. Spades – Big Boys
    3. Diamonds – Merkins
    4. Hearts – Squats
    5. Joker – 1 burpee (double for each joker; total of 4)
  2. Each PAX takes a turn drawing a card
  3. After each time around the circle, do 13 4-count flutter kicks
  4. Run a lap around the parking lot with burnie, high knees, and butt kicks

MARY:
none

CIRCLE OF TRUST/BOM:
1. Sabbath: what is it?
2. Ten Commandments
3.  New Testament Mark 2: 22-28

ANNOUNCEMENTS:

  1. Family workout this Saturday
  2. Asylum AOQ change tomorrow
  3. 9/11 stair climb next Saturday
  4. Family picnic next Sunday