F3 Knoxville

Tag: Umbro

Keep it Simple

THE SCENE: Perfect day for a beat down
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

10 SSH

10 Merkins

10 Inch Worms

Jog 25% then 5 Tempo Squats

Jog 50% halfway then lunge halfway

THA-THANG:
Umbro took some PAX for his Q and Compost’s group did:

Mosey to parking lot “track”.

10 Merkins each cone (5 cones)

Sprint between each cone

Pair up and do 10 Fireman Squats or Buddy Carry Squats at the first and last cone

Carry your buddy around the track (75meters)

Repeat 3 times

Mosey to dugouts:

5 pull-ups

5 toe touches

X2 bear crawl between dugout and pavilon

5 dips at the pavilon

Switch out bear crawls with lunges 1x

Bear crawl to AO. Run to top of Baby Hill

10 Flutter kicks

10 Back extensions

10 fireman/ buddy squats at bottom of Baby Hill and repeat 3x

Bear Crawl halfway up Baby Hill then 10 Burpees.

MARY:
NA
COUNT-OFF & NAME-O-RAMA
23 PAX killed it this morning
CIRCLE OF TRUST/BOM:
Share your wisdom with others. You have real knowledge to pass down to the next generation. Not knowledge about the latest sports stats or other “junk” knowledge – but knowledge on how to love our wives well, or how a child can understand their identity in Christ as a boy or girl. We need to understand how to reach the heart.
MOLESKIN:
Prayers for G6 and Rascal’s friends who are struggling with cancer.
ANNOUNCEMENTS:
None

You Can Do Anything for 5 Minutes

THE SCENE: Chilly Spring Morning 39 degrees and clear Quickbooks and Dimples Co-Q
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Run in Place, High Knees, Squats, Jump Squats, Squat Pulse, Mary Katherines, lunge pulse – RT, Lunge Pulse LT
THA-THANG:
Mosey from the AO the Playground

  • 5 minutes of 10 Plank Jacks, 10 Box Jumps, 10 Bulgarian Lunges
  • Sprint in the parking lot (down and Back) 10 Burpees, Sprint (D&B) 10 Star Jumps, Sprint (D&B) MTN Climbers
  • Mosey to the new bathroom parking lot
  • 5 minutes of 10 Squats, 10 Squat Jacks, 10 Snowboarders
  • Bear Crawl (down and reverse Back) 10 Burpees, Bear Crawl (D&B) 10 Star Jumps, Bear Crawl(D&B) MTN Climbers
  • Mosey to the Pavillion
  • 5 minutes of 10 Mericans, 10 Dips, 10 Dry Docks
  • Sprint next to the dugouts (down and Back) 10 Burpees, Sprint (D&B) 10 Star Jumps, Sprint (D&B) MTN Climbers
  • Mosey to the AO
  • 5 minutes of 10 Squats, 10 Squat Jacks, 10 Snowboarders
  • Bear Crawl (down and reverse Back) 10 Burpees, Bear Crawl (D&B) 10 Star Jumps, Bear Crawl(D&B) MTN Climbers

MARY:
5 Squats Together
COUNT-OFF & NAME-O-RAMA
31
CIRCLE OF TRUST/BOM:

4 times in the OT God makes a formal covenant promise with Israel.  The covenant He makes with Abraham is just like the one we talked about.  The dead animals, the pathway, the whole bit.  It’s in Genesis 15.

The special thing about this promise was that God alone walked through the pathway, he didn’t require Abraham to walk through it.  It was as if to say… I want to bless you, and I am asking you to be faithful to Me, to seek Me, and to obey Me…. But regardless of your faithfulness towards me, I will still hold up my end of the bargain and I will be gracious to you.  Out of love, I chose you, no matter how you treat Me.

So, what does that have to do with marriage?

Everything.  Absolutely everything….

So, what should our response be to our spouse on their worst of days?  A selfless love that thinks first of them and their needs.

I mean, imagine for a second if God said to us on our worst of days, “I’m sick of it.  I give up!  You’re just never going to get it.  I’m done with you.”  Noooo… come on.  He is not like that!!  He is patient, He is kind, He is longsuffering with us, He perseveres with us, He is gracious with us, and He forgives us… and our call to love our husband or wife is the same.

Burpees, 11s, and round-house kicks in the throat

Asylum 4/25
THE SCENE: Finally dried out. 50s. Couldn’t be better.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x 25 IC 4 CT
This and That
2 Burpees OYO
Tempo Squats x 20 IC 4 CT
Michael Phelps
4 Burpees OYO
Merkins x 10 IC 4 CT
1 lap around the parking lot
6 Burpees OYO

THA-THANG:
Mosey to the playground, find a bench
11s: Dips and BBS
11s: Box Jumps and Derkins
Mosey to the open air chapel, plank
Mini Grinder, 4 stations per loop
Chapel: American Hammers 4CT
Cloud: BBS
AO: Burpees
Top of Baby Hill: Merkins
Lap 1: 20 reps/station (then laps of 15, 10, 5)

MARY:
Called it just in time for 1 more thing, the hill
Sprint to the top, 2 burpees OYO, back to the AO

COUNT-OFF & NAME-O-RAMA
25 got better today.

CIRCLE OF TRUST/BOM:
Don’t take your days for granted. If you love your family, if you love your friends, TELL them. Words have power. I love the men of F3, and it’s an honor to lead as we push ourselves to be better in all areas of life.

Credit to Creeper for the title.

Sacred Cow visits the burbs

THE SCENE: 37
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
With Ruck on, 20 merkins 20 squats oyo. Figure 8 mosey to the top of the Y parking lot , 20 and 20 again. Figure 8 through the parking lot back down to AO for last round of 20 and 20 oyo
THA-THANG:
Sacred Cow ruck march

  • 10 pax buddy up
  • 8 pax carrying sandbags
  • 2 pax carrying Sacred cow on his chariot!
  • The catch? The sacred cow can NEVER EVER touch the ground . She is sacred , of course!
  • Once burned out from carrying the cow, we switch out the pax to take the cow. We had to work as a team to do this. 2 pax would grab the sides of the chariot to releave the pax carrying for the next 2 to carry.
  • We rucked to the school and back to an open field
  • at the field , who ever was not carrying the sacred cow would squat thrust and throw their sandbag forward, also switching out w carrying the cow and not letting the cow touch the ground. We squat thrust threw sandbags for about 100 yards.
  • Once at the bridge , we went back to Rucking w the sandbags in order to make it back to the AO for some PT sandbag work
  • once at the AO, 2 pax carry the cow the short loop. Once 2 pax complete the short loop w the cow, 2 more pax take the cow around the short loop. Again, not letting the cow touch the ground
  • While the cow made it the loops , pax not carrying the cow did said exercises .
  • Sandbag lunge twists
  • front loaded ruck big boys
  • lovers squat ( goblet style squat w sandbag)
  • sandbag chest press
  • over shoulder sand bag cleans
  • you do the same exercise until the cow made a complete loop, then you bump to the next exercise
  • reps were not counted. You did as many as you could w good form until you got bumped
  • the cow actually touched the ground 3 times, which meant a penalty
  • 5 Ruck burpees each time the sacred cow touched the ground. We did 15 Ruck burpees

MARY:
Ruck flutters x 20 ic

ruck overhead presses x15 ic

American Ruck hammers x 20 oyo
COUNT-OFF & NAME-O-RAMA
10 pax strong
CIRCLE OF TRUST/BOM:
Nothing inspirational for me to say but we did carry the cow for almost an hour and covered just over 2.5 miles with out it touching the ground This could only be done working as a team and we conquered ! Not a lot of miles, no lung busting runs,  not a lot of reps of said exercise , just team work and embracing the suck together !
MOLESKIN

sacred Cow sucks!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Little Variety

THE SCENE: Perfect weather – mid 50’s, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 25

Tempo Squats IC x 10

Cherry Pickers IC x 10

Merkins IC x 10

THA-THANG:

Ring of Fire with a few exercises thrown in there that we seldom do. 10 stations set up in a circle; spread out evenly between the stations; do exercise listed at each station for 45 seconds and then rotate to the next station; 30 second rest in between. Threw in a couple moseys and some lunges to the middle of the circle for variety. Exercises at the stations were as follows:

  • Kraken Burpees
  • Sweat Angels
  • Around-the-clock Merkins
  • Box Cutters holding rock in the air
  • Bobby Hurleys
  • Punch-up Merkins
  • Iron Mikes
  • Flutter Kicks holding rock in the air
  • Diamond Merkins
  • Ski Abs

Run up Little Baby Hill twice. Do 2 burpees at the top each time.

MARY:

Side Crunches – 15 each side

ATM’s

COUNT-OFF & NAME-O-RAMA

32 strong – No FNG’s

CIRCLE OF TRUST/BOM:
I was reminded of 2 important truths in my life during the Mountain Man Memorial March this past weekend.

  1. When I am focused on my own individual circumstances, I lose the ability to serve others.
  2. I need brothers surrounding me, especially during the difficult, painful times.

I was reminded of those lessons during the physical activity of rucking, but they are applicable to all aspects of life. If we are so focused on our own circumstances, we can’t be there to lift up our brothers. We can’t be present for our wives and for our children. We can’t serve others the way that God is calling us to serve.

During those difficult seasons of life, our natural tendency as men is to isolate ourselves. But more than ever, that’s when we need our brothers. We all experience peaks and valleys, and when we’re in the valley, we need a strong-hearted brother to help us get back up on our feet. As HIM’s, we need to be the men reaching out to help our fellow brothers………….and we should be humble enough to realize that we will inevitably find ourselves in the valley at some point and be in need of our brothers to lift us back up.