F3 Knoxville

Tag: Vanilla

Big Ball Battle Buddy Beatdown ch. 3

THE SCENE: Perfect conditions for a beatdown. Clear and cool.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Arm Circles, ‘Round Towns, ‘Round-the-Worlds, Temp Squats, Tempo Merkins, Scorpions, Cherry-Pickers

THA-THANG:

  1. Battle Buddy Body Builder Circuit (All 3 sets of 15 reps per PAX)
    1. Battle Buddy Merkins
    2. Battle Buddy Presses
    3. Titanics
    4. Battle Buddy Throwdowns
  2. Indian Runs to Ampitheater
  3. 11s- Cobras and Inverted Rows
  4. Slowsy back to Fountains

MARY:
Rowers to hit the rear delts

COUNT-OFF & NAME-O-RAMA
9 PAX! Soot, Amazon, Fixer Upper, Postman, Abort, Smoky, Vanilla, Wedding Singer, Drive-Thru

CIRCLE OF TRUST/BOM:
“Iron sharpens iron, and one man sharpens another.” Proverbs 27:17

MOLESKIN:
Goo Nation often touts living in the Comfort Zone as effective Self-Care and is a safe place to retreat from Involuntary Hardship. In an attempt to handle the stress of life that wears on us, we can often choose to retreat to our Comfort Zone and become isolated, dull, and ineffective Sad Clowns.

In this fallen world, we will face Involuntary Hardship (negative stress). Struggles (and even tragedies) at work, in our families, and in our communities will always be present. Life will always be hard to one degree or another. Instead of choosing to live life hiding in the Comfort Zone, we can choose Voluntary Hardship (positive stress). Voluntary Hardship sharpens us and refines us. Voluntary Hardship can look like consistency in the Gloom, having a mentor or accountability partner who hold our feet to the fire, or living in the 3rd F by serving others and a cause greater than ourselves. Voluntary Hardship builds resiliency and makes us stronger and more capable to withstand the Involuntary Hardship that will come.

As Proverbs 27:17 states, one of the best ways to sharpen our blades with Voluntary Hardship is in relationship with other HIMs. We are called to push each other to be better. In this morning’s workout, we literally pushed each other to grow stronger. HIMs pull Sad Clowns out of their Comfort Zone, but HIMs also push other HIMs to accelerate their growth.

The challenge this morning is to not buy the lie that the way to a good life is by eliminating all stress. The challenge is to examine our lives and find where we need more Voluntary Hardship. More specifically, where do we need to be sharpened by our fellow HIMs and where can we help sharpen others? How can we use Voluntary Hardship to refit, retrain, and refocus after a season of Involuntary Hardship?

ANNOUNCEMENTS:
Be on the look out for Haw Ridge and North Hills Workouts!

Some jump rope fun

THE SCENE: The cold is coming soon- so we made the most of the beautiful 50 degree morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSH, Hillbillies, Arm circles and hamstring stretching did the trick.
THA-THANG:
Begin at the top with 5 GUUs. Complete a short run and return to do 5 GUUs and 10 merkins. Continue until you reach the top of the ladder.

  • 5 Get up ups
  • 10 merkins
  • 15 BBSU
  • 20 squats
  • 25 mountain climbers (4 ct.)
  • 30 second plank
  • 35 alternating lunges ( single count)
  • 40 LBCs (4 ct)
  • 45 flutter kicks (4 ct)
  • 50 SSH

Throughout the ladder climb, the Pax took turns jumping rope. The jump rope had to be in use at all times. After a minute or two, someone else would take over before being relieved and jumping back in to the ladder.

MARY:
Added in some American Hammers and Plank Jacks.
COUNT-OFF & NAME-O-RAMA
G-6 (respect x3), Magic Mic, Abort, Drive Thru, NPR, Air Gretzky, Postman, Vanilla, Frizzles (QIC)
CIRCLE OF TRUST/BOM:
Just reflecting on good health. Thankful for the ability to get out of bed and move!

Fishers of Men

THE SCENE:   37 degrees, clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
F:  Flutter Kicks x20 (4ct)

I:  Imperial Walkers x 15 (4ct)

S:  SSH x 25

H:  Hand release merkins x 15

THA-THANG:

  • Aiken Legs:  20 squats, 20 box jumps, 20 lunges (10 each leg).  20 split jacks (10 each leg).
  • Mosey to Big Ball and pick up your fishing equipment.  Pole (10 pull-ups), tackle box (15 hand release merkins), boat (boat/canoes)
  • Mosey towards convention center parking lot along Third Creek.  Catch me if you can.  Partner up.   Fist Pax Bernie Sanders across the lot while second Pax does 3 burpees then sprints to catch Pax 1.  Then switch.  Rinse and repeat.
  • Mosey to Volunteer Landing to catch some “BASS”.  B: 50 body builders,  A: 100 4ct American Hammers.  S: 100 sit-ups.  S:  100 squats.  One Pax runs performing 10 merkins at end point before returning while partner performs exercise.  Repetitions are cumulative.
  • Mosey back to AO.  Any time you encounter water, Pax yell Go Fish and its time to catch more “BASS”. 5 body builders, 5 4 ct American Hammers, 5 Sit-ups,  5 squats.  We ended up doing 4 rounds.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
6 strong with one FNG, Matt Durant “Catheter”
CIRCLE OF TRUST/BOM:

Luke 5:1-11
“On one occasion, while the crowd was pressing in on him to hear the word of God, he was standing by the lake of Gennesaret, and he saw two boats by the lake, but the fishermen had gone out of them and were washing their nets. Getting into one of the boats, which was Simon’s, he asked him to put out a little from the land. And he sat down and taught the people from the boat. And when he had finished speaking, he said to Simon, “Put out into the deep and let down your nets for a catch.” And Simon answered, “Master, we toiled all night and took nothing! But at your word I will let down the nets.” And when they had done this, they enclosed a large number of fish, and their nets were breaking. They signaled to their partners in the other boat to come and help them. And they came and filled both the boats, so that they began to sink. But when Simon Peter saw it, he fell down at Jesus’ knees, saying, “Depart from me, for I am a sinful man, O Lord.” For he and all who were with him were astonished at the catch of fish that they had taken, and so also were James and John, sons of Zebedee, who were partners with Simon. And Jesus said to Simon, “Do not be afraid; from now on you will be catching men.” And when they had brought their boats to land, they left everything and followed him.”
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MOLESKIN:
Prayers for Soot who is being deployed to Kuwait soon.

What 2403 means to me…

THE SCENE: 35 chilly and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the outhouse, battle buddy up, grab your CMU and head to the hockey rink
THA-THANG:
What 2403 means to me…

Dora style

  • 100 Burpees/farmer carry
  • 200 BBS/farmer carry
  • 300 Bent over Row/run
  • 400 Merkins/run
  • 500 Squats with CMU if possible
  • 400 Gas pumps/farmer carry
  • 300 Curls/run
  • 200 Over head press/run
  • 3 Burpees

COUNT-OFF & NAME-O-RAMA
Welcom FNG Blowhole
CIRCLE OF TRUST/BOM:
On December 7, 1941 American’s on the east coast woke up to learn that the Japanese had lead an unprovoked attack on our country.  It was later learned that in the attack 2403 Americans were killed.  And our country went to war.

The attack caused thousands upon thousands of men to volunteer to go out and defend their country, states, cities, families and ways of life.  Gallantry was seen when these men laid down their lives to save each other during WWII.

In our society we lose sight of that, we live for ourselves, or maybe a few close to us like wives and kids.  We live to make money, buy a house, drive a fast car, or sometimes old car…  But rarely do we live for each other and even more rarely does someone make the sacrifice for another.

The men of WWII laid down their lives for their friends.  Time after time these men jumped on grenades, charged enemy entrenchments, and gave their lives so others could live.  They died for their friends.

That makes me think of F3 and the friends I have made here, but also of John 15:13 where Jesus says:

“Greater love has no on than this; to lay down one’s life for his friends”

Jesus died on the cross for His friends, which means because He died for our sins He knows all of us intimately.  Which means we are all His friends.

MOLESKIN:
If you didn’t get your reps in do them.  Not for me but for the 2403.

PRAYER REQUESTS:
Ratchet’s in-laws who lost their home in the fire in CA.

Mayberry’s grandmother who is headed to hospice.  And his Dad and Aunt as they prep for that.

All our brothers who were missing in the gloom this morning.

Fabulous 40

THE SCENE: 50 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the outhouse

Motivator

40 Merkins

40 Squats

40 BBS

THA-THANG:
Mosey back to the outhouse

40 Box jumps

40 Dips

Mosey to the Matterhorn

40 V-ups

40 CDDS

Mosey to the pav-a-lon

40 Pull ups

40 Floor wipers

Mosey back to the rock pile

40 curls

40 tri extensions

40 goblet squats

40 bent over row

MARY:
40 American hammers

40 mtn climbers

40 flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As you can tell I turn 40 today which means I have had many years to do the things I wanted to do.  I haven’t got them all done, but I have been fortunate to do quite a few.  In the same sense my 90 year old grandmother is currently lying in a hospital and most likely going to hospice.  I do not think she got to do all the things she wanted to do.  I think she has led a good and happy life, but I think there was other things, other adventures, or other experiences that she wanted to do.  Let this be a reminder to all of you do not put off the things you want to do until later.  We are not guaranteed any definite time on this earth, so make the most of it.  Hug your wives and kids, but also get out there and live your life.

 

Also welcome Abscess Jr…. aka Sleepwalker.