F3 Knoxville

Tag: Wall Ball

Tri-Dora

THE SCENE: 54 degrees, clear. Basically perfect
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SHH X20, Cherry Pickers x6, 5 burpees,Rockets x10 3-ct

THA THANG:

Partner up
Carry CMU to boat-1 per partner
Dora
100 curls
100 presses
100 triceps
100 bent over rows
Partner 1 does CMU work while
Partner 2 does suicide runs on 2 light poles stopping for 2 burpees at each

Mosey to Cory Hill (leave CMUs)
DORA 2.0
100 ground touching Squat jumps
100 merkins
Partner 1 does excercise
Partner 2 bear crawls up and down (forward facing) the hill.

Move to steps
DORA 3.0
300 LBCs
Partner 1 runs steps to rock while partner 2 does LBCs

10 burpees

Mosey to get CMUs
Mosey to AO

20 3-count Calf raises

MARY:
ring of fire -push down leg lifts

Flutter kicks x22

COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
I lost my cool yesterday with my son and wife, and I had to look for this scripture to refer to.
“My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, because human anger does not produce the righteousness that God desires.”
‭‭James‬ ‭1:19-20‬ ‭NIV‬‬

God is very slow to anger with us. If he wasn’t, we would be gone a long time ago. How can we not do the same to our family and friends?                      MOLESKIN:
We lost a CMU today. It served us well.
ANNOUNCEMENTS: 3rd F this weekend

Getting “Thrashed”

THE SCENE: Cold, wet, and miserable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Conducted the MARSOC Short Card. The HIMs got a chance to play with Little Boy and Big Boy

  • 30 Push-ups
  • 30 Air squats
    3. 30 Crunches
    4. 10 Burpees
    5. 10 Windmills
    6. 30 Push-ups
    7. 30 Mountain climbers
    8. 30 Flutter kicks
    9. 10 Burpees
    10. 10 Cherry pickers (4-count)
    11. 30 Push-ups
    12. 30 Star jumpers (or jumping jacks)
    13. 30 Back Extensions (“supermans”)
    14. 10 Burpees
    15. 10 Chain breakers
    16. 30 Push-ups
    17. 30 Lunges
    18. 30 Hello dollies
    19. 10 Burpees
    20. 10 Trunk twists
    21. 3 Max sets of dead-hang pull-ups or flexed-arm hangs
    THA-THANG:
    Mosey to the bottom of the hill
  • 10 Fireman Squats
  • Fireman carry up to the top of the hill
  • 10 Marine merkins and mosey back down
  • 10 Fireman Squats
  • Buddy Fireman carries you up the hill
  • 10 Marine merkins and mosey back down
  • 10 Fireman Squats
  • Buddy drag up the hill
  • 10 Marine merkins and mosey back down
  • 10 Fireman Squats
  • Your Buddy drags you up the hill
  • 10 merkins and mosey to AO

MARY:
Mary was not applicable because all PAX were officially “Thrashed”
COUNT-OFF & NAME-O-RAMA
18 PAX. Slicnut, Umbro, Charmin, Cheatsheet, Rainbow, Petey, Coolio, Frenchie, Fabio, Bunny, Code Brown, Proton, Flanders, Wallball, Fins, Doubtfire, Pluto, Compost
CIRCLE OF TRUST/BOM:
We need each other. Don’t let yourself be isolated by the Enemy. One of the ways the Enemy tries to destroy you is by putting bitterness in your heart towards another Brother or HIM. We have to fight that as men by pressing into the pain of a difficult conversation to reconcile, or by rubbing shoulders with other HIMs when we feel like being a Lone Ranger.
MOLESKIN:
The BOM was taken largely from Wild At Heart by John Eldridge.
ANNOUNCEMENTS:
NA

Bags N’ Buckets

THE SCENE: 49 Degrees, surprisingly warm, glorious day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Toy Soldiers IC x 15
  • Rockettes (Left Leg First) IC x 10
  • Merkins IC x 10
  • SSH IC x 25
  • Body Builders IC x 8 or 9ish

THA-THANG:

  • Take the Long Way Around
  • Mosey around the baseball fields, Ascending Squats at each Lamppost (Try not to throw your back out!)
  • Plank it up in the parking lot
  • Wheel of Merkin OYO x 5
  • Mosey to the Cans and pick up something Heavy (Sandbag, Bucket or CMU), mosey to Soccer Field
  • Dora 1-2-3
  • 100 Mtn Climber Heel Taps
  • 200 BBS
  • 300 Plank Jacks
  • Farmer Carry one or two (Pax Choice) to Midfield and Switch
  • Split into 2 Teams – Relay style
  • Relay Number 1 – Bear Snake Moan to Midfield and Back
  • Relay Number 2 – 2 Pax Double Farmer Carry to Midfield and Back. Remaining Pax does Rocky Balboas/Mtn Climbers
  • Relay Number 3 – AYG Sprints
  • Grab something heavy and hoof it back to the AO with some Lunges mixed in

 

MARY:

  • Hello Dollies IC x 25
  • Caterpillar Merkin Tap Outs IC x 5 (Yes we can do one more!)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A Father isn’t always what you may think it is. We can show love and acceptance that can really make a difference to the people in our lives. My Father-in-Law showed me what it was like to be welcomed into a family.
MOLESKIN:
Great turnout this morning, with a visitor from Davidson (Kwame), who brought us the gift of an FNG this morning (Podium) it was a challenging workout. I thought I was going to have to turn the Q over this morning after throwing my back out in the first 10 minutes… It was great to see the PAX step up when I went down. I am always humbled when I’m around these guys. Thanks for pushing HIM’s!
ANNOUNCEMENTS:
Hardship Hill on May 19th & I was getting my phone for the rest… Check the announcements section of F3Knoxville

Bear golf

THE SCENE: 37 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
IC x 20 4ct Imperial Walkers

IC x 20 4ct BBS

IC x 20 4ct Side lunge

IC x 20 4ct Floor Wipers

IC x 20 4ct Groiners

IC x 20 4ct Gas pumpers

THA-THANG:

Mosey the long way to the top soccer field,

IC x 50 4ct Flutter kicks

Golf ball sprint team race.

Each team starts at the opposite sides of the field, while one person runs to the middle and grabs a golf ball, the rest of the team completes the exercise.

1st 10 golf balls = Lunges

2nd 10 golf balls = BBS

3rd 10 golf balls = Squats

4th 10 golf balls = V-ups

5th 10 golf balls = Thrusters

6th 10 golf balls = LBC

 

Bear-golf – one team memeber tosses a golf ball, the team bear crawls to that golf ball does 10 squats, then the next team member tosses golf ball.

 

OYO x 50 box jumps

IC x 20 Thrusters

Mosey back to the AO

MARY:
Worm Crunch

Macerana

American Hammers

World’s Greatest Merkin

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Easy message.  Don’t be selfish.

Make time for God first.  Make time for you family.  Make time for others. Then make time for yourself.  Stop being so selfish and begin being selfless.  I had a good friend, and member of the PAX point out that if he helped do the dishes or laundry at his house, how quick he was to point it out to his wife.  When in reality his wife is the one that does all the laundry and dishes at the house, so why should she be impressed that he helped once.  Even though he was doing an act to try and help someone else, he still wanted his “thanks” or “atta boy” for doing it.

God did not create you to be awesome in your own little world.  He created you to:

  • Have a relationship with him.
  • To spread, multiply, and grow God followers
  • To love one another

The Bomb Shelter Run (C.S.A.U.P. Event)

THE SCENE: Low Mid 60’s with some light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Drifter Q:

start things off with the Disclaimer (He is NOT a professional, refers everyone to take notice of how he is dressed; clearly NOT a professional…1 PAX member commented that Drifter must have had a Blink182 concert to attend after the event…

SSH (IC) x10 slow / x10 fast
Boxer Jacks (IC) x10 slow / x10 fast
Mosey to Grinder:
Lunge forward then backwards
Inchworm Merkins w/hand release
Quad Stretch
Cherry Picker Stretch (fists on ground, walk legs out to the side and back in)
Merkin Ring of Fire, but as a Wave!
Mtn Climbers (IC) 10x slow / 10x fast

THA-THANG:
1st leg was approximately 3.2 miles of running until arriving to the Beatdown:

Mayberry Q:

21 Jump Street:

  • 21 Pull-ups (side of the Alcoa bridge)
  • 21 Burpees (middle of bridge)
  • 21 handstand push-ups (far side of bridge)
    Run back to start and drop 1 rep. (15 min time limit)

2nd leg was approximately 3.2 miles until arriving to the Beatdown:

Snorkel Q:

Split up into 2 groups and then partner up. Near side of Bicentennial Park bridge do:

  • 10 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 8 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 6 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 4 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 2 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back

Far side of Bicentennial Park Bridge Partner 1 Wall Sits until Partner 2 completes 15 side to side Merkins.
Partner 2 then monster tire walks to replace Partner 1; Partner 1 bear crawls to area to complete side to side Merkins.

3rd leg….who cares how long, we were too far away to quit and had to get back to the car somehow…(another 3… something miles…felt like 10; here we go!).

Waxjob Q:

Split into 3 groups. 1st man plank, 2nd man bear crawl ahead and plank, 3rd slalom bear crawl to front. Remaining PAX continue to slalom bear crawl to the front until team reaches 50 yard line.
Reverse the process, planking person is now facing the sideline while the PAX in motion jump over the planking PAX.
Mosey to jungle gym:
15x Partner reverse-merkins/OHP on monkey bars
15x Squirkins
10x Over/Unders
15x Leg Throwdowns

4th and final leg was very short, no lies, really short…more like a mosey.

Cap’n Crunch Q:

Starting with 1 exercise, adding another exercise until all 5 exercises are completed in succession. then work back down until only the last exercise is left. 20 seconds per exercise:

  • Burpees (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec) Diamond Merkins (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec) Diamond Merkins (20 sec) High Knees (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec) Dry Docks (20 sec) Burpees (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec) Dry Docks (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec)
  • High Knees (20 sec)

MARY:
No PAX were interested in any ladies, specifically Mary by the end of this event!

COUNT-OFF & NAME-O-RAMA
38 PAX!!

CIRCLE OF TRUST/BOM:

BOM – CSAUP – Bomb Shelter Run (Cap’n Crunch)

I ask not for a lighter burden, but for broader shoulders.

I ask not for an easier path, but for stronger feet.

I ask not for weaker enemies, but for a stronger self.

Jewish Proverb

Congratulations brothers, you did it.  You embraced the challenge and are victorious.  Take and let it sink in…you’ve earned.

I’d like to share something I’ve been thinking about for a while now.  F3 has been a life-changing experience for me.  Every morning I leave a workout I truly leave better than when I arrived.  Lately I’ve been thinking about why that is the case.  Here are my observations.

I believe there are two simple truths that we have lost as men:

  1. The opposite of manhood isn’t womanhood, it’s boyhood
  2. Manhood isn’t a destination or a journey, it’s a mindset

When we lose the distinction between boyhood and manhood our worlds begin to spin off kilter.  We become self-focused, self-protective, self-indulgent and self-reliant.  In other words, it becomes all about us.  As we reject passivity and accept responsibility for our lives we grow as men in all areas: physically, mentally, relationally and spiritually.  We begin to be others-focused, self-sacrificing and interdependent.  We begin acting like men.

In this world, three things serve as resistance to our growth as men:

  • Comfort
  • Convenience
  • Certainty

Overcoming these boils down to our mindset.  We have to daily set aside a boyhood-mindset and embrace a manhood-mindset.  We combat comfort with challenge, we set aside convenience for consistency and we abandon certainty and embrace camaraderie.  I see it as two contrasting mindsets:

A Boyhood-mindset seeks… A Manhood-mindset seeks…
Comfort Challenge
Convenience Consistency
Certainty Camaraderie

Every time we gather, the COP becomes our arena to consistently embrace challenge in the company of like-minded men.

But it’s not enough for us to do this physically.  We MUST carry this mindset to all areas of our lives, especially our relationships with our loved ones and with God.  Never stop striving for more brothers.  Keep embracing new challenges and keep any eye on the six so you can help the man who has stumbled.  Together we will make a difference!