F3 Knoxville

Tag: Waxjob

Hello Hurricane

THE SCENE: Steady, soaking rain, but 67 degrees so it was plenty warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25x SSH IC
5x Cherry Pickers IC
10x Tie Fighters IC each way
15x Imperial Walkers IC
10x Tempo Cossack Squats IC
20x Mountain Climbers IC

THA-THANG:

Mosey to the speed bump at the bottom of the Matterhorn.
4 cones are set up for a Quarter Pounder with Cheese:
Mosey to first cone, 25 merkins, mosey back for 5 burpees
Mosey to first cone, 25 merkins, second cone, 50 squats, mosey back for 5 burpees
Continue on, adding 75 single-count mountain climbers at the third cone, then 100 single-count SSH at the top.
Rabbits added sets of 5 pullups and 20 BBS.

Mosey to the stairs by the dock. 5 trips up both sets of stairs. After the fifth trip up, continue up to the rock.

Back-To-Front run back to the AO

MARY:
25x LBCs IC
20x Gas Pumpers IC
15x Side Crunch (each side) IC
4 rounds of Row your Boat
And, because Bowflex didn’t think his crotch was wet enough…
10x Superman Swim IC

COUNT-OFF & NAME-O-RAMA
8 men got better and wetter togetter this morning.
CIRCLE OF TRUST/BOM:
John 13:34-35:
A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another. By this all people will know that you are my disciples, if you have love for one another.

“One another” doesn’t just mean the people in your circle, it means everyone. Think of someone in your life that is difficult to love, and find a way to show the love of Christ to them today.

MOLESKIN:
Hello, Hurricane! Second Switchfoot of the week.

ANNOUNCEMENTS:
Nov 7th – Convergence and 5th anniversary celebration!

New Blocks on the… Block

THE SCENE: A fine day to be at the Asylum. Mid 60’s and fairly clear. Parking lot is starting to get messy with leaves though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
Cobra Burpees x5 OYO
Tempo CDD x10 IC
Imperial Squat Walkers x15 IC
LBAC fwd x20, bwd x15 IC
Mountain Climbers x20 IC

THA-THANG:
Got some brand-spankin’-new CMUs today courtesy of Code Brown… Time to break them in a little.
Today we have a sort of reverse Dora. Partner up, one PAX does moving exercise while the other does specified reps of stationary exercise. Then switch.
After each PAX has done the exercise twice, advance to the next exercise.

10 Bus Drivers – Mosey with block
15 Blockees – Bear crawl with block
20 V-ups – Rifle Carry
25 Derkins – Weighted Duck Walk
30 Squats – Murder Bunnies
35 Curls – Twist Lunge

MARY:
Just enough time for American Hammers x20 IC
COUNT-OFF & NAME-O-RAMA
6 PAX today, no FNGs
CIRCLE OF TRUST/BOM:
Read the lyrics to Switchfoot’s song Where I Belong. This has been resonating with me for the last couple of days…

Feeling like a refugee
Like you don’t belong to me
The colors flash across the sky

This air feels strange to me
Feeling like a tragedy
I take a deep breath and close my eyes
One last time
One last time

Storms on the wasteland
Dark clouds on the plains again
We were born into the fight

But I’m not sentimental
This skin and bones is a rental
And no one makes it out alive

Until I die I’ll sing these songs
On the shores of Babylon
Still looking for a home
In a world where I belong

Where the weak are finally strong
Where the righteous right the wrongs
Still looking for a home
In a world where I belong

Feels like we’re just waiting, waiting
While are hearts are just breaking, breaking
Feels like we’ve been fighting against the tide

I wanna see the earth start shaking
I wanna see a generation
Finally waking up inside

Until I die I’ll sing these songs
On the shores of Babylon
Still looking for a home
In a world where I belong

Where the weak are finally strong
Where the righteous right the wrongs
Still looking for a home
In a world where I belong
A world where I belong

This body’s not my home
This world is not my own
But I still can hear the sound
Of my heart beating out
So let’s go boys, play it loud

And on that final day I die
I want to hold my head up high
I want to tell you that I tried
To live it like a song

And when I reach the other side
I want to look you in the eye
And know that I’ve arrived
In a world where I belong
In a world where I belong
In a world where I belong
Where I belong
Where I belong
Where I belong

Where I belong

ANNOUNCEMENTS:
Nov 7: convergence and 5 year celebration!

Be Worth Imitating

THE SCENE: Nearly perfect with a nice gloomy fog rolling in at the end
F3 WELCOME & DISCLAIMER – Complete
WARM-O-RAMA:
Somewhere between 5 – 12 of the following….Cherry Pickers / Baby Arm Circles (Fwd/Bwd) / Harry Rockettes / Hillbilly Walkers Tempo Squats

THA-THANG:

Mosey to the back parking lot slowing down at the speed bumps as desgined with 5 Burpees at each bump.

Spread out across parking lot

Bear Crawl 1 space then did 1 merkin, Bear crawl 2 spaces then 2 merkins, working up to 5 spaces and 5 merkins then back down to 1 – BBS waiting for the six

Lunge 1 space / 1 Bobby Hurley / Lunge 2 space / 2 Bobby Hurley – work up to 5 then back down to 1 – scissor kicks waiting for the six

Lazy Dora – Battle Buddy Up

100s – Partner 1 does Shoulder taps while Partner 2 holds plank – alternate at 25 reps; run a lap around parking lot (approx .25 miles) at 100 reps

200s – Partner 1 does LBCs while Partner 2 does a 6in leg hold – alternate at 25 reps – lap at 100 and 200 reps

300s – Partner 1 does Squats while Partner 2 holds Al Gore – alternate at 25 – lap at 100 and 200 and 300 reps

Mosey over to Circle with St Patrick

10 dips / 10 inclines / 10 declines / 10 box jumps – run to end of parking lot and repeat, PAX got around 3 cycles before Recover was called and Mosey back to the flag.

MARY:
Finished up with some Hello Dollys

COUNT-OFF & NAME-O-RAMA
12 HIMs

CIRCLE OF TRUST/BOM:

It was a year ago this week that I attended my first F3 workout at JUCO on Guardrail’s VQ.   I came to show support to a friend fully knowing that 5:30a workouts and me weren’t going to happen.  In fact, I am pretty sure I showed up 5 minutes late and missed the only part of the workout I could do.   Well fast forward a year and now I can’t sleep past 4:45a on a Saturday.   So annoying, but such a blessing.    Nonetheless, as had been said many times the workout is what gets a guy here but it’s the fellowship and faith component that keeps them coming.   That is true for me and hopefully many of you two.   Reading Phillipians 3 – full of great wisdom but it was versus 17 that really reminded me of how important F3 is to me.   Paul speaking…”Brothers, join in imitating me and keep your eyes on those who walk according to the example you have in us.”   Through this time, my appreciation for community and being surrounded by other godly men has grown deeper and deeper.   I need it just like I need water and sunshine.   Just like we need each other to push and motivate us through a workout, even more I need that daily inspiration and Christ-like examples in my life that each of you represent.   I love seeing all the 2.0s in the pictures from Shamrock as the example you all set for these young men is making a difference.   There are so many men out there that need a community like F3.   Men living in isolation and despair, with hope so far in the distance.   It has been great to see Shamrock grow so quickly.   I encourage each of you to keep reaching out to those in need and being someone worth imitating.

Garage Things.

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
51 ℉ 94% 51 ℉ 2.2 mi/h S

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs.
10 Baby Arm Circles forward.
10 backward.
3 Cherry Pickers.

THA-THANG:
Mosey to car trunk and pick up PVC piece and weight(plate) to create ab wheel.  Along side walk use ab wheel.  5 x straight out.  2 x out to right.  2 x out to left.

Mosey to football field divide into teams of 3 or 2 HIMs.  At 50 yard line is pile of trinkets.  On “Go.” everyone runs to trinket pile and picks one up.  On trinket is exercise, each HIM does that listed exercise 30 times at the 30, 20 times at the 20, and 10 times at 10.  (So a team of 3 would be doing 3 different trinkets. Everyone does their own.) Upon completion, throw trinket in your teams completion pile.  Then rinse and repeat with more trinkets.  ~20 minutes.  Team with most trinkets wins.  Yeah.

Mosey to bleachers.  Winning team gets to lead the charge.  Up and down bleacher steps from one end to the other.  At the bottom, each time, 10 jump squats.  Then up and down back with 10 Heal Drops at the bottom.

Mosey to sidewalk with ab rollers.  10 ab rollers straight.  Using PVC pipe, 10 American Hammers.

Mosey to St Patrick 30 dips, 20 box jumps, 20 dips, 10 box jumps, 10 dips, 5 box jumps.

Mosey back to AO.  Stopping 2 times to use ab rollers.  10 times each stop.

MARY:
Mary happened during mosey back to AO.
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Psalm 23:3.  He restores my soul. He leads me in paths of righteousness for his name’s sake.
MOLESKIN:
—
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Embrace the Earth

THE SCENE: Low 50s, light rain off and on.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
LBAC fwd, back, overhead claps all x15 IC
Hindurkins x10 IC
Cobra Merkins x5 OYO
Cossack Squats x10 IC

THA-THANG:
Mosey to the retention pond hill
11s with Embrace the Earth Burpees (hand release burpee, spreading arms wide to embrace the earth at the release) at the top, squat jumps at the bottom.

Mosey to the far parking lot by the practice field for random Tabata by roll of the die.
Each exercise gets 4 sets of 20s work, 10s rest.
Best I can remember, it was:
Butt Kickers
Calf Raises
Iron Mikes
Burpees
Merkins
Squat jumps
Crabettes

MARY:
No time today!
COUNT-OFF & NAME-O-RAMA
10 strong this morning. Everyone got a little wet, but just once.
CIRCLE OF TRUST/BOM:
Proverbs 3:5-6:
Trust in the Lord with all your heart, and lean not on your own understanding.
In all your ways acknowledge Him and He will make your paths straight.

MOLESKIN:
I was a little surprised by who was complaining about the wet this morning… 😀
ANNOUNCEMENTS:
Tomorrow, tomorrow, Bomb Shelter, tomorrow! Convergence a day away!