F3 Knoxville

Tag: Wingman

Superhero Smackdown

THE SCENE: cool 73 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Chattanooga cherry pickers. 5 Knoxville cherry pickers. 10 Side straddle hops. 5 Michael Phelps.

THA-THANG: mosey to the friendship bell 

  • Bizzaro vs Superman merkin (4  rounds of 20)
  • Megaman vs Iron Hulk (1 round of 20)
  • Chuck Norris. merkin  ( 20 reps)
  • 20 iron hulk
  • Little baby arm circles\backward baby arm circles
  • 320 seconds of plank hold

MARY:
Level 1 Bruce lee Abs workout

  • American Hammer
  • Leg raises
  • LBC’s
  • Awkward turtle (heel touches)
  • Hundred
  • COUNT-OFF & NAME-O-RAMACIRCLE OF TRUST/BOM:
    Psalms 25:14-22, 26:1-2, 27:4-6, 14
  • MOLESKIN:  Finding the secret of the LORD
    Who has God’s secret? Seen in 25:14-22
  • How do you find God’s secret? Seen in 26:1-2
  • What is God’s secret? Seen in 27:4-6,14

ANNOUNCEMENTS:

Double Quarter Pounder with Bacon Please!

THE SCENE: 72 degrees with 940% Humidity. Porta-potties onsite just incase we have any more “Bobby Hurleys”
F3 WELCOME & DISCLAIMER:Checkity, check check
WARM-O-RAMA:
15 SSH

10 Tempo Merkins

10 Tempo Squats

10 LBAC (Forward and Backward)

10 Moroccan Night Clubs

10 Chattanooga Cherry Pickers

5 Knoxville Cherry Pickers

Stretch-’em if ya got ’em.
THA-THANG:

Everyone looked hungry this morning luckily brought some Quarter Pounders with me this morning. Markers set up at 25, 50, 75, and 100 Yards. Sprint to marker and do certain exercise, then Bernie back.

  • 25-Merkins at the 25
  • 50 Big Boys at the 50
  • 75 Squats at the 75
  • 100 SSH at the 100

Quick 10 count, but boys still look a little hungry so we decided to supersize and turn our Quarter Pounder into a Double with Bacon.

  • 25 Baby Burpees at the 25
  • 50 2 Count American Hammers at the 50
  • 75 Jump Squats at the 75
  • 100 SSH at the 100

Everyone looked pretty full so we circled up for a game of Rochamburpee. Wingman/Swapmeet tied with Bobbit/Foghorn Leghorn for the Win.

MARY:
Mary go round of Dealers Choice

COUNT-OFF & NAME-O-RAMA
10 Awesome Men (2 FNG’s Feeny & Fertilizer!!)
CIRCLE OF TRUST/BOM:
Little devotional about praying I’ve jumped back into because I have definitely been lacking or missing something from it. 2 Timothy 1:7 tells us The spirit God gives us does not make us timid but gives us power, love and self-discipline. I know I tend to keep my prayer request “safe” or easy in a sense. I don’t really ask God to do “Godly” things cause I’m afraid to ask to much or seem needy. But the pastor that introduced this devotional put it this way. If you had kids and they came up to you in absolute fear and timidness just to ask you something, it would break your heart how scared they are of you or how lacking of self respect they have to ask that way. Hebrews 4:16 says Let us come boldly to the throne of our gracious God. There we will receive his mercy, and we will find grace to help us when we need it most. So keep that in mind when you talk to god, that you are to come to him in confidence, in self-discipline and with power, love and respect.
MOLESKIN:
Prayers for all the kids starting school; all our HIMs out with injuries or traveling, or just fartsacking.
ANNOUNCEMENTS:
Hardship Hill is creeping up on us. They’re looking for help with sponsorship and other things. If you’d like to Volunteer or help out hit Bobbitt up he’ll get you connected.

2nd F gathering coming up this month sometime details coming soon from Mr. Airborne.

Workmanship

THE SCENE: little overcast but not to yucky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Thunderstruck
THA-THANG:
Mosey to pick up CMUs

  • Two rounds
  • <span;>10 WWI heavy sit ups
    <span;>10 WWII heavy sit ups
    <span;>10 X Factor
  • Heavy al gore holds in between 
  • Heavy imperial walkers for till  whole PAX has prayed
  • Four sets of 25 reps of curls
  • Windmill
  • Seal claps

MARY:
Mosey back to the parking lot for PAX led

10 Pickel pushers

10 Pushups

10 Bascales

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

For we are His workmanship, created in Christ Jesus for good works, which God prepared beforehand that we should walk in them.
Ephesians 2:10 NKJV

 

 

Heavy Encouragement

THE SCENE: Gloomy and Sticky
F3 WELCOME & DISCLAIMER

Check


WARM-O-RAMA:

  • SSH: 15 x 4 IC
  • Tempo Merkin: 10 x 4 IC
  • Toe Merkin: 15 x 4 IC
  • Cherry pickers 5 x 4 IC
  • Tempo Squat: 5 x 4 IC
  • Tie fighter: 10 x 4 F & 10 x 4 B
  • Moroccan Night Club 10 x 4
  • SSH: 10 x 4 IC

THA-THANG:

Mosey to my tailgate

Double coupon discount day

Each man pulls a card, Ace – 8

Pickup all coupons from bed of my truck

  • Ace – FLAG and 20# rucksack
  • 2- 5 – one corner of the 120# sandbag
  • 6 – 60# sandbag
  • 7 – 40# sandbag
  • 8 – 40# sandbag 

Mosey to the parking lot and get in a large circle

One exercise per man. 

  • Flag, wave it like you just don’t care
  • 120# sandbag bear hug squats
  • 60# sandbag bag dead lifts
  • 40# sandbag curls
  • 40# sandbag tricep extensions
  • 20# ruck sack merkins

The two men without a coupon run the length of the parking lot and back, when they return, rotate, rinse and repeat until every man has performed every exercise, then Coupon carry to the close goal line of the soccer field.

Spread out the 120, the 60, both 40’s

  • 2 men 120# sandbag drag 40 yards May pull forwards or backwards
  • 2 men 60# sandbag toss 40 yards Death march style
  • 2 men 40# sandbag overhead toss 40 yards and back Death march style
  • 2 men 40# sandbag under leg drag 40 yards and back Death march style

Everyone hold plank until 6 is in. 6 in, rinse and repeat until all men have completed every exercise. 

Hard stop recover at 5:50

Bear Crawl to Glory

Man with the ace is on the goal line, everyone else gathers around for encouragement.

Ace man sit’s on the 120# sandbag and strap shoulders in. Lean forward to bear crawl. 

Bear crawl pulling the 120# bag across the 40 yard line as fast as possible. Men on the sides do not let the man stop. Yell scream, and encourage the man to pull as far as he can. 

Rinse and repeat until every man in order of 2 – 8 has reached the goal

RTB

MARY:

No Time

COUNT-OFF & NAME-O-RAMA
8 HIM’s, 2 FNG’s from Monday had to be renamed due to replication, Otis is now Binks, and Shredder is now Rap Sheet

We have had consistent effort from a 2.0, thought it was time to give him a name, He liked Tarantula, so Tarantula it is.
CIRCLE OF TRUST/BOM:

Encouragement

The whole point of the bear crawl to glory was encouragement. We as brothers need to be constantly building each other up as men. We need to hold each other accountable. We need to be the men in the community that set the example of what it means to be a man, and there is no finer example than our AO motto.

“Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.”

1 Corinthians 16:13-14 ESV

MOLESKIN:
These men absolutely killed Heavy day. Shout out to Wingman who pulled the 120# sandbag like it was not even back there. That was impressive brother.
ANNOUNCEMENTS:

  • 2nd F gathering at Shakira’s coffee shop 8am Saturday morning. See you guys there.
  • August 6: 7 AM.  Work Day at the Cerebral Palsy Center.  See Slack for details.
  • Coffeteria at McDonalds.
  • Seems like there was one more, but I don’t remember.

Back to School, Back to School

THE SCENE: “It’s too darn hot for a penguin to just be walkin’ around here!”

F3 WELCOME & DISCLAIMER: Dutifully delivered.

WARM-O-RAMA:
SSH x15
Knox Cherry Pickers (Late season cherries for obvious reasons) …Enough. We lost count.
Tempo Merks x10
Tempo Squats x10
FLBAC x10
RLBAC x10
Grady Corn x10
Moroccan Night Clubs x10
Chatty Cherries x10
SSH x15

Mosey to the school yard!

THA-THANG:

PAX performed a Billy Madison Routine. Inspired by Billy Madison’s journey through back through school, this routine involves a running loop and exercise per grade. For best effects, perform routine on school grounds. Begin with 12 reps of an exercise, then take a lap to the bridge. Billy passed the 1st grade…”Oh what a glorious day!” Do the 1st grade exercise x 12 reps plus the second grade exercise x 12 reps. This concludes 2nd grade. Continue adding an exercise each time with the lap until you’ve completed one loop and exercise combo for each of the 12 grades. We added a full lap around the parking lot for 6th grade and 12th grade because Middle School is terrible and learning is hard for me SO BACK OFF!

Exercises were as follows:

  1. Air Squats
  2. Merkins
  3. Heels to Heaven
  4. SSH
  5. Shoulder Touches
  6. Big Boys
  7. Monkey Humpers
  8. Flutter Kicks 4 ct
  9. Diamond Push-ups
  10. Bonnie Blairs 2 ct
  11. Burpees
  12. American Hammers

Several PAX made it to the 11th grade but unfortunately did not pass. Poor Billy, Billy Boy.

RTB

MARY:
LBC x15 4ct.
Awkward Turtle x15 4ct.
Rosalitas x10 4ct.
Basilisk x10 4ct.

CIRCLE OF TRUST/BOM:

1 Peter 5:8-11

8 Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. 9 Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings.

10 And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast. 11 To him be the power for ever and ever. Amen.

What this doesn’t say God will keep you from being tempted. It says God will give you strength and restore you. I’ve stopped praying that God would keep me from being tempted. “And lead us not into the time of trial” is a better translation. Temptation will always be there in one form or another. Jesus was tempted! A leadership author (who’s name I have forgotten) wrote that the more you find yourself in leadership, the more you will find yourself tempted and with more at stake.

Instead, of asking for God to take away temptation, I’ve been praying for strength to stand firm against temptations of the flesh, temptations of the world, and temptations from the enemy.

One practical thing I’ve been learning is about will power. Will Power matters more than IQ. According to the Marshmallow Test (search it on YouTube), the 15 minutes of this test could predict kids’ future for the next 15+ years. Kids with will power perform better than kids that have a higher IQ.

Here’s what to remember about your will power: IT’S A MUSCLE – It gets tired. How do you hack your will power? You pre-commit. In Homer’s Odyssey, Odysseus tied himself to the mast and had his crew put wax in their ears to avoid the song of the Sirens. Tempted? Don’t even allow it into your hearing. Be tied to the mast.

I struggle with lunchtime decisions. I started to pre-commit by making my own. I struggle with snacking on junk when I get home. I started to pre-commit with healthy options and eliminated the unhealthy. Other options? TV – unplug it. Social Media? – Delete it and use browser. Waking up to workout in the morning? Hard Commit!

MOLESKIN:

Workout Playlist was as follows…

  1. Old John Braddelum – Alan Mills
    (Everyone loved this one! Considering 45 mins on repeat next time. Great idea, Borg!)
  2. ABC – The Jackson 5
  3. The Stroke – Billy Squier
  4. Carry on Wayward Son – Kansas
  5. I’ll Tumble 4 Ya – Culture Club
  6. Jump Around – House of Pain (I forgot. Clearly not edited. I apologize.)
  7. Beat on the Brat – Ramones
  8. Renegade – Styx
  9. Rock ‘n’ Roll (Part 2) – Gary Glitter (Obviously from Happy Gilmore but we needed a break, right?)

Fun was had by all! Thank you for enjoying this workout!

ANNOUNCEMENTS:

  • July 30: 7 AM.  Shovelflag handoff at the Arsenal. See Slack for details.
  • August 6: Family Workout, 8:00AM. Pancakes in the Park after the workout. See Slack for details.
  • August 6: Shield Lock Pool Party at Borg’s!  10:00 AM.   See Slack for details.
  • August 6: 7 AM.  Work Day at the Cerebral Palsy Center.  See Slack for details.
  • Aug 12-14:  F3 Dad Camp 4.0 @ YMCA Camp Ocoee. See Slack for details.
  • Hey. See Slack for details.