F3 Knoxville

Tag: Woodshack

Terra Firma Triple Decker

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Burpees OYO x 10
  • This/that stretch

THA-THANG:

  1. Mosey to the grass hills that lead up to the Asylum building.  It’s a 3 level tiered hill….placed 6 cones in a line up the hill.   PAX ran suicides up the hills to the cones doing increasing burpees at each cone.  2,4,6,8,10,12
  2. Mosey down the hill to the flat bowl for Pyramids
    1. Round 1:  10 Merkins, run the hill
    2. Round 2:  10 Merkins, 20 Squats, run the hill
    3. Round 3:  10 Merkins, 20 Squats, 30 LBCs, run the hill
    4. Round 4:  10 Merkins, 20 Squats, 30 LBCs, 20 Shoulder Taps (was supposed to be 40 but the Q was smoked!), run the hill
  3. Mosey back to the AO
  4. Paula Abdul bear crawl the parking spaces and do 5 squats each time you back up one space
  5. Paula Abdul running the parking spaces and do 5 squats each time you back up one space

MARY:

  • Box cutters x 30
  • Boat/canoe
  • Peter Parker
  • Run lap around parking lot
  • AMRAP squats

COUNT-OFF & NAME-O-RAMA

Walkabout, Ribbed, Pusher, Rusty, Slide Rule, Pringles, Cheatsheet, Dog Bite, Cosmo, Mogul, Hot Tub, Fabio, Capn Crunch, Bunny, Gibbler, Smalls, Woodshack, Umbro, Chaco, Pinkeye, Jenner, Strava (FNG), Waffle House, Carney, Bartman

CIRCLE OF TRUST/BOM:

Have the right perspective when things go wrong.  My A/C went out in my house and it’s going to be expensive to fix.  While I don’t like spending a ton of money unexpectedly, it’s not the end of the world.   My family still has a roof over their head, clothing on their body and food to eat.  As leaders in our home we need to remember that our wives and kids are looking at us to see how we handle adversity.  We need to show them that they are the priority, not material possessions.

 

MOLESKIN:

ANNOUNCEMENTS:

Give us shade, please!

THE SCENE:Hot and humid, temp above 90.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 15 Mountain Climbers, 8 Twisties, 10 Windmills, 10 Rockettes
THA-THANG:
Mosey to top of Roadshow Run.  20 Star Jumps at top, 20 Big Boys at bottom of stairs, 10 Burpees at beginning of Summit, 20 Merkins in Shade at top of summit.

Mosey to shaded area by stop sign at northeastern side of Admin Bldg.  20 Hello Dollies, 20 American Hammers

Mosey to first cone on roadway that is below Admin Bldg.  Run to each cone and do the listed exercise.  Rinse and repeat two more times.

  • First cone:  40 baby crunches
  • Second cone:  20 Smurf jacks
  • Third cone:  20 Squats
  • Fourth cone:  Up and down stairs east of street (twice)
  • Fifth cone:  20 Diamond Merkins
  • Sixth cone:  20 Imperial Walkers (four count)

Mosey to Admin Bldg Front porch.  Go up steps doing five calve raises on each step.  Do 20 Flutter kicks at top.  Go down steps with five calve raises on each step.

Mosey to Boulder Pile.  Take boulder to shade.  20 Overheads, 20 Curls, 20 Squats, 20 Rows.  Repeat.  Throw boulders back on pile.

Mosey to AO. 

MARY:

Planks.  20 baby arm raises hands up, 20 baby arm raises hands down.

COUNT-OFF & NAME-O-RAMA
Ten men, no FNG’s.
CIRCLE OF TRUST/BOM:
Exodus 20:  8-10:  Remember the Sabbath day, to keep it holy.  Six days you shall labor, and do all your work, but the seventh day is a Sabbath to the Lord your God.  One it you shall not do any work. . .

Mark 2:27:  And he (Jesus) said to them, “The Sabbath was made for man, not man for the Sabbath.

God commands us to keep the Sabbath, yet Jesus says that Sabbath was made for man.  God created us.  He knows us and loves us.  In knowing us and loving us, he knows that we need rest.  As men who strive to succeed; who desire to do what is right for our families; who live in a world where we often find ourselves comparing ourselves to others; who are inundated with commercials, speeches, and words from books, magazines, the internet, and other forms of media about living the good life, achieving our dreams; as men who were taught by our coaches and own fathers to give it our all, to put in more than 100% . . . we often work so hard that we wear ourselves thin, wear ourselves out.  When we do this, we can become subject to burnout . . . suddenly work is just that . . . work.  It doesn’t bring us joy, it is just something we have to do to get through the day.  When we get burned out we can become stifled, fatigued, and depressed.

I am guilty of not taking sabbath, of not taking rest.  My wife often comes to my aid by reminding me of the old southern saying, “You gotta sharpen the saw.”  She means that if we don’t take the time to “sharpen the saw”, to relax and rest in order to revive ourselves, we then become dull.  Like the saw that is never sharpened, we do not do our work effectively and efficiently.  We must learn to rest, to take Sabbath, in order to replenish our hearts, our minds, our very souls.

So obey God’s command to keep the Sabbath.  He made Sabbath for you.
MOLESKIN:

ANNOUNCEMENTS:
Abscess announced that some of us will be going to Chattanooga this Saturday morning to help the F3 brotherhood that is there.  They launched some time ago but have been struggling to increase membership.  Abscess will Q the workout which will begin at 7 am.  We will meet in the area for coffeteria afterwards.

One Hill of a Morning

THE SCENE: 72 Humid degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills IC x 10, Cherry Pickers IC x 10, 40 yard Millenial Run, 40 yard High Knees, Karaoke left and Karaoke right (20 yards each)

THA-THANG:
Stop 1

Waxjob Hill

  • 5’s Merkins and Burpees starting with 4 Merkins at the bottom, 1 Burpee at the top.  Bernie up the hill, jog back down.  When finished plank it up and wait for the 6.  Then mosey to One Tree Hill.

Stop 2

Fire-team drill to the pine tree.  Run to the cadence of “I’m up, they see me, I’m down.”  When you hit the ground do 5 Merkins and repeat all the way to the top.  Round 2 is the same, but substitute Merkins with 5 BBS.

Mosey to Mt. Crumpet

Stop 3

From the bottom, run at a 45 degree angle to the cone halfway up.  At the cone, complete 10 Merkins.  Run to the pine tree at the top of the hill, there complete 10 flutter kicks.  Run at a 45 degree angle to the cone halfway down and at the cone complete 10 Dry Docks.  Then run to the bottom of the hill and once there do 10 squat jumps.  Rinse and repeat.

MARY:
Box Cutters IC x 15, Flutter Kicks IC x 15, BBS 20 OYO, LBC 1 min OYO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
One of the driving forces in our lives are the groups that we associate with.  Having a circle of friends that we can count on and know will support, encourage and provide accountability is essential to our well-being.  There is a lot of focus in the media right now with recent suicides and we all know about the suffering of our servicemen returning from deployment.  The world is a tough place and lots of people are fighting battles that we know nothing about.  I am grateful for F3 and what this group of men mean to me.  Let’s be aware of each other, and the other people in our lives and make sure that everyone knows, without a doubt, that we are there to lift each other up.
MOLESKIN:

ANNOUNCEMENTS:
Beer run this Saturday, talk to Moses for more info.

BS Kraken

THE SCENE: Upper 60’s and Clear Skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops@20
Arms Circles B/F@15
Cherry Pickers@15
Tuck Jump (10)
High Knees (1 min)
Flutter Squat (4 Count) 10
Leg Thrust (10)
Dry Docks (10)
Run to  Mt. Krumpet

THA-THANG: (The Kraken)

Grab a battle buddy and do 10 reps at each station.  Run clockwise around the circle to the next station.

10 Partner Burpee
10  Side Straddle Hops
10 Partner Merkin
10 Tuck Jumps
10 Iron Boys
Bear Crawl / Crawl Bear
10 Big Boys
10 Flutter Squats
10 Leg Thrust
10 Dry Docks

(2 Times around the Kraken)

MARY:
Ring of fire Merkin and Side Plank (L/R), 30 Big Boys, 1 Minute of LBC’s
COUNT-OFF & NAME-O-RAMA
(12 Total) Butterfingers, Backspin, Drifter, Fins, Flash, Geisha, Hammy, Moses, Pinocchio, Snorkel, Squeaker Woodshack
CIRCLE OF TRUST/BOM:
Individual work is the work of the world, the small steps are the big picture, and when we insist on our own aliveness we stake a claim for everyone’s. Furthermore, not honoring ourselves is fatefully tied up with not honoring others, who suffer from our passivity and detachment, and who are inspired by our conviction and commitment.

Not-engaged means checked out, but actively-disengaged means you’re busy acting out your unhappiness and dispiritedness, and spreading the virus among your colleagues, family and friends, to say nothing of the body-politic of which you’re a cell. What it means is that if you’re part of a rowing team out on a river, one of the team-members is rowing his or her heart out, five are just taking in the scenery, and two are actively trying to sink the boat.

The psychologist Ira Progoff once said that each of our lives is like a well, and that we’re meant to go down deeply enough into our own wells that we eventually reach the stream that’s the source of all the wells. And there, we hear the call that leads us back out into the world to test our bright swords in real combat—to save lives, teach love, change minds, educate, minister.

https://www.psychologytoday.com/us/blog/passion/201505/the-1-rule-how-inspire-passion-in-others

Good livin at The Burbs

THE SCENE: Beautiful morning – moderate humidity

F3 WELCOME & DISCLAIMER

THA-THANG:

Partnered up with a battle buddy – 1 sandbag per team. Alternated sandbag carries between battle buddies until we arrived at the school. 20 Ruck Merkins, 20 Ruck Squats. From there, we made our way over to the Bearden track. On the way, Partner 1 would carry the sandbag while Partner 2 did 10 Ruck Merkins and 10 Ruck Squats. Partner 2 would then catch Partner 1, take the sandbag, and continue rucking while Partner 1 would then do the merkins and squats. Rinse, repeat until we made it to the track. At the track, we did 4 sets of the following exercises (15 reps for each). After each set, we ran a lap around the track.

  • Ruck Curls
  • Flutter Kicks (4 ct) with Ruck Overhead
  • Overhead Presses
  • Lunges or Squats (Ruck on)
  • Bent-over Sandbag Rows

Made our way back to the AO alternating sandbag carries between battle buddies. Stopped a couple times for 15 Ruck Merkins and 15 Ruck Squats. Once back to the AO, one last set of ruck curls, flutter kicks, presses, lunges, and sandbag rows. Flutter Kicks for the last 45 seconds to finish.

COUNT-OFF & NAME-O-RAMA

15 strong this morning!

CIRCLE OF TRUST/BOM:

I felt scattered during my BOM and didn’t put in the time that I should have last night to prepare a strong word for the PAX.

I’m constantly reminded just how thankful I am for the men that God has put in my life each morning that I get to be surrounded by F3 brothers. I would never get up at 4 am to go suffer through brutal workouts without the encouragement, support, and accountability provided by my brothers. And while the physical push is great each morning, there is a much greater impact that the men of F3 make outside the 5:30 – 6:15 am timeframe (or 4:50 am on some days). When the men of F3 Knoxville catch wind that a fellow brother is struggling with something or going through a tough season in his life, it’s incredible to witness the love and support that they provide for him. That’s what being a part of the PAX is all about.