F3 Knoxville

99 Problems with a Buddy!

THE SCENE: nice but a little humid
F3 WELCOME & DISCLAIMER

took 2 times to repeat the disclaimer that I made up. No one was really buying in the first time so we repeated it for good measure. After all, its a legal statement right?

WARM-O-RAMA: 

jog across Parking lot x2, Millenial run x2, Millenial Sprint x2

Line up for ROckettes x20. Capn Crunch had some rebels with him and we were a little out of sync so we started over.

20 squats all together in a line, perfecto!! Well a little wavy but pretty good for 37 dudes doing squats together

circle up for Merkins x10 IC, Monkey humpers x10 IC, and 10 Body builders OYO
THA-THANG:
99 Problems with a buddy

  • 99 star jacks
  • Run a 1/4 mile lap(roughly)
  • 99 merkins
  • Run a lap
  • 99 squats
  • run a lap
  • 99 Mtn climbers
  • Run a lap
  • 99 LBC
  • Run a lap
  • 99 CDD
  • Run a lap

For the guys that finished first, they partnered up with the guys that had not finished. As they partners , each pax counted their reps toward the 99 needed(Like DORAs) Once the said exercise was completed, the buddies ran the hill instead of a lap. Pretty much all pax ended up running the hill regardless of partnering up or not. Plunger helped me finish my Dry docks and he pushed me to sprint up the hill. Thanks Buddy!

MARY:
Hello DOllys x10 IC

Boat, Catamaran, canoe

Flutters x10 IC

Side tri rises x10 IC
COUNT-OFF & NAME-O-RAMA
37 buddys gettin work done!
CIRCLE OF TRUST/BOM:
What is the mission of F3? To Plant, Grow, and serve small workout groups to invigorate male community leadership! Well, based on that and what I read on the survey,most guys don’t want to Q because they feel uncomfortable , I think F3 is a huge success in Knoxville but we can do better to invigorate male community leadership. We buddy up, yes. We push our selves physically, yes, but how much are we really pushing our brothers to be leaders in our community?

Well, if you look at the F3 nation website, it gives 10 things a new guy should know. #5 says Q a workout. By leading workout, it enables you to lead your peers. Lets all be more proactive in getting more men to Q, If you brought an FNG out and he has been posting on a regular basis, get him to Q. We need more positive peer pressure for guys to Q! Anybody can do it. If I can do it, anyone can!

MOLESKIN:
I have Q’d several times. I like to Q and I like to sign up, BUT I get a lot of anxiety the night before and sometimes doubt myself. So why do I Q? I do it to challenge myself and get out of my comfort Zone. I am certainly good at one on one situations but put me in front of a bunch of my peers, men I look up to and respect tremendously and I get a bit of stage fright. I guess what I am saying is, if I can do it, so can you. If you have anxiety about leading a workout, then I think you should JUMP IN and Q! The only way we can get better is to do things we are not so good at. WHY did I or any F3 pax join F3? Well, we were looking for something different. Now that we are in F3 and for those that have been in F3 for a while, we need to evolve as the leaders we are meant to be. We need to put our big boy pants on and embrace the things we are not so comfortable with. More or less, Embrace the Suck or become a stale fish!

ANNOUNCEMENTS:
Hardship Hill this weekend!

Gunning it

THE SCENE: Sunny, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-straddle Hops, 10 Burpees, 10 Plank Reaches, Squats with increasing times of 10, 20, 30 and 60 seconds, 10 Cherry Pickers, 10 Baby Arm to Wide Arm Circles (front and back)
THA-THANG:

Mosey to Playground.  We will do the following at different stations:

20 Bench Jumps at Benches.  20 seconds of pull-ups at Dugouts.  20 Picnic Table Pull-ups at Pavilion.  20 Diamond Merkins at Flag.  Rinse and Repeat.

Mosey to parking lot that is just of the northern baseball fields.  We will be running to various cones where exercises will be posted.  The following are the exercises:

  • Cone 1:  20 Merkins
  • Cone 2:  Bear Crawl to Cone 3
  • Cone 3:  20 Big Boy Situps
  • Cone 4:  20 Dive Bombers
  • Cone 5:  Bernie Sanders to Cone 6
  • Cone 6:  20 Shoulder Taps (two count)

Rinse and repeat two more times.

Mosey to beginning of Serpentine Sidewalk.  We will lunge to first light, run through next four lights, lunge to sixth light, run through next four, etc. until we reach perimeter trail by river.

At perimeter trail we will do 20 Hello Dollies as a group in cadence.

Mosey halfway to cardiac hill.  Stop to do 20 Box Cutters in cadence.

Mosey to cardiac hill.  We will run up hill doing the following exercises:

  • At first turn:  40 Baby Crunches
  • At second turn:  20 American Hammers
  • At third turn:  20 Decline Merkins
  • At benches:  20 Bench Lifts

Rinse and repeat.

Mosey to AO. 

MARY:
Table Saws, Boat Canoe.  ATM’s.
COUNT-OFF & NAME-O-RAMA
17 Men.  No FNG’s. Coxin was visiting us from South Carolina.
CIRCLE OF TRUST/BOM:

I recently led a group at a Day Treatment Program.  The program is for people with mental health problems.  Some have experienced depression, some extreme anxiety, some Bipolar Disorder, and some even have been diagnosed with Schizophrenia.  These people have faced hard times.  Most can no longer work because of their disorders.  Most were on disability and living what we may call “marginal lives.”

I have led the group many times and we have a topic for each group meeting (e.g., coping with depression, the importance of exercise. budgeting, substance disorders).  The topics are wide and varied.

Because music and lyrics to songs are important to so many of us, I thought it would be fun to have a group where each group member shared lyrics to one of their favorite songs.  I asked the members to have their songs ready in advance.  When the members shared their songs, I was surprised to find that almost every one of them shared a religious song.  When the members talked, they talked about why God is important to them.  I knew that some members might share religious songs but I did not think that such an overwhelming majority would.  Some of these group members attend church but certainly not all of those who shared the religious songs attend very regularly.  Yet, here they were, sharing why these songs were so meaningful and helped them in their lives.  In my work as a therapist I have had quite a few people tell me that, despite coping with incredible depression, they believe in and need God.  They have told me that God is what gives them hope.

The fact is that God is for ALL of US.  He is not just for the happy, the people who “have it together”, or the folks who attend church regularly.  Who did Jesus tend to associate with?  Everyone, not just the elite, the religious, but the poor, the hookers, the bums.  This is a messy world full of people who don’t have everything together.  But we need God.  And it is good to know that God is for us.
MOLESKIN:

ANNOUNCEMENTS:
May 19 is Hardship Hill!!

Fear the Lord

THE SCENE:

68 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Quick mosie around the outhouse

SSH x20 IC
Cherry Pickers x10 IC
Some o’ this, Some o’ that
THA-THANG:

Tre UP! Get a CMU and a pair of rocks

FEAR THE LORD (Dora Exercise)

Partner 1: rock/CMU exercise

Partner 2: run to the hill

Partner 3: Hill exercise

Rock exercises: 200 total each

Flys (2 rocks)
External rotation curls (2 rocks)
ABCs (Alphabet x6)
Rows (big rock)

Tricep extensions
Hello Dolly
Elf on the shelf (lift, reach across overhead)

Lazy Boy Curls (palm up grip)
Overhead Press
Reverse crunches
Dry docks

Hill exercises: 20 each
Wide Merkins
Imperial Walkers
Squats
Derkins
OPP (one armed pickle pounder)
Mountie Squats (toes out)

MARY:
Didn’t we do enough during the beatdown?
COUNT-OFF & NAME-O-RAMA
Tank,  shooter, Tweety, Bowflex, Butters, Frosty, Bartman, Farva, Fluteloop, I-beam, Respect, Snitch, Wagon Wheel, Booger, Laettner,  Abacus, Detention, Woodshack, Deadhead, Ribbed, Podium, LA-Z-Boy, Waxjob, Smoker
CIRCLE OF TRUST/BOM:

I have a colleague w/ wisdom and maturity issues. Started praying about him, and then for him to develop more maturity and wisdom. God chuckled at me. “It takes one to know one, my boy! Don’t you remember when this was you?”

Immediately I had the words of Proverbs 9 in my head. The fear of the Lord is the BEGINNING of wisdom.

I do remember, because it wasn’t too long ago and I consistently fail in these same things. The fear of the Lord is the BEGINNING of wisdom.

I don’t know where the end is, but the beginning of wisdom is fearing the Lord. This isn’t about being terrified or feeling guilt and shame for our wrong doing. This is about recognizing the natural order of things and in whose world we are living. Recognizing whose children we interact with every day and just how much He loves us…AND them! We are loved as sons, but we bear the responsibility to carry that name!

We all think we’re football experts. We’ll talk for hours about what needs to change. We’ll tweet endlessly, and even call into radio shows to second guess decisions. But none of us would walk into Jeremy Pruitt’s office and presume to tell him what he needs to do or how he could do it better. Why? ‘cuz that’s his world and we KNOW we don’t belong in charge of it.

Apply the same to God. You are not in control of half of what you think you are, and you mismanage most of what you are in control when you do it under your own steam. Recognize whose you are and in whose land you live…change that perspective and you’ll see some new wisdom come your way.

“The fear of the Lord is the beginning of wisdom, and the knowledge of the Holy One is insight. For by me your days will be multiplied, and years will be added to your life. If you are wise, you are wise for yourself; if you scoff, you alone will bear it.”
‭‭Proverbs‬ ‭9:10-12‬ ‭ESV‬‬
http://bible.com/59/pro.9.10-12.esv MOLESKIN:
This was a tough workout, but a pretty fun one. Lots of mumble chatter and sore muscles. I was proud of the men.

ANNOUNCEMENTS:
Hardship Hill registration is full!

Suburban Assault

THE SCENE
63 and Clear

 

WARM UP
Ruck the loop

 

THA THANG
3-6-9
Perform the following exercises for 3 minutes, AMRAP AFAP while maintaining form.  1 minute rest between sets:

  • 3x Ruck Thruster
  • 6x Merkins
  • 9x Squats
  • Rinse and repeat 3x

Ruck to Trade Joe’s and back.

Partner up and head to the hill next to the tennis court.

 

Ruck Crawls
Battle Buddy 1: Bear Crawl Alternating Ruck Pulls (Ruck underneath you. Bear crawl forward and pull ruck forward with right, then left arm, repeat) up the hill.  Then ruck sandbag around to parking lot and back up the trial to Battle Buddy 2.

Battle Buddy 2 perform the following until Battle Buddy 1 returns

  • Ruck Curls x15
  • Front-Loaded Squats x20
  • Upright Rows x20
  • Burpees (ruck off) x10

Each Battle Buddy takes 3 trips up the hill based on time.

 

Coupon Train
Battle Buddies ruck up and carry sandbags for one more trip around the loop.

 

CASH OUT
4ct Flutter Kicks x30
Rinse and Repeat

 

COT / BOM

Anger
We live in a culture that seems to be saturated with anger.  Lately, I’ve found myself falling victim to anger.  I did a quick search on what God has to say about it…it’s pretty convicting:

  • Proverbs 14:29
    He who is slow to anger has great understanding, but he who is quick-tempered exalts folly.
  • Proverbs 16:32
    He who is slow to anger is better than the mighty, and he who rules his spirit, than he who captures a city.
  • Proverbs 17:27
    He who restrains his words has knowledge, and he who has a cool spirit is a man of understanding.
  • Proverbs 19:19
    A man of great anger will bear the penalty, for if you rescue him, you will only have to do it again.
  • Proverbs 19:11
    A man’s discretion makes him slow to anger, and it is his glory to overlook a transgression.
  • Proverbs 22:24
    Do not associate with a man given to anger; Or go with a hot-tempered man,
  • Proverbs 29:11
    A fool always loses his temper, but a wise man holds it back.
  • Proverbs 29:22
    An angry man stirs up strife, and a hot-tempered man abounds in transgression.
  • Ecclesiastes 7:9
    Do not be eager in your heart to be angry, for anger resides in the bosom of fools.
  • James 1:19-20
    This you know, my beloved brethren but everyone must be quick to hear, slow to speak and slow to anger; for the anger of man does not achieve the righteousness of God.

Anger is different from zeal.

  • Zeal is associated with the righting of an injustice or passion for a righteous call.
  • Anger is a secondary emotion usually triggered by hurt, fear, shame or unmet expectation.

Anger can be openly aggressive, or simmer internally and leak out in passive aggressive behaviors.  Both are toxic to relationships, derail our efforts and cloud our mission.  Anger has no place in the life of HIMs.  Anger is disruptive and disconnects us from reason and vision.

I feel like the answer is to see anger for what it is, a symptom of something deeper.  Use your anger like a Check Engine light for your soul.  Ken Sande says, “Anger is most often a sign that one of your idols is being poked!”  That makes anger a helpful tool in personal growth and maturity.  When you find yourself stirred, take a moment and reflect on what it is that is upsetting you.  A question I ask myself is, “Why is ________________ a problem?” inserting whatever is bothering me in the blank.  More often than not my blank is filled with ego, pride and selfishness.  So I’m learning to use anger as tool to root those out and replace them with grace, humility and selflessness.  It’s not easy, but not much in life worth pursuing is.

 

Submitted by Cap’n Crunch

Trail of Tears

40 Strong and 1 FNG take the day start the day off right at the Asylum!

  • Side Straddle Hop X 25
  • Little baby arm circles Front x 15 and back x 15
  • Merkin x 20
  • Imperial Squat Walker x 20

Trial of Tears – 15 Min

  • Burpees x 5
  • Squat Jumps x 10
  • Thrusters x 15
  • Merkin x 20
  • Squats x 25
  • Burpees x 5

Mosey to Everest -15 Min

  • Run to the top
  • Rock Pile Curls to Press 2 – 16

Burpee Dan with Core Team

Core

  • 11’s
    • Body builders top of lot and flutters 4 cr bottom.
  • Mosey to bottom of the dragons tail for rt 66
    • Hand release merkins
    • LBC 4 ct
    • Star Jacks
    • Squats
    • Dry docks
    • CMU curls and tris w CMU
  • Mosey back to PLot and burpee Dan , go touch the fence , Bernie up, repeat …

Aborama – 5 min

  • Flutter Kicks x 25
  • Peter Parkers – Cadence

Empathy
1- Considering that someone has a life outside of the situation
2-Everyone is right. if you understood what the other person wants and why they want it you would likely want it too.

“”All things are lawful,” but not all things are helpful. “All things are lawful,” but not all things build up. Let no one seek his own good, but the good of his neighbor.”
‭‭1 Corinthians‬ ‭10:23-24‬ ‭ESV‬‬