F3 Knoxville

Tag: Worm

Monday Throat Punch

THE SCENE: 60 degrees and perfect weather to train
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

30 SSH

Warmup/Orientation loop
THA-THANG:

Run across parking lot. Do 2 Burpees every line (roughly 10 lines)

50 squats

Lunge back

50 squats

run up baby hill and around the loop

repeat 2-3 times.

MARY:
Plank 30 seconds

Elbow Plank 30 seconds

Left plank 30 seconds

Right plank 30 seconds

Back extensions 10 IC

Leg lifts 10 IC

Mountain climbers 10

Repeat 3-4 times

20 Merkins OYO

50 Squats OYO

???? Can’t remember the last exercise until time
COUNT-OFF & NAME-O-RAMA
35 Strong men
CIRCLE OF TRUST/BOM:
It’s hard to believe God is there in the middle of the valley. It’s easier to believe it when I am on the mountain top. But the truth is that God is with us on the mountain top and in the valley. Even though I don’t feel or see or experience God walking with me – it doesn’t mean He isn’t there. I have to hold fast to that anchor when I get overwhelmed. That’s my challenge to myself and to you: Believe He is there even if it seems that He isn’t.
MOLESKIN:

ANNOUNCEMENTS

I’m preparing a swim lesson plan for those who are interested in learning to swim. It will be free of charge to the men of F3. Contact me on GroupMe if you are interested.

Bearway to Heaven?

THE SCENE:  Lots of gloom to be had.

5:30 COP

  • Side Straddle Hop X 30
  • Imperial Squat Walkers x 20
  • Little baby arm circles Front x 10 and back x 10
  • 4 x 4 Merkins x 5

Mosey to Pad 11’s

  • Catalina wine mixer
  • Box Jump’s

Forties  – High rep version of 11’s. Always add up to 40 subtracting 5 each time:

Merkins and Big Boys

       –     30 Squat Jacks , Devin Hester 10 BBS

  • 25 Squat Jacks Devin Hester 25 BBS
  • 20 Squat Jacks, Devin Hester 20 BBS
  • 15 Squat Jacks, Devin Hester, 25 BBS
  • 10 Squat Jacks ,Devin Hester, 30 BBS

 Bearway to Heaven

  • A Bear Crawl suicide of seven increasing lengths with decreasing burpees at the end of each length. Ideally the lengths and number of burpees should be such that the entire exercise takes the full 8:01 time of “Stairway to Heaven

 Jacobs Ladder

  • 3 times up the will with increasing 2 burpees each time.

Mary

  • Proton Parkers x 20

CIRCLE OF TRUST/BOM:

One of the things I love about F3 is that when we come out here we are not here to compete with one another. We are not here to prove ourselves but to encourage one another.

There is a book by Keller I have listed to a few times called the freedom of self forgetfulness based on the 1 Corinthians 3. “So let no boast in, for all things are yours”

Often I find myself comparing my performance in all areas of life. My ego wants me to be seen as something great

It is not about what others think and not even about what I think but what the lord thinks.

Re-live the gospel ever day.

Christ’s perfect performance on the cross is the one that matters.

He died on the cross so that we don’t have to meet some standard set by others or even ourselves.

I don’t care what you think,I don’t care what I think, only with the Lord thinks

 

Monday Funday

THE SCENE
67 and Muggy

 

Welcome & Disclaimer

 

THE THANG
COP

  • SSH x30 (IC)
  • 4ct Diagonal Lunges x15 IC
  • 4ct Windmill Merkins x10 IC
  • 4ct Tempo Squats x12 IC
  • Arm Circles Forward x12 IC
  • Arm Circles Backward x12 IC
  • Run two loops around the parking lot

Mosey to curb and line up.

 

Jelly Legs
Start at one side of the parking lot.  Perform the following:

  • R1: Hold squat position for 10 count, perform 10 squats, run to the other curb, do 2 Burpees, run back
  • R2: Hold squat position for 20 count, perform 20 squats, run to the other curb, do 2 Burpees, run back
  • R3: Hold squat position for 30 count, perform 30 squats, run to the other curb, do 2 Burpees, run back
  • R4: Hold squat position for 40 count, perform 40 squats, run to the other curb, do 2 Burpees, run back
  • R5: Hold squat position for 50 count, perform 50 squats, run to the other curb, do 2 Burpees, run back

Line up in four separate lines.  Each group mosey to the far parking lots and to one of four cones set up in the corner.

 

Four Corners
Spread out to 4 cones.  Alternate exercises at the cones for set time. When time is done, counter-clockwise to the next cone. Rinse and repeat.

  • Cone 1: Dry Docks x15 or x25 & Narrow Squats x15 or x25
  • Cone 2: 4ct Flutter Kicks x15 or x25 & Star Jumps x15 or x25
  • Cone 3: 4ct Shoulder Taps x10 or x15 & Reverse Lunges (each leg counts as 1) x10 or x15
  • Cone 4: 4ct Hello Dolly x15 or x25 & Smurf Jacks x15 or x25

Round 1: 60 seconds at each station
Round 2: 45 seconds at each station

Mosey to the hill near the SP.

 

Cash Out
Merkin Hill
Run up and down hill doing the following:

  • Start at bottom of hill with 10 Merkins, run to top
  • Top of hill 9 Merkins, run to bottom
  • Bottom of hill 8 Merkins, runt to top
  • Top of hill 7 Merkins, run to bottom
  • Bottom of hill 6 Merkins, runt to top
  • Top of hill 5 Merkins, run to bottom
  • Bottom of hill 4 Merkins, runt to top
  • Top of hill 3 Merkins, run to bottom
  • Bottom of hill 2 Merkins, runt to top
  • Top of hill 1 Merkins, run to bottom

Circle up for Mary.

 

Mary
4ct American Hammers x20 IC
Rt Side Crunches x20 IC
Lft Side Crunches x20 IC
ATMs

 

COT
Number off / Name-0-Rama (40 PAX, 3 FNGs – Petro, Chaco and Fullstack)

 

BOM
“Honorable men refuse to wallow in the small and the bitter.
Honorable men refuse to hate life because something once went wrong.
Honorable men don’t build monuments to their disappointments, nor do they let others brand them and curse them to their destruction.
Honorable men seek out the highest definition of their lives, the nobler meaning granted by heritage, by their ancestors’ dreams and their parents’ hopes.
Honorable men cry out to God until curses are broken and a grander purpose is achieved.
Honorable men don’t settle for lives of regret.”

Stephen Mansfield, “Mansfield’s Book of Manly Men”

As we push ourselves physically each week it is important to remember that we must also be pushing ourselves mentally, emotionally and spiritually…to grow as HIMs.  Physical fitness is important, but character, virtue, integrity and leadership are paramount.  Our world is starving for men with these characteristics.  Men of honor who live beyond themselves.  Men who are life-givers, not life-takers.

I believe there is a direct correlation between strenuous physical exercise and the strenuous pursuit to live a life of honor, integrity and impact.  Both take effort and focus. Both take intentionality, consistency and daily commitment.  Both are met with resistance from the status quo and my own passivity.  Both can’t be pursued alone and require me to surround myself with like-minded men who inspire, encourage and challenge me along the journey.

Each morning in the gloom we have an opportunity to experience these AND be these things for the men on our left and right.  Iron sharpen iron. This is what it means to wear the “F3”.

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!

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