F3 Knoxville

Beach Weather

THE SCENE: 65 & breezy  –  felt just like a night at the beach

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Merkins IC x 10
  • SSH x 20 IC
  • LABC fwd/bckwd x 10
  • OYO stretches

THA-THANG:

  • Mosey to the hockey rink
    • 11’s.  Merkins on one end, Squats on the other.  Do 2 burpees every time you cross the middle of the rink
  • Mosey to the tennis courts
    • 11’s.  Bear crawl forward & crawl bear back.  Dry Docks at one end, Lunges at the other end.
  • Mosey to the outhouse
    • Battle buddy up.  100 box jumps, 100 decline merkins, 100 calf raises.  Do these DORA style while partner runs to the grass and does 5 merkins.

MARY:

  • Low flutter kicks x 20
  • High flutter kicks x 20
  • Heels to heaven x 20
  • LBC x 20
  • Row, row, row your boat (Waxjob)
  • 5 burpees OYO (Ribbed)

COUNT-OFF & NAME-O-RAMA
Toebox, Tweet-E, Tank, Waxjob, Snitch, Ribbed, Wagon Wheel, Sparky, Mayberry, Choir Boy, Abacus, Bartman

CIRCLE OF TRUST/BOM:
God is in the business of bringing glory to himself.  No matter what your circumstance is, be sure to posture yourself so that God gets glory from it.

MOLESKIN:

ANNOUNCEMENTS:

Heavy Metal

THE SCENE: 35 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Stretch OYO
  • Merkins x 10 IC
  • SSH x 20 IC
  • LBAC fwd/bkwd x 10 IC
  • Squats x 10 IC
  • Run a lap around the island

THA-THANG:
Grab something heavy and begin a slow mosey.  Weights consisted of Ratchet’s gas cans, several kettlebells, 30, 25, 20 lb dumbbells, and the golden cmu.  We moseyed for about 100-150 yards at a time around the park, stopping for 25 reps of the following exercises.

  • Burpees
  • Nose wipers
  • Squats
  • Gas pumpers
  • Curls
  • Dry Docks

Once we reached the paved hill by the bathrooms.  11’s….sort of.  We started out doing 11’s but then the QIC changed it to just 10 reps at the top and 10 reps at the bottom each time.  Merkins at the top, Squats at the bottom.   Each trip up the hill the PAX carried all the weight and were allowed to leave the lightest weight at the top of the hill.  We were done once we’d worked our way down to just a single 87lb gas can.   Probably 10 or 11 trips up and down the hill with the weight.

Mosey back to the AO with the weight.  Stop along the way for sets of 25 of the following:

  • Dips
  • American Hammers
  • Burpees

MARY:

  • Star Crunch x 10 IC
  • Heel ups x 10 IC

COUNT-OFF & NAME-O-RAMA
10 this morning:  La-Z-Boy, Mayberry, Toto, Cosmo, Cornhole, Gibbler, Judge Judy, Sparky, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:
Don’t compare yourself to others.

MOLESKIN:

ANNOUNCEMENTS:
upcoming CSAUP at the Bomb Shelter

Look mom, no merkins

THE SCENE: low 30’s but not too cold – no wind

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Tempo Squats x 10
  • Upper body stretches OYO

THA-THANG:
8 stations:  7 in a circle with 1 in the middle.  Middle exercise is Turkish Getups and is the pace setter.  PAX doing Turkish performs 8 per side.  When they are done entire PAX run to the grass and back as a group and shift exercises.  Rinse & repeat as you progress around the circle.  We had time for 2 circuits.  Stations were as follows:

  • Curls
  • V up, Roll up
  • Squat Press
  • Tricep Extension
  • Side Deltoid raise
  • Slam Ball
  • Kettlebell Swing
  • Turkish Getup

MARY:
LBCs x 50

COUNT-OFF & NAME-O-RAMA
8 total:  Junk, Butters, Cosmo, Woodshack, La-Z-Boy, Farva, Toebox, Bartman.  Frosty also gets credit for the drive-by honk.

CIRCLE OF TRUST/BOM:

Short and sweet today.  Question:  Is the culture in your workplace the way you want it to be?   If not…what are you doing to change it?

MOLESKIN:

Cosmo pointed out that we may have set an F3 record of sorts….we didn’t do any merkins!  It wasn’t intentional, but that’s how it worked out.   Does it really count as an F3 beatdown if you don’t do any merkins??

ANNOUNCEMENTS:

Nothing Fancy – just grind it out

THE SCENE: upper 40s and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Outhouse mosey

THA-THANG:

  • CMU workout today.  Menu was written on the ground.  PAX worked through the entire list 5 times.
    • Round 1 = 25 reps
    • Round 2 = 15 reps
    • Round 3 = 10 reps
    • Round 4 = 5 reps
    • Round 5 = 5 reps
  • Menu consisting of the following items
    • Blockies
    • Curls
    • Bent over rows (each arm)
    • Squat Press
    • Kettlebell Swing
    • Nose Wipers
    • Calf Raises
    • V-up/roll-up
    • Outhouse run

MARY:
N/A – plenty of abs in the main workout

COUNT-OFF & NAME-O-RAMA
9 strong!  Farva, Swirlie, Mayberry, Butters, La-Z-Boy, Doubtfire, Frosty, Cavalier (FNG), Bartman

CIRCLE OF TRUST/BOM:

One good thing about Qing yesterday and having no repeat PAX today….I can recycle the BOM!  It’s still applicable!

We talked about resolutions for the new year.  New year’s day is a good time to reflect on the past year and put plans in place to make yourself better in the coming year.  2 Corinthians 5:17 says that anyone who is in Christ is a new creation; old things have passed away and new things have come.  This is refreshing to hear as we begin a new year.  We all have parts of 2018 we’d like to forget.  I challenged the PAX today to center their resolutions around being more like Christ in 2019.  If we draw closer to Christ and become more and more like him each day, the “normal” resolutions of physical fitness, time management, diet, fiscal responsibility, etc. will take care of themselves.

MOLESKIN:

ANNOUNCEMENTS:

New Year at the Pound

THE SCENE: warm…almost 50!   Jan 1st??

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Tempo Squats x 10

THA-THANG:

  1. Mosey to Matterhorn
    • Ascend Matterhorn by alternating 10 broad jumps, 10 lunges
  2. Mosey to Pavalon
    • 10 rounds of the following:  5 pullups, 10 derkins, 20 squats, run to gate
    • 5 rounds of the following:  5 v-up/roll-up, 10 big boys, 20 flutter kicks
  3. Mosey back to the AO

MARY:
Mary was baked into the workout!

COUNT-OFF & NAME-O-RAMA
3 new year HIMs:   Frenchie, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:

No suprise, with it being January 1st we talked about resolutions for the new year.  New year’s day is a good time to reflect on the past year and put plans in place to make yourself better in the coming year.  2 Corinthians 5:17 says that anyone who is in Christ is a new creation; old things have passed away and new things have come.  This is refreshing to hear as we begin a new year.  We all have parts of 2018 we’d like to forget.  I challenged the PAX today to center their resolutions around being more like Christ in 2019.  If we draw closer to Christ and become more and more like him each day, the “normal” resolutions of physical fitness, time management, diet, fiscal responsibility, etc. will take care of themselves.

MOLESKIN:

ANNOUNCEMENTS:

10 reasons to get better on the last day of 2018

THE SCENE: warm…50!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Tempo Squats x 10
  • Tempo Merkins x 10
  • Mosey across parking lot

THA-THANG:
New Year’s Eve countdown…..we knocked out the following:

 

MARY:

It was quick.  30 seconds of holding a low plank.

COUNT-OFF & NAME-O-RAMA
5 men:  Bagger, Pinkeye, Mr. Clean, 5K, Bartman

CIRCLE OF TRUST/BOM:
As I read through the Bible I am certain that the majority of men God used throughout history didn’t fully understand their circumstances or God’s plan at the time.  Some did.  I think Paul did, and Abraham, and Joseph, and probably King David.  Outside of a select few, the majority of “big names” in the Bible were simply faithful to God’s teachings and He used that faithfulness in a mighty way.  12/31 is a day we all tend to reflect back on the previous year.  What went right, what went wrong, are we where we thought we’d be in our career, lessons learned, etc, etc…  As you recall the past 12 months, remember that God’s plan to bring glory to himself has not faltered.  Regardless of the circumstances 2018 brought into your life, our job as Christian men is to be obedient to God’s word and his commands.  When we do this, we are doing the same thing that countless heroes of the faith have done before us….we are surrendering ourselves to Christ’s will and letting him take control.

MOLESKIN:

ANNOUNCEMENTS:

Hills anyone?

THE SCENE:  25-ish

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Merkins x 10 IC
  • Squats x 10 IC
  • High knees to speed bump and back
  • Butt kickers to speed bump and back

THA-THANG:

Mosey to Matterhorn.  3 rounds of a 5 cone suicide up the hill.  Reps of 2,4,6,8,10 at each progressive cone.

  • Round 1:  Monkey Humpers
  • Round 2:  Thrust Merkins
  • Round 3:  Plankjacks

Mosey to the Pavalon.  5 rounds of exercises.

  • Round 1:  10 pullups, 10 knee ups, 10 incline merkins.  Run to top of hill and back
  • Round 2:  8 pull ups, 8 knee ups, 8 incline merkins.  Run to top of hill and back
  • Round 3:  6 reps of each
  • Round 4:  4 Reps of each
  • Round 5:  2 reps of each

10 Burpees OYO before leaving the pavalon.  Mosey back to top of Matterhorn.

Suicide back down the Matterhorn using the same 5 cones as before.  This time run frontwards down, then Bernie Sanders back up until you’ve worked your way down the entire hill.

MARY:

  • v-ups (Mayberry)
  • Peter Parker (Tweet-E)
  • Box Cutters (Sparky)
  • Fire Hydrants (Tank)
  • LBCs (Scooter)

COUNT-OFF & NAME-O-RAMA
Tank, Mayberry, Scooter, Sparky, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:

 

MOLESKIN:

ANNOUNCEMENTS:

We be reppin

THE SCENE: Low 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.
THA-THANG:
a picture is worth a thousand words,right      Choose a weight and hit the following menu starting with the left hand side and working your way to the right.  Run to the sign & back after each set of reps.

COUNT-OFF & NAME-O-RAMA
Wallball, Junk, Choirboy, Scooter, Ibeam, Bartman
CIRCLE OF TRUST/BOM:
Be intentional about teaching your kids what it means to be a Christian.  It’s your responsibility as a father.

Choices, choices…

THE SCENE: low 40s and rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Merkins x 10 IC
  • Squats x 10 IC
  • OYO stretches

THA-THANG:

Today’s workout was all about making choices.

  • Choice #1:   Work in the rain  -or-  Go to the pavalon.
    • Pavalon wins…begin to mosey
  • Stop at street for choice #2:  Burpee broad jump to speed bump  -or-  Inchworm merkin to speed bump.
    • Burpees won….BBJ to the speed hump
  • Choice #3 at bottom of Matterhorn.  How to get up Matterhorn:  Frontwards  -or-  Backwards.
    • Backwards won….Bernie Sanders up the hill
  • At the pavalon, began a descending ladder workout.  Trying my best to keep everyone dry on a nasty morning.
    • 10 Burpees
    • 9 Iron Mikes
    • 8 Thrust Merkins
    • 7 Side Crunch (each side)
    • 6 Decline Merkins
    • 5 Pull ups
    • 4 Single Leg Squats (each side)
    • 3 Dry Docks
    • 2 Knee ups
    • 1 Dive Bomber
      • We got through 1 round of the ladder before the putrid smell of some dead creature arrived.  First it was manageable, then it got worse, then Tank started dry heaving….time to go….audible…

 

  • Choice #4:  stay or go….GO!

 

  • Mosey to the bottom of Matterhorn and turn left into the parking lot
  • Choice #5:  11’s  -or-  Route 66
    • Route 66 won.  Dry Docks & Jump Squats around the parking lot Route 66 style
  • Choice #6:  Grass hill  -or-  Cement hill
    • Cement hill won:  mosey back to bottom section of parking lot.  Run the stairs & hill up to the rock by the restaurant.  At top and bottom of each run do 5 burpees, 5 merkins, 5 jump squats.   4 sets total.
  • Mosey back toward AO
  • Stop at the road for Choice #7:   Forward to the speed bump  -or-  Backward to the speed bump
    • Forward won….bear crawl to the speed bump
  • Continue back to AO and cash out with Ring of Fire Merkins

 

MARY:

COUNT-OFF & NAME-O-RAMA
Tank, Waxjob, Blue Cross, Flute Loop, Bowflex, Doubtfire, I-Beam, Bartman

CIRCLE OF TRUST/BOM:

Joshua 24:14-15.  Now fear the Lord and serve him with all faithfulness.  Throw away the gods your ancestors worshiped beyond the Euphrates River and in Egypt, and serve the Lord.  But if serving the Lord seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your ancestors served beyond the Euphrates, or the gods of the Amorites, in whose land you are living.  But as for me and my household, we will serve the Lord.

Choices matter.  Make wise choices for you and your family today.

MOLESKIN:
Props to Waxjob for showing up early with his leaf blower to clean off the pavalon.  T-claps bro!

ANNOUNCEMENTS:

Station Work

THE SCENE: 45, clear, dark

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up was explaining the exercises

THA-THANG:
Seven stations in a circle.  Do 25 reps at each station, then run a lap around the outhouse.  Rinse and repeat while dropping 5 reps each circuit until your last circuit is 5 reps per station.

  1. KB Swing:  several size KBs
  2. Squat Press:  20# slam ball, 25# med ball.  Hold the ball, squat down and press it as high as you can throw it.
  3. Curls:  25# & 30# dumbbells
  4. Squats:  60# sandbags
  5. OH Press:  35# dumbbells, golden cmu
  6. Bent over rows:  barbells with 35# on one end
  7. Lunge:  35# weight plates.  Lunge out & back.

MARY:
none

COUNT-OFF & NAME-O-RAMA
I-Beam, Mayberry, Bueller, Junk, Swirlie, Tweet-E, Butters, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Spoke from Matthew 14.  The story of Jesus walking on water.  Prior to walking on water, Jesus told the disciples to get into a boat and go out on the sea.  Later on, while they were on the water a storm came up and they were afraid, then Jesus walked out to the boat and calmed the storm.   This mornings point was that the disciples did exactly as Jesus told them to do, yet they still encountered a storm.  Life is this way – Jesus told us the Christian life would be difficult.  Do not believe the lie that says storms only arise in your life because you are outside of the will of God.  Quite the contrary, storms are often the mark of a Christian following God’s commands.

MOLESKIN:

ANNOUNCEMENTS: