F3 Knoxville

1776 Speed Bumps + Tabata Burpee Wall

✔ THE SCENE: Hot, very hot.

✔ F3 WELCOME & DISCLAIMER: Free-non-pro-mens-covid-fitness-fellowship-faith-scale

✔ WARM-O-RAMA:

  • SSH
  • Twisting Windmill Pickers
  • Tempo Merkins
  • Tempo Peter Parkers
  • Twisting Merkins

The Thang:

Indian Run + Burpee to Bus CMU Pile.

The Tabata Burpee Wall

In 50sec work +10sec rest Tabata intervals, build a CMU wall (4 CMU high) as long as you can in five minutes. Then tear it down for the next five minutes.  The CMU wall needs to be in the chalk outline.  When you cross over the cross bars of the Cross do one burpee on the way to stacking your CMU, and on the way out to getting a new CMU.

Indian Run to Softball CMU stack.  Get a CMU.

Visit each speed bump around campus doing the exercises marked in chalk at each speed bump.  The exercises are

  1. 17 Curls
  2. 76 LBCS
  3. 17 Push Press
  4. 76 Calf Raises
  5. 76 Merkins
  6. 76 Flutters
  7. 17 Lunges
  8. 76 A Hammers
  9. 17 Curls

MARY: No time for Mary

CIRCLE OF TRUST/BOM:

In Proverbs 4 I was shocked by verse 13 which says “Take hold of instruction; do not let go.
Guard her, for she is your life.”.  I exhort you men, do not let your mind go to mush.  Read books, pursue instruction, take courses, go back to school, gain wisdom, gain understanding.  Do not settle for the cultures mind trap of lazy endless media consumption.  God is calling you to sharpen not just our bodies but our minds.  Go forth and learn.

Hear, O sons, the instruction of a father,

And give attention that you may [a]gain understanding,
For I give you [b]sound teaching;
Do not abandon my [c]instruction.
When I was a son to my father,
Tender and the only son in the sight of my mother,
Then he taught me and said to me,
“Let your heart hold fast my words;
Keep my commandments and live;
Acquire wisdom! Acquire understanding!
Do not forget nor turn away from the words of my mouth.
“Do not forsake her, and she will guard you;
Love her, and she will watch over you.
“The [d]beginning of wisdom is: Acquire wisdom;
And with all your acquiring, get understanding.
“Prize her, and she will exalt you;
She will honor you if you embrace her.
“She will place on your head a garland of grace;
She will present you with a crown of beauty.”

10 Hear, my son, and accept my sayings
And the years of your life will be many.
11 I have directed you in the way of wisdom;
I have led you in upright paths.
12 When you walk, your steps will not be impeded;
And if you run, you will not stumble.
13 Take hold of instruction; do not let go.
Guard her, for she is your life.
14 Do not enter the path of the wicked
And do not proceed in the way of evil men.
15 Avoid it, do not pass by it;
Turn away from it and pass on.
16 For they cannot sleep unless they do evil;
And [e]they are robbed of sleep unless they make someone stumble.
17 For they eat the bread of wickedness
And drink the wine of violence.
18 But the path of the righteous is like the light of dawn,
That shines brighter and brighter until the full day.
19 The way of the wicked is like darkness;
They do not know over what they [f]stumble.

20 My son, give attention to my words;
Incline your ear to my sayings.
21 Do not let them depart from your sight;
Keep them in the midst of your heart.
22 For they are life to those who find them
And health to all [g]their body.
23 Watch over your heart with all diligence,
For from it flow the springs of life.
24 Put away from you a deceitful mouth
And put devious [h]speech far from you.
25 Let your eyes look directly ahead
And let your [i]gaze be fixed straight in front of you.
26 Watch the path of your feet
And all your ways will be established.
27 Do not turn to the right nor to the left;
Turn your foot from evil.

ANNOUNCEMENTS:

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

All Lies

THE SCENE: Beautiful morning. Nice wind to keep us from overheating.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Shuffled the park loop stopping halfway for 20 curls and 20 tricep extensions.
THA-THANG:
I promised cookiebutter so we moseyed to the base of the Hill of Broken Promises. Alas, TJ’s still doesn’t open early for us to gain access to the cookiebutter. So we did this instead.

20-1

At the bottom of the Hill of Broken Promises:

Merkins

OH Presses

Upright Rows

At the top of the Hill of Broken Promises:

Lunges per leg

Single leg RDL

Alt Arm Squat Snatch

MARY:
We shuffled the park loop again stopping 3 times for 20 curls and 20 tricep extensions.
COUNT-OFF & NAME-O-RAMA
3 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

Practice Makes Permanent

THE SCENE: Upper 60’s, clear, humid as always
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15, Rockettes x 10, Tempo Squats x 10, Arm Circles x 10 forward and backward, Shoulder Taps x 10, Phelps, This and That, Cherry Pickers x 5

Then we ran a lap around the park and headed over to the parking lot
THA-THANG:
For the workout we did one minute of an exercise, followed by a run out and back across the parking lot, followed by 15 seconds of rest before moving on to a minute of another exercise. I encouraged all of us to spend that minute focused on performing each exercise with as close to perfect form as possible, not worrying about how many reps we got done. Better to do 10 perfect push ups than 20 half hearted ones here

  • The exercises we did were: Burpees, Squats, Cobra Merkins, Big Boys, Merkins, Mountain Climbers, Plank Shoulder Taps, American Hammers, Hand Release Merkins, 6 Point Lunges, Catalina Wine Mixers, LBCs, Wideout Merkins, Sumo Squats, and Plank Rotations

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I was reminded not too long ago of a coach I had in high school who would always say to us “Practice doesn’t make perfect, practice makes permanent. Only perfect practice makes perfect.” If we spend every workout doing rushed, poor-formed exercises then we’re only training ourselves to continue to do rushed, poor-formed exercises. That mentality applies to the rest of our lives as well. If we approach our families, marriages, churches, jobs, etc. with rushed, poor-formed actions we’re only cultivating flawed families, marriages, churches, jobs, etc. So not only in our workouts, but also in our lives as well, lets all focus on going through the entire motion, digging deep, taking the time to do things right, and training ourselves to do the right thing, since we know that practice makes permanent, not perfect.

Circuits by the Cleaners

THE SCENE: Nice morning for a stroll in the nearby shopping center.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20
Tempo Squat x10
Catalina Wine Mixer x 10
Imperial Walker x 20
Burpees (OYO) x 10

THA-THANG:

Mosey to Stairs behind Shopping Center (Monkey Humpers & Freddie Mercuries along the way)
Setup 4 stations; divide into 4 groups; run to each station
1) Dips x 50
2) Pickle Pounders x 50
3) Merkins x 50
4) Squats x 50
Complete all 4 stations for the Round
decrease 5 reps per round, tried to get in 4 rounds
Mosey back to the AO (Monkey Humpers along the way)

MARY:
Flutter Kicks x 25

CIRCLE OF TRUST/BOM:

Psalm 83:1-3
1 O God, do not remain silent;
do not turn a deaf ear,
do not stand aloof, O God.
2 See how your enemies growl,
how your foes rear their heads.
3 With cunning they conspire against your people;
they plot against those you cherish.

Discussed the need to trust in the Lord and bring our cares to him, rather than trying to argue with those around them thinking we’ll change their mind – God is in control and we need to have Him change hearts

 

Fat Amy strikes again

THE SCENE: Humid
F3 WELCOME & DISCLAIMER

yup
WARM-O-RAMA:

Plank, tempo merkins , plank, tempo merkins

squats IC, imperial walkers IC, Imperial squat walkers IC, body builders x5, lion kings x 5
THA-THANG:
Fat Amy WOD

50 Bench squats

10 body builders

40 big boys

10 body builders

Lunge to cone(60 yards), run small loop

10 body builders

20 lion kings

10 body builders

Bear crawl to cone(60yds), run loop

10 body builders

20 lion kings

10 body builders

Lunge to cone(60yds), run Loop back

10 body builders

40 big boys

10 body builders

50 squats.

MARY:
Captain Thor , we went to 10:40

cash out with ATMs!
COUNT-OFF & NAME-O-RAMA
22 pax including FNG upstate and 2.0s nightmare abs coconut
CIRCLE OF TRUST/BOM:
HIM, what is a HIM. We all know it’s a High Impact Man but a few things it takes to be such. HIM also means that we should be H.umble in how we act around others. We should be I.ntentional in everything we do and lastly we need to be M.entally tough. Put those together and we can be HIgh Impact men in our community . This is something that Detention talked about a couple years ago and it’s stuck with me ever since and want to keep sharing it with the pax.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.