F3 Knoxville

Putting in the Miles

THE SCENE:  A little humid but beautiful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Merkins IC x 10
  • Tempo Squat IC x 10
  • Baby Arm Circles (front/back) IC x 13

THA-THANG:

Simple circuit with 4 stations – 1 exercise at each station. 1st lap = 10 reps of each exercise, 2nd lap = 9, 3rd lap = 8, and so on. Complete the reps at each station, run to the next station, and continue until recovery.

  • Station 1 = Next to the light pole on the grinder; Exercise = Big Boy Sit Ups
  • Station 2 = Top of Little Baby Hill; Exercise = Merkins
  • Station 3 = Covered structure over there near the Chapel; Exercise = Jump Squats
  • Station 4 = Playground; Exercise = Burpee Box Jumps

MARY:

Some Flutter Kicks, SSH’s, American Hammers, and Plank to finish up

COUNT-OFF & NAME-O-RAMA

40 strong this morning, including 1 FNG; welcome Bratwurst

CIRCLE OF TRUST/BOM:

From Four Pillars of a Man’s Heart by Stu Weber:

“Any servant-king who thinks he doesn’t need help is deceiving himself. We do need help, truckloads of it. Remember, it was God who said, ‘It is not good for the man to be alone.’ But unless the burden of ultimate leadership falls on the man, then a man’s wife and even his children are not sure what role he is playing and how to support and help him. However, when the servant-king is clearly on his throne of accountability and responsibility, then those around him can better determine how to serve his need to be and function as God designed. But when he is on the throne, then off the throne, on and off, leading and then not leading, it becomes almost impossible for those around him to know how to help him.”

 

Burbs, Burps and Bags

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

Loop with sandbags. Swapped out every quarter.
THA-THANG:
Head back out on the loop running. Stop 5 times for 10 burpees and 20 reverse lunges.
Head up to lover’s.
15 front load ruck squat press.
Bear crawl halfway up lover’s, walk rest.
10 body builders.
Once back down to 3rd level lot, sprint to base of lover’s.
4 rounds

MARY:

  • Ruck hammers x 50
  • Ruck up flutter kicks x 25 4-count IC
  • Ruck to chest sit-ups x 20

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The last couple day’s verse of the day I thought went well together and were just good for being a decent human being no matter what you believe.

“Control your temper, for anger labels you a fool.”
‭‭Ecclesiastes‬ ‭7:9‬ ‭NLT‬‬‬‬‬‬
“Kind words are like honey— sweet to the soul and healthy for the body.”
‭‭Proverbs‬ ‭16:24‬ ‭NLT‬‬‬‬‬‬

Just think before you speak. And be nice.
MOLESKIN:

ANNOUNCEMENTS:

Circuit City

THE SCENE: Mid 70’s. Humid and Muggy. Does it ever change?
F3 WELCOME & DISCLAIMER:  Check yo’ self before you wreck yo’ self.

WARM-O-RAMA:

21’s – Side Straddle Hop (Count 5 IC and the rest silent to 21. Everyone must stop on 21 exactly together or else..burpees as punishment!)
Cherry Pickers x 10 IC
BBS x 10 IC
Baby arm circles x 10 IC
THA-THANG:
Main Circuit (8 stations):
Circuit from AO start down to new parking lots by playground. Sprint/jog in between exercises:
  1. 15 merkins
  2. 15 BBS
  3. 15 Crunchy Frogs
  4. 15 Carolina Dry Docks
  5. 5 Burpee pull Up
  6. 20 Dips
  7. Decline merkins
  8. 15 Box Jumps
Rinse and repeat for 20 min or until QIC says recover
25’s (ex. 7’s or 11’s) on baby hill
Bottom of hill workout: Hands above head squat jumps
Top of hill workout: Hand release merkins
Partner merkins sets of: x 15, 10, 5
Circle of Pain (COP) Abs!
Bear Crawl clockwise until told to stop..bear crawl counterclockwise until told to stop.
Not So Lazy Boys (my personal fav)
COUNT-OFF & NAME-O-RAMA: 27 PAX
Snitch, Dimples, Dog Bite, Rusty, Cheatsheet, Cat Gut, Woodshack, Possum, Fabio, Toll Bridge, Hot Tub, Compost, Carney, Umbro, Bunny, Lights Out, Mayhem, Flanders, Jenner, Gibbler, Slim Shady, Chaco, Pringle, Guano, Pusher
CIRCLE OF TRUST/BOM:
Frustrated with kids?
Frustrated with wife?
Frustrated with job, friends, family, health?
Depleted? Tossed around by the waves of life?
Isaiah 40
Biblical times war = more than matter between nations but also deities.
Peoples of conquered nationals pqxs often adopted conqueror’s religion b/c they believed their deity was superior to their own.
Don’t lose perspective of what’s important in life.
No one and no nation is big enough to be a threat to God.
MOLESKIN:
Prayers were requested and lifted up for Slide Rule’s mother passing and family. Please lift them up in this time of transition with peace, love, and comfort.
Prayers for Jenner to get an interview for med school (in Bahamas!). A 10 year dream in the making!
ANNOUNCEMENTS:
Make sure you add your miles to the July challenge! Rep it hard from the Asylum.
3rd F event at downtown location Overlook. August 11!

Burpee Box Jumps, really?

THE SCENE: Perfect morning – a little cloudy, a little humid, surrounded by HIM’s
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 20
  • Tempo Squats x 10
  • Cherry Pickers x 10
  • Baby Arm Circles (front & reverse) x 10
  • Step-out Merkins x 10
  • SSH x 10

THA-THANG:
Mosey to the Cloud for 3 sets of Burpee Box Jumps (15, 10, and 5 reps respectively) and 3 sets of Tricep Dips (10 reps on the 4 ct. in between the sets of Burpee Box Jumps). Mosey to the Pavalon and grab a bench for 11’s – Bench Rows and Derkins. Mosey up to the rock pile at the Asylum building with some lunges and flutter kicks along the way. Grab a rock – 3 sets of the following exercises (20 reps on the 1 count):

  • Curls
  • Overhead Press
  • Bent Over Rows

Run and touch the stairs in between sets. Added the following core exercises in between sets as well (with rock): 1st set = Flutter Kicks, 2nd = Hello Dolly, 3rd = American Hammers.

Mosey a little more to the paved hill just below the Asylum building for some 7’s, but first we did some punch out Merkins in cadence. Exercises for the 7’s were Squats and Merkins (Squats at the bottom, run up the hill and do Merkins). Bear crawl up the stairs after completion and mosey back to the AO.

MARY:

45 seconds left for AMRAP LBC’s

COUNT-OFF & NAME-O-RAMA
14 strong this morning – 3 FNG’s. Welcome Boomer, Sooner, and Ronaldo. Also in attendance but not showing as “Tags” were Sharkey and Husker

CIRCLE OF TRUST/BOM:

I was recently at a conference where a guy defined being a professional as doing what needs to be done even when you don’t feel like doing it. I can see where that definition would apply, especially in the workplace. But the more I thought about it, the more I realized it related to my everyday life. There are days that I don’t feel like I have it in me to be the husband, dad, or Christian man that God is calling me to be. There are days when I don’t want to shoulder that responsibility, but my family, friends, and brothers are counting on me to “show up” that day. Those are the days when I need God’s strength the most – because left to my own devices, I won’t show up on those days. I won’t be the man that God calls me to be. But thankfully, God will always show up. He will give us the strength to persevere and show us the way on those difficult days.

The Route 66 to Everest

THE SCENE: A warm, humid, and classic Knoxville, TN morning. Mid 70’s.
F3 WELCOME & DISCLAIMER:  Check yo’ self before you wreck yo’ self.
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x 10 IC
BBS x 10 IC
Baby arm circles x 10 IC
THA-THANG:
This morning we took a few trips down Route 66.  PAX were instructed to partner up with someone that they did not know prior to joining F3.
The new park path beside where we park was the starting point for Route 66. Starting at given light pole, there were 10 more light poles up the hill. We started at light pole 1 and did 1 rep of an exercise..then ran to light pole 2 and did 2 reps..etc. until pole 11. Total reps for one circuit = 66.  PAX were also given a discussion assignment for each circuit in order to get to know their partner a little better.
Circuit 1:  Exercise = burpees; discussion = first car
Circuit 2:  Exercise =BBSU; discussion=favorite movie
Jog to different part of trail across parking lots at top of hill and did circuit’s 3 & 4 Route 66 style.
Circuit 3:  Exercise = jump squats; discussion = favorite local restaurant
Circuit 4:  Exercise = merkins; discussion = favorite vacation
After 4th circuit, PAX mosey to bottom of Everest. Sprint to the top of the hill to grab an infamous rock from the rock pile.
Few workouts with the rock (squats & shoulder press IC).
Mosey back to AO and finished with 1 set of starfish crunch abs IC while 6 caught up.
COUNT-OFF & NAME-O-RAMA:
33 PAX (2 FNG): Pringle, Dugger, Big Mac, Worm, Cheat Sheet, Casper, Walkabout, Pac Man, Moneybags, Code Brown, Fabio, Cosmo, Carney, Cat Gut, Ribbed, Bunny, Hot Tub, Umbro, Compost, Dilbert, Repeat, Charmin, Quickbooks, Lights Out, Slim Shady, Possum, Enus, Pusher, Pluto, Guano, Gremlin (FNG), Flopper (FNG), Edit (QIC).
CIRCLE OF TRUST/BOM:
We talk an awful lot about being authentic, real, genuine, etc. But what does that look like? How do we take action in our every day routine of life and live that out with our neighbors, co-workers, friends, and spouse?
The answer is simple really. Take interest in those who around you. Talking with your battle buddy about your first car, favorite movie, restaurant, and vacation was no accident. Of all the conversations from Wednesday morning, why do I remember that Charmin’s first car was a ’83 Subaru 4 door hatchback, and Repeat’s favorite restaurant is Seasons?
When we change up things that are normal, like working out, sweating, breathing hard, not talking, and substitute it with genuine conversation, we remember. It’s novelty. It sticks out like a sore thumb!
Use that model for your every day conversations with the lady in the drive thru window, cashier at the gas station, waitress at lunch, your wife when you get home, your parents when they call you. Take interest in their interests. Instead of “how was your day?” how about.. “What was the most exciting thing that happened to you today?”
When we take interest, we invest in relationships, and life becomes that much more rich.
MOLESKIN:
Prayers were requested and lifted up for Slide Rule’s mother passing and family. Please lift them up in this time of transition with peace, love, and comfort.
ANNOUNCEMENTS:
Make sure you add your miles to the July challenge! Rep it hard from the Asylum.