F3 Knoxville

Peaks and Valleys

THE SCENE:  Low 60s and clear.  i.e. perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25, Imperial Squat Walkers x 20, Line up on baseline, high skip across parking lot, 50% run back, karaoke across and back, butt kickers across, 75% run back.

THA-THANG
Mosey to playground and grab some bench.  Proceed to 25s – start with 20 box jumps, then 5 Hello Dollies, 15 box jumps, 10 Hello Dollies, etc.

Mosey to pavalon.  25s:  Table rows and calf raises on the steps

Mosey to back parking lot.  4 laps with 25s at the end of each lap.  In middle of doing the lap, stop for 10 burpees.  The 25s at the end of each lap:

Merkins/BBS

Iron Mikes (2ct)/Flutter Kicks (4ct)

Carolina Dry Docks/Squats

LBCs (4ct)/something else that I’ve already forgotten

Mosey back to AO

MARY:
Just enough time for some Captain Thors.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do you like the mountains for the valleys, or do you like the valleys for the mountains.  I heard that question some time ago.  The fact is, you can’t have one without the other.  Life is full of peaks and valleys.  But God is with us either way.  “The God of the Mountain is Still God in the Valley.”  1 Kings20:23-27.  When we are stuck in a valley, God sends us F3, family, friends to help us get up to the moutain top.  And being in the valley makes the mountain top all that much sweeter.
MOLESKIN:
Thanks to Worm for stepping up for the Q on Friday!
ANNOUNCEMENTS:
Hardship Hill!

Wednesday Grind

 

THE SCENE
54 and clear

Welcome & Disclaimer

 

THE THANG
COP
SSH x30 (IC)
Tempo Squats x15 (IC)
Windmill Merkins x12 (IC)
4ct Diagonal Lunges x12(IC)

Line up on curb
Rocky Balboa x20 (IC)
Run toward far curb, stop half way and do 2 merkins, run back
BAC Fwd x15 (IC)
BAC Bkwd x15 (IC)
4ct Overhead Claps x15 (IC)
Rocky Balboa x20 (IC)
Run toward far curb, stop half way and do 2 merkins, run back

Mosey to pavilion

 

Picnic Table 11’s
11’s on picnic tables: Derkins and Under-the-Table Rows (fast with no rest)

Mosey to far parking lot.

 

Grinders
Partner up with Battle Buddy.  Battle Buddy lunges to the first cone, then sprints (full speed, not a mosey) to 2 second cone, does 10 reps of the exercise and then runs back (80% speed).  While Buddy 1 does the exercises, Battle Buddy 2 alternates between 4ct Flutter Kicks and Superman Swims, x15 of each.  Switch.

After each set increase the number of reps by 2 until each man does a total of 20 reps on the final run.  The exercises for the two rounds are as follows:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Squat Jumps

Mosey to pavilion

 

Picnic Table 11’s – The Sequel
11’s on picnic tables: Bench Squats and Dips (fast with no rest)

Mosey back to hill near the SP.

 

MARY
American Hammers x20 (IC)
Freddie Mercury x20 (IC)
Side Crunches Lf. x15 (IC)
Side Crunches Rt. x15 (IC)

 

COT
Number off and Name-O-Rama
13 PAX

 

BOM
BBC Video – Lion Attacked by Pack of Hyenas (https://www.youtube.com/watch?v=a5V6gdu5ih80)

Proverbs 17:17, “A friend loves at all times, and a brother is born for adversity.”

Often it’s not the big things in life that take us down, it’s an overwhelming presence of small things.  Temptation comes like a pack of hyenas, nipping at our backside staying just out of reach.  If it was just one or two things we could probably handle it, but it’s never that few.  Pretty soon we are surrounded, exhausted and in danger of being eaten alive.  That’s when having a battle buddy is more than just a cliche, it’s a life line.

We aren’t meant to fight our battles alone.  God has given us His Spirit and surrounded us with His people.  Open your eyes and look around…who are the men you would want next to you when the hyenas come?  More importantly, are you the type of man others would want to call on?

 

Submitted by Cap’n Crunch

Captain spectacular visits the Asylum

THE SCENE: 56 and crisp with a shooting star during the workout!
F3 WELCOME & DISCLAIMER

Yep!
WARM-O-RAMA:

SSH x20 ic

squats x 20 ic

merkins x10 ic

peter parkers x10 ic
THA-THANG:

  • 11’s at the end of the parking lot where the hill is that goes down to the ball field. At the bottom, start with 1 monkey humper (4 ct) Bernie up and do 10 big boys. Do this until the script is flipped. Total QUAD smoke fest!
  • Capri lap to loosen the quads up. Circle up, lock shoulder to shoulder in a circle with the pax and perform calf raises, straight, out, and in X 20 on the 4ct for each directions. Good ole calve smoke fest and with the pax resting on each other, it provides more resistance.
  • Capri lap again to loosen calves
  • Circle up with your CMU for CAPTAIN SPECTACULAR! 1:4 ratio of one inch worm merkin: 4 cmu goblet squats and 4 CMU overhead presses
  • Do this ratio up to 10 inch worm merkins: 40 cmu goblet squats and 40 cmu over head presses
  • TOTAL reps during captain spectacular is 55 inch worm merkins, 220 goblet squats and 220 over cmu overhead presses. A really good anaerobic workout I might add!

MARY:
Boxcutter x20 ic

LBC x20 ic

not so lazy boys right into James bond poses

Captina thor up to 5 big boys : 20 American hammers
COUNT-OFF & NAME-O-RAMA
20 pax including one FNG , BOILED
CIRCLE OF TRUST/BOM:
You haven’t tested your limits until you try something you can’t do! The best day is today because yesterday is gone and tomorrow is not guaranteed.
MOLESKIN:
I know…..simple BOM but it says so much in so little words! keep on keeping on and make every good day and great day!! AYE
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Alligator Crawls?

THE SCENE
33 and breezy

Welcome & Disclaimer

 

THE THANG
COP
SSH 4ct x25 IC
Dive Bombers x15 IC
Tempo Squats 4ct x15 IC
Line up on curb
Balboas 4ct x15 IC
85% to other curb and back
Merkins  x15 IC
Balboas 4ct x15 IC
85% to other curb and back
BAC Fwd 4ct x10 IC
BAC Bkwd 4ct x10 IC
Overhead Claps 4ct x10 IC
Balboas 4ct x15 IC
85% to other curb and back

Line up to mosey to adjacent parking lots.

 

BRCLs
Everyone starts at the orange cones and performs the following exercises.  Start at 6 reps for each exercise and each round add 2 reps until you get to 12, then come back down to 6 subtracting 2 reps each time.

Exercises and travel method to each cone:

  • Start: Burpee Broad Jumps to first yellow cone
  • Cone 1: Narrow Squats then run to 2nd cone
  • Cone 2: 4ct Mountain Climbers then alligator crawl to 3rd cone
  • Cone 3: Ranger Merkins then lunge to 4th cone
  • Cone 4: Iron Mikes then run around the parking lot to the start

Run around parking lot back to start

Mosey to Baby Hill

 

Hill Dock Squats
Start at the base of Baby Hill.
At the bottom of hill do x10 Dry Docks.
Run to the top of the hill.
At the top of hill do x10 Jump Squats.

Rinse and repeat x3

Mosey to SP and circle up.

 

MARY
Flutter kicks 4ct x25 IC
American Hammers 4ct x20 IC
Flutter kicks 4ct x20 IC
American Hammers 4ct x20 IC
ATMs

 

COT
Number off and Name-O-Rama – 22 PAX

 

BOM
Matthew 5:43-48
“You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, Love your enemies and pray for those who persecute you, so that you may be sons of your Father who is in heaven. For he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust. For if you love those who love you, what reward do you have? Do not even the tax collectors do the same?  And if you greet only your brothers, what more are you doing than others? Do not even the Gentiles do the same? You therefore must be perfect, as your heavenly Father is perfect.”

The word “perfect” doesn’t mean without error, it means mature.  Our lives are to be marked by daily growth.  Sometimes it will be slow and slight, sometimes large and loud, but either way we should be seeking to grow physically, mentally, relationally, and spiritually everyday.

The growth point in this passage is love, specifically loving those who don’t love us.  It’s easy to love those we like, but what we are called to as HIMs is to even love those who stand against us.  This does NOT mean we let people trample over us or take us off mission.  It means we relate in a way that is void of hate or anger.  How we live and relate is what sets us apart.  We live on mission for a purpose.

This week you will face “enemies.”  Some you will know personally, some you won’t.  Brothers, choose love!  I will warn you now, you can’t do it in your own strength.  The good news is you don’t have to.  When faced with a difficult situation, seek help from above.  Pray that God would grant you the love for others that he has for you.

 

Submitted by Cap’n Crunch

Bump n run on hump day

THE SCENE: 22 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

jog across the parking lot x 2, High knee skip x2, but kiss x2, monkey humpers x15 IC, Bac forward and reverse x 10 IC, 7’s at baby hill but more like 4’s…Monkey humpers at the bottom and burpess at the top. I wanted to get into the thang so I cut it short but it was a thigh burner as we Bernie sanders up the hill between exercises.
THA-THANG:

Bump n Run

  • number off and split into 3 groups
  • Group 1 started at Hairburner station. with each group, pax partnered up in 3s. one pax is pushing a plate across the parking lot to the other side. once they get to the other side, pax that is on that side pushes the plate back across to the 3rd pax. Whille the plate is being pushed back and forth, one side the pax is doing HR merkins and the other side is doing monkey humpers. Go back and forth like a relay until Group 3 bumps you
  • Group 2 is at the pavalon doing 10 box jumps and 10 bench pull ups, AMRAP until group 1 bumps them to the next station
  • Group 3 or the 3rd station is ABS. 10 LBC on the 4 ct IC and 10 Flutters on the 4ct IC. This is the station that sets the pace or the duration of each station. When they get get done, they run over to relieve the group at the next station, thus bumpin them off and sending them to the next station to bump that group.
  • We got in about 3 rounds

MARY:
Flutter kicks by Hot tub IC

captain thor to 5:20

boat, canoe, catamaran with a sail
COUNT-OFF & NAME-O-RAMA
21 pax
CIRCLE OF TRUST/BOM:
F3 is about making us as men better in all facets but we cant do it alone:

Ecclessiastes 4:9-1

Two are better than one, because they had a good reward for their labor. For if they fail, the one will lift up his fellow: but woe to him that is alone when he falleth, and hath not another to lift him up.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Give it away at the Wesley House tonight at 5 pm.