F3 Knoxville

The Scene

a brisk morning at Bomb Shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers in cadence
THA-THANG:
Today’s workout was inspired by the upcoming memorial of 9/11 and the stair climb taken by the first responders. A partner workout, with one partner performing step ups on park bench and the other performing a secondary exercise, switching every 20 reps  after 100 reps on step ups, the secondary exercise changed

  • Merkins
  • Big Boy Sit Ups
  • Plank
  • Rest

repeat as necessary for AMARAP during the beat down

MARY:
No time

CIRCLE OF TRUST/BOM:
A few words on Welles Crowther, the man in the red bandana. We don’t have to be sign up for it to be heroes. Let us be heroes in whatever circumstances that presents us.

Sprint Work with a Suicidal Finish

THE SCENE: Mid 70’s with a welcomed breeze on the football field.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm-up jog to the football field. Just over .5 miles

The Thang:
Sprint Work with a Suicidal Finish:

  • 5 Rounds:
    • 10 Air Squats
    • 20 Yard Sprint
    • Walk Back to Start
  • 5 Rounds:
    • 5 Iron Mikes (2ct)
    • 40 Yard Sprint
    • Walk Back to Start
  • 50 Yard Suicide
    • 10 Merkins
    • 20 BBS
    • 30 Shoulder Taps
    • 40 Ankle Touches
    • 50 1 Leg Line Jumps
    • Jog laps around the field for the 6

Mary:
1 Round OYO:
(10) Ankle Touches
(10) BBS
(10) LBC

B.O.M.

Winners Focus on Winning. Losers Focus on Winners.

How much better individuals could we be if we took the energy focused on others in envy and spent that time reflecting on ourselves? Do not compare yourself to others, focus on you bettering you. This will bleed into the men around us and to those we impact day to day.  Stop dwelling over others and spend that time in reflection and prayer of how you can become better for you and those around you!
Galatians 6:4-5: Let each person examine his own work, and then he can take pride in himself alone, and not compare himself with someone else. For each person will have to carry his own load.

 

Triple Dora w a side of Frisbee

THE SCENE: 70s maybe
F3 WELCOME & DISCLAIMER

quickly
WARM-O-RAMA:

SSH x20 IC 4 ct

Merkins x10 IC 4 ct

Imperial Squat walkers x26 4 ct IC( waiting on FINS) 🙂

Yog to the baseball field for a quick game of Whamo lunge( chuck the frisbee, sprint to frisbee while its in the air. once it lands, lunge the rest of the way) x5-6 times
THA-THANG:

Triple Dora

  • Group 1 on one end, group 2 on the other end of the grinder, with group 2 running from one end to another to start. Once group 2 gets to one end, they relieve that pax at that end and the next group runs to the other end. keeping running back and forth switching sides but doing exercises on each end . Group of 3 pax will keep count dora style as they run and switch out on each end. Rounds were as follows
  • Round 1, 300 merkins on one end and 300 rows on the opposite end
  • Round 2 300 froggie squats on one end and 300 sprinter sit ups on the other end
  • Round 3, 300 CMU curls on one end and 300 CMU tris on the other end
  • If all pax were equal and time permits to finish, you would have done 100 reps of each exercise

MARY:
CMU futters x20 IC, 20 CMU presses x20, CMU LBCs x20

CMU Flutters x10, CMU presses x10, CMU LBC x10

Peter parkers until time
COUNT-OFF & NAME-O-RAMA
17 pax rocked it  and overcame some of the confusion of trying to a triple dora with the wrong amount of numbers…
CIRCLE OF TRUST/BOM:
I had a word on Gossip, the triple Filter by Socrates but more important, I wanted to pray and be present for Mr. Rogers and his family and think about celebrating life. Garrett passed away a year ago yesterday. Celebrate life, its short and not guaranteed. Keep grinding! I know Mr. Rogers is!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Transforming

THE SCENE: 72 degrees F., 92% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Walkout Merkins, Imperial squat walkers
THA-THANG:
We utilized the Week 0 workout from the IronPax Challenge

Four Rounds for Time:

50 Squats

40 BBS

30 Merkins

20 Iron Mikes (4 Count)

10 Burpees

400 Meter Run

(Some finished and exceeded the 4 rounds in the 30+ minutes allotted for the challenge.  The intent was to give the PAX a flavor for the challenge.)

MARY:
Flutter kicks, box cutters, flutter kicks, LBCs
COUNT-OFF & NAME-O-RAMA
15 HIMs – no FNGs
CIRCLE OF TRUST/BOM:
Romans 12:2 challenges us to not be conformed to the world but to be transformed.  If you are like me, being transformed is not a past tense activity.  I’m undergoing it in some aspects of my life and my relationship to God and His will.  Fortunately later in the verse some Bible translations use the phase “by the renewing of your mind.”  That part gives me some grace.  Not everyone experiences it like Paul, being knocked off his horse, blinded, and being transformed.  A lot of us are a work in progress; I know I am.

Starting out as a new father at the age of 23, I had some transforming to do.  I had to put aside a lot of my selfish goals and desires and become the parent my children needed and deserved.  Some would think that after 46 years of marriage to Julie I would have most things down pat.  Nope, although transformed in certain things, I still have a ways to go.  Starting in 1980, I had to learn how to transform my definition of being a boss into the true meaning of selfless leadership.  Along the 30+ years I found it sometimes too easy to slip back into the autocratic posture.  If anything, this would remind me how bad that managing style really is.  I still need to transform myself into a more caring, empathetic, and serving friend to others.  I have a great role model in Julie that has helped me make slow progress.  My introverted style has hampered me in that quest.

My faith is perhaps the most important area of my life to transform.  Along the way we all have experiences that give us a jolt or a nudge and our faith increases.  Sadly things happen that knock us back.  God want us to place our trust and our lives in His hands.  He want us to trust and believe in his Son, Jesus, and He want us to follow Him.  He wants us to be transformed.  I’m thankful that He is a loving and patient Father.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dora Explores Springbrook

THE SCENE: Beautiful morning, rain subsided shortly before 7am, 76 degrees
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness, Fellowship, and Faith. Practice social distancing and other COVID precautions. Modify and needed. I am not a professional nor doctor. Push yourself.

WARM-O-RAMA:
15 SSH in cadence.

8 Cherry Pickers in cadence

10 Imperial Squat Walkers in cadence

THA-THANG:
PAX moseyed on over to a nice hill (approximately 50m with a ‘break’ halfway). Upon the way we traveled through the dangerous ‘path of fallen PAX’, which claimed two a few weeks back. All made it through successfully. Upon arriving to the hill, we completed a modified Heartbreak 1,2,3, renamed more appropriately to 808’s and Heartbreak after the Kayne West album

808’s and Heartbreak

  • 200 Squats
  • 2 Body Builders
  • 200 WWII
  • 2 Body Builders
  • 200 Gorilla Humpers
  • 2 Body Builders
  • 200 LBC
  • 2 Body Builders

While partner was working, the other would sprint to the top of the hill, complete 10 single count Iron Mikes, and return to switch. Rinse and repeat until everyone completed. Return to the AO.

CMU Dora arm circuit

  • 100 Curls
  • 100 Bent Rows
  • 50 4-ct Flutter kicks with a 2 presses in each 4 count
  • 100 Dips (no CMU)

While the partner was working, the other ran to the other side of the AO (30m) for 15 dips and returned. Rinse and repeat.

MARY:
With five minutes remaining, PAX grabbed a CMU for 2 minutes of wall sits, with presses (vertical) and pushes (horizontal) mixed in. After 2 minutes, there was 2 minutes of protractors with crunches mixed in. The final minute was spent back on the wall with presses.

COUNT-OFF & NAME-O-RAMA
12 PAX came out to play with Dora: Napster, Taco, Moses, KY, Avocado, 3 Rivers, Fins, Hammy, Drifter, Peach, Nair, and Hellbender.

CIRCLE OF TRUST/BOM:

COVID has been a frustrating season for all of us. F3 is not only a community for fitness, but also a community to push ourselves to be better men and make a difference in our communities. A verse on my heart recently is Ephesians 4:31-32:

‘Let all bitterness and wrath and anger and clamor and slander be put away from you, along with malice. Be kind to one another, tender-hearted and forgiving each other, just as God in Christ has also forgiven you’

MOLESKIN:
We welcomed a new member to the F3 family: Pinocchio’s son Grant was born Friday! Wife and baby are doing well.
ANNOUNCEMENTS: