F3 Knoxville

Carpe Diem

THE SCENE: Chilly 30’s; started to snow during COT

WARM-O-RAMA:

4ct SSH x 20 (IC); 5 Burpees (OYO); 4ct Tai Fighters x 10 Forward and Reverse (IC); 5 Burpees (OYO); Temp Squat Jumps x 5 (IC); 5 Burpees (OYO); 4ct Starfish Crunches x 10 (IC); 5 Burpees (OYO)

THA-THANG:
Mosey to CMU pile in alley; 4 corners with CMU; Start at 20 reps at all 4 corners for first lap… 19 for second lap… 18 for third lap… and so on until beat down ends; Corner 1 exercise is Rifle Hold Squats; Corner 2 is Alternating Merkins (one hand on block); Corner 3 is Rifle Hold 2ct Flutter Kicks; and Corner 4 is Kettle-Block Swings; Return CMU to pile; Mosey back to AO

CIRCLE OF TRUST/BOM:
Mentioned Dead Poet’s Society movie and the phrase Carpe Diem that took on importance to me as a young adult; Phrase literally means “Pluck the day” but more commonly known for “Sieze the Day”; While a great motto and good mindset to attack each day, I felt it a bit short or misguided unless married with God’s wisdom in James 4; Read James 4:13-16 and noted the important perspective that God is in control and it is wrong to assume on His will; Read Romans 12:2 speaking to how we can know God’s perfect will; so I encouraged the PAX to Sieze the Day – If the Lord wills!

MOLESKIN:
See Shamrock prayer request channel on Slack to pray or drop new requests

Shamrock – When God speaks, listen!

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

5 Burpees

Tie Fighters x10 both directions

Side Straddle hop (IC) 4 CT x 10

Cherry Pickers 5

5 Burpees

Snow Angels x25 OYO

5 Burpees

THA-THANG:

Mosey to Block Pile 

5 Burpees

Twist with CMU and walk

Rifle carry 

Repeat 

Go to the brick circle 

5 Burpees

20 Dips

10 Step ups

5 Derkins

X 3 rounds

5 Burpees

Mosey with Blocks towards pile

Stop at chalked area

5 Burpees

50 Bench Press

25 Block Squats

Run a full lap around rear parking lot

5 Burpees

50 Curls

25 Rainbows

Run a full lap around rear parking lot

Repeat both sets as many times as you can. I believe most people did 2 full rounds of each variation. 

Return CMUs

Gas Pumps

Mosey back to AO.

MARY:

Flutter Kicks

Monkey Humpers

Freddie Mercury 

COUNT-OFF & NAME-O-RAMA
Osteen, Patsy, Clickbait, Hurl, Jenner, Crawl Space, Baby Boomer, Betty, Mermaid, Curveball, Waxjob, Dumpster Dive, Cheatsheet, Anchorman
CIRCLE OF TRUST/BOM:

When God speaks, listen.  I am often discouraged when I go so long without hearing or feeling like God is trying to speak to me or teach me something. 

I went for a run this weekend by myself and listened to the last 10 chapters of Job. Not the most feel good pump you up thing to listen to while you run, but I am behind on my daily readings so I needed to catch up. It was actually very powerful and revealing to me. I loved hearing God’s reaction to Job at the end. God really laid it all out for him and Job just sat there, probably trembling, and listened. 

After I finished Job I had a thought pop into my head. I need to spend more intentional devotional time with my kids. I prayed that God would give me more opportunities to spend time in the Word with my kids. 

10 Minutes after I got back home Saturday morning my 8 year old daughter woke up and came downstairs. We sat and talked a few minutes and then she ran upstairs to get her daily devotional book. She read it then asked me to look up a few verses that were mentioned at the bottom and we discussed what they meant. Then she wanted to try to find a Christian cartoon on Right Now Media to watch. One of the 1st things that popped up was an episode about Job. She didn’t know anything about Job and wanted to watch it. It led to more discussion during and after the show. 

So within 1 hour of my Saturday morning; God laid something on my heart, I prayed about it and He answered it. It’s like God was making Himself known to me in a tangible way. So I’ll end where I started by saying, when God speaks, listen. 

MOLESKIN:
Pray for: Cheat Sheet’s family, Mermaid’s friend Joe with a broken leg. Jenner’s med school acceptance and paperwork issues.

Tour De Catholic

 

 

THE SCENE: A Balmy, clear and cool 29 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivators from 9
Ole Miss Piss 10 each leg
Tempo Squats 10
Cherry Pickers 5
Tempo Merkins 10
THA-THANG:

There were 35 stations and we made it through 24 of them.  The idea was to move around campus, and see some new and old areas, to encourage all of us to be more creative.  Each area was labeled with number, and here are the corresponding exercises.  There were some new exercises that were crowd pleasers.  The El Capitan’s up the frost covered hills were a bit of a challenge.  The elevated plank jacks, merkins, and balls to the wall were a difficult trio.  We introduced some new exercises, the dirty hookup and the flying nun were a fun twist!

1 Twinkle Toes 18 Run the bases repeat x 3
2 El Capitan 19 El Capitan
3 Merkins 20 Calf Raises
4 El Capitan 21 LBC’s
5 Merkins 22 Batwings
6 Jump Squats 23 Run one lap
7 BBS 24 Stadiums
8 Monkey Humpers 25 El Capitan 5X
9 Bear Crawl 26 Step Ups
10 Elevated Plank Jack 27 Batwings
11 Elevated Merkins 28 El Capitan
12 Balls to the Wall 29 Calf Raises
13 Wall Squat 30 Pickle Pounders
14 Dirty Hookup 31 Flutter Kicks
15 Flying Nun 32 Hello Dollies
16 Dips 33 El Capitan
17 Pull ups repeat x3 34 Hello Dollies
35 Flutter Kicks

MARY:
There was no additional time for Mary today
COUNT-OFF & NAME-O-RAMA
One FNG today, Crawl Space.
CIRCLE OF TRUST/BOM:
How to confront a brother/member.


MOLESKIN:
Pray for racism, covid, Anchorman’s nephew Ian who suspects that he has yet another spinal fluid leak, praise for Curveball’s wife and her successful surgery.
ANNOUNCEMENTS:
No Christmas Day workout.

Shamrock – Commitment

THE SCENE: 41F perfect F3 weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Monkey Humpers (IC) 4 CT x 10

On your back Side Straddle hop x25 OYO

Merkins 10 – 4ct 

THA-THANG:

Mosey to Racquet Club lot

There are 12 parking space lines

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise. 

Mosey to Weigels Hill  stopping to bear crawl for 30 seconds. Once at the top we mosey back to racquet club. 

Another round of the basics. 

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Start over at line 4. 

We will end up at 100 reps per exercise.

Total of 200 reps for all exercises 

Mosey back to AO.

MARY:
We did 90 seconds of burn without rest ( flutters, scissors, box cutters, repeat )
COUNT-OFF & NAME-O-RAMA
Trolley, Flower Pot, Betty, Mermaid, Clickbait, Hurl, Baby Boomer, Music City, Dumpster Dive, Osteen, Jenner, Anchorman,
CIRCLE OF TRUST/BOM:

Commitment has been on my mind this week. With the cold weather and even some rain you guys showed up ready to encourage and be there for each other. 

We are very lucky to have such a committed group of high impact men. 

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses; only results.” Kenneth Blanchard

“Commitment in the face of conflict produces character.” Anonymous

 Motivation is what gets you started. Commitment is what keeps you going.” Jim Rohn

6 For I am already being poured out like a drink offering, and the time for my departure is near. 7 I have fought the good fight, I have finished the race, I have kept the faith. II Timothy 4:6

MOLESKIN:
Trolley’s wife, Curveball’s wife, Brendan friend of several with cancer, Jenner’s meeting, Hurl & Clickbait adoption / foster care.
ANNOUNCEMENTS:

Dora Go Round

THE SCENE: Chilly mid 30’s

WARM-O-RAMA:
4ct SSH x 20 (IC); 4ct Tai Fighters x 10 (IC); Tempo Squat Jumps x 5 (IC)

THA-THANG:
Mosey toward practice field; stopped along the way for extra warm up; 10 merkins/10 SSHs/10 Rocky Balboas OYO; Rinse and Repeat for a couple rounds

Round 1: 8 cones form a circle roughly 25 yards across; Each cone has an exercise assigned to it; Pick battle buddies and a starting  cone; HIM 1 takes a lap as fast as possible while HIM 2 does AMRAP of the exercise at that cone; HIM 1 swaps and does the exercise while HIM 2 takes a lap; the two then move to the next cone and rinse and repeat until all 8 cones completed; (Exercises: Merkins, Lunges, Hello Dollies, SSH, Carolina Dry Docks, Squat Jumps, Flutter Kicks, and Burpees).

Round 2: Flip carboard with exercises at each cone for a new set of exercises; Complete the Dora-Go-Round in same fashion as Round 1; (Exercises: Pickle Pounders, Side Squats, V-Ups, Snow Angels, Plank Jacks, Twinkle Toes, Superman, and Monkey Humpers).

Round 3: Same exercises from Round 2; Complete the Dora-Go-Round in solo style; At each cone do 25 single count reps and then run a lap; Move through all 8 cones.

Mosey back to AO

MARY:
@Hurl had 39yo Birthday so we got in 39 Monkey Humpers (IC); Performed 6 De-motivators (start at 1 and work up); In honor of @Betty, we completed a few reps of Square Bears; Finished up with deep groin and hip flexor stretches, some Cherry Pickers, Downward Dogs, and Cobras.

CIRCLE OF TRUST/BOM:
Reflecting on the battle of Thermopylae and brave Spartans that stood in the gap to fend off the fierce Persian army.  Encouraged the PAX to consider their battles and importance of being prepared for the spiritual warfare going on around them.  Whether it is the battle for integrity when alone in front of a computer or the need for battle on our knees for our families and community, God’s Word and Prayer are our best weapons.  The battle is coming, so we must be ready to fight.

Proverbs 27:17 “Iron sharpens iron”… F3 is a great training ground to prepare for the frontline battles we will definitely face.

ANNOUNCEMENTS:
Bring coats!