F3 Knoxville

Shamrock – Valley of Despair

THE SCENE: 55F perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivators: starting at 7

On your back Side Straddle hop x25 

Twinkle Toes  (IC) 4 CT x 10

Cherry Pickers: 5

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Round 2: Pregnant Crab walk with stone on stomach to the 1st line and do 20 American Hammers single count, using your rock. Repeat at each line all the way to line 10 for a total of 200 reps. 

Mosey to the valley of despair. 

Battle buddy up

Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out ) 

Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, Bernie back up to partner. Switch. 

3 rounds of this for 10-15 minutes. 

Mosey to CMU pile

Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1.  28 total. 

25 Curls

50 Bench press

Repeat for 3 rounds. Total of 75 curls and 150 bench press. 

Mosey back to AO flag

Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1.  28 total.

MARY:
4 minutes of abs and merkins
COUNT-OFF & NAME-O-RAMA

14 – Anchorman, Betty, Brick, Cheatsheet, Curveball, Dumpster Dive, Interpol, Jenner, Kick-Flip, Mermaid, Osteen, Slappy, Trolley, Vanna

CIRCLE OF TRUST/BOM:

Compliment. A polite expression of praise or admiration.

 I have never been great at giving or receiving compliments. F3 has given me a lot of practice the past couple of years. There are countless high impact men that show up here and other AOs who are excellent leaders. They see the good in you and me and point it out. 

“Way to kick some ass today, you really pushed it”

“Great Q man” 

“Man that was a killer pace on that run you did yesterday” We are all saying that about Osteen right now and want to know what his secret is. 

“Mermaid, thank you for leading this AO in such a positive and fun atmosphere while at the same time pushing us hard to get better physically, spiritually and as a brotherhood.” 

“Trolley!!!! Thank you for teaching us how to push ourselves way out of our comfort zone”

“Betty, thank you for always having a positive attitude.”

“Jenner, thank you for educating us with real life stories about veterans and walking us through some of their heroic actions” 

“Baby Boomer, thank you for injecting humor in this group and for your creative Qs that are full of painful challenges.” 

“CheatSheet, thank you for my sore upper body and for all the words of encouragement that you preach to us”

“Curveball, thank you for making this awesome location possible for us”

“Kick-Flip, thank you for writing the book on leadership. Your laser focused drive to constantly ask more men to join F3 is impressive”

I could go on and will keep trying to do a better job of handing out compliments. 

I want to challenge us to keep that up. It makes a huge difference, so thank you guys for what you bring to the table / parking lot. 

Also, let’s take the compliments and spread them out beyond F3 to our families, friends and strangers. 

MOLESKIN:

Trolley’s job, my buddy Jordan, my nephew Ian

ANNOUNCEMENTS:

Doubt It

THE SCENE:   60 and calm.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Cherry pickers
  • Moroccan nightclub
  • Seal jacks
  • Mosey to the recruitment center

THA THANG:

9 stations set out.  Each station has an exercise and a “PAR” number of reps.  Every 50 seconds, a whistle will sound.  Rotate to the next station and perform as many reps as possible.  Keep track of your score against the PAR.  The timer never stops – the faster you move to the next station and start, the more time you’ll have to get your reps in.  Hustle!

Front 9 exercises were:

CMU Split Squat (Left) PAR:  15
CMU Split Squat (Right) PAR:  15
Farmer Carry Stair Climb (up and down) PAR:  8
Pull-ups PAR:  5
Squat Slam PAR:  10
CMU Swing PAR:  20
Tire Flip PAR:  10
Bench press PAR:  25
CMU Curls PAR:  25

30 second rest then on to the Back 9

Exercises were:

Single-Arm Thruster (Left) PAR:  10
Single-Arm Thruster (Right) PAR:  10
Stack Squat PAR:  20
Chin-ups PAR:  5
Chest Throw (2 space min) PAR:  10
Blockee PAR:  5
Tire Hit PAR:  25
Weighted step up PAR:  20
Overhead Triceps Extension PAR:  25

What was your score?

Quick mosey around the building

Now REPEAT THE WHOLE THING AGAIN (backwards) – beat your score from the first time!

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

7 men

CIRCLE OF TRUST/BOM:
When I was 10 years old, I had my mind blown.  It was a Saturday night, and my family was at the historic Fox Theater in St. Louis, MO.  We were there to see one of my childhood idols, David Copperfield.  We sat about 30 rows back in the theater and watched Copperfield perform this illusion… He parades around the stage to dramatic music…two beautiful assistants hold a sheet in front of him…and when the sheet drops, the dude is gone!  A moment later – it couldn’t have been more than 5 seconds – he shows up right behind me, sitting on a Harley Davidson in the middle of the audience.  DUDE!  Mind blown!

It was on April 8th thirty-eight years ago that David Copperfield performed what has been called the greatest illusion of all time.  In front of a live audience on Ellis Island, he made the Statue of Liberty disappear! (Then reappear!)  When I watched that illusion on a recording, despite my awesome personal experience with David Copperfield – and despite the awestruck reactions of the live witnesses on Ellis Island, I remember thinking as a boy, “I doubt it.  I doubt he actually made the Statue Disappear”.

I started thinking about “doubt” on Sunday.  At our breakfast table, I was reading the Easter story to my kids.  Mary and Mary find the tomb empty, and an angel instructs them, “tell the disciples to meet Jesus in Galilee”.  The disciples go and scripture records the encounter between them and Jesus, “When they saw him, they worshiped, but some doubted” (Mathew 28:17).  Doubted?  The disciples, who had spent years with Jesus and seen countless miracles, they doubted?

What does Jesus think about those who doubt him?  Is he offended?  Is he petty?  Does he kick doubters off the team and exclude them from his mission?  We can read about Jesus imploring his followers not to doubt – but when they inevitably do, what then?

Let’s look at an earlier time when Jesus was in Galilee.  In Mathew 11, we read that John the Baptist was in prison.  John sends his disciples to confront Jesus and ask him, “Are you the one who is to come, or should we expect someone else?”  John the Baptist…Jesus’ cousin…the man who baptized Jesus…who heard the voice of God and saw the Spirit descend from heaven and land on Jesus…he had doubts.  You’d think if Jesus was going to be incredulous with anyone for doubting him, it would be John.  But how does Jesus react?  Immediately after being confronted with John’s doubt, he says “I tell you the truth, of all who have ever lived, none is greater than John the Baptist” (Mathew 11:11).  There is no hint of pettiness.  There is no condemnation for skepticism.  Quite the opposite, Jesus expresses his adoration for John after being publicly doubted by him. 

Reverend Henry Drummond said, “Christ never failed to distinguish between doubt and unbelief. Doubt is can’t believe. Unbelief is won’t believe. Doubt is honesty. Unbelief is obstinacy.  Doubt is looking for light. Unbelief is content with darkness.”  Doubt is looking for light…  Healthy doubt can be a catalyst to the growth of your faith.  It has been called “the incentive to truth” and the “twin brother of faith” (hat tips Hosea Ballou and Kahlil Gibran).  It can be a motive to explore your faith and to quarry for truth when you are unsatisfied with superficial answersThe foundations and truths of our faith WILL hold up to my doubts and your doubts.  Healthy doubt can ultimately lead you to a stronger and deeper faith.

Sometimes doubting is not a lack of faith, but an expression of it. Sometimes to doubt is to merely insist that God be taken seriously not frivolously, to insist that our faith is placed in and upheld by something other than seeming conjuring tricks.” – Mark Buchanan (Jinxy?! 😊)

Back to the doubting disciples – what happens to them?  As they are doubting him, Jesus assigns them the Great Commission, “Go, therefore, and make disciples of all nations…” and promises them, “I am with you always, to the end of the age”.  No condemnation.  You’re still part of the team.  You’re still part of God’s plan.

Thank you, God, for not condemning us because our doubt.  Help us use that doubt as a springboard to explore the depths of your heart.  Increase our faith!

MOLESKIN:

Prayers for Snagg, Biohack, and Colonel.

Good to have Wanderer and Miss Fire out for some heavy PT!

5:30 am is too early for all that mental math!

ANNOUNCEMENTS:

The April Fool

THE SCENE: Awesome for HEAVY PT
F3 WELCOME & DISCLAIMER: Yep, yep, and yep.
WARM-O-RAMA:

(1) SSH – 10 x 4 IC
(2) Tempo Squats – x10 IC
(3) Baby Arm Circles – 10 x 4 each side IC
(4) Imperial Walker – 10 x 4 IC
(5) Tempo Merkin – 10 x 4 IC
(6) Mountain Climbers – x10 IC
(7) Cherry Pickers – x5 IC

Mosey to Pool Wall – 5 wall-ups

Mosey to Recruiting Center – 5 burpees before crossing road

The Thang – Brickwork (1 CMU/PAX)

1. GOOD MORNING
10 GOOD MORNINGS
10 SINGLE-LEG SQUAT (BOTH SIDES)
10 GOOD MORNINGS
10 PLIO-MERKS (EACH SIDE)
10 GOOD MORNINGS
10 SINGLE-ARM ROWS (EACH SIDE)
10 GOOD MORNINGS

2. CMU 4 Corners (Move through corners clockwise)
Corner 1: 25 CURLS (5 blockees — CMU LUNGE to next corner)
Corner 2: 25 SQUATS (5 blockees — MURDER BUNNY to next corner)
Corner 3: 25 OHP+TRI EXT (5 blockees — CMU BEAR CRAWL to next corner)
Corner 4: 25 CMU SWINGS (5 blockees — RIFLE CARRY to next corner)

(10 count)

3. 4 STATIONS:
1. 20 Pull-ups (TIME KEEPER)
2. TIRE FLIP
3. CMU THRUSTERS
4. CMU LUNGES
ROTATE UNTIL ALL PAX HAVE BEEN TO EVERY STATION.

MARY:

COUNT-OFF & NAME-O-RAMA
6STRONG

CIRCLE OF TRUST/BOM:

MOLESKIN:

Prayed for Biohack’s surgery and family

ANNOUNCEMENTS:
Borg’s VQ, Colonel’s last day, Coffeeteria @Chick-Fil-A next Thursday

This Ain’t A Picnic

THE SCENE: Clear and 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Slow jog with cadence change up and high knees

Circle up:  SSH, Front Arm Circles, MorrocanNightClub

Dynamic stretches: 

  1. Twist flexors
  2. Scoop da rice

Indian Run to CMUs:

  1. Side shuffle til line passes
  2. Burpees til line passes
  3. Calf jumps til line passes

No recovery,  Grab 1 CMU – curl CMU up to chest and lower gradually to full extension, as PAXes jog back to the picnic tables

THA-THANG:  Circuit training using 4 Picnic tables, no recovery pauses.

Run timer – (target =approximately 1 minute run)  Modify = carry block

  1. Burnees out, recover jog back 
  2. Butt kicks out, recover jog back 
  3. High Skips out, recover jog back

“Merder-kin” table – Modify = Use different levels of table

  1. Merkins or Derkins
  2. Dips (Mods = lift one leg, use one arm)
  3. Plank with Oblique crunches

 Legs Table – Modify = Use different levels of table, carry block

  1. Box jumps
  2. Bulgarian split squats
  3. Squat/thrust with jump

Table of Abs-olution

  1. Jack Knives
  2. Windshield wiper
  3. V-up

Noodlegs Table – Modify = carry block

  1. Side step /knee up /thrust
  2. Forward step /knee up/ thrust
  3. Repeat Side step

COOL-O-RAMA:

Jog CMUs back to stack, Jog to CoT.

MARY:

PAXes crushed the Table of Abs-olution, so no Mary today.  Sweet!

CIRCLE OF TRUST/BOM:
Word – Jesus is Lord.  John 6:29  “This is the work of God – that you believe in the One He has sent.”

MOLESKIN:
Thanks for your amazing encouragement and participation on this my VQ.

Be Peculiar

THE SCENE: low 30s on this fine April morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH, 15 Moroccan night club, 10 tempo Merkins, 10 tempo squats, 15 Imperial walkers, 5 cherry pickers
THA-THANG:
Indian run to the coupon pile. Circuit workout prepared by YHC.

  • 20 overhead presses and run up the stairs
  • 10 pull-ups or as many as you can with bar hang or modification as needed
  • Mosey around the corner to the Sophomore
  • 20 merkins and run to the corner diagonal from present location
  • 20 squats
  • Mosey back toward the coupon pile but stop at the intersection
  • 10 burpees and mosey to the corner of the maintenance building
  • 20, 2-ct flutter kicks
  • AMRAP

MARY:
15 Hello Dolly, 20 side crunches (total), 10 pistol crunches (total), protractor
COUNT-OFF & NAME-O-RAMA
11 took on this “pain and simple workout” (See what I did there?)😜
CIRCLE OF TRUST/BOM:
I Pet. 2:9-10 NASB

“But you are a chosen race, a royal priesthood, a hold nation, a people for God’s own possession, so that you may proclaim the excellencies of Him who has called you out of the darkness into His marvelous light; for you once were not a people, but now you are the people of God; you had not received mercy, but now you have received mercy.”

The King James renders “a people of God’s own possession” as “a peculiar people”. We are set apart and different because we belong to God. Therefore, what should be look like? Should we act differently than those who are not God’s possession? The Bible teaches that we should be different. Think about how you behave around people who are not believers. Can they tell that you act differently? That you have a higher moral standard? If there is nothing about how we present ourselves to the world that looks different, then we have some work to do. We should stand out in a crowd in the way that we act. This is my challenge. Ask yourself this, “Do the people around me know that I am a follower of Christ by the way I act? If the answer is “no”, then work on making changes to make yourself “peculiar”.