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!

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.

Deck the Asphalt

 

THE SCENE
34 and clear

Welcome & Disclaimer

 

THE THANG
COP
SSH 4ct x30 IC
Chinooks Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Line up on curb
Rocky Balbos x20 IC
Merkins  x 4ct 10 IC
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC
One lap around the parking lot

Line up on the curb.

 

Deck the Asphalt
The deck of cards determines our destiny!
For all suits with a card value of 1-6 = Suicides based on the value of the card

  • Example: draw a number 4 card (4wo Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. run to Cone 3, back to Start, run to Cone 4, back to start. Done.

For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

  • Hearts: Burpees
  • Spades: Squats
  • Clubs: 4ct Flutter Kicks
  • Diamonds: Merkins
  • Face Cards = 15 reps
  • Jokers = run to the top of the hill, perform 1 burpee and back to the curb.

Finishing deck results in: 85 Merkins, 85 Squats, 85 4ct Flutter Kicks, 85 Burpees, 20 suicides and 1 Hull Run in under 45 minutes.

 

COT
Number off and Name-O-Rama – 24 PAX

 

BOM
Golden Rule: Do to others as you would have them to do to you. (Matthew 7:12)
Golden Result: In general, people will treat you in the same manner that you treat them.

The importance of knowing the Golden Result is it reminds us that in many ways we are creating the world around us.  When it seems like everyone around us is “out to get us” that’s a cue to look inward and reflect on how you are relating to others.  As a HIM we seek to be men of impact, not men of excuses.

Today, be the type of person that changes the relational temperature of the room. Bring grace, humility and love where every you go and see if it is not returned back to you 10 fold.

Submitted by
Cap’n Crunch

Trials and Wall Sits – One and the Same

THE SCENE: Extra gloomy – 40 degrees with dense fog

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Tempo Squats IC x 10
  • Cherry Pickers IC x 10
  • Baby Arm Circles IC (forward & reverse) x 13
  • Merkins IC x 10

THA-THANG:

Mosey to the pavalon for a little bench work. Grab a battle buddy – one partner does wall sits while the other does the following 2 exercises on the bench:

  • Bench Rows (12 reps)
  • Tricep Dips (12 reps)

When the partner on the bench finishes his reps of both exercises, switch (partner 1 does the bench exercises and partner 2 does wall sits). Total of 5 sets each. After that, same thing but switch up the exercises on the bench:

  • Derkins (10 reps)
  • Box Jumps (10 reps)

Total of 5 sets each. Once completed, one more round with Bulgarian Squats – 10 reps each leg and 5 sets total again.

Mosey over to the parking lot next to the playground for a set of 11’s – Merkins at one end and Jump Squats at the other end.

MARY:

Just enough time for 20 Flutter Kicks IC, 12 Supermans IC, a little plank work, and Cap’n Crunch finishing it off with some ATM’s

COUNT-OFF & NAME-O-RAMA
22 strong – no FNG’s

CIRCLE OF TRUST/BOM:

James 1: 2 – 4 “Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance. Perseverance must finish its work so that you may be mature and complete, not lacking anything.”

50 Shades of F3

THE SCENE: 60 degrees.  Cool and cloudy.  And it didn’t even rain.
F3 WELCOME & DISCLAIMER: I am still not a professional
WARM-O-RAMA:
SSH x 25; Cherry Pickers x 10;Tie Fighters (BAC holding a lunge) x 10 back and forth.  Mosey to the back parking lot.

THA-THANG:
Run 1/2 lap, stop at station, and do the following exercises.  8 stops, 4 laps total. Do each pair of exercises like 11s, but 25s, counting up and down by 5.  Each exercise is done a total of 50x

  • Merkins / BBS
  • Rev. Lunges/Supermans
  • Burpees/Squats
  • Plank Jacks/LBCs
  • Smurf Jacks/American Hammers
  • Diamond Merkins/Flutter Kicks
  • CDDs/Hello Dollys
  • Iron Mikes/Squat Jumps

Run back toward AO with just enough time to Devin Hester up the hill with 10 BBS at the top

MARY:
Box cutters x25 and finish strong with ATMs
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
A friend of mine passed away last week.  He had struggled with MS for about 20 years.  But he never complained.  He worked really hard just to be able to live independently, but he experienced joy in spending time with friends, going to church and he appreciated being able to live the life he had.  I need to think of him more when I struggle to get up for F3, when I feel burned out with work, or I feel worn out with family.  I need to embrace the blessings I’ve been given if I am to be the man God wants me to be.  In other words, quit belly aching and love more.
MOLESKIN:
Prayers sent out to QVC, his son and his family for comfort and healing.
ANNOUNCEMENTS: