F3 Knoxville

Circuit Work

THE SCENE: No rain but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Circuit with 6 stops – 2 exercises at each stop; first lap is 15 reps of each exercise, then decrease by 1 each lap (14, 13, 12…..)

  1. Iron Mikes (4 ct) / Big Boy Sit Ups
  2. Flutter Kicks (4 ct) / Supermans
  3. Merkins / Jump Squats
  4. Derkins / American Hammers (4 ct)
  5. Bench Rows / Tricep Dips
  6. Overhead Press / Bicep Curls (w/ the CMUs)

COUNT-OFF & NAME-O-RAMA
38 HIMs including 1 FNG – Welcome ‘Goober’

CIRCLE OF TRUST/BOM:

Crucifixion Love is the love that Christ showed us. He loved us even though we didn’t deserve it. His Love for us was not predicated on us first loving Him.

Reciprocation Love is loving someone because they’ve first loved us or loving someone with an expectation of something in return. Examples: 1) I’m going to unload the dishwasher so that my wife will notice and that will hopefully lead to sex later on tonight. 2) I’m going to help out with the kids this morning so that my wife will let me go golfing next weekend (and if she says ‘no’, I’ll remind her of how helpful I was with the kids the other day). 3) Or maybe it’s simply that you’re hanging out with someone or being friendly towards them because you’re expecting something in return – you hope to close a business deal, be seen in a certain crowd, you want them to approve of you, etc….

Although we’ll constantly fall short of it in our fleshly bodies, we are called to love others with crucifixion love. Love others even when they don’t deserve it. Love others with no expectation of anything in return.

Cogs in the Wheel

THE SCENE: Misty, in 40’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 15 Plank Jacks, 10 Windmills, 10 Rockettes, 10 Cherry Pickers
THA-THANG:
Mosey to parking lot near entry to northern ball fields.  We will split into partners of two men each to do Doras.  One partner will Bernie Sanders to cone, then sprint to end of parking lot.  At end of parking lot he does two burpees.  He then does Bernie Sanders to cone and sprints back.  Meanwhile, the other partner is working on exercises with CMU’s.  The exercises are the following

  • 100 Overhead Presses
  • 100 Curls
  • 100 Rows
  • 100 Squats with CMU at chest area

Mosey to beginning of Serpentine Sidewalk located between north ball fields and outdoor chapel.  We will do 14’s (do listed exercise for one light then run for four lights) to where sidewalk hits perimeter trail or from perimeter trail back to roadway if it is next exercise on list).  We will do three exercises and, therefore, will end at perimeter trail.  All men who finish first on any exercise and run will do baby crunches until last man arrives.  Here are the exercises:

  • Bear Crawl
  • Hops
  • Lunges

When we are through with above we will do 20 Hello Dollies (four count) as a group.

Mosey on perimeter trail to cardiac hill.  At cardiac hill we will run up hill doing the following exercises at each turn:

  • Turn 1:  20 American Hammer
  • Turn 2:  20 Big Boy Sit Ups
  • Turn 3:  20 Decline Merkins
  • Turn 4:  20 Bench Raises

Rinse and Repeat

Mosey to bottom of mini-cardiac.

We will do 20 Merkins at bottom of mini-cardiac, then run up and do 20 Carolina Dry Docks by gate.  Rinse and repeat.

Mosey to AO.

MARY:
20 Flutter Kicks (four count); 15 Shoulder Taps (both shoulders = 1); stretch of each leg and slow toe touches, slow back bends.
COUNT-OFF & NAME-O-RAMA
12 Men, no FNG’s.  Finger Paint was with us but has yet to be tagged for the post.
CIRCLE OF TRUST/BOM

God had created each one of us as special, unique individuals.  As the apostle Paul claims, we each have individual gifts.  But he also remarks that these individual gifts we have serve the whole community.  In this way, we are all part of the body of Christ.

From 1 Corinthians 12:

Now there are varieties of gifts, but the same Spirit; and there are varieties of service, but the same Lord; and there are varieties of activities, but it is the same God who empowers them all in everyone. To each is given the manifestation of the Spirit for the common good. For to one is given through the Spirit the utterance of wisdom, and to another the utterance of knowledge according to the same Spirit, to another faith by the same Spirit, to another gifts of healing by the one Spirit, 10 to another the working of miracles, to another prophecy, to another the ability to distinguish between spirits, to another various kinds of tongues, to another the interpretation of tongues. 11 All these are empowered by one and the same Spirit, who apportions to each one individually as he wills.

12 For just as the body is one and has many members, and all the members of the body, though many, are one body, so it is with Christ. 13 For in one Spirit we were all baptized into one body—Jews or Greeks, slaves[d] or free—and all were made to drink of one Spirit.

14 For the body does not consist of one member but of many.15 If the foot should say, “Because I am not a hand, I do not belong to the body,” that would not make it any less a part of the body. 16 And if the ear should say, “Because I am not an eye, I do not belong to the body,” that would not make it any less a part of the body. 17 If the whole body were an eye, where would be the sense of hearing? If the whole body were an ear, where would be the sense of smell? 18 But as it is, God arranged the members in the body, each one of them, as he chose. 19 If all were a single member, where would the body be? 20 As it is, there are many parts,[e] yet one body.

There is a song by the group Fleet Foxes that I particularly enjoy.  It is called Helplessness Blues.  Here are the lyrics in the beginning of the song:

I was raised up believing I was somehow unique
Like a snowflake distinct among snowflakes, unique in each way you can see
And now after some thinking, I’d say I’d rather be
A functioning cog in some great machinery serving something beyond me.

We are each of us unique.  Each one of us is different – in body size, strength and endurance levels; in age; in the backgrounds we come from; in the types of jobs we have; in our politics; in our dreams for the future.  But as the great poet John Donne proclaimed, “No man is an island unto himself.”  We have a need for our fellow man.  And when united together, we give service to something that is greater than ourselves.  I often feel that with the men of F3.  It is sometimes difficult to put into words.  But by getting up in the morning to be here with my friends, my brothers, I am not only serving myself but something beyond myself – something that brings me, brings each of us, closer to what God created us for – and, therefore, closer to God.

ANNOUNCEMENTS:
Hardship Hill in May!

Convergence

THE SCENE: Sunny and nice, temps in 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 15 second squat, 15 Mountain Climbers, 30 second squat, 10 Windmills, 45 second squat, 10 Cherry Pickers, 60 second squat, Little of This and Little of That.  Split into three groups and Mosey to workout stations.  In each station we will work out for 15 minutes.  After workout out at the three stations we will meet back at AO.
THA-THANG:

STATION 1 (at parking lot near entrance of northern ball fields)
There will be bricks on ground at Corner 1 and CMU’s on ground at Corner 3.
We will circle the parking lot counter clockwise, stopping at each corner to do the listed exercises.  We will circle the lot three times, doing the series of exercises as we go.
  • Corner 1:  With brick in each hand do:  1. 25 Wings Out  2.  25 Wings Up  3.  25 Wings down.  Bernie Sanders to Cone 2 after each listed exercise.
  • Corner 2:  1.  20 Merkins  2.  20 Dive Bombers 3.  20 Carolina Drydocks.  Bear Crawl to Corner 3 after each exercise.
  • Corner 3:  With CMU do:  1.  25 Overhead Presses  2.  25 Curls  3.  25 Rows.  Sprint to Corner 4 after each exercise.
  • Corner 4:  1.  20 American Hammers (4 count)  2.  20 Box Cutters   3.  20 Flutter Kicks (4 count).  Lunge to Corner 1 after each exercise.

STATION 2 (on north side of parking lot with nice restroom and across street from northern ballfields)

Picket’s charge w 3 Burpees at every cone
Circle Burp: grab a baby and take turns leading cadence with curls until saying “Go” and do two Burpees all around circle, repeat w Triceps
Give and Take: choose a battle buddy, plank across from each other. Take turns taking bricks off CMU and replace until time is up bout 1-2 minutes.
Merkin Suicides: run to cone do 10 merkins suicide style

Station 3 (in parking lot by southern ball fields)

On one end you will do an exercise than run to the other end and continue that exercise until the Six arrives.  Modification is leave early on the run.

Strength and Conditioning Side:

Exercise 1     20 – Merkins

Exercise 2     20 – 4 Count Side Straddle Hop

Exercise 3     20 – Squats

Exercise 4     20 – Carolina Dry Docks

Exercise 5     5 – Burpees

Exercise 6     3 – Yoga – Plank – Downward Dog – Upward Dog You will need to call it out.

Ab Side:

Exercise 1     20 – IC 4 Count LBCs

Exercise 2     20 – IC Holly Dolly

Exercise 3     20 – IC Plank Jacks

Exercise 4     20 – On your own Shoulder taps  shoulder

Exercise 5     20 – On my Up – Big Boy Sit Ups

Exercise 6     20 – IC 4 Count – American Hammers IC

MARY:
50 Baby Crunches, 25 Sit-ups
COUNT-OFF & NAME-O-RAMA
43 men with one FNG, Jeremy Cameron whom we dubbed “MIB”
CIRCLE OF TRUST/BOM:
We all must suffer.  That will be the theme of today’s 3rd F.  It helps to remain optimistic in the face of suffering.

ANNOUNCEMENTS:
Pfeiffer is gonna be a daddy this week!

3rd F at Outlook immediately following this workout!

Sun Rise Saturday

THE SCENE:  Chilly but it didn’t take long to warm up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, BACF x 15, BACB x 15, SSH x 15, Imperial Squat walker x 15, Cherry picker x 10, Hand release merkins x8

THA-THANG:
It only 3.  Start at the top of the serpentine path and runs down. 3 reps at every light pole and lung after the last pole to the end.

  • Merkins
    • Run back to the top of the hill stopping every 4th light pole to complete 2 burpees
  • Big Boy Sit-Ups
    • Run back to the top of the hill stopping every 4th light pole to complete 2 burpees
  • Froggy Squats
    • Run back to the top of the hill stopping every 4th light pole to complete 2 burpees

Pickets Charge – Run to the top and touch the Asylum.

10 Burpees on your own

She Hate Me Escalator – increasing Burps and Merkins each set by 5 up to 20

  • 20 Lunges
  • 10 Burps
  • 10 Merkins

11’s

Dips and Burpees

Take the hill, Mosey back
MARY:
50 Flutter Kicks

This loop is looking familiar

THE SCENE: Low 40’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 2 laps around the parking lot
  • SSH IC x 20
  • Tempo Squats IC x 10
  • Baby Arm Circles (Forward/Reverse) IC x 12
  • Cherry Pickers IC x 10
  • Merkins IC x 10

THA-THANG:

Moseyed to the oval parking lot for some laps. 4 stops along each loop, each with an assigned exercise. Complete 20 reps of each exercise, then run to the next stop.

Lap 1:

  1. Merkins
  2. Wide Merkins
  3. Narrow Merkins
  4. Carolina Dry Docks

Lap 2:

  1. Squats
  2. Lunges
  3. Jump Squats
  4. Iron Mikes

Lap 3:

  1. Flutter Kicks (4 ct)
  2. American Hammers (4 ct)
  3. Hello Dollies (4 ct)
  4. LBC’s

Rinse and repeat. We managed 9 total laps, so completed each of the exercises 3 times.

MARY:
No time for Mary

COUNT-OFF & NAME-O-RAMA
25 HIMs including 3 FNG’s; welcome to Burgundy, Scrum, and Flo

CIRCLE OF TRUST/BOM:

It seems like the last few weeks have been filled with story after story of tragic accidents and loss of life. It’s easy to get caught up in our own lives and worry about the “stresses of tomorrow” – discounting the blessings of today by worrying about what we may face tomorrow. However, we aren’t guaranteed tomorrow. Worrying about tomorrow doesn’t take away those troubles; it simply steals the joy from today.

I’m terrible about taking today for granted and worrying about what tomorrow may bring. It’s usually when I’m confronted with a story about tragic loss of life that makes me momentarily realize how precious today really is. I use the word “momentarily” because it typically lasts for a day or so and then I’m right back to worrying about tomorrow.

Let’s celebrate the blessings of today.