F3 Knoxville

Circuit City

THE SCENE: 40s, the sky was dry but the ground was wet. But YOGWW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

I integrated and demonstrated the less familiar exercises in our warm up for any guys who were unfamiliar / newer to F3. So that when they read the paper at each station they knew what to do…

  • Mountain Climbers x10 (4 ct.)
  • Squat Jumps x10
  • Merkins x10
  • Superman Swims x10
  • Burpees x5 (OYO)

THA-THANG:

Get a battle buddy. Set up 5 circuits with cones around the perimeter of the north half of WFP field. Each station had 2 exercises. You and battle buddy did 20 reps of each exercise together. Rinsed and repeat until time is called at 6:00 AM. We all did about 2.5 times through the 5 cicuit.

  • Circuit 1: Mountain Climbers (4 ct.) and Squat Jumps
  • Circuit 2: Dry Docks and Flutter Kicks (4 ct.)
  • Circuit 3: Merkins and Lunges
  • Circuit 4: Supermans and Hello Dollies (4 ct.)
  • Circuit 5: (benches by fountains): Dips and Derkins

Next excercise…

Line up at northern end of WFP field. Battle buddies lined up along the edge of grass. Then they perform the following sequence.

 

  1. Battle Buddy 1 performs 10 BBS while Battle Buddy 2 holds their feet in a plank position.
  2. Battle Buddy 2 switches to alternating between 10 Merkins and 10 Squats while Battle Buddy 1 sprints to the first cone and performs 2 Burpees, sprints back, sprints to second cone and does 4 Burpees, then sprints to where they started.
  3. Switch, Battle Buddy 2 then performs the progression.

Do as many repetitions as you can in 15 minutes.

MARY:
Box Cutters x25
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Where is God at work in your life?” a mentor asked me one day. I didn’t know what to say. Oftentimes God is standing in the middle of ourfear, inviting us to run towards it.

Part of being a High Impact Man is rejecting passivity. Oftentimes as men we avoid conflict, shrink back when we are challenged or feel intimidated, or we just check out when we get stressed or feel discouraged. We must choose to reject that natural tendency of passivity and step towards that fear knowing that God will meet us in the middle of it!

Challenge: Where is God inviting you into your fear today?

MOLESKIN:
An excerpt from the book, “Thoughts That Make Your Heart Sing”.

“What Is sin? Sin is trying to get away from God who loves us- it’s wanting to go our own way without him. But the Bible says it’s not like simply wandering off the path and getting lost by mistake. It’s like a horse charging at full speed away from him. We want to get away from God that badly! We are like horses galloping headlong after the things we want.

But God  can stop runaway horses. And lead them gently back.
ANNOUNCEMENTS:

Riding the escalator

THE SCENE: 65* perfect weather to get a sweat on
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby arm circles forward 12x IC
Baby arm circles reverse 13x IC
Imperial walkers 10x IC
SSH 20x IC

THA-THANG:
Form two lines behind Gretzky and Swanson, headed toward amphitheater.  PAX mosey in and hop up on stage for directions.  Routine is escalator – start with first exercise, then take a lap around the pond.  Get back, do the first two exercises, take a lap.  Continue adding next exercise down until you’re completing 5 exercises at the end.  Exercises as follows:

  • Plank jacks 10x on a four count (PAX instructed to do half high and half six inches off the deck)
  • Jump squats 10x
  • Pull ups 10x (pull ups performed midway at the Big Ball before returning to stage)
  • Mountain climbers 10x on a four count
  • Lunges 10 each leg

Jack rabbits perform ab exercises on stage waiting for the 6 to complete the routine.  Ab exercises led by Singlet: flutter kicks, penguins, hello Dolly’s, WWII sit ups.  Once 6 is all in, PAX recover and 10 count.

PAX begin short mosey across first bridge and up first set of stairs near the Big Ball.  Next routine is the 4 cone escalator.  Focused on lower body for first routine, second focuses on upper body.  Routine:

  • Crawl bear between cones, at each cone you have a set of merkins.  First cone 5 merkins, second cone 10, third cone 15, fourth cone 20 merkins.  Jog back to start line.
  • Inch worm between cones (start in plank, walk feet to hands, then walk hands back out to plank.  Can’t move feet and hands at the same time), at each cone you have a set of burpees.  First cone 3 burpees, second cone 6, third cone 9, fourth cone 12 burpees.

Recover and 10 count.

Slow mosey back to start point for Mary.  No jailbreak across the park so I don’t lose my pride and my stomach.  MARY:
Flutter kicks 10x IC – quick transition to
Wide flutter kicks 10x IC
COUNT-OFF & NAME-O-RAMA
27 out in force, including 4 FNGs!! Preacher, Gretzky, Sheldon, Hillary, Guppy, Steam, Stage Hand, Soot, Popeye, Putt Putt, Pfeiffer, Cheatsheet, Prom King, Quarantine, Passport, Bessie, G6, Sprinkler (FNG), Swanson, Petey, Amazon, Singlet, Cheeks (FNG), Garfield (FNG), Petro (FNG), Careless, Abort.
CIRCLE OF TRUST/BOM:
Just spoke about the terms Dolphin and Daffodil, and encouraged anyone who hasn’t read Freed To Lead to blaze through it.  Make sure to know your direction, and have a hold on what you do the best and who you care about the most, intersecting that Dolphin and Daffodil for your highest impact.  Challenge to myself as much as to anyone else.

Big thanks to Swanson for getting the prayer today, I couldn’t get my thoughts in order to properly do it.  And he executed much better than I can anyhow.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mucho Chesto with Dora and Paula

THE SCENE: low 50’s…absolutely perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x20 IC
  • Tempo Squats x10 IC
  • Tempo Merkins x10 IC
  • Burpees x10 oyo

THA-THANG:

  1. Mosey to the amphitheater
    • Battle buddy up
    • DORA reps of the following while partner runs to end of stage and completes 10 box jumps
      • 100 Thrust Merkins
      • 100 Incline Merkins
      • 100 Decline Merkins
  2. Mosey to the Methodist Church parking lot
    • Keep same battle buddy & grab 1 rock per team
    • DORA reps of the following while partner runs to top of parking lot and completes 5 burpees
      • 100 Overhead Press
      • 100 Goblet Squats
      • 100 Squat Press
  3. Stay in same parking lot
    • Paula Abdul the parking spaces (2 forward, 1 back)
    • 10 merkins each trip forward
    • 10 squats each trip backward
  4. Mosey back to splash pad

MARY:

  • Flutter kicks x20 IC
  • Boat/canoe
  • Peter Parkers

COUNT-OFF & NAME-O-RAMA
35 strong including 2 FNG and 1 out of towner.

Cowbell, Uni, Popeye, Crawdad, Cramps, Plunger, Bermuda (FNG), Abort, Passport, Preacher, Plunder, Uncle Rico, Prom King, G-6, Swanson, Faceplant, Petey, Frank, Quarantine, Primo (Charlotte), Gretzky, Hillary, Bessie, Putt-Putt, Cardigan, Rascal, Guppy, Gerber (FNG), Stagehand, Steam, Soot, Cougar, Red Writer, Careless, Bartman

CIRCLE OF TRUST/BOM:
“Our greatest fear should not be of failure, but of succeeding at things in life that don’t really matter”.  This quote is attributed to Francis Chan as well as DL Moody – regardless of who said it first it is absolutely true and has been a challenge for me this week.  Where do I invest my time?  Is it on worldly possessions?  Comforts?  Fitness?  My career?  All of these things, while nice, are ultimately not what our focus should be.  Jesus is in the relationship business and we should be too.  Our efforts should be toward brotherhood, accountability, being bold in our faith, helping our brother when he falls.  These are what is important in light of eternity.

MOLESKIN:

ANNOUNCEMENTS:

  • G-6 mentioned he is in need of a person to help at one of his camps.  It’s a paid position…contact him for more information.
  • Alcoa CSAUP is coming up this Saturday 2/24 @ 6am.

Roots

THE SCENE: 39 degrees, cloudy, a slight pleasant drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers x 10

SSH x 25 in cadence

Tempo Merkin x 10

Tempo Squat x 10

5 burpees on your own
THA-THANG:

  • Mosey to the Big Ball
  • Morning Call:  Pax split into 2 groups, first person does 5 Big Ball pull-ups, rest of the Pax in plank position, as first person calls out his pull ups, Pax performs 5 merkins, switch and repeat until everyone has completed pull-ups.
  • Split into groups of three, mosey towards Volunteer Landing, each group picks up one rock along the way.  Share the load until we reach Volunteer Landing.
  • In our teams of three, partner 1 does shoulder presses with rock while partner 2 performs  WWII sit-ups at other end of the Landing, partner 3 runs between performing 5 burpees in the middle.  Switch until each partner has completed both exercises.  Repeat with curls/flutter kicks, squats with rock/sweat angels, triceps extensions/American Hammers.
  • Mosey back towards the AO with rock, putting it back along the way.
  • Out of time

MARY:
No time for Mary today.  We had already put in a bit of overtime.

COUNT-OFF & NAME-O-RAMA
17 strong this morning planting good roots.  No FNGs today.
CIRCLE OF TRUST/BOM:
Jeremiah 17:7-8 But blessed is the one who trusts in the Lord, whose confidence is in Him.  They will be like a tree planted by the water that sends out its roots by the stream.  It does not fear when the heat comes; its leaves are always green.  It has no worries in a year of drought and never fails to bear fruit.

Where are your roots?  What do you place your trust and confidence in?

Jeremiah 17:5-6 Cursed is the one who trusts in man, who draws strength from mere flesh and whose heart turns away from the Lord.  That person will be like a bush in the wastelands…

Assessing our roots:  What is your first response when tribulations or calamity strikes?  If your response is stress, fear, worry it may indicate we have faulty roots.  In trials are we life givers or takers?  In the midst of struggles are we continuing to bear fruit and breath life into others?

A Love-Hate Relationship

THE SCENE: Perfect. 33 degrees, very little wind. Dark and crisp, time to work.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 30 IC 4 CT
Cherry Picker x 10 IC 4CT
Merkins x 15 IC 4 CT

THA-THANG:
Mosey to the amphitheater for 11s
Derkins on the stage and Rows at the top

Mosey to Walnut Street (with a hill sprint en route) for a little Love-Hate Relationship building
Starting at the bottom of Walnut we worked our way up to a full sprint all the way up

  • Sprint up to the parking garage entrance, 30 LBCs, mosey to the bottom, regroup
  • Sprint to Hill Ave, 30 LBCs, 20 merkins, mosey to the bottom, regroup
  • Sprint all the way to the church, 30 LBCs, 20 merkins, and 10 burpees, regroup

Slow mosey back towards the AO with Plunger lunges across the catwalk over Henley
Stop under the Clinch overpass in the park, take a seat on the wall
2 sets of wall sits, the first one longer than the last while I regale the men with stories of foolish youth (that got me a name like Frenchie).

MARY:
Modified Gas Pumpers x 15 IC 4CT
Leg lift hold and some Hello Dollies
Boat Canoe

COUNT-OFF & NAME-O-RAMA
16 PAX this morning got some good work done, including 1 FNG, welcome Old Spice! (Ben Cox)

CIRCLE OF TRUST/BOM:
Romans 8:18-30 makes clear:
The world is broken, humanity is broken. We should not be dumbfounded by suffering in this world.
We also need to be careful not to minimize the suffering of others. The encouragement we should give to others is that there is a day coming when their suffering will end! NOT that their suffering is illegitimate or self-inflicted.
Rather we must remember that this PRESENT and REAL suffering pales in comparison to the future glory we will experience with Christ.
But what about today? Here, now?
There are times when I don’t know what to pray. I don’t know what to say. In those moments, when I don’t know what to pray, when I’m heart broken and don’t understand. When I don’t know what to say to God, the SPIRIT himself intercedes for me.
God does not want to minimize our struggles. He’s reminding us that He draws near to us, that His Spirit is with us and comforts us at all times.

MOLESKIN:
My first time leading at Big Ball, what a place!

Pfeiffer and Abort, a couple of inspiring HIMs there. Rucking beforehand, and chewing up and spitting out everything a Q can dish out. Good work men.

As always, it’s an honor and a privilege to lead a workout.

ANNOUNCEMENTS:
The Maryville CSAUP event is coming up on the 24th, and the re-scheduled event at Wesley House is this Sunday, February 11th, from 2-3pm.