F3 Knoxville

Choose your own adventure vs The Kraken

THE SCENE: Low 60’s, pretty chill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10xCherry Pickers, 15xlbac fwd/bck, 20xSSH, 10 Tempo Merkins, 10 Tempo Squats
THA-THANG:
Mosey to the large parking lot and “Belch” our way back towards the coupon pile. 5 merkins on every line then pop up and sprint to the next line. 10 rounds in total.

At the coupon pile, grab a CMU and complete the following.

5 exercises to choose:

  1. CMU Squats
  2. CMU Curls
  3. CMU Tricep Press
  4. CMU Thrusters
  5. CMU Swings

Over 5 rounds, pick one exercise and perform 50 reps, then run to the top of the stairs and perform 1 burpee, repeat with 40 reps, and so on down to 10 reps. Must perform all exercises, but you pick which round to do them.

Mosey over to the bright parking lot to meet the Kraken.

The Kraken: 9 cones spread out in a circle with an exercise written at each cone:

  1. Travoltas
  2. Star Jumps
  3. Heals-to-Heaven
  4. Diamond Merkins
  5. Bobby Hurley
  6. BBS
  7. Werkins
  8. Imperial Squat Walkers
  9. Monkey Humpers

Partner up and perform 25 reps of the exercise. One partner must crab walk and one must bear crawl to the light pole in the middle then back to the next cone.

Called time a little before one full round.

MARY:
20xFlutter Kicks, 20xFreddie Mercuries, 20xBBS, 20xPickle Pounders

COUNT-OFF & NAME-O-RAMA
13 HIMS with 1 FNG, Welcome Scrubs! Kudos for driving all the way from Clinton.
CIRCLE OF TRUST/BOM:
Plugged the book “Point Man” by Steve Farrar

Discussed the importance of Quantity vs Quality of time spent with our kids/family. It’s impossible to know when you will have a “teaching moment”, especially with younger kids. There is a major issue in America today and a lot of it stems from a lack of male leadership, hence the importance of F3’s mission. In order to make a lasting and impactful impression on our families, we need to be spending a lot of time with them. There is a negative trope often portrayed in media that fathers are supposed to spend “quality” time with their children (i.e. being the fun dad by taking kids for ice cream), however, we need to be sure we aren’t neglecting “quantity” time with our children.
MOLESKIN:
Shoutout to Dartgun for taking my jab at doing 50 thrusters to heart and knocking them out like the beast he is.
ANNOUNCEMENTS:
Hardship Hill this Saturday. Even if you’re not racing, consider coming out for a bit to check it out and encourage the team.

JUCO Shuffle

THE SCENE: 70 degree and not quite as humid
F3 WELCOME & DISCLAIMER: I am not a professional… 

WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 merkins In cadence
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence 20
THA-THANG:
Mosied to the Hard Knox parking lot for our first set of drills.

  • Merkin Leapfrogs (not the F3 name) across the lot.
  • Held plank while waiting on the 6.
  • Bernie back to the start
  • Mosey to the JUCO entrance
  • Squats while waiting on the 6
  • 8 count push-ups  x10
  • tricep dips on guardrail x10
  • two single filed lines running back to front sprints (indian runs)
  • flutter kicks x20
  • Mosey to coupon pile with a Crab Walk to the 6
  • Curls w/ coupon x25
  • Squat Thrusts w/ coupon x20
  • Triceps w/ coupon x25
  • Mosey to the rec center
  • Spring up the hill
  • Karaoke through cones
  • Bear crawl down the hill on the other side
  • Repeat (sans bear crawl) x1
  • Mosey back to the flag.

MARY:
Feddie Mercuries x20
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:
You guys inspire me both on and off the court. You push me to do more, be more, and I’m truly thankful for it.

Proverbs 3:5-6 NIV
Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight
MOLESKIN:
Prayer request: Guardrail’s coworker and his family also his FIL. West Coast Fires
ANNOUNCEMENTS:

Protect Your Critical Infrastructure

THE SCENE:  72 and clear.  Perfect for an IPC beatdown.
F3 WELCOME & DISCLAIMER:  Skipped. 
WARM-O-RAMA:
 Warmup OYO while we talk through the workout.
THA THANG:  IPC Week 2
MARY:  None
COUNT-OFF & NAME-O-RAMA:  23 of the best men I know

CIRCLE OF TRUST/BOM:

We remembered this morning, the 2,977 lives which were taken 19 years ago in New York City, Washington D.C., and Pennsylvania.  That number incudes 343 firefighters and 60 police officers who worked desperately to evacuate 25,000 people from the World Trade Center buildings before they collapsed.  Those lost were not just our countrymen – citizens of 78 different nations died in those tragedies.  It was a solemn day for the world.

After we mourned our dead, our challenge was to learn and apply lessons from that tragic day.  The events of Sept 11 exposed vulnerabilities in the national systems which protect us.  The Department of Homeland Security was created and charged with preventing future terror attacks – and the FBI has cataloged at least 42 major domestic terrorist attacks which were prevented in the nineteen years since 9/11.  In February 2003, a year and a half after the Sept 11 attacks, the White House released a report titled, “The National Strategy for the Physical Protection of Critical Infrastructure and Key Assets”.  Airports, interstates, powerplants, bridges – can you imagine a nation without them?  No, they are critical infrastructure – and they are vulnerable.  After the crisis that we went through, federal leadership recognized that we must dramatically improve how we protect these important assets from disaster and sabotage.

Let’s talk an application to your life, a specific challenge to think about, and a plea…

  • The Application:  Think about your personal “critical infrastructure”.  I’m not talking about your house…  I’m talking about your mind, your heart, your eyes, and your mouth.  These are essential to your vitality.  Can you imagine your life without them?  No – and they are vulnerableWe must dramatically improve how we protect these important assets from disaster and sabotage.
  • The Challenge:  What do you need to do to better protect your critical infrastructure?  Which one of these resonates with you?  Maybe you’re like me and they ALL hit home…
    • Your Mind: Philippians 4:8 “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things”.  What are you filling your mind with?  What do you think about day in and day out?  How do you allow your thoughts to persist – constructive or destructive?  What changes are needed for you to better protect your mind?   
    • Your Heart:  Proverbs 4:23 “Guard your heart above all else, for it is the source of life.”  What do you spend your energy, time, and treasure on?  What are you devoting yourself to?  Is that thing or cause worthy of your heart?    What changes are needed for you to better protect your heart?   
    • Your Eyes: Matthew 6:22 “The eye is the lamp of the body. So, if your eye is healthy, your whole body will be full of light”.  Do you feel full of light? What do you watch for leisure? Murder, adultery, pride – these are things that our God hates.  Are you consuming them as entertainment?  Do you gulp through your eyes fake pictures of fake naked women and fill your body with that counterfeit romance?  What changes are needed for you to better protect your eyes?   
    • Your Mouth: Proverbs 13:3 “Whoever guards his mouth preserves his life; he who opens wide his lips comes to ruin”.  Proverbs 15:4, “Gentle words are a tree of life; a deceitful tongue crushes the spirit.”  Do the words that come out of your mouth bring life and sweetness to a conversation?  Are you careful with your tongue – or do you wield that powerful weapon like a fool?  What changes are needed for you to better protect your mouth?   
  • The PleaDON’T WAIT UNTIL DISASTER HITS BEFORE YOU EVALUATE YOUR CRITICAL INFRASTRUCTURE AND MAKE THE NEEDED IMPROVEMENTS.  Don’t wait until you’ve been gut punched before you protect your mind, heart, eyes, and mouth.  Don’t wait until your marriage is falling apart before you finally admit that consuming pornography is mental adultery – and it has a very real and terrible impact on your relationship with the most important woman in your life.  Don’t wait until your kids are grown, gone, and want nothing to do with you before you realize that you were foolish with your tongue and that the destructive words you spoke over them brought death to that relationship. Don’t wait until you are laying on a bed one day breathing your last, to look back with regret and realize that you spent your thoughts and gave your heart to things which have no significance in eternity.

Evaluate your critical infrastructure and make the needed changes.  Break habits and start habits today.

MOLESKIN:

ANNOUNCEMENTS:

Valley Church is launching this Sunday – 5:00 pm at HVA.  See Booster for details.

Simple Workout, Simple Message, Simple Gospel

THE SCENE: All good.
WARM-O-RAMA:

SSH
Windmill
Tempo Merkins
Mt Climbers
Tempo Squats
Morrocan Night Clubs

THA-THANG:

Mosey to Brick Wall, Dora-up
– 100 Derkans
– 200 Dips
– 300 Irkins
Mosey to Freshmen Hill
– Run Up the Hill
– Freddy Mercury (25, IC)
– Run Down the Hill
– Flutter Kicks (25, IC)
Repeat 3x
Mosey back to AO (Squats, Lunges, Monkey Humpers along the way)

CIRCLE OF TRUST/BOM:

Simple Workout, Simple Message – That’s the Gospel
Isaiah 1: 16-17a
Wash and make yourselves clean.
Take your evil deeds out of my sight;
stop doing wrong.
Learn to do right; seek justice.
Eph 2:8-9
For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— not by works, so that no one can boast.
Rom 10:9-10
If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved.
Don’t make the gospel so complicated, simply accept the gospel and live it out.

 

JUCO: Iron PAX Week 1

THE SCENE: 70ish and muggier than a dark alley in NYC
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

6x Cherry Pickers, Sample of challenge exercises: Hand Release Release Merkins, Leg Raises, Jungle Boi Squats, BBS, Lunges, and Burpees

THA-THANG:
Iron PAX Week 1 Challenge

EMOM (Every minute on the minute) do 3xburpees. After burpees are complete work through the following:

  • 50 x Hand Release Release Merkins
  • 100 x Leg Raises
  • 150 x Jungle Boi Squats (2 Scoopz Style)
  • 200 x Big Boy Situps
  • 250 x Lunges (Forward)

MARY:
Definitely not, some PAX sat on the curb
COUNT-OFF & NAME-O-RAMA
20 HIMS with one FNG. Welcome Skybox! You picked an awesome day to start F3!
CIRCLE OF TRUST/BOM:
Be accountable. Told the story of PGA player Brian Davis in a playoff against Jim Furyk at Harbour Town. Brian hit his approach shot onto the beach (a hazard area). In a hazard area, your club cannot move anything out of the way on the backswing. Brian hit a great recovery shot onto the green, but was 99% sure that he had brushed one single reed out of the way during his backwing. Without hesitation he called over a rules official and notified them that he would be taking the penalty. As a result he lost the tournament. Brian was the only person in the world that knew about the infraction, but he had no second thoughts about calling it on himself. We need to hold ourselves accountable even when no one else knows about our failures. Strive to be more accountable to yourself, seek God’s help and forgiveness in those times that you have failed in private.

MOLESKIN:
The Iron PAX is a great challenge to push ourselves as hard as we can physically, but I view it more as a test of personal standards. F3 Greenwood continuously pushes for every PAX to strive for perfect form, which is a tough test in and of itself. My goal during the Iron PAX is to hold myself accountable on my form, I’m not perfect, but I’m gonna do my best to be. Understandably, some PAX will need to modify the workouts due to injuries or time constraints, but if you are able to complete it with perfect form, then do it!
ANNOUNCEMENTS:
Hardship Hill is October 3rd, we’ll need to schedule a date to build the obstacles that JUCO is responsible for.