F3 Knoxville

Author: Capn Crunch

Muggy Friday

THE SCENE
Low 70s & muggy

F3 Welcome and Disclaimer

THE THANG
COP
Imperial Walkers IC x 10
Tempo Squat IC x 10
This/that/these/those stretches

Indian run toward the Asylum building

Cone course of 5 cones + steep hill.  3 laps around the course performing exercises at each cone.
Everything on a single count x 20 reps.
Rd1:  Hello Dolly , Diamond Merkins, Squats, Downhill bear crawl, Dive Bombers
Rd2:  Squat Jumps, American Hammers, Dry Docks, Burpees, Smurfjacks
Rd3:  Starjacks, Iron Mikes, Plankjacks, Box Cutters, Wide Merkins

Mosey back to hill beside AO

Battle buddy up & grab 1 CMU per pair.  Buddy A runs to top of hill and performs 10 Windmill Merkins while Buddy B does the following.
Rd1:  Curls
Rd2:  Overhead Press
Rd3:  Upright Rows

Pyramids.   10 reps of each exercise with a 10 pace bear crawl out & back between rounds.
Rd1:  Merkins
Rd2:  Merkins, Squats
Rd3:  Merkins, Squats, Big Boy Situps
Rd4:  Merkins, Squats, Big Boy Situps, Lunges

Final minute:  1 minute of Merkins

COT
Number Off and Name-O-Rama

BOM
Does your marriage serve as a witness for Christ?  How do you treat your wife…do you treat her as a daughter of God, just like you want to be treated as a son of God?  When other people look at your relationship with your wife do they see a picture of the gospel?

I recently watched a video series that revolved around these questions and it really impacted me.  The take home point was that I do indeed need to be looking at my marriage in light of eternity.  Instead of focusing on the benefits or frustrations I personally receive from my marriage, I need to put the focus on Christ.  Once I do that I become stronger and more purposeful in everything I do.  I no longer focus on how my wife has frustrated me, or made me mad, or how she doesn’t live up to stereotypical expectations.  Rather, I begin to view her as my partner for sharing the gospel.  Marriage is a perfect union that is a picture of how Christ loved the church and we should be using our marriages to bring glory to Him.

Burpee and Stuff…

THE SCENE
70 and damp

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x30 IC
– Burpees x10 OYO
– Cherry Pickers x10 IC
– Tempo Squats x10 IC
– Burpees x8 OYO
– Arm Circles Forward x12 IC
– Arm Circles Backward x12 IC
– Burpees x6 OYO
– One lap around the parking lot

Circle up under street lamp.

Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:
– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:
– Exercise 1 = Burpees
– Exercise 2 = Narrow Squats
– Exercise 3 = Wide Merkins
– Exercise 4 = Tuck Jumps
– Exercise 5 = Dry Docks

Mosey to curb and partner up in teams of 3

Triple Sprints
2 men at Cone 1 (yellow cone) and 1 man at Cone 2 (yellow cone).  One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone, stopping in the middle at the orange cone to do 3 burpees.  Then man at Cone 2 runs to Cone 1 while other men do exercises.  First man now runs to Cone 2.  Rinse and repeat for 6 minutes.

Upper Body
– Cone 1 = Diamond Merkins / Carolina Dry Docks
– Cone 2 = Shoulder Taps / Superman Swims

Abs
– Cone 1 = American Hammers / Lance Armstrongs
– Cone 2 = Flutter Kick / Hello Dollys

Lower Body
– Cone 1 = Prison Squats / Skaters
– Cone 2 = Lunges / Side Lunges

COT
Number Off & Name-O-Rama (11 PAX)

BOM
Bless those around you.  Create memories, give life…consider others more important than yourself.

MOLESKIN
This was my first venture to JUCO, but won’t be my last.  The men came to work and that is exactly what they did.  Encouraged one another, pushed each other…HIMs every one!

The Power of Three

THE SCENE
68 and Muggy

F3 Welcome & Disclaimer

THE THANG
COP
– SSH 25x (IC)
– Side Lunges 10x each leg(IC)
– Burpees x10 OYO
– Dive Bombers 15x (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)
– Burpees x10 OYO

Divide into 3 groups and mosey with your group to the specified area…
– Group 1: w/Woodshack to flag pole / pavilion area
– Group 2: w/Pfiffer to hill near parking lot
– Group 3: w/me (Cap’n Crunch) stay in parking lot

Group 1
Circuit Circus
Divide up and head to 5 Stations (in the pavilion area).  PAX perform the prescribed exercises at the station and then move clockwise to the next station.  Continue rotating until time is up.
– S1: 10 Burpees & 20 Reverse Pickle Pounders
– S2: 15 Superman Swims &20 4ct Flutter Kicks
– S3: 10 Chin-ups & 20 Prisoner Squats
– S4: LCS Shuttle (Lunge to 1st cone, Bear Crawl back to 2nd cone, Sprint to 3rdcone and back)
– S5: 20 Derkins & 20 Let Me Ups

When relieved by Group 3, gather together and mosey to the hill.

Group 2
CMU Back Blaster
Get with a Battle Buddy.  Battle Buddy 1 runs to top of hill, does 3 burpees then back down.  Battle Buddy 2 does 1 of 3 exercises while Battle Buddy 1 is running.  When Battle Buddy 1 gets back they switch.  Do rotate through the three exercises and repeat until time ends.

Exercises:
– CMU Press
– CMU Swing
– CMU Bent Over Rows

When you see Group 3 move, gather together and mosey to parking lot.

Group 3
Escalation
Partner with Battle Buddy of similar fitness level. There are six drills, each has an exercise to be completed on the spot and an exercise involving shuttle run of some type.  One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.

Each drill will be 1:45 with 20 seconds rest in between each set.

Drill Shuttle Exercise Exercise at the Cone
1 Sprint x2 Diamond Merkins
2 Bear Crawl Star Jumps
3 Lunges Burpees
4 Sprint x2 Carolina Dry Docks
5 Bear crawl Squat Jumps
6 Lunges Burpees

When time is up, gather together and mosey to flag pole/pavilion area to relieve Group 1.

Groups rotate until time is up

COT
Number off & Name-O-Rama

BOM
The opposite of manhood isn’t womanhood, it’s boyhood!  Our goal as HIMs is to always be moving forward own the road of maturity (RFP).  What F3 has taught me is that growth (physical, relational and spiritual) comes through challenge, consistency and comradery.

  • Physical: Take your DRP (Daily Red Pill)
    • Challenge – Get up and get out in the gloom!
    • Consistency – Daily
    • Comradery – the PAX
  • Relational: No lone ranger
    • Challenge – Reject passivity and engage with family, friends, co-workers and neighbors
    • Consistency – Daily
    • Comradery – the PAX
  • Spiritual: Luke 9:23, “And he said to all, ‘If anyone would come after me, let him deny himself and take up his cross daily and follow me.’”
    • Challenge – Obedience and faithfulness
    • Consistency – Daily
    • Comradery – the PAX and Jesus himself (“follow me”)

MOLESKIN
This morning we had a special guest from a local news affiliate.  He came to do an online piece on F3.  He asked if I thought I could get a good sized group out on a Wednesday morning at 5:30am…61 PAX including 3 FNGs answered with a resounding “HELL YEA!”  For me, this sums up F3 Knoxville.  Over the pas 18 months this PAX has set the bar and then surpassed it when it comes to heart, passion, and dedication.  They work hard, play hard and always have each other’s six.  There is absolutely no questions…I’m a better man for being a part of this PAX, and Knoxville is a better city due to what these men are doing in each other.

OTB – GORUCK Prep

THE SCENE
60 and Clear

THE THANG
Ruck 3 miles

Routine Alpha
Partner up to practice fireman carry (to tree and back)

Then Partner PT
– 2 Rounds, Partner does exercises while other holds plank or Al Gore
+ Step Ups x10 each leg
+ Derkins x15
+ OH Lunges (x7 each side)
+ Turkish Get ups (x5 each side)
+ Jump Squats x15

Ruck 3 miles

Routine Beta
At Station 1:
– Merkins x20
– Squats x20
– BO Rows x20
Bear Crawl to station 2

At Station 2:
– OH Press x20
– Flutter Kicks (holding ruck) x20
– Curls x20
Crab Crawl (ruck in the front) back to Station 1

Rinse and repeat, AMRAP for 25 minutes

Ruck 3 miles w/Coupons

Pavilion Playtime

THE SCENE
63 and Stormy

Welcome and Disclaimer

THE THANG
COP
Squat Jacks 10 xIC
Triple Merkins (Regular – Wide – Diamond) 4ct x10 IC
Diagonal Lunges x10 each leg IC
Baby Arm Circles Forward x11 IC
Baby Arm Circles Backward x12 IC

The Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:

– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:
– Exercise 1 = Burpees
– Exercise 2 = Narrow Squats
– Exercise 3 = Dry Docks
– Exercise 4 = Tuck Jumps
– Exercise 5 = Merkins

Partner Circuit
Partner 1 – Lunge the length of the building, bear crawl back
Partner 2 – Alternate x20 Let Me Ups (on the picnic tables) and x20 4ct Flutter Kicks until Partner gets back

Switch. Rinse and repeat x3

10 to 1
Alternate BBS and Derkins doing 10 reps each exercise, then 9, and so on to 1

Cash Out
10 Box Jumps
15 Dips
Rinse and repeat, x3

COT
Number off and Name-O-Rama (6 PAX + 1 Skunk)

BOM
Ephesians 4:29 – Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.

HIMs are life-givers, not life-takers.  One of the most powerful ways we influence others around us is with our words.  Our words can either build up or tear down, the choice is ours.  What YHC has found, is we tend to get back what we give out!

MOLESKIN
Lightening thew us a curve ball this morning, but men showed up and put in work to get better.  We did an impromptu workout and it was a great morning.

In all honesty, YHC was ready to head back home and enjoy a cup of coffee, but when I saw my brothers getting out of their cars ready to push themselves and each other…I realized there was no place else I’d rather be.  Iron sharpens Iron!