F3 Knoxville

Author: Capn Crunch

Sprints Anyone?

THE SCENE
40 and Clear

Welcome and Disclaimer

WARM UP
COP

  • SSH x30 IC
  • 4ct Tempo Squats x12 IC
  • 4ct Windmills x12 IC
  • Burpees x5 OYO
  • 4ct Dive Bombers x10 IC
  • 4ct Mountain Climbers x15 IC
  • Little Arm Circles x12 each Forward and Back IC
  • Run a lap around the parking lot.

Line up on the side of the parking lot.

THA THANG
Ascent
Each person will complete the following three exercises for the prescribed about of time per round with 20 second break between rounds. Each person chooses which cone they will sprint to: Yellow = normal, Orange = advance.

Exercises (FORM MATTERS!):

  • Dry Docks
  • BBS
  • Jump Squats

Rounds:

  • Rd 1: Complete each exercise for 10 seconds then sprint to the cone, 2 burpees and back.
  • Rd 2: Complete each exercise for 20 seconds then sprint to the cone, 2 burpees and back.
  • Rd 3: Complete each exercise for 30 seconds then sprint to the cone, 2 burpees and back.
  • Rd 4: Complete each exercise for 40 seconds then sprint to the cone, 2 burpees and back.
  • Rd 5: Complete each exercise for 30 seconds then sprint to the cone, 2 burpees and back.
  • Rd 6: Complete each exercise for 20 seconds then sprint to the cone, 2 burpees and back.
  • Rd 7: Complete each exercise for 10 seconds then sprint to the cone, 2 burpees and back.

Mosey to new parking lot on the other side of the playground

Endurance Sprinter
Men will run the following 5 rounds doing the exercises listed…

Rounds:

  • Rd 1: Perform exercise 1, sprint to the first cone then sprint back.
  • Rd 2: Perform exercise 2, sprint to the first cone and back, second cone and back.
  • Rd 3: Perform exercise 1, sprint to the first cone and back, second cone and back,
    third cone and back.
  • Rd 4: Perform exercise 2, sprint to the first cone and back, second cone and back,
    third cone and back, fourth cone and back.

When you finish your round, hold plank positions and do shoulder taps until six arrives.

Exercises (Reps = x10, x15 or x20):

  • Rd 1: Wide Merkins
  • Rd 2: Narrow Squats
  • Rd 3: Wide Merkins
  • Rd 4: Narrow Squats

Rinse and repeat with the following exercises (Reps = x15)

  • Rd 1: BBS
  • Rd 2: Squat Jumps
  • Rd 3: BBS
  • Rd 4: Squat Jumps

Mosey to SP

MARY

  • 4ct Flutter Kicks x30 IC
  • Side Crunches Rt x25 IC
  • Sdie Crunches Lf x25 IC
  • 4ct Hello Dolly x20 IC

Cash Out: ATMs

COT
26 PAX including 1 FNG – Knee High

BOM
A good name is more desirable than great riches; to be esteemed is better than silver or gold.
Proverbs 22:1

Over the last two and half years we have seen literally hundreds of men come through F3 Knoxville.  No matter whether they’ve stayed or moved on, they have contributed to what it means to be a part of F3, what it means to be a HIM.  When we wear the “F3” it means something.  It symbolizes a pursuit to reject passivity, accept responsibility, lead courageously and expect a greater reward.  It is worn by everyday men who are seeking to live extra-ordinary lives as men of impact.  Every day we have an opportunity to grow and help others grow as well.  This is both a gift and a stewardship.  My prayer is that as each of us leave there this morning, we will choose to be men of integrity, courage, humility and love.  That we will not only live up to, but contribute to the reputation this PAX has built over the last two years.

Now let’s get after it!

 

Submitted by Cap’n Crunch

Rucking The Burbs

THE SCENE
58 and Clear, rain at the very end

 

THA-THANG
Ruck 1 mile down the Greenway to Gallaher View towards Middlebrook Pike.
Stop for 6 Rounds (with a ruck) of the following:

  • 6 Burpees
  • 6 Merkins6 Squats (ruck on back)
  • 6 Lunges (each leg)
  • 6 Thrusters
  • 6 Overhead Squats

 

Ruck another 1.5 miles (approx. 2.5 total) to Fellowship Church.
Stop in the parking lot for 4 Rounds (with a ruck) of the following:

  • 6 Ruck curls
  • 6 Ruck ground to overheas
  • 6 Overhead Tricep extension
  • 6 Overhead Ruck presses
  • 6 Ruck swings (Kettlebell swings)
  • 6 Ruck upright rows

Ruck another 2 miles back to SP (approx. 4.5 total) through the West Hills neighborhood (Indian Run style) back to West Hills Park.

Ruck one round of the parking lot, including Bernie up Lover’s Lane. (approx. 5 miles total).

 

Mary
Circle up for 2 rounds of 4ct Flutter Kicks x30 IC

Jump in the car as the rain comes down!!

Let’s Just Get After It!

THE SCENE
57 and Clear

 

Welcome and Disclaimer

 

WARM UP
COP

  • SSH x30 IC
  • 4ct Mountain Climbers x10 IC
  • 4ct Merkins x10 IC
  • Imperial Squat Walkers x10 IC
  • Little Arm Circles x10 each Forward and Back IC
  • Cherry Pickers x10 IC
  • 5 Burpees

Mosey to side of the parking lot and get a battle buddy.

 

THA THANG
Partner Burpee Suicides
Both men stand along the curb at the orange cones.  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 7 minutes.

Mosey to new parking lot.

 

Triple Man Sprints
2 men at Cone 1 (near side orange cone) and 1 man at Cone 2 (far side orange cone).  One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone (x10 or x15 reps), stopping in the middle at the yellow cone to do 2 burpees.  Then man at Cone 2 runs to Cone 1 while other men do exercises (either x10 or x15 reps).  First man now runs to Cone 2.  Rinse and repeat for 7 minutes, 3 rounds.

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

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

Rd 3: Lower Body
Cone 1 = Prison Squats / Skaters
Cone 2 = Lunges / Side Lunges

Mosey back to SP.

 

MARY

  • 4ct LBCs x20 IC
  • Side Crunches Rt x20 IC
  • Sdie Crunches Lf x20 IC

 

COT
37 PAX including 3 FNGs – 8 Track, AAA and Downhill

 

BOM
“Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”

Kings Solomon, Ecclesiastes 4:9-12

The sequoia redwood trees located in California, are some of the biggest trees in the world. The General Sherman is, in fact, noted as THE largest known living single stem tree on Earth! It is 275 ft tall, 25 feet in diameter, and is approximately 2,500 years old.

 Something that huge must have an incredible root system that goes down deep in order to stand that tall. Not the case at all. The sequoia redwood trees have a unique root system that is a marvel, compared to their mammoth size.

Their roots are relatively shallow. There is no tap root to anchor them deep into the earth. The roots actually only go down 6-12 feet, and yet, these trees rarely fall over. They withstand strong winds, earthquakes, fires, storms, and prolonged flooding. How can something up to 500 tons, reaching over 350 feet in height, and live for many centuries remain standing with roots only going down about 10 feet?

The interesting thing about the redwood tree is that their root system is intertwined with the other redwood trees, literally holding each other up. The trees grow very close together and are dependent on each other for nutrients, as well. Only redwoods have the strength and ability to support other redwoods.

So, beneath the surface of these humongous, tall, statuesque trees are roots like a army of men who have their arms interlocked, standing and supporting each other. They are preventing the adversaries of life from knocking each other down. They are also making sure there is plenty of nutrients for growth to continue.

To me, the PAX is like a forest of redwoods. We are stronger TOGETHER.  We grow, challenge and support each other as we each strive to reach our potential physically, mentally, relationally and spiritually.

Green Day Beatdown

THE SCENE
52 and Dreary

 

Welcome and Disclaimer

 

WARM UP
COP

  • SSH (aka Flying Falcons!) x25 IC
  • 5 Burpees
  • Tempo Squats 15 IC
  • Little Arm Circles x10 each Forward and Back IC
  • 5 Burpees
  • Diagonal Lunges x15 IC
  • 5 Burpees
  • Dive Bombers 15 IC
  • Two laps around the parking lot

Mosey to bottom of the hill

 

THA THANG
Jacob’s Ladder
Run up hill, do 1 burpee, run down.  Repeat adding 1 burpee until you get to 7

Mosey to pavilion

 

1-2-3 Pyramid on Benches
Do the following:
1 Box Jump, 2 Decline Merkins, 3 Squats.

Repeat adding one rep to the first exercise and multiplying that number by 2 and 3 for the other exercises until you get to 10, 20 and 30 reps respectively.

Mosey to new parking lot

 

Parking Lot Work
Cones placed at 10, 20, 30, and 40 yards

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees
  • Round back to start
  • 6 minute AMRAP

 

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 4ct Dlu
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 10 4ct LBC
  • Run back to start
  • 2 rounds

Mosey to bottom of Cardiac Hill.

Stop halfway for 10 Hand-release Merkins

 

Cardiac Circuit
Do the following:

  • Base – 15 Merkins
  • 1st curve – 15 4ct Mountain Climbers
  • 2nd curve – 15 Dry Docks
  • 3rd curve – 10 Iron Mikes (each leg counts)

Mosey to the SP in the parking lot for abs.

 

 

MARY
4ct American Hammers x25 IC

 

COT
16 PAX

 

BOM
Iron sharpens iron is more than just a tag line, it is the heart of what F3 is all about.  Each man, by being part of the PAX, on any given morning is choosing to reject passivity and accept responsibility for himself and the men on his left and right. That is the “secret sauce” of F3.  It is what helps men to see growth in their own lives and impact the world around them.

 

 

Submitted by Cap’n Crunch

Boom!

THE SCENE:
54 and slight drizzle

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x25 IC
4ct Squat x15 IC
4ct Imperial Walkers x15 IC

Count off into teams of 5 and then mosey to the top of the hill next to the parking lot.

THA-THANG:
Bumper Circuit
One group at Stations 1-3, two groups at Station 4. When Q says “go” one team at Station 4 makes the loop to cone 1.  All other groups do the exercise at the cones, alternating between the exercises.  When the group running gets to Station 1 all the groups shift and the group at Station 4 runs the loop. Rinse and repeat.  All exercise are done in either x10, x15 or x20 rep sequences based on physical ability.

  • Station 1 (at new retaining wall on the trail)
    • Box Jumps & Dips
  • Station 2 (front parking lot)
    • Dry Docks &
  • Station 3 (side parking lot)
    • Wide Merkins &
  • Station 4 (Top parking lot)

MARY

COUNT-OFF & NAME-O-RAMA
38 PAX

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:
CSAUP – Bomb Shelter Run THIS SATURDAY!