F3 Knoxville

Author: F3 Knox

Thunderdome

THE SCENE 74 and humid

F3 Welcome & Disclaimer

THE THANG
COP
SSH x 32 (IC)
Windmill Merkins x10 (IC)
Toy Soldiers x10 (IC)
Diagonal Lunges x10 each leg (IC)
Arm Circles Forward x10 (IC)
Arm Circles Backward x10 (IC)
Imperial Walkers x10 (IC)

Mosey to amphitheater.  Once at amphitheater divide into two groups.

Thunderdome!
Group 1
Stairway to Glory
Break down into teams of 3.  2 men stay at the bottom of the stairs, 1 at the top.  1 man will alligator crawl up the steps.  Once at top the man at the top will step-squat down the steps.  Man at the bottom then alligator crawls to top and the circle continues!

While waiting at the bottom:
Decline Merkins
Bulgarian Split Squats

While waiting at the top:
Let me Ups
Reverse Lunges

Group 2
Fast and Furious (HIITs – 20sec on 10sec rest)
R1: Diamond Merkins 10 Rounds
Run around the pavilion

R2: Star Jumps 10 Rounds

Groups flip flop

Mosey back to start point

MARY
Freddie Mercurys x20 IC
Flutter Kicks x20 4ct IC

COT
Number Off and Name-O-Rama – 20 PAX

BOM
Genesis 1: 27 tells us explicitly that God created man and woman “in his own image, … male and female he created them.” In this passage, the word male is translated from the Hebrew word zakar, which means “the remembering one.” What a curious word to describe a man. One might have expected a word meaning “the strong one,” “the one who leads,” or “the powerful one.” But instead man is described as the one who remembers. Why? What is a man supposed to remember? Should he be better at remembering where he left his keys? Should he work harder at recalling important dates, like anniversaries and birthdays? If that’s what it means for a man to be the remembering one, then all but the most compulsive among us are in trouble. The idea of remembering carries a far more profound significance. It means first that we have something important to remember; second, it suggests we have a reason to remember.

We are created to remember a greater story, a deeper reality, a higher identity and an eternal purpose.

But it’s not just about us.  Deuteronomy 4:9-10
“Only take care, and keep your soul diligently, lest you forget the things that your eyes have seen, and lest they depart from your heart all the days of your life. Make them known to your children and your children’s children— 10 how on the day that you stood before the Lord your God at Horeb, the Lord said to me, ‘Gather the people to me, that I may let them hear my words, so that they may learn to fear me all the days that they live on the earth, and that they may teach their children so.’

Men are called to pass on something important to future generations: not just a passing on of history but a passing on of the memory of God in our lives.

MOLESKIN
PAX came to work and work we did.  It’s amazing what you can do with a few stairs and a desire to get better.  Great work as always…this PAX knows nothing else!

Monday Morning Mayhem

THE SCENE
A tender, 75-degree kind of gloom

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop
High Knees
Michael Phelps
Baby & Big Arm Circles

HIT THE DECK!
Location: Parking Lot
Duration: 25 Minutes

Instructions: Split group in 2, each receives deck of cards
Each suit is an exercise.  One person pulls a card at random, do the Exercise and the Number of them indicated by the number on the card. Do this til deck is done.
Exercises:
Hearts: Burpees
Diamonds: Merkins
Clubs: Squats
Spades: Big Boy Situps
Face Cards = 10
Aces = 15
Totals reps – 99 merkins, 99 burpees, 99 squats, 99 BBS

Get coupons and mosey to baseball field

ROUND THE BASES
Location: Baseball field
Duration: 10 Minutes (6:00-6:13)

Instructions: Start @ Home plate
Lap 1 – Lunge with coupons around the bases
At 2nd base, Drop Coupons in the DIRT and SPRINT to Centerfield Fence
Finish Lunges to Home
Lap 2 – Standing Broad Jumps
At 2nd, Drop Coupons in the DIRT and SPRINT to Centerfield Fence
Finish Broad Jumps to Home

Rinse and Repeat 2x (4 times around the bases)

Wrap up with pull-ups x15

Mosey back to parking lot for COT

COT
Number off and Name-O-Rama

BOM
Proverbs 25:28 “A man without self-control (discipline) is like a city broken into and left without walls.” Remember the importance of self control. Without it we are like a broken down city, our lives are vulnerable to attack and decay. Pursue the Holy Spirit’s help in overcoming temptation and having self control

Everything is Better with Bros and Tunes

THE SCENE
75 and muggy

F3 Welcome & Disclaimer

THE THANG
COP
Swinging arm stretch OYO x10, Hold in hug position
BACs IC x10 forward, IC
BACs IC x10 backward, IC
Upper back stretch—hold for 15 seconds
Chest stretch—hold for 15 seconds
Arm & shoulder stretch—hold for 15 seconds (each arm)
Shoulder stretch—hold for 15 seconds (each arm)

Chumbaburpee
“Tubthumping” by British alt-punk band Chumbawumba
Execute a burpee @ “I get knocked down / But I get up again,” SSH continuously throughout song

(Total burpees = 27)

Mosey to Little Everest, Bernie Sanders to top.

Captain Therkins
At the top, circle up for Captain Therkin (Captain Thors + 5 Merkins) for time
“Started from the Bottom” by Drake (2:54)
“I Know” by Christian hip-hop artist Lecrae (3:16)

(Total = 7 sets done)

Mosey to Docks

DORA Lite
Partner up!
50 merkins – 50 BBSUs – 50 squats
“Gravity” by Christian hip-hop artist Lecrae (featuring J.R.)
“Wake Me Up” by Swedish electronic musician and DJ Avicii

Mosey back to start point

Halo-lujah
PAX get in a circle and keep arms raised.  Pass a CMU around the circle over head. As soon as you pass, execute 10 merkins.
“Fix My Eyes” and “To the Dreamers” by Australian-American pop duo For King & Country (approximately 7 minutes)

La La Leggy
Squats x20 IC
Lunges x20 IC
Drop lunges x20 IC
Squat jumps x20 IC
Calf raises x20 IC
“Can’t Stop the Feeling!” by Justin Timberlake (3:56)

Cash Out
ATMs – Cap’n Crunch

COT
Number off and Name-O-Rama

BOM
Attitude of Gratitude
“It’s not about latitude; it’s about attitude.”
“Are you humbly grateful or grumbly hateful?”

“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”
Hebrews 12:1-2

“Therefore lift your drooping hands and strengthen your weak knees, and make straight paths for your feet, so that what is lame may not be put out of joint but rather be healed.”
Hebrews 12:12-13

“Therefore let us be grateful for receiving a kingdom that cannot be shaken, and thus let us offer to God acceptable worship, with reverence and awe, for our God is a consuming fire.”
Hebrews 12:28-29

MOLESKIN
On a warm and muggy morning, the PAX enjoyed the sounds of America, from Chumbawumba to Drake. Mumblechatter was flowing before the Chumbaburpee commenced; it continued, albeit at a lesser pace, as we worked our way up the Matterhorn and down by the water. We kept moving and got better together.

Two are Better Than One…

THE SCENE
71 and clear

Welcome and Disclaimer (Cap’n Crunch)

Pledge of Allegiance (led by Ratchet)

THE THANG
COP – Led by Cap’n Crunch & Local PAX
SSH x25 IC
Cherry Pickers x10 IC
Diagonal Lunges x10 each leg IC
Dive Bombers x10 IC
Imperial Walkers x15 IC
Forward Baby Arm Circles x10 IC
Backward Baby Arm Circles x10 IC

Partner up with a Battle Buddy and mosey to field

No Pain No Gain Sprints – Cap’n Crunch
 Start at orange cones set up in the field.  The exercise consists of:
–  Battle Buddy 1 performs 15 BBS while Battle Buddy 2 holds their feet in a plank position.
–  Battle Buddy 1 switches to merkins while Battle Buddy 2 sprints to a cone, completes appropriate burpees and sprints
   —  1st cone = 5 Burpees
   —  2nd cone = 10 Burpees
   —  3rd cone = 15 Burpees
–  Battle Buddy 2 then performs the series

Progression is 1st cone, 2nd cone, 3rd cone, 2nd cone, and 1st cone

When you finish plank it up.

Mosey to amphitheater.

120’s – Led by Local PAX Donatello
Starting at the bottom of amphitheater:
–  20 merkins, 5 box jumps to next landing
–  20 squats, 5 box jumps to next landing
–  20 merkins, 5 box jumps to next landing
–  20 squats

Rinse and repeat x3

That totals 120 merkins/squats (The address to the AO is 120 Commerce Street)

Grab your Battle Buddy and a spot on the low wall.

Bench Bonanza – Cap’n Crunch
This is done done with your Battle Buddy. Each round will be 2.5 min long and we 30 seconds rest between rounds. Partner 1 does Exercise 1 while partner 2 does Exercise 2, then flip flop until time is up.
–  Rd 1 = Exercise 1 – Step Ups x15/leg; Exercise 2 – Bench Dips
–  Rd 2 = Exercise 1 – Bulgarian Split Squats x15/leg; Exercise 2 – Derkins
–  Rd 3 = Exercise 1 – Reverse Pickle Pounders (feet on wall); Exercise 2 – Push-off Incline Merkins

Abs – Dealer’s Choice
Flutter Kicks x15 IC
Boat/Canoes IC
Crunch Frogs x15 IC
Captain Thors x5 IC

 

COT
Number off & Name-O-Rama
27 PAX including 3 FNGs

BOM
The theme of the morning was “better together.” We partnered up with a “Battle Buddy” for the morning to push and encourage each other through the workout. One of the characteristics of a sad clown is he lives a lonely, isolated life…F3 is the antithesis of that! We live by the simple truth that we are exponentially stronger physically, mentally and spiritually together than alone. Initially, most men come to F3 to work on themselves, which is a good thing, but soon we all learn that iron truly does sharpen iron. Something powerful happens to a PAX when men start showing up for each other as much for themselves. As Solomon says, “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!” (Ecclesiastes 4:9-11). We put this into practice this morning, and each of us leave better because of it.

MOLESKIN
When the K-Town PAX met up to head to Johnson City we didn’t know what to expect, but spirits where high and we were ready to met our new brothers. When we got there and Donatello was waiting for us and rolled out the red carpet. YHC can say right now…the men of JC get it! They showed up ready to work and killed it. Mumblechatter was high and the camaraderie was instant with our F3 Tennessee brothers.

Burpback Mountain

THE SCENE
70 and humid

Welcome and Disclaimer

THE THANG
COP
SSH x20 IC
Divebombers x10 IC
Toy Soldiers x10 IC
Calf raises x12 IC
Baby Arm Circles x20 IC

4 Stations
Four stations set up in the four corners of the parking lot.  Progress from one station to another as follows:
1. Shoulder Press with coupon. Bear Crawl to Station 2
2. 20 merkins. Crab walk to Station 3
3. 20 Big Boy Sit ups. Duck walk to Station 4
4. 20 squat jumps. Broad jump back to Station 1

Rinse and repeat x3

Mosey to Everest for some Burpback Mountain.

Burpback Mountain
Pick a partner DORAs. While one partner does burpees, other partner runs Everest twice.  At the top each time he does 5 American Hammers.  Once your partner comes back from the second run, partner 2 runs Everest and partner 1 does burpees.  Repeat until you have combined for 100 burpees.

Mosey back to AO for Abs

ABS
Boat/Canoe led by Bookworm
American Hammers x25 IC (led by Dial Up)
COT
Number Off and Name O Rama

BOM
Find time with the Lord and rest with Him. Don’t be afraid to pray for big and great things, because we are meeting with a big and great God who wants the best for us.

MOLESKIN
The PAX was focused and ready to work. It was good to see some newer faces staying consistent and coming out on a Friday. PAX tackled Burpback Mountain and crushed it, returning to the AO in high spirits.