F3 Knoxville

Monday = Tabatas, Bear Crawls and Burpees

THE SCENE
34 and Clear

Welcome & Disclaimer

 

THE THANG
COP
SSH x30 (IC)
Tempo Squats x15 (IC)
Tempo Merkins x15 (IC)

Line up on curb
Run to far curb, stop half way and do 3 burpees, run back
4ct Diagonal Lunges x14(IC)
Run to far curb, stop half way and do 3 burpees, run back
Dive Bombers x15 (IC)
BAC Fwd x12 (IC)
BAC Bkwd x12 (IC)
Run to far curb, stop half way and do 3 burpees, run back

 

Tabata Terror
Divide up into 4 stations.  At each station, complete the exercise listed using at Tabata format (8 rounds, 20 seconds on 10 seconds off).  After eight rounds rotate counter-clockwise all the way around the parking lot and to the next station.

Exercises:

  • Station 1: Merkins
  • Station 2: Froggy Squats
  • Station 3: Dry Docks
  • Station 4: Tuck Jumps

 

Bearway to Heaven
Bear crawl suicides in the parking lot with burpees in the middle of each suicide.

Bear crawl to first line perform 7 burpees, bear crawl back.  Bear crawl to second line, 6 burpees, bear crawl back.  Continue until you get to 7th line, perform 1 burpee and bear crawl back to start.

 

MARY
American Hammers – x20 (IC)
4ct Flutter Kicks x20 (IC)

 

COT
Number off and Name-O-Rama – 27 PAX

 

BOM
“Never mind likes and dislikes; they are of no consequence.
Just do what must be done. This may not be happiness, but it is greatness.”

– George Bernard Shaw

I’m convinced that our culture’s relentless pursuit of comfort and convenience has robbed us of any sense of significance and meaning.  A life lived for self eventually implodes, leaving men empty and filled with regret.  We are not created for comfort, we are created for purpose and impact.  The pursuit of comfort and convenience breeds complacency.  The pursuit of purpose and impact fuels greatness.  We were made for greatness.

The thing is, we’ve confused greatness with success.  Martin Luther King Jr revealed the secret to greatness, “Everyone has the power for greatness, not for fame but greatness, because greatness is determined by service.”  It’s not what we get, it’s what we give.

Every day we wake to multiple opportunities to serve, opportunities for greatness.  Keep your eyes and hearts open brothers.  When you see the opportunity…seize it!  If it’s hard, embrace it!  The world is waiting for men of integrity and courage to assume their roles and lead.  You don’t need permission, you have already been commissioned.

 

Submitted by Cap’n Crunch

Ups and downs in the garage

THE SCENE: 56 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperials walkers
Bat wings
Tempo lunge
SSH
THA-THANG: Mosey to 11th Street parking garage.  Circle up and perform three minutes of planks, alternating every fifteen seconds between high plank (merkin position) and low plank (on elbows).  Recover for ups and downs routine.

Perform exercise/number of reps written at same place on each level of parking garage.  Once exercise completed, run up to the next level for next exercise.  Going up exercises as follows:

  • Carolina dry docks x20
  • Ranger merkins x20
  • Hurpees x10 (hand release burpees)
  • Offset merkins x20 (one hand on curb, one on ground, either 10 each or swap hands each rep)
  • Wall worm (bear crawl sideways with feet elevated on parking garage wall, hands on ground)

Recover and 10 count.  Each spot coming up also had a down exercise, which we did the same just working back down.  Going down exercises as follows:

  • Burps x20 (low squat, kick feet out behind to merkin position and back, never stand up or do merkin)
  • Squat jumps x20
  • Plank jacks x20 on four count
  • Pistol squats x20 (10 each leg)
  • Burpees x10

Recover and 10 count.  Line up along parking garage wall.  Dirty hookups x10, then 20 sec wall sit.  Rinse and repeat these two exercises for three total rounds, increasing duration of wall sit time.  Recover and 10 count.

New routine, “It Pays to Be a Winner” – static hold or exercise performed until failure, winner gets to pick exercise and number of reps for the rest of the PAX, winner must lead the exercise but only has to do half the reps.

First iteration – plank position.  Winner was Magic Mike, exercise was reverse crunches
Second iteration – Al Gore.  Winner was Reverb, exercise was flutter kicks
Third iteration – jailbreak to other end of garage.  Winner was Reverb, exercise was BBSUs
Fourth iteration – jailbreak up ramp at Careless’s request.  Winner was Reverb, just mosey back down

Mosey back to start point for Mary.

MARY:
High Dolly’s
Captain Thor
COUNT-OFF & NAME-O-RAMA
Fantastic Four: Magic Mike, Careless, Reverb, Abort

Singing in the Rain

THE SCENE: 57 Degrees and Rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BAC, Mtn Climbers, Tempo Squats, Tempo Merkins
THA-THANG:
Millenial: 100 Reps then Run 100 Meters – Do this 10 Times and a total of 2000

The Reps: SSH, Lunges, Merkin, Barrier Jumps, Mtn Climbers, Flutter Kicks, Squats, BBS, Jumping Lunge, American Hammer

MARY:
Circle of Pain, Flutter Kicks

MOLESKIN:
The type of man that comes to F3 is the type of man that holds himself to a high standard. When screw up we can be very hard on ourselves. Remember God’s grace and accept that grace.

Year 1

THE SCENE: 57° and wet wet wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
Small and big arm circle backwards and forwards
Michael Phelps
Two laps jogged (yogged) around the parking lot
THA-THANG:
Pull 4 cards from exercise deck and do what’s on the cards then run the 1/3 mile loop. Repeat. We pulled a lot of sprint cards, several bear crawls and random exercises.
MARY:
Last lap on the 1/3 mile loop we Indian ran then did:
V-ups x 20
Side Vs x 20
Banana for 30 seconds
COUNT-OFF & NAME-O-RAMA
9 men
CIRCLE OF TRUST/BOM:
A year ago I was by myself in my basement, not pushing myself. Not getting better. Just stagnant. Thanks to Pinnochio and Fins I found out about F3 and through that rucking. Now I continually push myself to keep up with Drifter and Woodshack, I have a huge group of friends I wouldn’t have met otherwise. I feel I have a purpose and people to be accountable to when I wake up at 4 am. I’m thankful for you guys for giving it your all when you’re out here. Everyone one of you have moved me in some way with your hard work, your encouragement and your excellent BOMs.
MOLESKIN:
Pinnochio says I suck at shuffling cards.
ANNOUNCEMENTS:

Jumpin’ Jack Flash Route 66 and Suicides

THE SCENE: 7 am, 42 degrees, humid, partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, cherry pickers, baby arm circles forward and backward, tricep stretches, .
THA-THANG:
Route 66 – 4 rounds

  1.  Plank jacks (4 ct)
  2. Smurf jacks (4 ct)
  3. Crab jacks (4 ct)
  4. Star jacks (single ct)

Bernie Sanders uphill between rounds 2 and 3

Mosie to dock area

  • 20 decline merkins
  • 20 Hello Dollies (4 ct)
  • 20 Superman swims

Mosie to small hill – crawl bear up hill

Mosie to soccer fields for 3 rounds of suicides:

  1. Apache – run to quarter field, backpedal to baseline, run to mid field, backpedal to baseline, run to 3/4 field, backpedal, run full length, backpedal full length.
  2. Bear crawl to quarter field, lunge to mid field, broad jump to 3/4 field, bear crawl to baseline, run back
  3. Regular running suicide, quarter, mid, 3/4, opposite baseline and back.

Mosie to baseball diamond – 10 pull-ups in dugouts, 1 trip around the bases.

Mosie to pavillion – 20 pull me ups on picnic benches

Mosie to playground – 20 American hammers (4 ct) 20 flutter kicks (4 ct)

Mosie up hill to AO.

MARY:
See 2 rounds on playground.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
With the hearings for Judge Cavinaugh, it had me thinking about my past.  We have an accuser against us every day, bringing up our past, trying to bring us down.  But we also have an advocate.  Jesus stands with us, and says Yes, he does have this in his past, but I paid his debt, and now he is free to be the man, husband, father, leader, etc. that I created him to be.  So walk with that in mind this week that despite our past, Jesus has made a way for us to be HIMs.

ANNOUNCEMENTS:
F3 3 yr anniversary, F3 Cleveland launch.