F3 Knoxville

Bring It On Down to Burpee Town

THE SCENE: 40’s and clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 15 IC
  • Tempo Squats x 10 IC
  • Cherry Pickers x 10 IC

THA-THANG:
Mosey over to The Educator, quick stop for 10 warmup burpees

  • At bottom of the Educator – 10 burpees
  • Bernie up hill
  • Lunge from cone to cone, bear crawl back, sprint it out to end of parking lot
  • 10 BBS, 10 Merkins, 10 Squats
  • Head back down to bottom of hill – increase burpee count by 2 each lap
  • Mosey back to AO, quick stop for 5 cool down burpees

MARY:

  • Protractors
  • LBC’s until time

COUNT-OFF & NAME-O-RAMA
14 PAX
CIRCLE OF TRUST/BOM:
We all have our bad days, but at the end of the day we get to come home to our families and friends and sleep in our beds. We have men and women fighting for us overseas right now who don’t get that same privilege. They’re mothers, fathers, brothers, sisters, sons, and daughters who don’t know what the next day holds for them. Comfort is not a thing they get to experience. Some are missing the births of their children, deaths in the family, and other important moments so that they can serve our country. Some don’t ever return home at all. Be thankful that our lives as civilians are protected by them. Remember what some others are going through when you’ve had a rough day at work. Next time you see a solider in uniform, thank them for all they have done for us and make us proud to be Americans.
MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill approaching

Park at church for beatdown Saturday 4/14 due to event in Springbrook

11 is the magic number

THE SCENE: 47* – perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles forward x11
Arm circles reverse x11
Calf raises x11
Imperial squat walkers x11
SSH x22
THA-THANG:
Mosey over to amphitheater.  PAX line up along the edge of the stage.  Perform exercises with no rest between.

  • Side step ups left leg x11
  • Side step ups right leg x11
  • Box jumps x11

Once complete Al Gore waiting for everyone to finish.  Once everyone is finished perform next set of exercises no rest in between.

  • Derkins x11
  • Dips x11
  • Ranger merkins x11

Once complete plank and wait for everyone to finish.  Once everyone is finished, perform next set no rest between.

  • Side step ups left leg x11
  • Side step ups right leg x11
  • Box jumps x11
  • Derkins x11
  • Dips x11
  • Ranger merkins x11

Once complete Al Gore and wait for everyone to finish.  Once everyone is finished, repeat last round of 6 exercises and run up center steps and around, back to stage and plank waiting for everyone to finish.  PAX plank, alternating between holding at 6″ and up top.  Recover and 11 count.

Mosey over bridge to the base of the Big Ball.  Next exercise is… 11’s on the stairs.  Start with 10 pull ups on the beams of the Big Ball, run up stairs to the top and perform 1 WWII Sit up. Repeat going through the 11s routine, working down in sit ups and up in WWII sit ups.  Jack rabbits perform flutter kicks, penguins, and LBCs waiting for everyone to finish.

Recover and 10 count.  Mosey back to start point for Mary.

MARY:
Only time for box cutters (22)
COUNT-OFF & NAME-O-RAMA
19 strong – Careless, Rousey, Cowbell, Blazer, Anchorman, G6, Kibbles, Singlet, Hang Tight, Petey, Amazon, Threadcount, Downhill, Soup, Bullseye, Zachias, Couger, Crawdad, Abort
CIRCLE OF TRUST/BOM:
Charles Plumb flew 75 combat missions over Vietnam before being hit with a surface to air missile.  Even though he was flying too low and too fast, he survived but was captured and remained a POW for six years.  Years after returning home, he was sitting in an airport and a man came up to him who knew his name and that he flew missions off the USS Kitty Hawk.  Colonel Plumb, kind of amazed, asked the man how he knew that.  The man had been the one to pack his parachute the day he was shot down.

Always remember who is packing your parachute, those that do things for you that you may not think about that end up being huge in your life.
MOLESKIN:
Continue praying for Sam and Brandt.

Circuit City

THE SCENE: 40s, the sky was dry but the ground was wet. But YOGWW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I integrated and demonstrated the less familiar exercises in our warm up for any guys who were unfamiliar / newer to F3. So that when they read the paper at each station they knew what to do…

  • Mountain Climbers x10 (4 ct.)
  • Squat Jumps x10
  • Merkins x10
  • Superman Swims x10
  • Burpees x5 (OYO)

THA-THANG:

Get a battle buddy. Set up 5 circuits with cones around the perimeter of the north half of WFP field. Each station had 2 exercises. You and battle buddy did 20 reps of each exercise together. Rinsed and repeat until time is called at 6:00 AM. We all did about 2.5 times through the 5 cicuit.

  • Circuit 1: Mountain Climbers (4 ct.) and Squat Jumps
  • Circuit 2: Dry Docks and Flutter Kicks (4 ct.)
  • Circuit 3: Merkins and Lunges
  • Circuit 4: Supermans and Hello Dollies (4 ct.)
  • Circuit 5: (benches by fountains): Dips and Derkins

Next excercise…

Line up at northern end of WFP field. Battle buddies lined up along the edge of grass. 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 15 minutes.

MARY:
Box Cutters x25
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Where is God at work in your life?” a mentor asked me one day. I didn’t know what to say. Oftentimes God is standing in the middle of ourfear, inviting us to run towards it.

Part of being a High Impact Man is rejecting passivity. Oftentimes as men we avoid conflict, shrink back when we are challenged or feel intimidated, or we just check out when we get stressed or feel discouraged. We must choose to reject that natural tendency of passivity and step towards that fear knowing that God will meet us in the middle of it!

Challenge: Where is God inviting you into your fear today?

MOLESKIN:
An excerpt from the book, “Thoughts That Make Your Heart Sing”.

“What Is sin? Sin is trying to get away from God who loves us- it’s wanting to go our own way without him. But the Bible says it’s not like simply wandering off the path and getting lost by mistake. It’s like a horse charging at full speed away from him. We want to get away from God that badly! We are like horses galloping headlong after the things we want.

But God  can stop runaway horses. And lead them gently back.
ANNOUNCEMENTS:

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

Krak a lakin

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

Big circle of 8 cones about 30yd diameter
1) 30 CMU CURLS
2) 30 CMU squats
3) bear crawl to center and back x2
4) get ups with the CMU X5
5) 10 blockies
6) 20 squat high pulls
7) 10 one arm rows each
8) 20 merican R-L swaps
Run a lap around the circle after completing each exercise
(completed two rounds)
run 5 laps around circle

MARY:
Flutter kicks x30, Superman’s, iron mikes, Tweet-E inspired one armed Spider-Mans

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Give your best to God and others. Example of a friend staying at the house and putting them up in a nice bedroom as opposed to the basement floor.

MOLESKIN:
Teeet-E is a beast. One armed everything. Also, word for the wise. If you have a son and he wants to date his daughter. He will meet with him before and explain to him that he knows he as a penis.