F3 Knoxville

Stripper names and Burpees, what more can you ask for!

The scene : Pretty Dang nice out!

F3 Welcome & Disclaimer

The Theme: Stripper names and Burpees, what more can you ask for!

THE THANG

COP

Copper head squats

Hill Billiy’s

Hill billy squat walkers

SSH x10 IC

Merkins x10 IC

Burpees x10

5 more burpess because nobody brought the flag!

MOSEY to Run Cadence by Boulder! Great job!

RT 66 to the bottom of everest. one burpee at the 1st light pole ascending one rep per light pole, 11 light poles! 66 burpees.

4 burpees at the bottom of everest, 3/4 the way up forward, then bernie sanders the last STEEP part, 4 more burpees. Back down and rinse and repeat x3.

Mosey IC w Boulder to the soccer fields

Quarter Pounder….with cheese please!

25 yard sprint, 25 merkins, back shuttle to the start, 10 burpees(the cheese)

50 yard sprint, 50 squats, back shuttle to start, 10 burpees

75 yard sprint, 75 MTN Climbers, back peddle to start, 10 burpees

100 yd sprint, 100 SSH w Crawdad calling the cadence (Crawdad loves things x100)

Mosey back to the AO IC with Boulder calling it

Bottom of Cardia Hill, RT 66 all over again with burpees

6MOM

Iron Cross

Power T flutters ( iron cross while doing flutters) GBO!

10 more burpees

20 merkins

BOM

First, Leading a group of men in a workout is a humbling thing to do. Though YHC was the “Q”, I asked Proton to CO Q with me and asked Boulder to do his run cadence to keep the pax together and have fun too! Crawdad loves everything to 100, so we asked him to IC the SSH. When in the lead, ask for help! You can’t do it all by yourself!

Secondly, WHY do we have F3 names?? Well,I think its about stripping us down to the core and keeping us humble. No we don’t all have cool nicknames and I think that’s the point. Keep us humble and reminds everyone that we are all here to get better and we are no better than anyone else.

Lastly, on the lighter side of F3 nicknames, the other morning at the DOG POUND AO, Mayberry was having some fun watching Frosty doing squats and mentioned something about having glitter and dollar bills on his 6! At that time I thought about our F3 nicknames and thought about them as Stripper names! I could not stop laughing! So, enjoy life and think about the nickname you have or the man to the right or left of you and think of his name as s stripper name!

AYE!

Island Hopping

The Scene – 39 and clear

F3 Welcome and Disclaimer

Warm-O-Rama

COP

SSH x 20 (IC)

Cherry Pickers X 10 (IC)

LBAC Forward and Back x 10 (IC)

Squats x 20 (IC)

Tha Thang

Mosey to big parking lot

10 Islands in the parking lot. Start out with 2 merkins at first island, run to 2nd island and do 4 merkins, adding 2 merkins per island.  Then repeat-o with the other exercises

Merkins (+2 at each island) Total of 110

Squats (+5 at each island) Total of 275

BBS (+2 at each island) Total of 110

Burpees (+2 at each island) Total of 110

Mosey back to AO

Mary

Wind Shield Wipers (Mayberry)

Box Cutters (Toto)

LBC (Buehler, 100 for Junk)

Count off and Name – O – Rama

BOM

Calling on the name of God. Exodus 3:14 “God said to Moses, “I Am that I Am.” And He said “Say this to the people of Israel, ‘I Am has sent me to you.”

When we describe ourselves we say “I am tired”, “I am not a leader”, “I am the boss” or “I am awesome”. We are calling the name of God every time.  If we are weak or tired, we have called on the name of God.  If we have accomplished some great task that we are proud of, we have called on the name of God.  Remember that it is God that gives us strength, quenches our thirst and helps us to accomplish everything we do.

Moleskin

Great morning to start the week off right!   The satellite pictures I studied in developing the plan did not show that the parking lot was sloped!  The men all gave 100%.

Business is just another form of Laziness

The Scene: 55 degrees, perfect conditions

F3 Welcome & Disclaimer

The Thang:

5:30 COT

  • Cherry Pickers X 12
  • Arm circles forward and backwards X 12

Mosey to Everest- Get in groups of 3. 1 partner at top, 1 at the bottom and 1 running in between carrying CMU

    • Partner on bottom does squats
    • Top: DORA 100 merkins, 200 LBC’s, 300 Flutter kicks
  • DORA 100 Merkins, 200 Shoulder press w/ CMU

Mosey back to parking lot

Circle up

  • Captain Thor
  • Flutter Kicks

Count-O-Rama: 25

Name-O-Rama

BOM: Business is just another form of Laziness

Do things that matter and have a lasting impact.

Fear the Burpees?

The Scene:  53 Degrees.  Foggy.  Gloomy.

Welcome and Disclaimer

Pledge of Allegiance!

The Thang: “Fear the Burpees?”

COP

  • Burpees X 10 (OYO)
  • Side Straddle Hop X 15 (IC)
  • Merkins x 10 (OYO)
  • Baby Arm Circles x 10 each way (IC)
  • Copperhead Squats x 20 (IC)
  • Burpees x 10 (OYO)
  • Windmills x 10 (IC)
  • Merkins x 10 (OYO)

 Mosey to Outhouse Wall

  • Dips x 20 (IC)

Mosey to the Starting Line of the Race Track, Partner up on the way.

  • Burpees x 10, Carolina DryDocks (CDD’s) x 10
  • Burpees x 5, CDD’s x 5

Run a lap with your partner; fast runners alternate Squats x 10, SSH x 10 until PAX is back together.

Rinse and Repeat for two more laps. Finish with another round of Burpees and CDD’s.

Mosey back to AO Parking Lot.

Burpees x 10 (OYO)

Abs:

  • 1 minute of scissor kicks
  • BBS x 20
  • American Hammers x 20 (IC)

…and done. 100 Burpees Total!!

 COT

Name-O-Rama: 22 PAX

BOM: Living out of a condition of Fear.

Life comes at us fast. We may not even realize we are constantly living out of a condition of fear.  Fear of failing.  Fear of being hurt.  Fear of missing out on something.  Another way to explain this condition is “anxiety”.   We’ve all experienced anxiety in different areas of our lives. Financial anxiety; will we have enough money to pay the bills, to go on a vacation, to pay for kid’s braces? Emotional (relationships) anxiety; Will I ever be happy? Are my kids happy?  My wife? Will I end up being alone? Work and Career anxiety: Am I on track? Am I stuck in a dead-end?  Do I have security?  Does my boss even know I’m here?  House, Cars, Kids, Church, Family, School, Work, etc. OVERWHELMED!

What’s the answer??   It’s right there staring us in the face – FAITH.  The Third F!  Let your Faith be bigger than your Fear.  Go read Hebrews chapter 11.  Amen, Brothers.

Watch your Tongue!

The Scene – 56 and Slight Drizzle

F3 Welcome & Disclaimer

WARM-O-RAMA
COP
SSH x25 (IC)
Merkins x15 on 4ct (IC)
Narrow Squats on 4ct x10 (IC)
Baby Arm Circles Forward x12 (IC)
Baby Arm Circles Backward x12 (IC)
Run to far side o parking lot and back

THA THANG
KBs, Lunges & Sprints Circuit
15x Single-Arm Swings, 10 Cleans (each arm)
– Lunge to first cone, run back, run to second cone, run back
12x Presses (each arm), 15 High pulls (each arm
– Lunge to first cone, run back, run to second cone, run back
10x Racked Squats (each arm), 10 Snatches
– Lunge to first cone, run back, run to second cone, run back
30x Ranger Merkins
30x Wide Merkins
30x Diamod Merkins
Rinse and Repeat whole sequence x3

MARY
4ct Flutter Kicks x25 (IC)
Captain Thors x 5

COT
Count-Off and Name-O-Rama

BOM
Your Words Matter
James 3:1-12 – The Power of our Words
Proverbs says “The tongue has the power of life and death,” (Proverbs 18:21a). Every encounter is an opportunity to either speak life or death into the life of the people we are with. Which will you choose?

MOLESKIN
Great morning with great men. Great interaction and as always the HIMs of F3 Knoxville gave 100%. T-Claps brothers!