F3 Knoxville

Everything but the Kitchen Sink!

THE SCENE 63 and bright moon shining!

F3 Welcome & Disclaimer

THE THANG
COP
Disclaimer while doing SSH, not time to waste, lets work!

Mosey to the boat

11’s on the Run
Every other light pole, 10 BBS and 1 burpee until 1 BBS and 10 burpees

Mosey to the pavilion!

Pull ups
4 sets of pull ups 5 reps each working on form
BBS x20 between pull up sets

Mosey inside tennis court (Indian Run)

Bear’s Play Tennis?!
Bear crawl across tennis court, lunge down the sides, bear crawl back across

Mosey to the track

Mosey Lap
1 lap (1/3 of a mile) slow jog, on the hope, sprint as far as you can, cool down job to complete the lap. At the end of the lap, do 20 BBS and 20 merkins, repeating until everyone is done

Mosey back to the tennis court

Chumbaburpees
Finish up with Chumbaburpees until time was up, great way to cash out!

2.6 miles, burpees, merkins, BBS, SSH, sprinting, moseys, hills, pull ups, we did it all!

COT
Number off and Name O Rama: 21 PAX

BOM
Chase the Lion! A friends dad just passed and with death, it always make me reflect on life and how good life is and to live each day as it was your last. Loved being with my F3 brothers this morning, thank you!

Field Circuits

THE SCENE 63 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
10-9-8-7-6 Burpees OYO
Forward Baby Arm Circles x12 IC
Reverse Baby Arm Circles x12 IC
Narrow Squats x20 IC
5 Burpees
Diagonal Lunges x10 each leg IC

Mosey to open field and line up at the first cones

Escalation
 – Partner with Battle Buddy of similar fitness level.
– There are six stations, each has an exercise to be completed on the spot and an exercise involving shuttles
– One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot.
– As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.
– Two minutes at each station, 30 seconds to move to next station (1 cycle = 6 stations)

Station        Shuttle Exercise        Exercise on Spot
1                  Sprint (x2)                 Diamond Merkins
2                  Bear Crawls              Star Jumps
3                  Lunges                      Burpees
4                  Sprint (x2)                 Dry Docks
5                  Bear Crawls              Jump Squats
6                  Lunges                      Burpees

After first cycle…4ct Flutter Kicks x20 IC, 4ct American Hammers x20 IC
Repeat Cycle

Mosey to SP

MARY
4ct Flutter Kicks x25 IC
Hello Dolly x20 IC

COT
Number Off and Name-O-Rama

BOM
HIMs
We talk often of being a man of impact (HIM) at F3. Something that has been helpful toward this end for YHC is a definition of manhood I learned over a decade ago.  Definition of Manhood – Reject passivity, accept responsibility, lead courageously and expect a greater reward.  HIMs impact their world, they are men who move toward chaos and conflict and bring positive change.  To do this we must distinguish between interest and commitment.  We can show interest in something, but never act.  Commitment requires action, and often sacrifice.  I speak with a lot of guys who are interested in coming to F3, but when 5:00am rolls around they are more committed to sleep.  HIMs aren’t just interested in doing the right thing, they are committed to it.

This morning, the men in the COT have already won a victory…they committed to being there with their brothers in the gloom and came through.  That’s what being a HIM is all about…showing up.

Take stock of your world.  Is there an area where you need to move from interest to commitment?  Take the momentum of the morning and roll it over into home and work.  Leave a mark!

MOLESKIN
The men of WFP know how to show up and work hard!  We hit the ground running and didn’t let up until we started numbering off.  TClaps to everyone who came out to get better!

Swinging Bells

THE SCENE – 67 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Mosey to Outhouse
Around the Worlds
Figure 8
Halos
Russian
American
Turkish Get-Ups

3 Rounds
2x side TGU
10 Burpees
21 Russian Swings
Backwards run to fence
2x side TGU
10 Squats
21 American Swings
Rinse and Repeat x3

MARY
10x Stargazers
20x Flutter Kick
20x Box Cutters
10 American Hammer w/KB

COT
Number off and Name-O-Rama

BOM
Don’t let others set your agenda…

Little Mosey…Lot of Pain

THE SCENE 63 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Twist and Pivot X 40
Imperial Squat Walkers X 20
Baby Arm Circles x 20 each way
180 Squat Jump x 20
Shoulder Tap Merkins X 15

Field of Dreams
1s 1st corner – AMRAP Squats until relieved.
2s 2nd corner – AMRAP Mercans until relieved.
3s 3rd corner – AMRAP Big Boy sit-ups until relieved.
4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving the Pax there

Burp Back Mountain
The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire pax completes.

Mosey to pavilion

The Pull up Run
10 Pull ups, 25 Rows, 25 Mercans x 3

Mosey back to SP

HANDS OF TIME
Q starts the PAX, legs up at 90 degrees, hands under your rear. One PAX at a time in a wave like motion- Each PAX counts off aloud as they drop and hold 1,2,3, etc around the circle until finished.  Drop straightened legs to 10 degrees and hold until a full revolution has been made (as the second hands would move around a clock) then return to 90 degrees and repeat until smoked!

COT
Number Off and Name-O-Rama

BOM
Complacency – Sometimes when we get in a routine we can find ourselves being complacent or taking things for granted.  It required almost maximum daily effort to keep growing physically, spiritually, and in relationships. Lately I feel like I have found myself be complacent as a parent.   I have a plan for my physical growth(F3), a plan for my spiritual growth (quite times), a plan for my marriage growth (date night etc.), and a plan a t work.  I have realized that I spend lots of time with my kids but they are going to be gone soon and there is so much I want to share with them.  I have realized I need to develop a plan and be intentional with my kids. My challenge to you is to look at your life this week and seek out ways that you can be less complacent and more intentional.

The Dawg Pound 500

THE SCENE 52 degrees, partly cloudy with a light breeze.

F3 Welcome and Disclaimer

THE THANG
COP
Interval SSH   x 5  IC (2 rounds)
Cherry pickers x 10 IC
Tempo squats   x 10 IC
5 burpees OYO

Break into groups of 3-4 and mosey to Bristol Motor Speedway

Dawg Pound 500
There are four cones placed around the 0.3 mile track.  At each cone, perform 25 reps of the following exercises:
– Merkins
– Squats
– Alternating Shoulder touches
– LBCs
– SSH

Mosey back to AO

MARY
– Mountain Climbers x 20 IC
– Plank Jacks x 20 IC
– Hello Dolly x 25 IC

BOM
“Behavioral research shows that humans can become acclimated to almost anything if they’re exposed to it frequently…It’s why lottery winners, after the initial thrill of winning, end up about as happy as they were before. What does this mean for parents and kids? Anything we provide regularly will become the new norm, whether it’s post-game milkshakes or a certain brand of clothes. If our kids have gotten used to having their beds made or dinner table set, they’ll come to expect that, too”.

The above is an excerpt from article discussing how to raise children without creating the sense of entitlement that is so common in American youth. It’s important to remember that consistency with our actions create what we (and our loved ones) consider “normal”. This “normal” is what our kids, wives, friends, and co-workers come to expect from us. As HIMs, we need to make sure that our “normal” creates a positive and grateful environment for those around us. Everyone around us notices when we help someone, but they also notice things we DON’T do.

MOLESKIN
This PAX is incredible. I pushed hard this morning and everywhere I looked – somebody was pushing a little harder. One of our FNGs pushed so hard he almost tossed his cookies. Way to finish strong, men!