F3 Knoxville

Category: Asylum AM

Founding AO

Just another Monday Morning

THE SCENE: Wet, rainy and awesome

C0-Q with Coolio and Proton

WARM-O-RAMA:
Side Stradle Hops X20

High Knees for the half the parking lot and 50% finish

Heels to butt for the half the parking lot and 50% finish

Drive and skip for the half the parking lot and 50% finish

50% sprint for half and all out sprint for half.
THA-THANG:
Proton’s “Core” Workout at the AO

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station.  Every time you pass the Flag Pole do 5 or 10 Burpees.

-10 Pull-Ups x 3 rounds

-20 Picnic Table Rows X 3 Rounds

-20 Wall Jumps or step up x 3 Rounds

Bearpees 1 Burpee followed up by 4 count bear crawl forward around the outside of the playgroud.  25 yards.   Burpee Dan – 1 Burpee followed by 4 count lunges 25 yards

Mosey to bottom of the hill

Jacobs ladder- Run the hill 1 Burpee, backwards up the hill 2 burpees, run the hill 3 burpees, etc. etc. up to 7.

Burpee Dan’s – Groups of 4

-4 Burpee : 4 lunges across lot.

-1 burpees : 4 lunges back to starting position.

Coolio’s “Run and Grind” workout

3 minute Mosey

20 Merkins

20 BBoys

10 box jumps

 

2 minute Mosey

20 Merkins

20 BBoys

20 Squats

1 50 yard sprints

This was repeated 5 times.  Ran just under 3 miles

COUNT-OFF & NAME-O-RAMA

35 men no FNGs

CIRCLE OF TRUST/BOM:
Get in the habit of taking out the Garbage.  Get into the habit of confessing sin to your brothers.  Don’t let it build up and fester in your heart.  God gives Grace the the humble.  1 John 9: If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.

Psalm 51:10

Create in me a clean heart, O God,
and renew a rightb spirit within me.
11Cast me not away from your presence,
and take not your Holy Spirit from me.
12Restore to me the joy of your salvation,
and uphold me with a willing spirit.

ANNOUNCEMENTS:
Get out there and sign up for a Q.  Call someone to CO-Q.

Green Day Beatdown

THE SCENE
52 and Dreary

 

Welcome and Disclaimer

 

WARM UP
COP

  • SSH (aka Flying Falcons!) x25 IC
  • 5 Burpees
  • Tempo Squats 15 IC
  • Little Arm Circles x10 each Forward and Back IC
  • 5 Burpees
  • Diagonal Lunges x15 IC
  • 5 Burpees
  • Dive Bombers 15 IC
  • Two laps around the parking lot

Mosey to bottom of the hill

 

THA THANG
Jacob’s Ladder
Run up hill, do 1 burpee, run down.  Repeat adding 1 burpee until you get to 7

Mosey to pavilion

 

1-2-3 Pyramid on Benches
Do the following:
1 Box Jump, 2 Decline Merkins, 3 Squats.

Repeat adding one rep to the first exercise and multiplying that number by 2 and 3 for the other exercises until you get to 10, 20 and 30 reps respectively.

Mosey to new parking lot

 

Parking Lot Work
Cones placed at 10, 20, 30, and 40 yards

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees
  • Round back to start
  • 6 minute AMRAP

 

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 4ct Dlu
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 10 4ct LBC
  • Run back to start
  • 2 rounds

Mosey to bottom of Cardiac Hill.

Stop halfway for 10 Hand-release Merkins

 

Cardiac Circuit
Do the following:

  • Base – 15 Merkins
  • 1st curve – 15 4ct Mountain Climbers
  • 2nd curve – 15 Dry Docks
  • 3rd curve – 10 Iron Mikes (each leg counts)

Mosey to the SP in the parking lot for abs.

 

 

MARY
4ct American Hammers x25 IC

 

COT
16 PAX

 

BOM
Iron sharpens iron is more than just a tag line, it is the heart of what F3 is all about.  Each man, by being part of the PAX, on any given morning is choosing to reject passivity and accept responsibility for himself and the men on his left and right. That is the “secret sauce” of F3.  It is what helps men to see growth in their own lives and impact the world around them.

 

 

Submitted by Cap’n Crunch

Pickett’s Charge – Hill Drill

THE SCENE: Upper 40’s Sunny and Breezy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 20 – 4 count in cadence
Cherry Picker 10 in cadence
Tempo Squat 10 in cadence
Windmill 10 – 4 count in cadence


THA-THANG:

Mosey to end of dragons trail
Route 66 – 2 exercises at ea light
Carolina DD 10 – 1
Star Jack 1 – 10
Plank till all arrive

Mosey to flat area of Pickets charge:
40 yrd dash 7’s Imperial Squat/Burpees
Al Gore till 6 arrives

Picket’s Charge – Hill Drill:
Run the Hill – 3 trips total
Base of hill: 20 Jump squats all three trips
Halfway up hill: 1st – Planks- elbow to push-up position, 2nd -Table-saw, 3rd -Peter Parker (all are 20 rep 4 count)
Top of hill: 1st -Diamond, 2nd -Derkins wide, 3rd -Ranger

Mosey to rock pile: 3 sets of 20 reps
BB sit up w/ rock
American Hammer w/ rock
Plank Jacks

MARY:
Box Cutter 20 – 4 count
6” Leg raise – 30 sec
Boat Canoe -60 sec
COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
Sometimes we get caught up seeing worship as music that moves us or an emotional experience we have – and those things are good. But there is more to worship than that. Romans 12:1-2. “I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship…”    in words borrowed from a devotional —– “worship isn’t something we simply feel. Worship isn’t the name we give some experience that we seek while singing, lifting our hands, or closing our eyes. It’s something we DO with our bodies in all of life. We worship God whenever we perform an act out of a desire to draw attention to His greatness, especially revealed in sending His Son as a substitutionary sacrifice for our sins.”

MOLESKIN:
It takes hard work to get better..  but its WELL worth it!!

ANNOUNCEMENTS:

Pick your own adventure! Well…not so much

THE SCENE: 15 Strong brave the cold to get better.  No Rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 Burpee penalty for bot having the flag!   My bad!
  • 4x 4 Burpees x 5 – Burpees with 4 Merkins and 4 Mtn Climbers.
  • Side Straddle Hop x 20
  • Imperial Squat Walkers x 15

Mosey to Base Line

  • 50% Jog down then 1 4×4 Burpee
  • Karaoke down then 1 4×4 Burpee
  • Reverse down then 1 4×4 Burpee
  • Side shuffle down then 1 4×4 Burpee

THA-THANG:

Core Group– 40 minutes of Hell 7 rounds or until time runs out;

  • 20 Derkins on CMU
  • 20 Clean and Press CMU
  • 20 dry docks CMU
  • 20 rows w CMU
  • 20 Squats w/ CMU
  • 20 curls w CMU
  • 5 Blockees or 10 Burpees

RUN UP THE HILL!  Rinse and repeat

Cash Out: Devin Hester to the top of the hill one last time!
MARY:
Slutter Kicks X 20
COUNT-OFF & NAME-O-RAMA
Snitch, Code Brown, Cosmo, Pluto, Dog Bite, Umbro, Pringle, Bunny, Coolio, Charmin, Amazon, Woodshack, Cheatsheet, Edit (coming from the can), Proton.

CIRCLE OF TRUST/BOM:
Control – There is very little in life that we truly have control of. You and I don’t know what’s going to happen next. We don’t have a clue what will be on our plates next week. Honestly facing your lack of control over your own life produces either anxiety or relief. Anxiety is God-forgetting. It is the result of thinking that life is on your shoulders, that it is your job to figure it all out and keep things in order. If you fall into this way of thinking, your life will be burdened with worry and your heart will be filled with dread. But there is a much better way. It is God-remembering. It rests in the relief that although it may not look like it, your life is under the careful control of One who defines wisdom, power, and love.

4 Strong at the Asylum

THE SCENE: 34 and overcast .
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hop X 25, Baby Arm Circles X 20, Windmills X 10

THA-THANG:
Mosey the long way to base of Everest stopping to do 5 burpees a few times along the way.

  • Run up first 3rd of Everest, turn and back pedal 2nd 3rd, then run to rock pile
  • 2 times around the Asylum stopping only for 30 rock presses,  30 rock rows, 20 rock squats, 20 rock curls, 10 Rock sit ups, 60 LBC’s, 20 donkey kicks, 10 decline Merican partner squats and 10 ankle touch star jumps.

MARY:
Ring of Fire X10 Mericans                                                                                                                    Ring of Fire X 4 Captain Thors boat ride(ring of fire with captain thor’s, while you wait on your turn you hold boat)

COUNT-OFF & NAME-O-RAMA
4 Pax

CIRCLE OF TRUST/BOM:
Forgiveness – I read a devotional on forgiveness a few weeks.  The author encouraged to pray and ask if there was anyone in your life that you needed to forgive.  Even though I really didn’t think of anything I needed to forgive I prayed about it anyway and realized there was something I had been holding on to.

Matthew 6:14-15                                                                                                                              For if you forgive men their trespasses, your heavenly Father will also forgive you.  But if you do not forgive men their trespasses, neither will your Father forgive your trespasses.

From Full House                                                                                                              @Bunny Here’s a good article on forgiveness to go w your forgiveness BOM. If anyone isn’t aware of All Pro Dads, it’s a pretty cool organization that Tony Dungy started and supports. 

http://www.allprodad.com/5-reasons-people-dont-forgive/