F3 Knoxville

Category: JUCO

Tug O War at High Altitudes

THE SCENE: 60 and humid…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
5 burpees OYO
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Tempo squats

THA-THANG:
Mosey to guardrail behind Hard Knox

  • 20 dips
  • 20 Derkins

Mosey to JUCOMANJARO

    • Bernie
    • Bear 🐻 Crawl
    • Sprint
    • 20 Flutter Kicks
      Rinse and repeat

Several rounds of Tug O War at the top of the hill.


Mosey to the flag

MARY:
Grab a coupon

20 curls
15 KB Swings
20 tris

Run the parking lot and do it again.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“The mind governed by the flesh is death, but the mind governed by the Spirit is life and peace.”
Romans 8:6

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
July 2nd Convergence at JUCO

JUCO Heavy Day

THE SCENE:  65 and clear.  Perfect for a beatdown
F3 WELCOME & DISCLAIMER:  All veterans – skipped. 
WARM-O-RAMA: 

  • RFTS / LIH
  • Phelps
  • Merkins
  • Down/up dog
  • OHC

THA THANG:

30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:

  • 150 curls
  • 125 heavy squats
  • 100 OHP
  • 75 CMU swings
  • 50 Thrusters
  • 25 Blockees

If you finish the blockees, start over and push until the timer is up.

Once through the circuit is 525 reps.  How many cumulative reps?

MARY:

PAX led Mary for 5 minutes

COUNT-OFF & NAME-O-RAMA

6 men, 1 2.0, 4 runners

CIRCLE OF TRUST/BOM:

Our words have power.  Specifically, as a father and as a husband, your words have more power than you can imagine. Your children, and mine, will grow up believing the words they hear us speak to them.

When it comes to the words you speak over your family – be gracious, be careful.

We can use this power irresponsibly…

Proverbs 12:18 – The words of the reckless pierce like swords

Proverbs 15:4 – a deceitful tongue crushes the spirit.

Proverbs 11:17 – you destroy yourself when you are cruel.

…or we can use that awesome power to build-up, to create, to restore, to empower

Proverbs 16:24 – Kind words are like honey— sweet to the soul and healthy for the body.

Proverbs 11:17 – Your own soul is nourished when you are kind

Proverbs 12:18 – the tongue of the wise brings healing.

Proverbs 15:4 – Gentle words are a tree of life;

Proverbs 18:21 – The tongue has the power of life and death,

“Set a guard over my mouth, LORD; keep watch over the door of my lips.” (Psalm 141:3)

MOLESKIN:

Let’s do this again in a few months and see if we are getting measurably stronger.  Here is the rep count today – next time we do this, beat your score!

Judge Judy 500
Data 514.1
Lil’ Spice 480
Wheelchair 500
Stitch 475
Stiff Arm 400
KickFlip 504

ANNOUNCEMENTS:

Convergence at JUCO, July 2nd

Memorial Day Beatdown

THE SCENE: 70 degrees and sticky…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Tempo squats
Side straddle hop in cadence 20
THA-THANG:
Grab a coupon and Mosey to Hard Knox parking lot.

  • Blockies Totem Pole
    Starting with 10 counting down to 1.
  • 20x SC flutter kicks
  • Run a lap around the buildings between each set

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“Above all, love each other deeply, because love covers over a multitude of sins.”
1 Peter 4:8

Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence July 2nd

Using the Pullup Bars

THE SCENE: 66°F, Cloudy and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Merkins x10 IC
  • Squats x10 IC
  • Burpees x5 OYO

THA-THANG:
Mosey to the CMU pile

  • CMU swings x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • Supermans x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • Push-ups x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • American Hammers x20 (four count), then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • Plank jacks x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • One leg squat x10 (each leg), then run up hill to pull-up bars, 5 let downs (negative pull-up)

Repeat

MARY:

  • Quad stretch
  • Runner stretch
  • Pidgin stretch
  • Plank
    • Hand and leg up
    • Switch to other side
  • Flutter Kicks x36 IC
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA
Guardrail, Dart Gun, Shrubbery, Lil’ Spice, Stitch, Stiff Arm, Data, Erector,  Wheelchair, Room Service, Frenchie, Archie (QIC) -12

CIRCLE OF TRUST/BOM:
When your feeling tired, be inspired by this verse.
“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”
‭‭Hebrews‬ ‭12:1-2‬ ‭ESV‬‬
https://bible.com/bible/59/heb.12.1-2.ESV

JUCO Battleship

THE SCENE:   Mid 60s and drizzly.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Grady corns?
  • Phelps
  • RFTS/LIH
  • Willy Mays Hays?
  • Tempo Squats
  • Tempo Merkins
  • Down/Up dog
  • Thread the needle
  • Projectivator?
  • Quick mosey

THA THANG:

8 parking lot lines.  Bear crawl 1 line, do 8 merkins mosey back.  Bear crawl 2 lines, 7 merkins, mosey back.  Repeat until 8 lines, 1 merkin.

 

Battleship.  Separate into two teams.  Each team has half the parking lot and 12 cones, grouped into a set of 2, two sets of 3, and a set of 4.  At “go” PAX run and grab a ball then run to one of six battle stations.  Perform the exercise, then throw the ball at the enemy’s ships.  Work at each battle station before you repeat one.  Continue until one team’s ships are sunk.

Exercises were;

  • 20 Merkins
  • 15 carolina dry docks
  • Lunges 10 each leg
  • 25 plank jacks
  • 25 Mountain Climbers (count one leg)
  • 7 burpees

Guantanamo

Rehabilitate your fleet (i.e., stand up your cones) and flip the cards. Play another round of Battleship, this time exercises were;

  • 5 donkey kicks
  • 15 diamond merkins
  • 25 hello dolly
  • 15 Bobby Hurlies
  • 7 burpees
  • 25 flutter kicks (count one leg)

Guantanamo again.

Play the song “Turn it up” by Oh The Larceny.  SSH to the cadence of the song.  Burpee each time they sing the phrase “Turn it up”.  28 Burpees + what felt like about a thousand SSH…

MARY:

Team Races.  One lap around the pond – first man back wins a point for his team, then leads us in an ab exercise.  Repeat a few times.

COUNT-OFF & NAME-O-RAMA

Me and 11 of the best men I know.

CIRCLE OF TRUST/BOM:

We say this in F3 – “leave no man behind – but leave no man where you found him“.  If you are striving to be a HIM, you will not be the same man next year that you were this year – because you are always growing, always be getting better.  This morning, we thought about which of the three Fs you will see growth in by the end of summer.

From Anders Ericsson’s book, “Peak: Secrets from the New Science of Expertise”. To be excellent at something, you need…

  • …feedback. You need to be another man to know your plan, to see your work, and to provide you with feedback on your performance.

For the area that you are going to see growth in, what does “feedback” look like?

  • …to get outside of your comfort zone. Anders tells us this may be the most essential aspect of purposeful practice. He puts it directly: “If you never push yourself beyond your comfort zone, you will never improve.”

For the area that you are going to see growth in, what does “outside your comfort zone” look like?

A few men shared their goals and how they are going to pursue feedback.

MOLESKIN:

Team One with the dominating win!  Well done!

ANNOUNCEMENTS:

  • May 25 – AOQ Change at Shamrock
  • May 30 – Rampart AO Launch, 7:00 AM Fort Southwest Point
  • June 4 – Speedway Launch
  • June 11 – Family Workout at The Project.  9:00 AM
  • July 2 – Convergence at JUCO