F3 Knoxville

Tag: A-Rod

Shampoo Effect…#rinseandrepeat

THE SCENE: 60 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squat x10 IC, Cherry Pickers x10 IC, SSH x20 IC, Baby Arm Circles Forward/Reverse each x10 IC
THA-THANG:
Form two lines and mosey to TN Ampitheatre

Grab a battle buddy…

  • Partner A sprint the steps and do 2 burpees/Partner B does alternates between two exercises on stage til Partner A returns then alternate
  • Repeat this exercise until both Partners A/B complete 10 burpees increasing each rep of burpees by two each trip up the steps (2,4,6,810).
  • Alternate between BBS and Flutter Kicks each trip while waiting to alternate with your battle buddy
  • Repeat same sequence except do pull-ups on hand rails at top of theatre steps and alternate between squats and LBC’s on stage

Form two lines and mosey to the bridge…

In waves of three PAX to keep everyone spaced the PAX performed burpee broad jumps across the bridge and held Al Gore/Plank until every member of the PAX made it across.  (T Claps to A-Rod for going back to finish the exercise with an FNG!)

Form two lines and mosey to BB steps for Mount Merkin OYO

  • 10 merkins at bottom of steps, sprint to top of steps and compete 9 merkins.  Rinse and repeat until you count down to compleeting 1 merkins (10-1).  PAX do leg lifts until recovery.

Form two lines and mosey to SP…

  • 11’s on the benches with box jumps and dips

MARY:
Flutter Kicks x25 IC, Hello Dolly x20 IC
COUNT-OFF & NAME-O-RAMA
16 PAX and 3 FNG’s! FNG’s are: (Bilko, Heisenberg, Boo Boo)
CIRCLE OF TRUST/BOM:
Prayed as a PAX as everyone enters into the end of the week
MOLESKIN:
Great push from the PAX, good mumblechatter from Passport specifically and the FNG’s gave it all they had.  Everyone emptied the tank!

Bear Square

The scene:  73 & muggy

F3 Welcome and Disclaimer

Warm-o-rama:

SSH IC x 20

LBAC IC:  10 fwd / 10 bkwd

Burpees OYO  x 10

Tempo Squat IC x 10

Dive Bombers IC x 10

Tha Thang:

  • Bear square crawls
    • 4 cones in a square.  Bear crawl the square while always facing one direction.  Stop at each corner  & perform exercises (25 reps each):
      • Lap 1:  ball burpees, ball merkins, squat jumps, big boy situps
      • Lap 2:  merkin side lunge, ball in/outs, iron mikes, superman swim
      • Lap 3:  flutter kicks, squats w/ ball overhead, carolina dry docks, speed skaters
  • Suicides:  pick exercise from bucket lottery style to perform at each cone
    • Merkins x 10
    • Burpees x 3
    • Bear Crawls
    • Crab Walks

MARY:

ABCs

Count off and name-o-rama

BOM:

Adversity –  We all face it.  The journey through adversity is inevitable if we’re striving for improvement.  It’s not the adversity itself, rather it’s your reaction to the adversity that is important.  As we go through life as husbands, fathers, employees and employers it is important to understand that don’t get to choose our circumstances at all times.  Adversity finds us whether we want it to or not.  We would all do well to remember that the world’s eyes are on us to see how we handle ourselves when we face difficulties – and more importantly, God’s eyes are on us in that same moment.

James 1:2-3   Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because the testing of your faith produces perserverence.

Moleskin:

Tons of fun at the Big Ball today.  Thanks for pushing hard today & hope to see you HIMs out west at the Dog Pound soon.

The Power of Three

THE SCENE
68 and Muggy

F3 Welcome & Disclaimer

THE THANG
COP
– SSH 25x (IC)
– Side Lunges 10x each leg(IC)
– Burpees x10 OYO
– Dive Bombers 15x (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)
– Burpees x10 OYO

Divide into 3 groups and mosey with your group to the specified area…
– Group 1: w/Woodshack to flag pole / pavilion area
– Group 2: w/Pfiffer to hill near parking lot
– Group 3: w/me (Cap’n Crunch) stay in parking lot

Group 1
Circuit Circus
Divide up and head to 5 Stations (in the pavilion area).  PAX perform the prescribed exercises at the station and then move clockwise to the next station.  Continue rotating until time is up.
– S1: 10 Burpees & 20 Reverse Pickle Pounders
– S2: 15 Superman Swims &20 4ct Flutter Kicks
– S3: 10 Chin-ups & 20 Prisoner Squats
– S4: LCS Shuttle (Lunge to 1st cone, Bear Crawl back to 2nd cone, Sprint to 3rdcone and back)
– S5: 20 Derkins & 20 Let Me Ups

When relieved by Group 3, gather together and mosey to the hill.

Group 2
CMU Back Blaster
Get with a Battle Buddy.  Battle Buddy 1 runs to top of hill, does 3 burpees then back down.  Battle Buddy 2 does 1 of 3 exercises while Battle Buddy 1 is running.  When Battle Buddy 1 gets back they switch.  Do rotate through the three exercises and repeat until time ends.

Exercises:
– CMU Press
– CMU Swing
– CMU Bent Over Rows

When you see Group 3 move, gather together and mosey to parking lot.

Group 3
Escalation
Partner with Battle Buddy of similar fitness level. There are six drills, each has an exercise to be completed on the spot and an exercise involving shuttle run of some type.  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.

Each drill will be 1:45 with 20 seconds rest in between each set.

Drill Shuttle Exercise Exercise at the Cone
1 Sprint x2 Diamond Merkins
2 Bear Crawl Star Jumps
3 Lunges Burpees
4 Sprint x2 Carolina Dry Docks
5 Bear crawl Squat Jumps
6 Lunges Burpees

When time is up, gather together and mosey to flag pole/pavilion area to relieve Group 1.

Groups rotate until time is up

COT
Number off & Name-O-Rama

BOM
The opposite of manhood isn’t womanhood, it’s boyhood!  Our goal as HIMs is to always be moving forward own the road of maturity (RFP).  What F3 has taught me is that growth (physical, relational and spiritual) comes through challenge, consistency and comradery.

  • Physical: Take your DRP (Daily Red Pill)
    • Challenge – Get up and get out in the gloom!
    • Consistency – Daily
    • Comradery – the PAX
  • Relational: No lone ranger
    • Challenge – Reject passivity and engage with family, friends, co-workers and neighbors
    • Consistency – Daily
    • Comradery – the PAX
  • Spiritual: Luke 9:23, “And he said to all, ‘If anyone would come after me, let him deny himself and take up his cross daily and follow me.’”
    • Challenge – Obedience and faithfulness
    • Consistency – Daily
    • Comradery – the PAX and Jesus himself (“follow me”)

MOLESKIN
This morning we had a special guest from a local news affiliate.  He came to do an online piece on F3.  He asked if I thought I could get a good sized group out on a Wednesday morning at 5:30am…61 PAX including 3 FNGs answered with a resounding “HELL YEA!”  For me, this sums up F3 Knoxville.  Over the pas 18 months this PAX has set the bar and then surpassed it when it comes to heart, passion, and dedication.  They work hard, play hard and always have each other’s six.  There is absolutely no questions…I’m a better man for being a part of this PAX, and Knoxville is a better city due to what these men are doing in each other.

Flag Day Eve

F3 Welcome & Disclaimer

Warm-O-Rama

      1. Side-Straddle Hop
        1. Standard jumping jack
        2. 25 count
        3. In cadence → ready position → exercise → 1, 2, 3 = 1
      2. Tempo-Squats
        1. 10 count
        2. Squats on my count
        3. In cadence → ready position → exercise → 1, 2, 3 = 1
      3. Merkins
        1. Standard push-up
        2. 20 – 1 counts
        3. In cadence → ready position → exercise → 1, 2, 3, 4……20

Mosey to Big Ball Amphitheater (bottom near stage)

The-Thang

Question – How Many Stars Are On The American Flag? 50 – good answer everyone!

        1. 10 box jumps on/off stage → 10 incline merkins on stage → 10 box jumps on/off stage → 10 decline merkins on stage → 10 box jumps on/off stage
      2. 10 burpees on your own – go!
      3. Form 2 lines – (1 at the L stairs 1 at the R stairs)
        1. AT BOTTOM: Everyone on stage in a circle
        2. 1 man runs to the top of the stairs → 5 burpees → come back down and tag someone in

Each man will rotate in/out counterclockwise

        1. AS A GROUP (on my count)
          1. 10 Merkins
          2. 10 Squats
          3. 10 Side-Straddle Hops
          4. 10 Squat Jumps
          5. 10 burpees
          6. REPEAT until everyone has gone up the stairs once
      2. Mosey to top of Amphitheater
        1. Indian Run around BB site (over bridge → past stairs → around to water shooter area facing the field)
      3. Facing the Field → pair up/get in partners
        1. As a team
          1. Knock out 20 burpees to start
          2. Wheelbarrow carry halfway across field → 20 squats (as a team)
          3. Other man wheelbarrow carries the second half of the field
          4. Reaching the end of the field → 10 burpees
          5. Sprint across field to starting point
          6. Al Gore it up when you get back
      4. Ab Circle
        1. Flutter kicks (20)
          1. In cadence → ready position → exercise → 1, 2, 3 = 1
        2. Big Boy Sit-Ups (20 on your own)
        3. Hello Dolly
          1. In cadence → ready position → exercise → 1, 2, 3 = 1

End at AO

Circle of Trust

    1. Number off
    2. Name – o – rama
    3. FNGs?
    4. BOM
      1. “Intervention of God Through Man”
      2. Reading the book “Wild at Heart” by John Eldridge and he talks about the intervention of a man for the betterment of a boy or man’s life. And I immediately thought of my stepfather stepping into that father figure role I desperately needed. So it’s been just amazing to see how God has put men and father figures in my life that have bettered me and pushed me to be a better man myself. And essentially that’s what F3 has been for me – being blessed to be able to come out here and push each other to get better physically but it’s also so much about that 2nd F – Fellowship. Taking this outside the workouts and creating fellowship and brotherhood together. So, man it’s been awesome and a blessing for me and the younger guys in college to see how God has intervened in my life and put F3 in my life and men like y’all to continually and intentionally push me to get better. So thank you.

Preacher’s VQ: The Tower of Tiredness

F3 Welcome & Disclaimer

Warmup:

Side Straddle Hop, Cherry Pickers, Hillbilly Walkers (a.k.a. Imperial Walkers), Arm Circles

The Thang

Mosey to UT 11th St. Parking Garage

Tower of Tiredness

3 rounds with 3 levels in each round returning to bottom after each round.

1st round: Run up all three levels stopping at each level to do 10 Burpee’s

Return to level 1

2nd round: Run up all three levels stopping at each level to do 15 Star Jacks

Return to level 1

3rd round:  Run up all three levels stopping at each level to do 20 mountain climbers.

Recover to starting level

Mosey to stairs below the big ball:

11’s oyo with Merkins at the bottom and squats at the top.

Mosey to big field:

Sprint to middle and do 5 Burpee’s and sprint to far end which returned us to start of

Count off

Name or Rama

BOM:

Something is better than nothing.  In the parable of the stewards Jesus rewards to two stewards who invest the money but punishes the one who does nothing.  Jesus wants to bless our efforts and we get lost in perfectionism.  Do something.  Just start!!  Something is better than nothing.  Its easy to see our failures and freeze and do nothing.  Do something.  Don’t fix it all today but do something.