F3 Knoxville

Workout + Q101

THE SCENE
55 and cloudy

Welcome, disclaimer and explanation of day (workout + Q101)

THE THANG
COP
– SSH 4ct 30x (IC)
– Squats 4ct x20 (IC)
– Dive Bombers 15x (IC)
– Reverse Lunges x10 (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)

Partner up with Battle Buddy and line up along the curb

Grinders
1st Battle Buddy lunges to the first cone, then sprints to second cone, does 5 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch.

Each round increase by 5 reps until each man does a total of 20 reps.  Three rounds:
– Rd 1 = Ranger Merkins (hands at should width, elbows in)
– Rd 2 = BBS
– Rd 3 = Froggy Squats

Mosey to field opposite the soccer fields

Nickel and Dime Hill Runs
Battle Buddies alternate between…
– 1st Battle Buddy raccoon crawl to the base of the hill, run up the hill, back down the hill, then run backwards up the hill and do 10 fairy jumps, run around back to the start (2nd Battle Buddy alternates flutter kicks and superman swims x15 each)
– Switch

Rinse and Repeat 4x (each man 4 trips)

Pyramid of Pain
Circle up.  We are going to do the following exercises together adding an exercise each round (ending with doing all 5 together).

Exercises (x20 of each):

  1. Narrow Squats
  2. Diamond Merkins

Run up hill!

  1. BBS
  2. Reverse Lunges (each leg counts as 1)

Run up hill

  1. Dry Docks

Mosey to SP

ABS
Dealers Choice…
Woodshack – Jay Lo & Pickle Pounders in honor of Hooker’s wedding!
Zygote – Boat Canoe

COT
Number off & Name-O-Rama (37 PAX, 3 FNGs)

BOM
As iron sharpens iron, so a friend sharpens a friend (Proverb 27:17 NLV)

Notes from Q101
Most important thing: It’s Not About You!
– Your #1 job as Q is the safety of the PAX.
– Men have shown up early and are trusting you to challenge them and keep them reasonably safe.

PLANNING
Not just the exercise, but the explanations, transitions and your BOM
– Explanations and transitions can make or break a workout!

Think through the following when planning your exercises:
– Weather (not just the day of, but the days before)
– Amount of day light
– Size of the PAX (make thing scalable)
– Fitness levels in the PAX

Equipment needs
– Cones, light sticks, CMUs, etc.

ELEMENTS
Strength
– Push, pull, core and leg
– Goal: tax each of the four major muscle groups

Cardio
– Sprints and distance
– Goal: elevate the heart rate and maintain it

PRACTICE
Make sure YOU can do the exercises properly

PRACTICE, OUT LOUD, THE CADENCE!

EXECUTION
Talk up the morning on GroupMe. Let the PAX know you are excited to lead them.
Show up early!
Be energetic (you don’t have to be Richard Simmons, but
Always wear a watch
USE PROPER CADENCE
This seems small…it isn’t. The cadence creates a very real synergy for the group.
Proper cadence is:
– “The Next Exercise is ______________________”
– Clear and concise command
– PAX repeat exercise name to demonstrate understanding
– “Starting Position … Move”
– “Starting Position” is the information
– “Move” is the command
– Pause between info and command, to assist with understanding
– “In Cadence … Exercise”
– “In cadence” is the information
– Not all exercises are in cadence
– PAX repeat back “in cadence” to demonstrate understanding
– “Exercise” is the command
– Signals PAX it is time to begin
– Pause between info and command, to assist with understanding
– “1, 2, 3” then PAX calls rep
– Your cadence MUST match the called exercise
– Not all exercises are performed at the same cadence
– Your count matches the body movement
– PAX call the rep number in place of “4”
– Change your voice inflexion on last rep
– Signals to the PAX that we are ending
– Important to keeping morale and order
– “Recover”
– At the end of the called exercise you call “Recover”
– Important command to let everyone know we are finished
– During the workout, engage the PAX
– Have PAX count off for rest times
– Use men’s F3 names
– Laugh, remember…this is supposed to be hard, but it’s also supposed to be fun.
– If you can’t do it, don’t Q it.
– This doesn’t mean you have to be the strongest and fastest, just that you can execute the exercise properly

– NEVER leave a man behind
– This is important when moving around the AO. If the PAX gets stretched out we loose cohesion.
– If you feel the group stretching out, circle back (i.e. wagon wheel) or stop and do a few reps of an exercise (i.e. merkins, squats, etc.)

That took some planning

The Scene: 39 degrees, moist like a nice bunt cake

F3 Welcome & Disclaimer

Warm-O-Rama:
SSH x20, 10 merkins
Baby arm circles x 10 F&B, 10 merkins
Inchworm-burpees 10
Little of this and little of that

Tha-Thang:
Mosey to bottom of hill at entrance to tavern parking lot w/CMU
(8’s)
7 burpees on bottom
1 Ratchet squat w/CMU
Take CMU w/you up hill and down
Plank/merkins when finished

F3 Logo
Follow Q and Mosey in single file line w/CMU thru cones, change carry position on command. (Overhead, curls, presses)… repeat but faster.

Mosey to TOP of Matterhorn w/o CMU
mosey to Pavalon.
10 pull ups, 10 dips, 10 Squats x 3
Mosey to CMU presses and curls till 6 catches then to AO

Mary:
Circle of pain!
Each pax says exercise and #

BOM:
“Planning”
“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”
‭‭Jeremiah‬ ‭29:11‬

Our plans usually don’t work out exactly the way we want them to.  How many of us have had a grand idea of something and had it all planned out in our head or even on paper only to see it change completely when we try to execute it. …But what we don’t realize is that God’s plan is not always our plans. It may seem frustrating and even painful but Gods plan is so much greater than we can even grasp.  e.g. Relationships, work etc.  …So next time that we have something bust up our plans, we need to know what plan IS solid. HIS plan for us.

Relay Royale

THE SCENE

35 degrees and clearly shorts weather.

Welcome and Disclaimer

THE THANG

COP

BLIMPS

B-urpees x  5 OYO

L-unges x 10 IC (Each Leg)

I-mperial Squat Walkers x 15 IC

M-erkins x 20 OYO

P-lank Jacks x 25 IC

S-quats x 30 IC

Break into two groups

RELAY ROYALE

Group 1 – On the hop towards the marina for 1 minute. Stop and perform first exercise until Group 2 arrives.  Run for 1 minute and then begin second exercise. Rinse & Repeat until all exercises complete.

Group 2 – Hold Al Gore for one minute, then relay with Group 1.

Rotate Exercises as follows:

Burpees

Dry Docks

Smurf Jacks

Flutter Kicks

Star Jacks

Hello Dolly

Squats

Lance Armstrongs

Burpees

LBCs

Group 1 hold Al Gore after last exercise to allow Group 2 to finish.

Mosey to THE PAVILON

CINDY (The Quickie Version)

5 minute AMRAP

5 Pullups

10 Merkins

15 Squats

Mosey back to AO

NAME-O-RAMA

BOM

“In this life we are not only held accountable for our actions, but also for our in-actions”

All of us in this PAX are leaders, fathers, brothers, friends, and other forms of High Impact Men. When we recognize a situation needs our involvement and then choose not to engage, that is an in-action. While we are not actively doing wrong, that in-action has consequences that we will be help accountable for. Push yourself to engage in areas that you might be ignoring. Abscess pointed out that James 4:17 addresses this as well:

“If anyone, then, knows the good they ought to do and doesn’t do it, it is sin for them”

Manhattan’s Double Nickel

The Scene: 60 Degrees Breezy

Welcome and Disclaimer

Warm-o-Rama

15 IC Baby Arm Circles

15 IC Reverse Baby Arm Circles

15 IC 4ct Cherry Pickers

15 IC 4ct Imperial Walkers

Calf Stretches – 55 Seconds

COP 

Mosey to Soccer Field

1 Lap around the trail

55 Bobby Hurleys

1 Lap around the trail

55 Big Boy Situps

1 Lap around the trail

55 Squats

1 Lap around the trail

55 American Hammer

1 Lap around the trail

55 SSH

4 sprints on the soccer field goalpost to goalpost

 Mosey to the AO

 Ab-O-Rama

55 Michael Phelps

55 Merkins

55 Scissor Kicks

5 Flip Flops with Woodshack

20 4ct Pickle Pounders

Name-o-Rama

 BOM: Transformation

Romans 12:1-2  “Be Transformed”

Proverbs 16:9 “In their hearts, humans plan their course, but the LORD establishes their steps

Impact of F3 Johnson City PAX and transformation from walking to running to leading a Q to losing 140 lbs by 2 members

My son’s spiritual growth at Milligan College

My daughter’s spiritual growth demonstrated by her daily desire for Bible Study

Moleskin: The PAX was awesome considering we had run 3 laps previously a month ago and today we ran 5; excellent chatter and encouragement with the “6” always supported – Awesome day at the Dog Pound!

Around and Around we Go

The Scene: 63 nice breeze Perfect weather

The Thang:

Warm Up:

  • Cherry Picker x10
  • Merkins x10

Everyone grab CMU and split evenly in 4 corners of parking lot.

  • 1st corner: x20 Curls
  • 2nd corner: x20 Overhead press
  • 3rd corner: x10 Burpess jumping over CMU
  • 4th corner: x20 Row

After you finish rep run to next, constantly moving. After 4th corner run up hill and back to start back on 1st corner. Did this over and over and over and over.

Mary:

  • X35 Flutter Kicks
  • Captain Thor 1-7 BBS and 4-28 American Hammers
  • X20 Flutter Kicks
  • X12 Cherry Pickers
  • X10 Merkins

Count-O-Rama: 31

Name-O-Rama: 2 FNG’s Tonka and Hack Job

BOM: Difference between Joy and Happiness. Are you Joyful? Where does your Joy come from? What are you seeking? Spoke on Contentment.