F3 Knoxville

Tag: Amazon

Mid-week Split – Do the next right thing

26 HIMS split up to Kick hump day in the teeth!

F3 – March 20th, 2018  

5:30 COP

  • Side Straddle Hop x 20
  • Baby Arm Circles x 15
  • Imperial Squat Walkers x 15
  • Michael Phelps x 15
  • Cherry Pickers x15

Core Group

 4 Corners Escalator –10 burpees, 20 Squat Jumps, 30 merkins, 40 squats

RUN UP THE HILL!  Bear crawl between corners.  Work your way back down.

Aiken Legs – Play Ground  

  • Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

Dora 1,2,3 on any hill close by.

  • 100 Merkins
  • 200 Squats
  • 300 Flutter Kicks

Run Group

Escalator to big lot

  • 10 Burpees
  • 20 Squat Jumps
  • 30 Merkins
  • 40 Squats

Grinders – Groups of 3   Burpees, Big Boys

Doracides

  • 150 Merkins
  • 200 Squats
  • 300 Flutter Kicks

Mosey back on trial Route 66 style.

  • Squat Jumps

Cash Out Together

We reap what we sow, but not in the same season.

Keep your eyes fixed ahead and do simply do the next right thing.  The fruit will come, in it’s due season.

– The delayed fruit causes us to be short-sighted, and we pay a price for it in the long haul.
– It is so easy to pursue unrighteous, unhealthy, “bad” things and hard to pursue righteous, healthy, good things.
– This is why long term goals couple with short term grit is critical for growth.
– Keep your eyes fixed ahead and do simply do the next right thing.  The fruit will come, in it’s due season.

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

big ballin with Charles Bronson

THE SCENE:  37* and calm, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunges x10 on 4 count
Baby arm circles reverse x10
Baby arm circles forward x10 (had to be different)
Tempo merkins x10
SSH x20

THA-THANG:
Mosey out past amphitheater and stop just past it, for another 10 SSHs as we had a few guys show up right as we finished warm up exercises.  Continue mosey across Cumberland Avenue to S7 parking lot behind Min Kao building.  Routine is Charles Bronson (which I don’t get the reference for and we need a new name for Knoxville).  Three cone set up: do exercises at cone 1, sprint to cone 2, bear crawl to cone 3, recover and return to cone 1 and move on to next exercise.  Rinse and repeat run and bear crawl after each exercise.

  • SSH x50 on 4 count
  • Merkins x50
  • Burpess x50
  • BBS x50
  • Jump squats x50

Recover and 10 count.  Mosey up painted stairs over to parking lot below Church Street United Methodist Church.  5 cones set up, moving uphill in parking lot about 8-10 yards apart.  PAX instructed to grab a (reasonable) sized rock from the rock pile.  Exercise as follows: line up at first cone, duck walk with rock tight to chest to second cone;  place rock on the ground and perform 5 leg thrusters;  pick rock up and duck walk with arms extended to third cone; place rock on the ground and perform 5 leg thrusters;  rock back up and duck walk rock tight to chest to fourth cone;  rock down and 5 leg thrusters; rock back up and duck walk arms extended to fifth cone;  rock down and another 5 leg thrusters.  Pick up rock and walk back to first cone, plank and wait for 6 to complete.  Recover and 10 count, rinse and repeat exercise second time.  Place rocks back, mosey across Cumberland Ave towards start point.

MARY:
Hurricane Hoedown! PAX on their 6’s, perform each with no break in between:
Hallelujah flutter kicks (arms above head) x7 on 4 count
Hands behind back flutter kicks x7 on 4 count
Slight recline flutter kicks x7 on 4 count
Regular flutter kicks x7 on 4 count
COUNT-OFF & NAME-O-RAMA
Bowled a strike with 10 strong:  Swanson, Red Writer, Cowbell, Cheatsheet, Rousey, Amazon, Quarantine, Crawdad, Preacher, Abort
CIRCLE OF TRUST/BOM:
“If a person gave away your body to some passerby, you’d be furious. Yet you hand over your mind to anyone who comes along, so they may abuse you, leaving it disturbed and troubled – have you no shame in that” – Epictetus

Challenge to myself as much as anyone else – do not let your mind be taken from you. Guard it MORE than you would anything, because if you are in control of your mind, nothing can harm you.
MOLESKIN:
Special prayers for Tim, Polly, Jimmy, and Brant as they deal with some difficult times ahead with sickness.

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.

TCOB

THE SCENE: 40ish, windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hillbillies x 15 IC
  • Tempo Diamond Merks x 10
  • Cherry Pickers x 8
  • Little this/that

THA-THANG:

Line up on the curb.

Partner up

Man carry Route 66. Alternate carrying each other between cones. Stop at every cone for increasing reps starting with 5 of:

  • Merkins
  • Thruster Merks
  • Burpees

Decrease reps by 1 on way back

Mosey to greenway hill

11’s

Iron Mike’s 4 count

Bernie up hill

Bicycles 4 count

Bear Crawl down

Mosey to AO

Global Warming

Everyone Al Gore in circle

AGT x 5 2 man at a time going in opposite directions.

2 passes

MARY:

  • Peter Parkers x 12 IC
  • ABCs on Q
  • Captain Thor 6:24 IC
  • Scissors for 1 min on Q

COUNT-OFF & NAME-O-RAMA
44 including 1 FNG – BVD. Also there was Kentucky but couldn’t tag him.
CIRCLE OF TRUST/BOM:

Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.

-Ghandi

I can sometimes lose sight of what I’m working towards. Throughout the year I have to refocus myself because I’ve strayed from the path I wanted to be on. Whether because of some new shiney thing distracting me off to the side or because I backslid on my habits. I don’t have trouble making fitness and fun thing habits. Where I struggle to find my destiny is in work. Sometimes I just feel like I’m on cruise control and not actively thinking, acting and making habits. I think the hardest place to make habits and form our destiny is in the things that we like to do the least. Take some time this week to think of some place in your life you know you need to be taking care of business but haven’t been able to shape that destiny by making good habits toward that end. Make a gameplan to get it done.
MOLESKIN:
ANNOUNCEMENTS: