F3 Knoxville

Tag: Amelia

Spring Training

The Scene: 48 and Skunky

F3 Welcome and Disclaimer

Warm-o-Rama

High Knees 15x IC
Arm Circles Forward / Reverse 15x IC
Cherry Pickers 15x IC

Tha-Thang

  1. Base-running: have cones set up in shape of a diamond. Do “21” merkins at home, 21 squats at first, 21 burpees at 2nd, 21 BBSU at 3rd. (21 was Roberto Clemente’s number and I loved him). Rinse and repeat x2.
  2. Mosey to rocks
  3. Explosive baseball type exercises with rock:
    – 40 overheads
    – 40 “swings” (switch hitter)
    – 40 presses (official MLB roster consist of 40 players).
  4. Mosey to Matterhorn
  5. Back peddle 1/2 way up hill (like you’re going back on fly ball…) and then sprint to top. At top complete the 6-4-3 double play of 6 merkins/4 squats/3 burpees. Mosey down. X5
  6. Mosey back to AO via stairs and parking lot

Count-Off
Name-O-Rama

BOM:
We live in an action-packed/fast paced society where we want everything quickly. Today was a Baseball/Spring Training workout. People don’t like baseball- it’s too slow, too boring… look for the details of life that need and deserve your attention. Enjoy the moment, the details of life. Slow down and be in the game!

Half ‘a Dog Biscuit

The Scene: Chilly with a hint of “Fever” and a last-minute Q change!

F3 Disclaimer and Welcome

Warm-o-Rama
15x SSH
15x Mountain Climbers
Mosey to 1/3 mile loop

The Thang:
Seabiscuit workout!  (normally a 1hr + workout)
1 Lap – 10x Burpees, 20x BBS, 30x Squats
2 Laps – 10x Burpees, 20x BBS, 30x Squats
3 Laps – 10x Burpees, 20x BBS, 30x Squats
4 Laps – 10x Burpees, 20x BBS, 30x Squats (I think this is where the “audible” was called and the PAX re-collected to return to the AO)
3 Laps – 10x Burpees, 20x BBS, 30x Squats
2 Laps – 10x Burpees, 20x BBS, 30x Squats
1 Lap – 10x Burpees, 20x BBS, 30x Squats
Mosey back to AO

Mary
20x Hello Dolly
20x Flutter Kick
Recover!

Moleskin:
Well, today (Valentine’s Day!) was supposed to be Swirlie’s VQ. He had some big plans for sleds, tires and all kinds of pain for the PAX. The man upstairs stepped in with a little Fever and Sore throat to keep the PAX alive (we prayed for Swirlie’s health to improve). Seriously, Swirlie – the next time you might want to plan something “the average man” can do – none of this 24yr old “I’m a monster athlete” stuff…

Anyway, there was little mumblechatter (I mean almost NONE) this morning during the introduction of most of the PAX to the P-Nut classic “Sutherland Seabiscuit” workout at #TheDogPound. Some of these HIMs had done it before and knew what to expect, but WOW did it smoke the PAX. Maybe we shouldn’t do it on a 1/3 mile loop…but as-intended next time on a 400 yard track.

Nah.

It’ll be back for sure!

Welcome to the JUCO

The Scene: 40 degrees.  Clear and breezy

Welcome and Disclaimer

The THANG: Welcome to the JUCO

COP

  • Side Straddle Hop X 20 (IC)
  • Burpees X 10 (OYO)
  • Imperial Walkers x 15 (IC)
  • Baby Arm Circles x 10 each way (IC)
  • Copperhead Squats x 20 (IC)
  • Merkins x 20 (OYO)

Mosey to East Campus

  • Burpees X 10 (OYO)

Mosey to “The Dawn Wall”

  • Burpees X 10 (OYO)

11’s: BBS on bottom, Merkins up top, Summit when you’re done!

Mosey to The Steps and run up/down x 3

Mosey to “The Sophomore”

  • Burpees X 10 (OYO)
  • Run to the top
  • Squats X 40 (IC)
  • Run to the bottom

Mosey to “The Courtyard” and stop at the walls

  • Dips X 20 (OYO)

Mosey back to the AO

COT

Name-O-Rama

BOM: Growth

From Toto:

It was a great pleasure to lead the 11 HIMs that posted with me at the first PAX at the JUCO this morning.  I am truly humbled by the excitement and energy demonstrated by this group.  We took a quick tour of the campus and tried out a few features. This AO has much to offer,  The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership. From the first workout January 1, 2011, F3 has continued to grow in numbers and in strength.  The launch of the JUCO in Hardin Valley is another seed being planted.  Let’s reach out into our community and grow this PAX.

On and individual basis, F3 provides opportunity for each of us to grow spiritually, physically, emotionally, and mentally.  If you were to take a catfish and put it in a small aquarium, that fish would only grow to be maybe a foot long and it might weigh a quarter of a pound.  But, if you took the identical catfish and placed it into a pond, it might grow to be three feet long and weigh over 50 pounds.  Make a commitment to remove your barriers and challenge yourself to be Big Fish.

Groundhog Day at The Dog Pound

The Scene:  50 and cloudy
F3 Welcome and Disclaimer
THE THANG
COP – 
Introduce the Merdipkin
(Also known as Mr Dipkin, or Dipkin for short)
Partner A in plank, Partner B places his feet on A’s back of his hands behind himself on the ground in dip position perpendicular to A. A does a Merkin, then B does a dip. Repeat, alternating in a seesaw pattern until the reps are complete.
Mosey to the trail of tears
Partner up
SSH x20 IC
Cherry Pickers x5
Dipkins 20 each way
Run a lap
Repeat the exercises, run a lap, repeat, repeat, repeat
Circle up
50x LBC IC
30x Tempo squats IC
50x LBC IC
20x reverse crunches
30x Tempo squats IC
50x LBC IC
10x more Dipkins each
 
Mosey back y’all
Circle of abs – 5 min
 
BOM/WORD:
 
We joked around some today and had fun with the idea of the movie “Groundhog Day – the day that keeps repeating it self. In real life, we often can fall into the same type of issue. We will do the same things with the same people and it becomes monotonous. It can leave us with the sensation of wanting more. It’s not wrong to want more, it’s not wrong to want to be successful and it’s not wrong to want new experiences. However, we can be left frustrated and that frustration from creep interactions with her coworkers, spouses and families. As I consider this I was reminded of a scripture I recently read through with my children.
 
“What causes quarrels and what causes fights among you? Is it not this, that your passions are at war within you? You desire and do not have, so you murder. You covet and cannot obtain, so you fight and quarrel. You do not have, because you do not ask. You ask and do not receive, because you ask wrongly, to spend it on your passions.”
‭‭James‬ ‭4:1-3‬ ‭ESV‬‬
When we don’t get what we want we get frustrated. It doesn’t take a lot of introspection to be able to see that in our own lives. When we strive for things we want because we think it will make us happy, or fulfilled we miss the target and the frustration does not lift. Instead we should focus on those around us. We ought to ask the question, “Lord, is this something I should desire? Is it something you intend for me to have?”
When we ask for things, not to spend on our own quest for personal enjoyment, but rather to pour into others, the frustration is replaced by joy and contentment when the gift is bestowed. I encourage you to ask the question (above) before you ask for the gift.
Moleskin
I hate running. Running sucks. But, I got talked into this #CSAUP Tennessee Ragnar Relay and have to train…so today we ran more than my usual workouts. The men fussed a little. My legs tried to quit on me. But we pushed through the repetitive workout together. Good job men.

A visit with Fat Amy

**The name “Fat Amy” is used in a fictitious manner. Any resemblance to actual persons, living or dead, or actual events is purely coincidental.

The Scene: 53 degrees and calm

F3 Intro and Disclaimer

Warm-O-Rama
Imperial Walkers x 15 IC
Russian Rockette x 15 IC
Windmills x 15 IC
Cherry Pickers x 10 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Squat x 15 IC
BurpeeCircle x PAX count

The THANG
Fat Amy:
50 Squats
– 10 Burpees
40 BBS
– 10 Burpees
Lunge to Cone, Sprint Back
– 10 Burpees
20 Star Jacks
– 10 Burpees
Bear Crawl to Cone, Sprint Back
– 10 Burpees
20 Star Jacks
– 10 Burpees
Lunge to Cone, Sprint Back
– 10 Burpees
40 BBS
– 10 Burpees
50 Squats

Dora’cides (Partner Up!)
Suicides – Incremental Burpees for each cone (1,2 & 3)
150 Merkins (Audible as we were running out of time!)
200 Jumping Squats (touch ground)
300 BBS

MARY
Flutter Kick
Marge / Homers
Shoulder Blasters

WORD
Intensity is important, but for short duration.  Forget the hour long meetings, hour long back-breaker workouts – strive for 10-20 minutes of high intensity every hour and make those moments count.  Do this in your “service” – to God, country, family, friends, and service for those who you don’t know, and yourself.