F3 Knoxville

Tag: Bandwagon

Get Up Offa That Thing!

CONDITIONS
32 degrees and clear

Welcome and Disclaimer

COT
– Side Straddle hop x30 (IC)
– Forward Arm Circles x30 (IC)
– Mericans x15 (IC)
– Squats x30 (IC)
– Ice Skaters (each leg) x15 (IC)

THE THANG
“Get Up Offa That Thing”
Do a burpee every time the songs says “Get up offa that thing!”

Indian Run to the Joe Hendricks Stairs. Line up single file on the stair

Calf Party
– x15 normal, x10 quick normal calf raises
– 1 run up the stairs
– x15 normal, x10 quick wide stance calf raises
– 1 run up the stairs
– x15 normal, x10 quick narrow stance calf raises

Partner up with the person across from you.  This is your battle buddy.  Run back with your partner to the parking lot and line up, pick up two coupons a piece on the way.

Partner Exercises
– x30 Plank High fives
– x20 Plank Push ups
– x20 Plank Push ups
– x10 Partner Pull ups
– Wheelbarrow Suicides with a push up 4 lines
– Crabwalk Suicides 4 lines

“Papa’s Got a Brand New Bag”
Squats to “Papa’s Got a Brand New Bag,” holding a squat in between guitar riffs

Abs
– Scissor V-ups x15 (IC)
– Up and Down V-ups x15 (IC)
– In and Out V-ups x15 (IC)

COT / BOM
Name-O-Rama

Quickbooks (Submitted by Cap’n Crunch)

Bandwagon Beatdown…

CONDITIONS
35 degrees, clear, but damp

Intro and Disclaimer

COP
– Side Straddle Hops x20 (IC)
– Rockettes x15 (IC)
– Imperial Walkers x15 (IC)
– Merkin x10 (IC)
– 2 Laps around parking lot

THE THANG
The Bermuda Triangle
Three cones set up around the parking lot in the shape of a triangle.
– Cone 1- 5 Burpees and then Bear Crawl to next cone
– Cone 2- 10 Merkins and then Crab Walk to next cone
– Cone 3- 15 Squats and then sprint back to the first cone
Rise and repeat for 8 minutes.

Mosey to Playground

Elevens on Playground
Start with 10 Dips and 1 Box Jump, then 9 Dips and 2 Box Jumps, etc.
Everything =11 until 1 Dip and 10 BJs

Mosey to top of Cardiac Hill with Coupons

Hills & Cheers
Split into two groups. First group at top of Cardiac Hill does exercise while group Two runs to the cone at the bottom and back up. Once group one finishes their exercise they stood at the top and encourage and cheer for our brothers and urge them back to the top.

Then the two groups switch. Rinse and repeat.
– Round 1 Exercise = 10 Manmakers
– Round 2 Exercise = 15 Burpess

Mosey back to Homebase for ABS

ABS
Pickle Pounders x15 (IC) led by Pickle

COT
Count off and Name-O-Rama 34 PAX, 1 FNG

BOM
Sometimes after finishing an exercise it can be more encouraging to our fellow PAX if we just simply stand, yell, and encourage them to finish strong. Many PAX members today took it to an extra gear along the last stretch of Cardiac Hill when they heard the PAX screaming and cheering them on. It takes selflessness to stop what you are doing and shift the focus away from yourself and put it on another person. Sometimes encouragement can be uncomfortable, but its impact is limitless. As a basketball coach, it is important to create good culture, and we are constantly trying to create an encouraging culture. In life, some people are energy givers, while others are energy takers. Energy givers are selfless, encouraging, enjoyable, and create positive culture. Energy takers are selfish, deceiving, joy-kills, and destroy positive culture. Hopefully as F3 Knoxville continues to grow the culture is one of encouragement to your fellow PAX, but even more important is to take that encouragement to your home, with your wife and kids. Or to your workplace with co-workers and help push people around you to achieve. Encouragement is a powerful tool, and this PAX encourages me every morning! Go be an energy giver this week!

MOLESKIN
The PAX was eager to get back to work this morning at The Asylum after missing Monday due to the ice storm. The PAX was constant this morning, never stopping, moving from thing to the next quickly. The PAX pushed each other through by encouraging each other over the top of Cardiac Hill twice, and survived a Bandwagon Beatdown!

Bandwagon (Submitted by Cap’n Crunch)

Super Thursday

CONDITIONS
27 Degrees clear skies with little to no wind (Perfect Conditions)

THE THANG
COP
20 X SSH IC
20 X Arm circles forward IC
20 X Arm circles backward IC
20 X Forward stiff leg kicks touching vertical hand IC
20 X Box squat jumps IC

Mosey to a lit parking lot a near Parkside Tavern about two hundred yards from the Dog Pound AO.

Tribute to Super Bowl 50
First Half
5 Sprints slight downhill and back uphill (About 200 yards round trip).

After the first sprint: 50 merkins
After the second sprint: 50 BBS
After the third sprint: 50 lunges
After the fourth sprint: 50 SSH
After the fifth sprint: 50 squats

Second Half
Then we went in reverse order:
After sixth sprint: 50 SSH
After seventh sprint: 50 lunges
After eight sprint: 50 BBS
After ninth sprint: 50 merkins

Mosey back to the Dog Pound AO beside the tennis courts.

ABS
20 X Flutter kicks IC
20 X Hello dolly’s IC
15 X American Hammers IC

Note: The PAX ran individually down and back and then 50’s individually. Those that finished early planked until everyone was done after each round. The PAX started each sprint together. Each person pushed hard on each sprint especially more so with a small group.  One PAX member pushed through some calf cramps like a champ and finished very strong.

COT
Name-O-Rama

BOM
Discussed work ethic and not letting other people outwork you. Remember the acronym O.W.E = Out Work Everyone.

I may not be as fast as Proton, or able to do squats like Ratchet, or merkins like Bandwagon, but that isn’t going to stop me from trying.

I used to encourage my Marines that hard work eventually pays off. It may not pay off today, tomorrow, next week, or next month, but eventually hard work always pays off.

Encouraged the PAX to apply the same enthusiasm and work ethic that they do at F3 in other parts of their daily activities.

Finally, we talked about attitude. All the hard work in the world will be forgotten if you do not do it with a positive attitude.

Getting better together like a Boss!!
Hydro (Submitted by Cap’n Crunch)

Revival at the Asylum

CONDITIONS
19 degrees, wind gusts and a light snow

F3 disclaimer
Welcome to the FNG’s

THE THANG
COP #1
Side Straddle Hop IC x 10
Calf raises IC x 10
Bobby Hurley OYO x 10
Hillbillies IC x 10
Baby arm circles forward IC x 10
Baby arm circles reverse IC x 10
Burpees OYO x 10

Tour of the parking lot; mosey over to brick pile for two coupons and head to the church

COP #2
Overhead press w/ coupons IC x 10
Arm curls w/ coupons IC x 10
Back flies w coupons IC x 10
Squats IC x 10
Burpees OYO x 10

Bear crawl down the side of the church, lunge across the back, bear crawl back the opposite side and lunge back to the front of the church

COP #3
Elevated merkins on coupons IC x 10
Unbalanced merkin; left side IC x 10
Unbalanced merkin; right side IC x 10
Chest flies with coupons IC x 10
Chest press with coupons IC x 10
Burpees OYO x 10

Mosey back to brick pile to return coupons; mosey to the playground (planks by PAX until all arrive)

Hydraulic squats OYO x 10
Flutter kicks IC x 25 (led by Timberlake)

ABS
Tunnel of Love

COT
Name-o-Rama

Scripture focus on Philippians 3:17-21. Be imitators of Christ, and walk with those who want to live faithful lives.

BOM
prayer led by P-nut

MOLESKIN
41 men came ready to bring light to the early morning gloom. Spirited mumblechatter despite a wind chill of 7 degrees and gusty winds. Love this PAX…love this movement in Knoxville.

Strength and Honor,
P-nut (Submitted by Cap’n Crunch)

Monday Morning Jumpstart…

Conditions
58 degrees and clear

Intro and Disclaimer

COP
Side Straddle Hops x20(IC)
Imperial Walkers x15- (IC)
Hamstring Busters x15(IC)
Little Baby Arm Circles Forward x10-(IC)
Reverse x10- (IC)
Big Boy Arm Circles Forward x10 (IC)
Reverse x10 (IC)

 

THE THANG
Partner Up and Go to the bottom of Little Baby Hill
Run with your partner to the top of the hill and do some combination of 20 lunges: 10/10 or 15/5, whatever works best for you and your partner, plank in parking lot when finished

Partner Elevens
First partner runs to other side of the parking lot and does 10 Derkins, while partner still on the baseline does 1 Cinder Block Trophy (Squat, Clean & Press CB)=11. Partner that did the derkin runs back and the two partners switch. Next round 9 derkins, 2 CB Trophies and then 8 derkins and 3 CB trophies until reversed reaching 1 derkin and 10 CB trophies. All equaling 11.

Mosey to Cardiac Hill

You can do it Twice!
Start at the bottom of Cardiac Hill with 10 pushups, run to the first curve and do 10 squats, second curve 10 diamond pushups, bear crawl the baby hill at the top, then finish with 10 dips on the benches. Rinse and repeat with reps of 20. Plank at the bottom.

Mosey back to Homebase for ABS
Dealers Choice
Hello Dolly’s x20 (IC) by Crawdad
Box Cutters x15 (IC) by Woodshack

COT
Count off and Name-O-Rama  66 PAX and 4 FNGs!

BOM
We all are here to get better from a physical standpoint. I love this PAX, love the diversity in ages, young and experienced! It’s the guys that we yell “RESPECT” to after they say their name and nickname that get me out of bed in the mornings and drive me. I can only hope that when I am their age one day I am doing the same. Yet, we would be fools if we stopped just at allowing them to inspire us physically. I once heard a mentor say that everyone thinks a man or #HIM is someone who is courageous and strong, showing little emotion, being hard to break, and not completely sharing their heart because vulnerability could lead to hurt or pain, BUT its actually the opposite! It takes courageousness and strength to share yourself, and open up and allow someone to know your struggles, fears, and what life has taught you. That is what Jesus did for us, and as men we are called to do the same, share our hearts with one another. My challenge to this PAX, especially younger PAX members, is to really get to know those around, especially the guys with a lot of life experience under their belt. This PAX is extremely fortunate to have so many great men, and we would be foolish if we did not seek out their guidance and mentorship. I also challenge those men, to open up and be vulnerable and share with those younger PAX members what life’s journey has had for you; the hard things, the lessons, failures, success, advice, etc. So at our next F2 event, coffeeteria or lunch, get out of your comfort zone, and seek out life with another just as Jesus has called us to do!

Aye!,
Bandwagon (submitted by Cap’n Crunch)