F3 Knoxville

Tag: Bandwagon

60 Seconds…

THE SCENE
64 and clear

Welcome & Disclaimer

THE THANG
COP

  • SSH x30 (IC)
  • Dive Bombers x15 (IC)
  • Toy Soldiers x15 (IC)
  • Arm Circles Forward x10 (IC)
  • Arm Circles Backward x10 (IC)
  • Imperial Walkers x15 (IC)
  • Run the parking lot x2

Mosey to the paver pile and grab two coupons. Then mosey back to the parking lot and line up on the curb near the hill.

YCDAFSS
We will have 6, 1 minute rounds in a pyramid (R1 = 1min, R2 = 2min, … , R6 = 6min). Between rounds do suicide sprints across the parking lot (run to 1st cone, run back to start, run to 2nd cone run back to start, run to far curb and back to start)

  • Round 1 – Flyes
  • Round 2 – Flyes, Prisoner Squats
  • Round 3 – Flyes, Prisoner Squats, Curls
  • Round 4 – Flyes, Prisoner Squats, Curls, Mountain Climbers
  • Round 5 – Flyes, Prisoner Squats, Curls, Mountain Climbers, Arnold Presses
  • Round 6 – Flyes, Prisoner Squats, Curls, Mountain Climbers, Arnold Presses, Reverse Lunges

Circle up for abs

Abs
Captain Thors – x8 (IC)

COT
Number off and Name-O-Rama (1 FNG – Uncle Rico)

BOM
The opposite of manhood isn’t womanhood, it’s boyhood (1 Corinthians 10:11 – When I was a child, I spoke as a child, I understood as a child, I thought as a child; but when I became a man, I put away childish things.).  The difference between manhood and boyhood is not a sense of fun and zest for life, it’s maturity.  We don’t want to loose the joy of living, but the world…our loved ones…NEED us to be men.  The need us to reject passivity, accept responsibility, lead courageously, expect a greater reward…God’s reward.  Each morning at F3 we come together to get better physically, mentally and spiritually in the context of other men.  Men teach us how to be better men, so keep coming and keep giving!

MOLESKIN
The Knoxville PAX loves to kick off the week with a bang!  Monday’s are usually well attended and this morning was no different.  Everyone showed up ready to get better.  It was a great morning…I would expect nothing less.  AYE!!

Strength and Honor,
Cap’n Crunch

Squerkins…The Stuff Nightmares are Made of!

THE SCENE
42 and clear

Welcome and Disclaimer

THE THANG
COP
Squats x15 IC
SS Hops x20 IC

Partner up and head to curb of parking lot

Wheelbarrow Squerkins
Start at one end of the parking lot.  Wheelbarrow crawl to first parking line, do 10 Squerkins.  Wheelbarrow to next parking line, do 9 Squerkins and so on until you get to 1.  Then switch places and head back to the starting line.

Mosey to covered area

Alternating Picnic Bench Circuit
Partner 1 does Dips while Partner 2 does Let Me Ins,
Round 1: 60 sec each
Round 2: 30 sec each

Mosey back to curb of parking lot

Doras
Partner 1 bear crawls to end of parking lot and back while Partner 2 does exercise then rotate
100 Carlina Dry Dock
200 Squats
300 Merican Hammer

Running Merkin Ladder
Start at one end of parking lot, run to far end do 10 Merkins.  Run back and do 9, continue running back and forth until you get to 1 Merkin.

3 Min Iso Squats
5 sec hold and rest, 10 sec hold and rest, 20 sec hold and rest, 30 sec hold then back down.

COT
Number Off and Name-O-Rama

BOM
Proverbs 12:11, Being diligent in working the land God has you in

Mid-week Beatdown

THE SCENE
39 degrees clear

Intro and Disclaimer

THE THANG
COP
Side Straddle Hops x20 (IC)
Rockettes x15 (IC)
Michael Phelps’ x15 (IC)
Windmills x15 (IC)
Arm Circles x 15 (IC)

Mosey to lacrosse field.  Pick up coupons on the way

DORAS
Line up on end line of lacrosse field and partner up.  Complete the following reps of each exercise each round as a team.
1st Round: 200 Squat Jumps with Coupons
2nd Round: 150 Merkins
3rd Round: 100 Lunges (Audible to 50)
4th Round: 30 Man Makers

Mosey to top of Cardiac Hill (return coupons)

CARDIAC HILL
Flutterkicks x25 (IC) then run to the bottom of Cardiac Hill
Inclined BBS x25 (IC) then run up Cardiac Hill
Heel Grabbers x20 (IC)

Mosey back to parking lot

COT
Count Off and Nama-O-Rama

BOM
https://www.youtube.com/watch?v=VuJTqmpBnI0 (Beauty and the Beast- Gaston “the Man”- The world tells us that to be a man we have to be like Gaston. Strong, good looking, skilled, have girls falling at our feet etc. Even the Disney movie Beauty and the Beast portray a manly man in this manner. Larry Crab, famous author, says, “The only way to be manly is to be Godly,” and being Godly looks extremely different than how most men act today. To be Godly is to live a life modeled after Jesus, who freely gave to all of us by sacrificially coming to earth to give himself away, so that through him we may have life. Now, that is MANLY! Giving our life away to others, instead of taking, and trying to live out the life of a “man” that this world portrays.

“There is a way that seems right to man, but in the end it leads to death”- Proverbs 14:12

MOLESKIN
The pack was ready to get going this AM with several new FNGs in the house to take on their first F3 workout. The PAX hung tough on the LAX field, even in some dark and gloomy conditions and chased after the stars to complete a great DORA workout. Cardiac Hill never disappoints, but only doing it once this morning was a slight tease, more to come later at the next Bandwagon Beatdown!

Submitted by Bandwagon

Simple but Effective

THE SCENE
43 and clear

Intro and Disclaimer

THE THANG
COP
Side Straddle Hops x20 IC
Cherry Pickers x15 IC
Frontward Arm Circles x10 IC
Backwards Arm Circles x11 IC

Four Square of DOOM
Split up into 4 groups and complete all workouts around the square by descending from 15 reps to 1
Corner 1: Squats
Corner 2: American Hammers
Corner 3: Merkins
Corner 4: CMU shoulder press

Run the hill then repeat until finished

Cardiac Hill
Run the Hill x 2

Mosey back to the parking lot

COT
Count-off and Name-O-Rama

BOM
Psalms 56:3-4
Trust in God. Do not fear.

MOLESKIN
The PAX brought the heat this morning!! Everyone showed up ready to get better and everyone worked together to accomplish the beat down. Way to go men!

Welcome Back from Spring Break!

CONDITIONS
32 degrees and clear

Intro and Disclaimer

THE THANG
COP
Side Straddle Hops x 15 (IC)
Rockettes x 15 (IC)
Mountain Climbers x 15 (IC)
Windmills x 10 (IC)
Arm Circles (Forward and Back) x 10 (IC)

Mosey to Start of Route 66

Route 66
11 Cones – 5 Exercises starting at 1 rep at the first cone and going up to 11 at the 11th cone:
1. Merkins
2. Squats
3. Dry Docks
4. Tuck Jumps
5. Diamonds

Mosey to Cardiac Hill

Core Cardiac Hill
Beginning of hill – Heel Grabs x 15
1st Switchback – Pickle Pounders x 15
2nd Switchback – Uphill BB Situps x 15
Before little hill at top – Box Cutters x 15
At top – Flutter Kicks all together x 20 (IC)

Do it a second time.

Mosey back down to the parking lot

COT
Count off and Name-O-Rama (30 PAX)

BOM
John 11:25-26 – With Easter this coming weekend, it is important for us to live in the reality of the Easter message, the greatest event to ever happen in history. No matter what you believe or where you live on this earth, we all struggle with the reality of death. We see it and experience it, and it is hard to grapple with. The only thing that gives us hope is that Jesus Christ came to die and defeat death. Through his Resurrection, we are able to experience life in Him for ever and ever. We don’t have to experience eternal death because of what Christ did for us. Let us celebrate that forever and seek to live out of that each day.

MOLESKIN
After many PAX had just come back from travels on Spring Break, it was fitting to send them right back out on a Route 66 work out. The PAX crushed it even through a relapse into some gloomy winter weather and started the week off strong.

Bandwagon and Goose