F3 Knoxville

Tag: Bowflex

Monday Funday

THE SCENE
67 and Muggy

 

Welcome & Disclaimer

 

THE THANG
COP

  • SSH x30 (IC)
  • 4ct Diagonal Lunges x15 IC
  • 4ct Windmill Merkins x10 IC
  • 4ct Tempo Squats x12 IC
  • Arm Circles Forward x12 IC
  • Arm Circles Backward x12 IC
  • Run two loops around the parking lot

Mosey to curb and line up.

 

Jelly Legs
Start at one side of the parking lot.  Perform the following:

  • R1: Hold squat position for 10 count, perform 10 squats, run to the other curb, do 2 Burpees, run back
  • R2: Hold squat position for 20 count, perform 20 squats, run to the other curb, do 2 Burpees, run back
  • R3: Hold squat position for 30 count, perform 30 squats, run to the other curb, do 2 Burpees, run back
  • R4: Hold squat position for 40 count, perform 40 squats, run to the other curb, do 2 Burpees, run back
  • R5: Hold squat position for 50 count, perform 50 squats, run to the other curb, do 2 Burpees, run back

Line up in four separate lines.  Each group mosey to the far parking lots and to one of four cones set up in the corner.

 

Four Corners
Spread out to 4 cones.  Alternate exercises at the cones for set time. When time is done, counter-clockwise to the next cone. Rinse and repeat.

  • Cone 1: Dry Docks x15 or x25 & Narrow Squats x15 or x25
  • Cone 2: 4ct Flutter Kicks x15 or x25 & Star Jumps x15 or x25
  • Cone 3: 4ct Shoulder Taps x10 or x15 & Reverse Lunges (each leg counts as 1) x10 or x15
  • Cone 4: 4ct Hello Dolly x15 or x25 & Smurf Jacks x15 or x25

Round 1: 60 seconds at each station
Round 2: 45 seconds at each station

Mosey to the hill near the SP.

 

Cash Out
Merkin Hill
Run up and down hill doing the following:

  • Start at bottom of hill with 10 Merkins, run to top
  • Top of hill 9 Merkins, run to bottom
  • Bottom of hill 8 Merkins, runt to top
  • Top of hill 7 Merkins, run to bottom
  • Bottom of hill 6 Merkins, runt to top
  • Top of hill 5 Merkins, run to bottom
  • Bottom of hill 4 Merkins, runt to top
  • Top of hill 3 Merkins, run to bottom
  • Bottom of hill 2 Merkins, runt to top
  • Top of hill 1 Merkins, run to bottom

Circle up for Mary.

 

Mary
4ct American Hammers x20 IC
Rt Side Crunches x20 IC
Lft Side Crunches x20 IC
ATMs

 

COT
Number off / Name-0-Rama (40 PAX, 3 FNGs – Petro, Chaco and Fullstack)

 

BOM
“Honorable men refuse to wallow in the small and the bitter.
Honorable men refuse to hate life because something once went wrong.
Honorable men don’t build monuments to their disappointments, nor do they let others brand them and curse them to their destruction.
Honorable men seek out the highest definition of their lives, the nobler meaning granted by heritage, by their ancestors’ dreams and their parents’ hopes.
Honorable men cry out to God until curses are broken and a grander purpose is achieved.
Honorable men don’t settle for lives of regret.”

Stephen Mansfield, “Mansfield’s Book of Manly Men”

As we push ourselves physically each week it is important to remember that we must also be pushing ourselves mentally, emotionally and spiritually…to grow as HIMs.  Physical fitness is important, but character, virtue, integrity and leadership are paramount.  Our world is starving for men with these characteristics.  Men of honor who live beyond themselves.  Men who are life-givers, not life-takers.

I believe there is a direct correlation between strenuous physical exercise and the strenuous pursuit to live a life of honor, integrity and impact.  Both take effort and focus. Both take intentionality, consistency and daily commitment.  Both are met with resistance from the status quo and my own passivity.  Both can’t be pursued alone and require me to surround myself with like-minded men who inspire, encourage and challenge me along the journey.

Each morning in the gloom we have an opportunity to experience these AND be these things for the men on our left and right.  Iron sharpen iron. This is what it means to wear the “F3”.

The Importance of Battle Buddies

THE SCENE: 60s…warm

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Merkins IC x10
  • Tempo Squats IC x10
  • SSH IC x 20
  • This/that/these/those/Michael Phelps

THA-THANG:

  1. Grab a battle buddy & mosey to the tennis court
    • DORA:  100 Burpee, 100 Iron Mike, 100 Big Boy Situps
    • Running partner bear crawl forward across the court & crawl bear back
  2. Mosey to hockey rink – keep your battle buddy
    • DORA:  100 Merkin, 100 Squats, 100 Little Baby Crunches
    • Running partner runs to the other side of the rink & back, stopping for 2 burpees each time they cross the center line
  3. Mosey to Pee Rocks – same battle buddy
    • DORA:  100 Curls, 100 Overhead Press, 100 Tricep Press
    • Running partner runs to the grass & back

MARY:

  • Box cutters x 25
  • Freddie Mercury x 25

COUNT-OFF & NAME-O-RAMA
16 total:  Ratchet, Onesie, Respect, Frosty, La-Z-Boy, Shooter, Tweet-E, Bowflex, I-Beam, High Heels, Sparky, Squirt, Flute Loop, Toto, Abacus, Bartman

CIRCLE OF TRUST/BOM:

Proverbs 13:20 – Walk with the wise and become wise, for a companion of fools suffers harm.

Who are you walking with?  Who are you spending time with?  The proverb isn’t saying you always have to be with people who are smarter than you….it says to associate with those who are wise.  These are people who are seeking Christ in their life.  These are people who lift you up and edify you, rather than tear you down.  These are people who are honest enough to tell you when you’re wrong.  So….who are you surrounding yourself with?

MOLESKIN:

ANNOUNCEMENTS:

Hardship Hill is 2 days away.  Pray for safety for the teams and for a good time to be had by all.

A Thumb on the Scale

THE SCENE: 68, clear, and smelling sweetly of honeysuckles.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
10x Hindurkins IC
Outhouse Run
8x Al Gore Tuck Jump
15x 4ct Crab Kicks

THA-THANG:
Mosey up to the upper parking lot at the top of Baby Everest.
A balance is set up there, so fill one side with some number of stones.
Gather at the bottom of the hill, each man does 15 reps of one exercise, then takes one stone up the hill to the balance, then mosey down the long way.
Once the balance tips, all the PAX move on to the next exercise.

Exercises:
Merkins
Star Jacks
Decline Dry Docks
4-ct Mountain climbers
4-ct Hello Dolly
Burpees! (10 instead of 15)

MARY:
10x 4ct LBC
15x 4ct Left/Right LBC
25x 4ct Flutter Kicks.
15x 4ct Monkey Humpers
Just a few seconds of shoulder taps to close it out.

COUNT-OFF & NAME-O-RAMA
8x HIMs this morning
CIRCLE OF TRUST/BOM:
In life, we have a lot of things that we have to try to keep in balance.  Work/home, food/exercise, cost/benefit, etc.  But there’s one area in which, there’s no way to pile enough on one side to balance the other, and that’s the sin/righteousness balance.  No matter how much good we try to do, there’s nothing we can do in our own strength to tip that balance in our favor.  Titus 3:5 says, “Not by works of righteousness which we have done, but according to his mercy he saved us, by the washing of regeneration, and renewing of the Holy Ghost”.  He put His thumb on the scale when he sent His Son to take the penalty for our sin through His death.
MOLESKIN:
My precision calculation of the number of stones to put in the balance ended up a little high.  But that’s OK, as someone decided to accelerate the filling of the other side by a bit.  Ended up adding burpees at the end, so it all worked for the best!.
ANNOUNCEMENTS:
Hardship Hill is THIS WEEKEND!  Can’t wait!  .

99 Problems with a Buddy!

THE SCENE: nice but a little humid
F3 WELCOME & DISCLAIMER

took 2 times to repeat the disclaimer that I made up. No one was really buying in the first time so we repeated it for good measure. After all, its a legal statement right?

WARM-O-RAMA: 

jog across Parking lot x2, Millenial run x2, Millenial Sprint x2

Line up for ROckettes x20. Capn Crunch had some rebels with him and we were a little out of sync so we started over.

20 squats all together in a line, perfecto!! Well a little wavy but pretty good for 37 dudes doing squats together

circle up for Merkins x10 IC, Monkey humpers x10 IC, and 10 Body builders OYO
THA-THANG:
99 Problems with a buddy

  • 99 star jacks
  • Run a 1/4 mile lap(roughly)
  • 99 merkins
  • Run a lap
  • 99 squats
  • run a lap
  • 99 Mtn climbers
  • Run a lap
  • 99 LBC
  • Run a lap
  • 99 CDD
  • Run a lap

For the guys that finished first, they partnered up with the guys that had not finished. As they partners , each pax counted their reps toward the 99 needed(Like DORAs) Once the said exercise was completed, the buddies ran the hill instead of a lap. Pretty much all pax ended up running the hill regardless of partnering up or not. Plunger helped me finish my Dry docks and he pushed me to sprint up the hill. Thanks Buddy!

MARY:
Hello DOllys x10 IC

Boat, Catamaran, canoe

Flutters x10 IC

Side tri rises x10 IC
COUNT-OFF & NAME-O-RAMA
37 buddys gettin work done!
CIRCLE OF TRUST/BOM:
What is the mission of F3? To Plant, Grow, and serve small workout groups to invigorate male community leadership! Well, based on that and what I read on the survey,most guys don’t want to Q because they feel uncomfortable , I think F3 is a huge success in Knoxville but we can do better to invigorate male community leadership. We buddy up, yes. We push our selves physically, yes, but how much are we really pushing our brothers to be leaders in our community?

Well, if you look at the F3 nation website, it gives 10 things a new guy should know. #5 says Q a workout. By leading workout, it enables you to lead your peers. Lets all be more proactive in getting more men to Q, If you brought an FNG out and he has been posting on a regular basis, get him to Q. We need more positive peer pressure for guys to Q! Anybody can do it. If I can do it, anyone can!

MOLESKIN:
I have Q’d several times. I like to Q and I like to sign up, BUT I get a lot of anxiety the night before and sometimes doubt myself. So why do I Q? I do it to challenge myself and get out of my comfort Zone. I am certainly good at one on one situations but put me in front of a bunch of my peers, men I look up to and respect tremendously and I get a bit of stage fright. I guess what I am saying is, if I can do it, so can you. If you have anxiety about leading a workout, then I think you should JUMP IN and Q! The only way we can get better is to do things we are not so good at. WHY did I or any F3 pax join F3? Well, we were looking for something different. Now that we are in F3 and for those that have been in F3 for a while, we need to evolve as the leaders we are meant to be. We need to put our big boy pants on and embrace the things we are not so comfortable with. More or less, Embrace the Suck or become a stale fish!

ANNOUNCEMENTS:
Hardship Hill this weekend!

Tenzies

THE SCENE: Warm about 70 degrees. Pollen is everywhere.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, 10 odd count merkins, 5 Cherry Pickers

THA-THANG:
Do 10 of each exercise at each cone along the big loop.

  • Inch worms
  • Smurf jacks
  • One arm up planks
  • diamond mericans
  • 10 sec one legged stands
  • Run to top of hill at restaurant
  • Burpees
  • Squats
  • Reg mericans
  • squat jumps
  • wide mericans
  • bobby hurleys
  • iron mikes
  • shoulder tap mericans
  • lunges

Flutter kicks x 30 till 6 joins then Mosey to AO
MARY:
Ring of fire-leg lifts x3
COUNT-OFF & NAME-O-RAMA
19 in attendance
CIRCLE OF TRUST/BOM:
Talked about example of doing a mud race with my wife and being too self centered and wanting to run it and do it fast. My wife is not in the shape I’m in and really struggled. I got irritated and she could sense it and along with the fact we got there late and she hates the shape that she is in, ended up having a small panic attack. It litterly took that for my dumb ass to figure out that the day was not about me running a race but about spending time with my wife and the mother of my children.

so…..when you spend time with your family, BE THERE for them mentally as well.
MOLESKIN:
Good chatter this morning and some new guys are adding some good energy to the PAX
ANNOUNCEMENTS:
Hardship Hill, prayers for Tanks wife