F3 Knoxville

Tag: Bowflex

Downright Warm

THE SCENE: 41F, no wind, the warm weather drew a crowd today!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC 4 CT
Imperial Squat Walkers x 15 IC 4 CT
Merkins x 15 IC 4 CT
4X run across the parking lot, building intensity (Merkins and Squats between sets)

THA-THANG:
Mosey to the playground, find a bench
11s: Dips and BBS
11s: Box Jumps and Derkins

Back to the AO

Mini Grinder, 4 stations + the hill:
20 reps, after each lap drop 2 reps (20, 18, 16…)
1: Squat Jumps
2: Merkins
3: Iron Mikes
4: Gas Pumpers
+
2 Burpees at the top of the hill
Every other time up the hill, Bernie Sanders

Called it during the lap of 8, props to Plunger for pushing it with me.

MARY:
Boat Canoe (with some American Hammers thrown in for fun)
ATMs from Cap’n (thank you, sir!)

COUNT-OFF & NAME-O-RAMA
38 PAX, no FNGs

CIRCLE OF TRUST/BOM:
“Someone who cares about you, sweats with you, and corrects you when you need to be corrected is one of the most precious things in life; a true friend.” -Eric Greitens
I feel lucky to have several true friends in the COT this morning.

ANNOUNCEMENTS:
That Alcoa CSAUP event coming up looks wicked awesome.

Living an abundant life (with lots of coupons)

THE SCENE: asylum, clear and cold (14F).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 loops around the parking lot, then pick up “coupons” (firewood blocks from the back of a truck) to be carried the whole workout.

SSH 30 reps with coupons

Slow merkins 5 rep with star pose both sides

big arm circles both arms with coupons

mogul jumps over coupons 10 reps 4 ct

TIE Bombers (lunge position with baby arm circles with coupons 15 forward and 15 backward)

Skaters (4ct) 15 reps with coupons optional

Wide merkins and narrow merkins 10 ct over coupons

5 more slow merkins

 

THA-THANG:

Buddy up with Battle Buddy then Cadet salute holding coupons with pax bear-block crawling thru the tunnel

mosey to the playground:

11’s pistol squats(alternating both legs/11’s Star jacks (coupons) and CDD’s

mosey to pavillion

11’s rows and dips/11’s flutter kicks(4ct)BBS

mosey to far parking lot.

yonder in the distance lay 3 logs with musher harnesses attached…

8 volunteers drag the logs around the lot while the other pax does Burpee Merkin ladders until all the logs are back,

rinse and repeat with new volunteers x1

mosey back to the AO

MARY:
plenty of abs in the 11’s of flutter kick and BBS earlier
COUNT-OFF & NAME-O-RAMA

21 PAX strong

Charmin, Frenchie, Mogul, Ribbed, Coolio, Gardener, Woozy, Cheatsheet, Catgut, Fabio, Gibbler, Denied, Fur Coat, Tollbridge, Pusher, Bowflex, Doubtfire, Beans, Rainbow, Code Brown

 

CIRCLE OF TRUST/BOM:
Abundance. It is hard to beat the true fellowship at 5:30 AM experienced in the PAX, Though no one can afford their salvation, abundance comes through application of discipline in each area of the heart, soul, strength and mind.  “I came that they may have life and have it abundantly” John 10:10

Great day at the 1st F3 Knoxville Inner-City Kids Workout

God blessed us today with beautiful weather for F3 Knoxville  to come downtown and hold a kids workout for kids that need male leadership in their lives. 18 F3 HIMs came out to bond with 21 of their kid partners and crush the workout. We also had 8 F3 2.0s in attendance as well as an adult FNG or two that need to come out again!

During the BOM, We shared the importance of leaning on each other in tough times, keeping each other out of bad situations and trusting God to help us through those difficulties. At the end, Christmas came a little early as men brought a small gift for each of the kids. They were very happy and had a great time. Several were asking when F3 would come back again….This may be the start of a good relationship with these kids as we can plan other activities as well. Praise God for the opportunity to be with these awesome kids today. A special thanks to @Tinder (program director at WH) for getting the kids together and allowing us this opportunity to serve theses kids. He is a true HIM!

 

Pirates vs Vandals

THE SCENE:  52 (way to kick it off, December) and…. um, moist.
F3 WELCOME & DISCLAIMER
Started with 0.01s to spare… Welcome FNG!

WARM-O-RAMA:
Good ol’ increasing OYO burpee warmup:

SSH x30 IC – 2 burpees
Windmill x20 IC – 4 burpees
*Hindurkins x15 IC – 6 burpees
Al Gore Tuck Jumps x6 IC – 8 burpees
LBAC x20 each way IC – 10 burpees

*Plank, down for 1, push fwd with toes for 2, stay low and pull back, bending knees without touching ground, until arms are straight forward for 3, extend knees with arms straight to return to plank.

THA-THANG:
Mosey to the base of Everest, plank for 6.
LBC – 4-count x20 IC
Jailbreak all the way to the road at the top!

Pick a coupon and circle up:
Squrls x30 OYO – Squat plus curl, rock has to hit the ground (stones don’t though)
Drop coupons and move to the fifth one on your right.
Weight check – Lighter than your original? Everyone says “No”. Lack of honesty is disturbing…
4-count fwd raise – nice and slow – IC x10
4-count back-and-forth across chest – IC x10

Number off 1s and 2s (Pirates and Vandals)
Put all coupons in a line across the road, Pirates stay with coupons, Vandals line up 50yd away
Pirates begin exercise… Vandals come steal all coupons (2 each) and observe exercise, return to line and do exercise.
When the last Vandal has made it back, Pirates stop exercise, run steal all coupons, return, and begin next exercise.
Exercises:
Burpees
BBS
Iron Mikes
Bobby Hurleys
Monkey Humpers

Dang. Running out of time. Mosey back to AO

MARY:
Made it back to the AO right at 6:15. No time to row the boat.
COUNT-OFF & NAME-O-RAMA
32 strong – Welcome to Streak (Paul Chattaway)
CIRCLE OF TRUST/BOM:
Today each group stole the other group’s coupons while they were busy doing an exercise.  The enemy often looks for similar opportunities to steal, kill, and destroy while we are busy or distracted.  Often that distraction is indeed important and valuable, but don’t lose sight and vigilance over what you’ve been entrusted with that is truly valuable.
MOLESKIN:
The construction up here wreaked havoc on my preparation this morning. I ran into roadblocks several times trying to follow my map to get around.  Also, I learned a little Q-tip this morning.  Sidewalk chalk disappears almost completely if the pavement is the slightest bit… moist.
ANNOUNCEMENTS:
Wesley House 2.0 workout Sunday at 2 with disadvantaged kids.  Check GroupMe for more info from Tank.  Bring a wrapped gift!

Praise from Tonka – 2.0 is 14 weeks into construction!

Back to the Basics

  • THE SCENE: 40 degrees and cloudy.  Much warmer morning than previous
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH IC x15
  • a little Michael Phelps
  • Tempo squats IC X10
  • a little of this and that

THA-THANG:

Route 66-11 cones set up along the road.  1st cone 1 rep and add 1rep after each cone.  Last cone will be 11 reps last cone.  66 total reps per excercise.

1st round – Burpees, 2nd round – squats, 3rd round-merkins

  • Mosey to Materdorn (horn?).  7s 1 rep (jump squat) bottom and to light pole 6 reps (Carolina dry docs).  Back to bottom 2 reps and back to light pole 5 reps.  Always a total of 7s Rinse and repeat.  Finish when 6 reps on bottom and 1 up top.
  • Finished with sprint to top of hill.
  • mosey to road.  Suicides 1st round 50% to 1st light pole and 100% to 2nd pole.  2nd round Bernie sanders suicides.
  • Mosey to another hill.  Crab walk or lunges to top and finish with 20 sit-ups.  Back down and lunges Or crabwalk to top finish with 10 sit-ups.
  • Back to AO.  Finish with 25x flutter kicks

COUNT-OFF & NAME-O-RAMA
17 PAX
CIRCLE OF TRUST/BOM:

As someone who has struggled with depression I challenge all HIMs to seek those who may struggle with these disease.  A lot of times you may not realize they are going thru this.  So this holiday season talk to your family, friends, co-workers, and your kids.  Say hello to those you may not necessarily hang out or talk to.  A simple hello can be such a powerful gesture.  If someone you suspect is going thru depression invite them to church or an F3 workout.  I have been blessed to have been led to  F3 knoxville.

ANNOUNCEMENTS:
Inner city 2.0 workout this Sunday at 2pm at the Wesley house.  All F3 and non-F3 guys welcome.  See Tank for further information.