Bunny – Page 64 – F3 Knoxville

No Mosey, All Business!

September 25, 2017 Capn Crunch

THE SCENE: 64 & Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
COP:

SSH x30 IC
Tempo Squats x15 IC
Dive Bombers x15 IC
Diagonal Lunges x15 IC
Burpees x10 OYO
Baby Arm Circles Fwd x10 IC
Baby Arm Circles Bkw x10 IC

THA-THANG:
Everyone line up on the curb and get in groups of 3.

Triple Sprints
2 men at Cone 1 (orange cones) and 1 man at Cone 2 (orange cone). One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone, stopping in the middle at the yellow cone to do 2 burpees. Then man at Cone 2 runs to Cone 1 while other men do exercises. First man now runs to Cone 2. Rinse and repeat for 6 minutes.

Upper Body:
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Shoulder Taps / Superman Swims

Abs:
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Lower Body:
Cone 1 = Squats / Skaters
Cone 2 = Reverse Lunges / Side Lunges

10 count recover then circle up for the Accumulator.

Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:

– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:
– Exercise 1: Burpees
– Exercise 2: Wide Merkins
– Exercise 3: Narrow Squats
– Exercise 4: Dry Docks
– Exercise 5: Jump Squats

Stay in circle, get on your 6 and get ready for some Mary

MARY:
4ct Flutter Kick x20 IC
4ct Side Crunches, Rt. x10 IC
4ct Side Crunches, Lf. x10 IC
4ct Flutter Kick x10 IC

COUNT-OFF & NAME-O-RAMA
43 PAX, 1 FNG – Drawstring

CIRCLE OF TRUST / BOM
Part of our growth is spiritual. One observation YHC has made recently is that most men seem restrained and bored on Sunday mornings at church. Rather than their faith igniting them, it seems to be hindering them from being who they are. This is the exact opposite of God’s intent for us as men. Our faith is not meant to fence us in, but fuel us for a life of impact and significance! My faith informs me that there are no idle moments, everything has eternal significance. Even the most mundane experiences, when viewed though faith have potential to be life-changing. It’s about perspective. It’s about seeing our lives as more than a quest for self-comfort and self-satisfaction. It’s about seeing life as Jesus did…an adventure where we are part of something greater than ourselves. We are meant to be life-givers, servant-leaders…HIMs!

Choose today to view your faith from the lens of what you give rather than receive.

MOLESKIN
It was a beautiful, clear, cool Monday morning and the PAX were out in force! No mosey today, all business. The men busted it for a solid 45 minutes and it was a great start to the week. We also had a guest, cameraman from WVLT news was on site to get some video for a story they will be doing later this week. No Sad Clown Is Safe!!!

ANNOUNCEMENTS
Alcoa/Maryville Launch – 10.14.17
Trucking to the Pound CSAUP – 10.28.17
GROWRUCK05 – 11.18.17

Submitted by Cap’n Crunch

The Agile Bear

July 7, 2017 Capn Crunch

THE SCENE
65 and Humid!

F3 Welcome and Disclaimer

THE THANG
COP
Arm circles IC 10 reps FWD then BKWD
Cherry Pickers IC 10x (4 Ct)
American Hammers IC 20x (4 ct)
Side-straddle hops IC 20x (4 ft)

Playground Shuffle 7/7/17 (3x)
7 bench jumps, 7 derkins, 17 Big boys
7 derkins, 7 big boys, 17 bench jumps
7 bench jumps, 7 big boys, 17 derkins

Agile Bear
Cardiac hill-run to spot 7 burpees, bear crawl to next curve 7 burpees, run/bear crawl to top and perform 17 of 1 exercise mosey to bottom start over and do the next exercise at top
-@top of hill:
17 mountain climbers
17 side straddle hops
17 squats
17 high knees
17 bicycles

Indian Moseys back to AO

COT
Number Off and Name-O-Rama

BOM
Live each day as they come and give every adverse situation up to the Lord. We do not know what each day holds and we cannot plan for everything. Each situation and event is given to us by the Lord and he provides us strength. Live each day at peace with what is going to happen

Fundamentals

June 19, 2017 Elvis

The Scene: hot and muggy

F3 Welcome & Disclaimer

The Thang:

Michael Phelps IC x10

Imperial Walker IC x20

Side Straddle Hops IC x20

Circuit. Go for time: 20 Minutes. Each round, add 2-3 reps to each exercise. Start with 10 reps.

Mosey to Playground:

Box Jumps

Derkins

Sprint to Pavilion:

Picnic Pull Ups

Dips

III. Sprint to Dugout:

Pull-ups

Sprint to Flag at Pavilion:

Merkins

LBS

MOSEY SLOWLY BACK TO PLAYGROUND. Rinse and Repeat.

At the end of time, regroup at the flag:

Vups IC x10

Sundials OYO x20

Mosey to Cardiac Hill

-5 merkins @ bottom.

-Sprint to first turn.

-Mosey back to start.

-5 merkins @ bottom.

-Sprint to 2^nd turn.

-Mosey back to start.

-5 merkins @ bottom.

-Sprint to top.

-Plank until everyone is finished. Mosey to bottom, picking up PAX, and then mosey to AO.

BOM: CountaRama, Name-a-Rama, etc.

29 PAX, 1 FNG – Two-Ply

The Power of Three

June 14, 2017 Capn Crunch

THE SCENE
68 and Muggy

F3 Welcome & Disclaimer

THE THANG
COP
– SSH 25x (IC)
– Side Lunges 10x each leg(IC)
– Burpees x10 OYO
– Dive Bombers 15x (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)
– Burpees x10 OYO

Divide into 3 groups and mosey with your group to the specified area…
– Group 1: w/Woodshack to flag pole / pavilion area
– Group 2: w/Pfiffer to hill near parking lot
– Group 3: w/me (Cap’n Crunch) stay in parking lot

Group 1
Circuit Circus
Divide up and head to 5 Stations (in the pavilion area). PAX perform the prescribed exercises at the station and then move clockwise to the next station. Continue rotating until time is up.
– S1: 10 Burpees & 20 Reverse Pickle Pounders
– S2: 15 Superman Swims &20 4ct Flutter Kicks
– S3: 10 Chin-ups & 20 Prisoner Squats
– S4: LCS Shuttle (Lunge to 1^st cone, Bear Crawl back to 2^nd cone, Sprint to 3^rdcone and back)
– S5: 20 Derkins & 20 Let Me Ups

When relieved by Group 3, gather together and mosey to the hill.

Group 2
CMU Back Blaster
Get with a Battle Buddy. Battle Buddy 1 runs to top of hill, does 3 burpees then back down. Battle Buddy 2 does 1 of 3 exercises while Battle Buddy 1 is running. When Battle Buddy 1 gets back they switch. Do rotate through the three exercises and repeat until time ends.

Exercises:
– CMU Press
– CMU Swing
– CMU Bent Over Rows

When you see Group 3 move, gather together and mosey to parking lot.

Group 3
Escalation
Partner with Battle Buddy of similar fitness level. There are six drills, each has an exercise to be completed on the spot and an exercise involving shuttle run of some type. One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.

Each drill will be 1:45 with 20 seconds rest in between each set.

Drill	Shuttle Exercise	Exercise at the Cone
1	Sprint x2	Diamond Merkins
2	Bear Crawl	Star Jumps
3	Lunges	Burpees
4	Sprint x2	Carolina Dry Docks
5	Bear crawl	Squat Jumps
6	Lunges	Burpees

When time is up, gather together and mosey to flag pole/pavilion area to relieve Group 1.

Groups rotate until time is up

COT
Number off & Name-O-Rama

BOM
The opposite of manhood isn’t womanhood, it’s boyhood! Our goal as HIMs is to always be moving forward own the road of maturity (RFP). What F3 has taught me is that growth (physical, relational and spiritual) comes through challenge, consistency and comradery.

Physical: Take your DRP (Daily Red Pill)
- Challenge – Get up and get out in the gloom!
- Consistency – Daily
- Comradery – the PAX

Relational: No lone ranger
- Challenge – Reject passivity and engage with family, friends, co-workers and neighbors
- Consistency – Daily
- Comradery – the PAX

Spiritual: Luke 9:23, “And he said to all, ‘If anyone would come after me, let him deny himself and take up his cross daily and follow me.’”
- Challenge – Obedience and faithfulness
- Consistency – Daily
- Comradery – the PAX and Jesus himself (“follow me”)

MOLESKIN
This morning we had a special guest from a local news affiliate. He came to do an online piece on F3. He asked if I thought I could get a good sized group out on a Wednesday morning at 5:30am…61 PAX including 3 FNGs answered with a resounding “HELL YEA!” For me, this sums up F3 Knoxville. Over the pas 18 months this PAX has set the bar and then surpassed it when it comes to heart, passion, and dedication. They work hard, play hard and always have each other’s six. There is absolutely no questions…I’m a better man for being a part of this PAX, and Knoxville is a better city due to what these men are doing in each other.

Incremental Growth

May 15, 2017 QVC

The Scene: perfect conditions – 55 degrees, clear

The Thang:

5:30 COP – 7 min

Baby arm circles X 10 (forward/backward)
Cherry Picker
Merkin
Goofball
Jog 2 parking lot laps

Line up in parking lot Burpee Dans

Beginning at the curb, perform 4 lunges then 4 burpees, rinse and repeat across parking lot, run back to curb. Then 4 lunges and 3 burpees. Rinse and repeat (then 2 burpees, then 1 burpee). Plank or BBS until group finishes.

Mosey to lower parking lot – find a battle buddy

One man runs the length of the parking lot, performs 5 Merkins, then runs back while partner does Merkins (100), then BBS (200), then jump squats (100). Trade each lap until the total number is completed.

Next exercise:

Group splits: Half begin Bearpees (10 bear crawls followed by 1 Burpee), while the other half start Bernie Sanders on the hill. Bernie Sanders group relieves Bearpee group. Endless until 6:15am.

INCREMENTAL GROWTH

Growth is hard to see. We measure growth. When an acorn is crushed by a 1,000 lb. tombstone, who wins? It’s a no brainer. The acorn always wins. God waters it, and slow growth appears. Let’s all work toward incremental growth in our spiritual life– the same way we are working toward growing in fitness and strength.