F3 Knoxville

Tag: Bunny

Tour Through The Pyramids…

THE SCENE 69 and clear

F3 Welcome & Disclaimer

THE THANG
COP
SSH x 32 (IC)
Windmill Merkins x10 (IC)
Arm Circles Forward x12 (IC)
Arm Circles Backward x12 (IC)
Imperial Walkers x16 (IC)
Mosey 1 lap around parking lot

Mosey to coupon pile and everyone grab 2 then line up at the edge of parking lot.

Pyramid 1
Do the following exercises in 5 rounds:
R1 = 10x each of Narrow Squats, Bent-Over Flyes, Side Lunges, Standing Flyes, Reverse Lunges
R2 = 15x each of Narrow Squats, Bent-Over Flyes, Side Lunges, Standing Flyes
R3 = 20x each of Narrow Squats, Bent-Over Flyes, Side Lunges
R4 = 25x each of Narrow Squats, Bent-Over Flyes,
R5 = 30x each of Narrow Squats

Partner up with a battle buddy and head to back to parking lot.

 

Pyramid 2
Battle Buddies alternate between running and planking
1st person runs to first cone – x5 Diamond Merkins, runs back (2nd holds plank)
2nd person runs to first cone – x5 Diamond Merkins, runs back (1st holds plank)
1st person run to runs to second cone – x5 Carolina Dry Docks, runs back (2nd holds plank)
2nd person runs to second cone – x5 Carolina Dry Docks, runs back (1st holds plank)

Rinse and repeat following the rep sequence– x5, x10, x15, x10, x5

Mosey to play area

MARY
Flutter Kicks x40 4ct IC
Freddie Mercury x30 IC
Side Crunches x25 each side IC

Mosey back to start point.

ATMs
As one PAX…in cadence…with hutspah!  IC

COT
Number Off and Name-O-Rama

BOM
“Success is peace of mind, which is a direct result of self-satisfaction in knowing you made the effort to do your best to become the best that you are capable of becoming.” – Coach John Wooden

A good life is built one block at a time.  It takes effort and intentionality.  HIMs understand that their lives are not their own, that they get better in order to give more to those the love and live with.  Coach Wooden’s definition of success is appropriate for every area of life…physical, mental, emotional and spiritual.  Each F3 workout is a microcosm of life.  Take what you learned this morning, keep pushing and give it away!

MOLESKIN
The PAX pushed hard this morning!  It is an incredible experience to line up each morning with men who are ready to reach past their limits to get better and make sure their brothers are doing the same.  Prayer time at the end was especially good.  Praying for needs and hearing praise reports was inspiring for YHC.  Can’t wait to get back out there and do it again!

Lost with Burpee Dan in the Bermuda Triangle

THE SCENE 67 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop X 25 IC
Imperial Squat Walkers x 20 IC
Little baby arm circles Front x 15 and back x 15 IC
Mountain Climbers x 20 IC
Ranger Merkins X 20 IC

Count off in 3s

Bermuda Triangle
Station 1 –10 pull ups in the dugout
– Run from dugout to short walls near playground
Station 2 -10 step ups at the short walls
– Run from playground to covered area
Station 3 – 20 rows and 20 Merkins
– Run from covered area to dugout

Complete each station then move to the next, AMRAP in 15min

Burpee Dan’s
1 Burpee : 4 lunges across lot.
– Down to touch the fence and back up in reverse and run to other end (repeat after each)
2 burpees : 4 lunges back to starting position
3 burpees : 4 lunges back to starting position
4 burpees : 4 lunges back to starting position

AMRAP in 15min

Cash Out
Down and back sprints x 3

MARY
Proton Parkers x 5 IC
Hello Dolly x 25 IC
Star Fish Crunch x 10 IC
American Hammer x 20 IC
Pickle Pounders x 20 IC

COT
Number off & Name-O-Rama

BOM
F3 Leadership Characteristics – CANDOR: Telling the hard truth. COMMITMENT, COMPETENCE, CONTENTMENT, COURAGE:

Galatians 6:1  – Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted.

CMUs, Sprints and Hills…

THE SCENE 74 and humid

F3 Welcome and Disclaimer

THE THANG
COP
Forward arm circles x10 IC
Reverse arm circles x10 IC
Michael Phelps x10 OYO
Leg swings x10 each leg OYO
Plank Complex IC
Merkins x 10 4ct IC

CMUs on baseline. Get a BattleBuddy

//BattleBuddy. 3 minutes per round.
1. Farmer carry down and back + Box jump on curb
2. Weighted lunge down and back + split lunge
3. Sprint down and back+ CMU SSH

x10 Carolina Dry Docks IC

Grab CMU and mosey to base of New Hill (Along the way: 20 LB sit ups OYO. 20 American Hammers OYO)

Base of the New Hill…it’s a torturous hill and deserving of a terrible name.

//BattleBuddy: 3 minutes per round
1. Run up hill + Merkins
2. Run up hill + BBSU

Mosey with CMU to base of Everest

 //Everest+Deconstructed Burpees:
10 squats
10 merkins
10 leg thrusts
10 Merkins
10 squats…Then sprint up Everest
Rinse/repeat. AMRAP: 3 minutes

Plank combos while you wait for those on Everst

Mosey with CMU to the flag (LBSU, flutter kicks, etc while you wait for everyone to mosey back)

COT
Number Off and Name O Rama

BOM
We were running a little behind so Elvis just prayed us out.

The Basics…

THE SCENE
72 and clear

Welcome and Disclaimer
THE THANG
COP (all IC)
Cherry Pickers x10
This Right Here x10 sec
That Right There x10 sec
BACF x10
BACR x10
Michael Phelps x10
Merkins x20

Mosey to coupon pile and grab two:

 

Coupon Work
Overhead press x20
Merkins x20
Chest Fly x20
Merkins x20
Alternating Curls x20
Merkins x20
Tricep Extensions x20
Merkins x20
Weighted Squats x20
Merkins x20
Return coupons

Indian run to concrete wall at parking spaces on middle road.

Wall Sit x60 sec

Mosey up stairs to top road, then down two hills. Grab a battle buddy

 

DORAs
Doras up both hills: Merkins x10 at top; 275 combined BBS at bottom.

Mosey back to AO

MARY (all IC)
Hello Dolly x20
Flutter Kick x20
Lance Armstrong x20
Mountain Climbers x20
Pickle Pounders x 20
Merkins x10 OYO

COT
Number off & Name-O-Rama

BOM
How can we help those around us? The people we know, that we don’t know, our families, people we see every day, people we’ve met for the first time: how can we lift them up? Well, just keep it simple, stupid and get back to the basics: encourage one another. Encourage in their struggles, in their strengths, hardships, celebrations. Something as small as “you’re doing a great job, keep it up” can make all the difference in someone’s day.

Support scripture: 1 Thessalonians 5:9-11; Hebrews 3:12,13

MOLESKIN
The 12 PAX brought plenty of chatter with them to start off their Friday morning. Encouragement throughout the workout was present and very needed as we all struggled thinking of a total of 275 BBS at the end! Welcome Snowden! Looks like rain later in the day, glad we beat it and got better together.

Just Keep Moving…

THE SCENE
73 and Foggy

F3 Welcome & Disclaimer

THE THANG
COP
SSH x30  (IC)
Toy Soldiers x10 (IC)
Windmill Merkins x10 each side (IC)
Diagonal Lunges x10 each side(IC)
Baby Arm Circles Forward x10 (IC)
Baby Arm Circles Backward x10 (IC)
Two laps around the parking lot

Mosey to flag pole near covered area.

Circuit Circus
Divide up and head to 5 Stations.
S1: 15 Burpees / 20 Reverse Pickle Pounders
S2: 20 Superman Swims/ 20 4ct Flutter Kicks
S3: 10 Chin-ups / 25 Prisoner Squats
S4: Shuttle Lunge/Crawl/Run  (lunge to 1st cone, bear crawl to 2nd cone, sprint back to start)
S5: 25 Derkins / 20 Let Me Ups

When you complete one station move to the next.  Rinse and repeat AMRAP in 22 min.

Abs and ATMs
ATMs (15 Shoulder Taps (4ct), 10 Tempo Merkins, 10 fast Merkins no rest between)

Hello Dolly x25
LBC x30
Side Crunches left x25
Side Crunches right x25

ATMs

COT
Number off and Name-O-Rama (12 PAX)

BOM
As men we are created to be life-givers, not life-takers.  YHC has found that over the last few weeks my desires have morphed into demands.  This has caused me to be judgemental with my family and led me to punish them when I don’t feel like they are performing up to snuff.  This also has the unexpected side-effect of making me feel hollow inside.  After reflecting with a mentor I realized that I was demanding my “rights” rather than fulfilling my responsibilities.  A sense of significance and purpose doesn’t come from getting what we want, but giving what others need.  This small shift has cause a major turn around.  Jesus meant it when he said it is in loosing our lives that we actually find it!

MOLESKIN
Small PAX this morning, but it was sweet time of pushing ourselves and each other.  It was nice to have a visitor from Columbia (Alter Boy)!  Thanks for stopping by brother…you are welcome any time.