F3 Knoxville

Tag: Bunny

Hump Day!

THE SCENE
57 degrees, cloudy with a hint of Gloom at the Asylum

Welcome and Disclaimer

THE THANG
COP
Squats x15
Pickle Pounders x10 just for Pickle!
Ratchett Effect x30 front and x30 sideways
Monkey Humpers x20 OYO (Crowd Pleasers)

Line Up at the end of the parking lot and partner up!

Super 21
1 BBS, run to the other side, Merkin.  Add one rep each round to 21. Total reps = 231 of each.

MOSEY to the Pavilion for Bring me up Sally Challenge

Sally Challenge
While Partner 1 does Bench pull ups to the song
Partner 2 wall sits encouraging his partner
Both partners ended up toasted!

With only one minute left, we had to get some Dolly’s in!

Abs
Dolly x10 IC
Iron Cross on the 10 count by Edit
Finished with “Never Cross Dolly” x 10. (IRON cross while doing Dolly)

COT
Number off and Name-o-rama

BOM
Loving F3 and the F3 Knoxville Pax with what they bring to the table each day we meet. Being committed, being intentional, being authentic, holding plans loosely ,etc..ALL comes back to “Chasing the Lion”

Elevate

THE SCENE
40 degrees and clear

Welcome and Disclaimer

THE THANG
COP
Squats ICx20
Side saddle hops ICx20
Bobby Hurleys OYOx10
Forward arm circles ICx10
Reverse arm circles ICx10

Lakeshore Tour
Mosey to Cardiac Hill

Burpees OYOx10

Mosey to top of Cardiac Hill

Burpees OYOx10
Merkins ICx10

Mosey to the Greenway

Burpees OYOx10
Merkins ICx10
LBC OYOx30

Mosey to park entrance

Burpees OYOx10
Merkins ICx10
LBC OYOx30
Mountain climbers ICx20

Mosey for two laps up and down the Veterans cemetery driveway…back across the street to the entrance of Lakeshore…

Plank-O-Rama (Cap’n Crunch)

Mosey to the upper parking lot.

Burpees OYOx10
Merkins ICx10
LBC OYOx30
Mountain climbers ICx20
Carolina Dry Docks ICx10

Mosey back to the AO…

Abs
Dealer’s Choice
Imperial Walkers ICx15 (P-nut)
Hello Dolly ICx15 (P-nut)
Boat/Canoe (Zygote)
Flutter kicks (Cat Gut)

Closed out with an ATM sequence (Cap’n Crunch)

COT
Number off and Name-O-Rama
25 brave souls, including 1 FNG (Tuck).

BOM
P-nut reminded everyone of the business that surrounds them in everyday life. Work, stress, hurt and worldly pursuits can distract us from our purpose. We need to elevate our thinking and focus on Christ to help us become better men. Get out of the world and into Jesus.  P-nut prayed us out.

MOLESKIN
Lots of spirited mumblechatter on this unseasonably chilly May morning. Good vibes from good men.

 

Just Keep Moving…

THE SCENE
64 and Clear

Welcome & Disclaimer

THE THANG
COP

  • SSH x 21 (In silent cadence in memory of Speedbump, his soccer number was 21)
  • Imperial Walkers x17 (IC)
  • Merkins x17 (IC)
  • Toy Soldiers x20 (IC)
  • Arm Circles Forward x17 (IC)
  • Arm Circles Backward x17 (IC)

Mosey to parking lot on other side of playground. Partner up in teams of 3

Full Body Sprints
2 men at Cone 1 and 1 man at Cone 2. One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone. 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 8 minutes.

Upper
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Wide Merkins / Dive Bombers

Mosey to street area between parking lots

Abs
Cone 1 = Big Boy Twists / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Mosey to the bottom of the hill near the parking lot

Lower
Cone 1 = Russian Dead Lifts / Lunges
Cone 2 = Narrow Squats / Reverse Lunges

Mosey to parking lot and circle up

Cash-Out
Partner up. Partner 1 does 10 burpees while Partner 2 holds plank. Switch.
Rinse and repeat 6x (Total burpees = 60).  Had to audible due to time.

COT
Number off and Name-O-Rama

BOM
Element of Authentic Manhood – Stewardship.
Matthew 25:14-30.  We are stewards of all we have, not owners.  Ownership implies that we are the center, stewardship reminds us that we have to give an account what we have been given.  Not just our resources and talents, but our relationships.

MOLESKIN
The PAX came ready to work and crushed it this morning.  Lot’s of good mummblechatter, great way to end the week and prep for the weekend!

I Hate Triangles!

THE SCENE
Lightning in the distance nice 65 degrees with a little rain to end on

F3 Intro and Disclaimer

THE THANG
COP
10 Burpees
Bermuda Triangle #1
First Cone: 10 merkins
Bear crawl between first and second cone
10 Carolina Dry Docks
Lunge between second and third cone
10 squats
Sprint between third and first cone

Rinse and repeat for 10 min

Mosey to covered area, dugout and next to playground area

Bermuda Triangle #2
10 pull ups in the dugout
Run from dugout to short walls near playground
10 step ups at the short walls
Run from playground to covered area
10 rows and repeat
Run to dugout

Rinse and repeat for 10 min
Back to Bermuda Triangle #1
Repeat for 8 min.

Back to Bermuda Triangle #2
epeat for 8 min.

Abs
American Thor x6 IC

COT
Number off & Name-O-Rama

BOM
Proverbs24:5-6 Seek Wise Counsel

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