F3 Knoxville

Tag: Butterfly

Circuits of Courage

THE SCENE: Just about perfect weather – 50 degrees, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 25
  • Cherry Pickers IC x 10
  • Tempo Squats IC x 12
  • Merkins IC (4 ct) x 15
  • 2 sets of 5 burpees OYO as we toured the circuit

THA-THANG:

We did a circuit on the grinder (1 station at each corner) with 1 station at the flag pole, and another at the pavalon. Each station has 2 exercises listed. Pretty simple – pair up with a battle buddy and do 20 reps of both exercises listed and move to the next station until time is called. Ended up making it through 3 rounds.

  • Station 1: Mountain Climbers (4 ct.) and Squat Jumps
  • Station 2 (flag pole): Dry Docks and Flutter Kicks (4 ct.)
  • Station 3 (pavalon): Bench Rows and Derkins
  • Station 4: Supermans and Hello Dollies (4 ct.)
  • Station 5: Shoulder Press and Bicep Curls (both exercises with the supplied rocks)
  • Station 6: Merkins and Lunges

Mosey to base of Little Baby Hill. One partner runs the hill and does 2 burpees at the top, while the other does squats at the bottom. Rinse & repeat – 3 times up the hill each.

MARY:

Did a little plank work, 20 American Hammers (4 ct) IC, and finished with AMRAP LBC’s for the last minute.

COUNT-OFF & NAME-O-RAMA

38 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

When one man acts courageously, it strengthens the spines of other men. It took courage for Peaches and Food Truck to share their testimonies with us at the 3rd F event on Saturday. By doing so, they allowed our small group time to be more open and allowed us as men to be more vulnerable with each other because they had the courage to be open themselves.

When we come out each morning to the gloom, we can either choose to push through the suck and make our brothers push themselves harder and farther than they imagined, or we can choose to half ass it and settle for mediocrity. When I see a brother pushing himself to his max, something stirs inside me that makes me want to push myself harder as well. Don’t be the guy who waits for someone else to step up before stepping up yourself. We’re called as HIMs to be the guy that strengthens the spines of other men through our actions.

Mid-week Split – Do the next right thing

26 HIMS split up to Kick hump day in the teeth!

F3 – March 20th, 2018  

5:30 COP

  • Side Straddle Hop x 20
  • Baby Arm Circles x 15
  • Imperial Squat Walkers x 15
  • Michael Phelps x 15
  • Cherry Pickers x15

Core Group

 4 Corners Escalator –10 burpees, 20 Squat Jumps, 30 merkins, 40 squats

RUN UP THE HILL!  Bear crawl between corners.  Work your way back down.

Aiken Legs – Play Ground  

  • Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

Dora 1,2,3 on any hill close by.

  • 100 Merkins
  • 200 Squats
  • 300 Flutter Kicks

Run Group

Escalator to big lot

  • 10 Burpees
  • 20 Squat Jumps
  • 30 Merkins
  • 40 Squats

Grinders – Groups of 3   Burpees, Big Boys

Doracides

  • 150 Merkins
  • 200 Squats
  • 300 Flutter Kicks

Mosey back on trial Route 66 style.

  • Squat Jumps

Cash Out Together

We reap what we sow, but not in the same season.

Keep your eyes fixed ahead and do simply do the next right thing.  The fruit will come, in it’s due season.

– The delayed fruit causes us to be short-sighted, and we pay a price for it in the long haul.
– It is so easy to pursue unrighteous, unhealthy, “bad” things and hard to pursue righteous, healthy, good things.
– This is why long term goals couple with short term grit is critical for growth.
– Keep your eyes fixed ahead and do simply do the next right thing.  The fruit will come, in it’s due season.

Boom!

THE SCENE:
54 and slight drizzle

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x25 IC
4ct Squat x15 IC
4ct Imperial Walkers x15 IC

Count off into teams of 5 and then mosey to the top of the hill next to the parking lot.

THA-THANG:
Bumper Circuit
One group at Stations 1-3, two groups at Station 4. When Q says “go” one team at Station 4 makes the loop to cone 1.  All other groups do the exercise at the cones, alternating between the exercises.  When the group running gets to Station 1 all the groups shift and the group at Station 4 runs the loop. Rinse and repeat.  All exercise are done in either x10, x15 or x20 rep sequences based on physical ability.

  • Station 1 (at new retaining wall on the trail)
    • Box Jumps & Dips
  • Station 2 (front parking lot)
    • Dry Docks &
  • Station 3 (side parking lot)
    • Wide Merkins &
  • Station 4 (Top parking lot)

MARY

COUNT-OFF & NAME-O-RAMA
38 PAX

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:
CSAUP – Bomb Shelter Run THIS SATURDAY!

Roots

THE SCENE: 39 degrees, cloudy, a slight pleasant drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10

SSH x 25 in cadence

Tempo Merkin x 10

Tempo Squat x 10

5 burpees on your own
THA-THANG:

  • Mosey to the Big Ball
  • Morning Call:  Pax split into 2 groups, first person does 5 Big Ball pull-ups, rest of the Pax in plank position, as first person calls out his pull ups, Pax performs 5 merkins, switch and repeat until everyone has completed pull-ups.
  • Split into groups of three, mosey towards Volunteer Landing, each group picks up one rock along the way.  Share the load until we reach Volunteer Landing.
  • In our teams of three, partner 1 does shoulder presses with rock while partner 2 performs  WWII sit-ups at other end of the Landing, partner 3 runs between performing 5 burpees in the middle.  Switch until each partner has completed both exercises.  Repeat with curls/flutter kicks, squats with rock/sweat angels, triceps extensions/American Hammers.
  • Mosey back towards the AO with rock, putting it back along the way.
  • Out of time

MARY:
No time for Mary today.  We had already put in a bit of overtime.

COUNT-OFF & NAME-O-RAMA
17 strong this morning planting good roots.  No FNGs today.
CIRCLE OF TRUST/BOM:
Jeremiah 17:7-8 But blessed is the one who trusts in the Lord, whose confidence is in Him.  They will be like a tree planted by the water that sends out its roots by the stream.  It does not fear when the heat comes; its leaves are always green.  It has no worries in a year of drought and never fails to bear fruit.

Where are your roots?  What do you place your trust and confidence in?

Jeremiah 17:5-6 Cursed is the one who trusts in man, who draws strength from mere flesh and whose heart turns away from the Lord.  That person will be like a bush in the wastelands…

Assessing our roots:  What is your first response when tribulations or calamity strikes?  If your response is stress, fear, worry it may indicate we have faulty roots.  In trials are we life givers or takers?  In the midst of struggles are we continuing to bear fruit and breath life into others?

Potato salad

THE SCENE: 33* or so and spitting snow every now and then
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Imperial Walkers x10 IC
Merkins on 4 ct, x13 IC
THA-THANG: Form two lines, begin mosey toward amphitheater.  Just past it at the first pedestrian bridge, stop and Al Gore waiting on the 6.  Once all in, PAX perform 5 burpees OYO.  Form back up into two lines, each line does Indian Run on mosey toward C15 parking lot behind Neyland Stadium.  C15 parking lot has eight cones prepared in an octagon, each with an exercise at the cone. Exercises as follows:

  • Hello Dolly
  • Burpees
  • Decline merkins
  • Lunges (count for each leg)
  • WWII Sit ups
  • Lion kings (with rocks)
  • Jump squats
  • Catalina wine mixers

PAX partner up and pick a cone to start at. Perform 8 reps of exercise, bear crawl to next cone. Make your way around the Octagon and back to the cone you started at. Meet in the middle of the Octagon (PAX finished about the same time). Once in the middle, Q leads 10 wide merkins, immediately followed by 10 regular merkins, immediately followed by 10 diamond merkins. Recover.

PAX go back to their original starting cone, repeating the routine this time performing 16 of each exercise. No bear crawls, once exercise is completed, PAX run on the outside of the Octagon making a loop and going to the next cone. Continue again until original cone is reached.  PAX again meet in the middle for Mary.  Q leads flutter kicks 20x IC.  Savannah then leads PAX in hello Dolly’s x20 IC.

Recover and 10 count.  PAX again form two lines and begin Indian Run back towards AO.  Stop again at pedestrian bridge where we did burpees heading out.  Q leads PAX in 8 ct body builders, 10x IC.  Form two lines again and Indian Run back to AO for Mary.

MARY:
Captain Thor (reach 16:4) IC
Box Cutters x20 IC
Iron Cross Flutter Kicks (led by Pfeiffer) x20 IC (we were all dead except him)
COUNT-OFF & NAME-O-RAMA
18 PAX: Quarantine, Butterfly, El Presidente, Plunger, Pfeiffer, Frank, Rousey, Ponder, Savannah, Amazon, Swanson, Gretzky, G6, Sugar Daddy, Petey, Bessie, Rascal, Abort
CIRCLE OF TRUST/BOM:
Q brought potato salad ingredients as props.  The same boiling water that softens the potato hardens the egg.  Life isn’t about your circumstances, it’s about what you’re made of.  Challenge us all to view our obstacles and hardships as opportunities to better ourselves.
MOLESKIN:
Pray for Petey as he begins interview process, that interviews go well and that he is able to stay in Knoxville.