F3 Knoxville

Tag: Butterfly

Burpee Breakfast

THE PAX:

Worm, Fabio, Bunny, Catgut, Cheatsheet, Smalls, Frank, Hang-Tight, Snitch, Pacman, Anchorman, Too Late, Pusger, G6, Guppy, Butterfly, Flanders, Quickbooks, Rusty, Tonka, Music City, Ribbed, Footprint, Zygote, Belding, Detention, Pfeiffer (QIC)

  Warm-O-Rama:

COP

– Cherry Pickers x10 IC

– Baby Arm Circles Forward x10 IC

– Baby Arm Circles Backward x10 IC

– Tempo Squats x10 IC

-Tempo Merkins x10 IC

-SSH x20 IC

The Thang:

Mosey to baseline of main parking lot

11’s

Starting at the baseline of main parking lot…

– 11’s with Squat Jumps and Burpees

-Begin with 1 squat jump sprint to opposite end of parking lot, do 10 burpees…rinse and repeat until PAX members are doing 10 squat jumps and 1 burpee

-Big Boy Sit-Ups when finished until recovery

 

Mosey to playground area for some more total body beat down.

Bench Work

Each member of the PAX find a bench and complete 11’s

-Box Jumps and Dips

-When finished find spot on padded surface of playground area and plank until recovery

Form two tight lines and mosey to bottom of Baby Hill

Merkin & Ab Circuit

Find a battle buddy…

Round 1- Partner A) sprint to incline of the hill and complete 25 incline merkins while Partner B) does flutter kicks at base of hill, Partner A & B switch roles and complete the set exercises

-10 count by Cheatsheet

Round 2- Partner A) sprints to incline of the hill, this time completing 25 decline merkins while Partner B) does Hello Dolly’s, A & B once again switch exercises

-10 count by Frank

Round 3- Partner A) sprints to top of the hill and completes 25 regular merkins while Partner B) completes Big Boy Sit-Ups, swap roles (as done in rounds 1-2)

-10 Count by Quickbooks

Round 4- Partner A) sprints to top of hill and completes 25 diamond merkins while Partner B) completes American Hammers.  (Switch roles so both partners have completed both exercises just like rounds 1-3)

-10 Count Woodshack

Mosey to back to main parking lot, keep same battle buddy

2×2

-Partner A lunges to first set of light poles then sprints to opposite end of parking lot and completes 2 Carolina Dry Docks while waiting Partner B) keeps moving by jump roping in place until partner A) returns (Switch roles and Partner B is now doing the lunges/sprint/dry dock sequence)

Rinse and repeat adding 2 dry docks to each round ending the total rep count from 2,4,6,8,10.

MARY

-Power T Flutter Kicks x15 IC

-Power T Hello Dolly’s x10 IC

COT

Number off and Name-O-Rama

BOM

I watched Clemson Head Football Coach Dabo Sweeney discuss how to handle situations where players did not stand during the National Anthem.  His points were interesting on a topic that has been heavy on my heart.  I had the following two points for us to reflect on:

Points to reflect on:

1.) God gave us two great commandments, first to, “Love the Lord our God with all of our heart, all of our mind, and all of our strength”.  Secondly, “Love your neighbor as yourself”.  God didn’t say love people that are your same race, religion, sexuality, etc., etc., fill in the blank but, God did say LOVE your neighbor as yourself.  We do not have to all agree with other’s actions but we must LOVE one another.

2.) To see change we have to look in the mirror because ultimately we all want good in this nation and world but we have different ideas of what that looks like so to accompany our immediate prayers let us also use the simplistic yet effective formula of LOVE and KINDNESS for our fellow man and change starts at home and spreads to impact others.

 

No Mosey, All Business!

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

Preacher’s VQ: The Tower of Tiredness

F3 Welcome & Disclaimer

Warmup:

Side Straddle Hop, Cherry Pickers, Hillbilly Walkers (a.k.a. Imperial Walkers), Arm Circles

The Thang

Mosey to UT 11th St. Parking Garage

Tower of Tiredness

3 rounds with 3 levels in each round returning to bottom after each round.

1st round: Run up all three levels stopping at each level to do 10 Burpee’s

Return to level 1

2nd round: Run up all three levels stopping at each level to do 15 Star Jacks

Return to level 1

3rd round:  Run up all three levels stopping at each level to do 20 mountain climbers.

Recover to starting level

Mosey to stairs below the big ball:

11’s oyo with Merkins at the bottom and squats at the top.

Mosey to big field:

Sprint to middle and do 5 Burpee’s and sprint to far end which returned us to start of

Count off

Name or Rama

BOM:

Something is better than nothing.  In the parable of the stewards Jesus rewards to two stewards who invest the money but punishes the one who does nothing.  Jesus wants to bless our efforts and we get lost in perfectionism.  Do something.  Just start!!  Something is better than nothing.  Its easy to see our failures and freeze and do nothing.  Do something.  Don’t fix it all today but do something.

Scruffy Little Mosey on the river

Stretch:

  • Side Straddle Hops IC to 25
  • Slow Tempo Squats IC to 20
  • Merkins IC to 10 (4 – count)
  • Mountain Climbers 20 each leg OYO
  • Burpees 10 OYO

The Thang

  • 11’s – Dips/Box Jumps
  • Mosey to Henley St and Cumberland Ave: 10 Merkins OYO
  • Mosey to Pedestrian Bridge over Neyland Drive: Lunges across bridge
  • 7’s – Inclined/Declined Merkin
  • Mary:
    • Flutter Kicks IC to 20
    • Hello Dolly’s IC to 20
    • Big Boy Sit-Ups 20 OYO
    • American Hammers IC to 20
    • Leg Lifts IC to 20
  • 20 Carolina Dry Docks OYO
  • Mosey to AO – Stop twice on way for 10 merkins
  • Count-Off
  • Name-O-Rama

BOM:

  • “The most secure prisons are those we construct for ourselves.”
  • Rarely do we think about the constraints we place on our own lives. Everything we are afraid to try is a limitation to what we can become. Fear and anxiety keep us from trying new things. Looking back throughout our lives we can see many broken promises to ourselves. Often, we use excuses (not smart enough/not strong enough/ not enough time/etc.) to justify these broken promises. We pay too much attention to words – others and our own – and not enough to the action that defines us.

4 Corners

The Scene: Mid 50’s great morning

The Thang:

5:30 COT

  • Cherry Picker x 15
  • Merkins X 10

Mosey to Playground-

  • Leg on bench lunge x10
  • Derkins x10
  • American Hammers x 20
  • Repeat

Mosey to Baseball Field

4 corners

  • Squat Thrusters x15
  • Burpees x10
  • Pullups x10
  • Dips x20
  • Repeat over and over and over and somewhere in between Squats x66

Mosey back to Parking Lot

  • Squats x25
  • American Hammers x25
  • Flutter Kicks x25

Count-O-Rama: 40

Name-O-Rama

BOM: Be joyful in your waiting and be present