F3 Knoxville

Tag: Cap’n Crunch

We all worship

THE SCENE: Beautiful morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 SSH IC
  • 12 Tempo Squats IC
  • 10 Merkins IC
  • 10 Cherry Pickers IC
  • 12 Baby Arm Circles (Forward & Reverse) IC

THA-THANG:

Escalator style workout: Each light pole has an exercise with an assigned number of reps. Go to Light Pole 1, complete the exercise, and run back to the start line. Run back to Light Pole 1, do the exercise, run to Light Pole 2, do the exercise, and run back to the start line. Light Pole 1, then 2, then 3, and back to the start line. Rinse and repeat until you make it to the last light pole (total of 8 light poles). The exercises/reps were as follows:

  • Light Pole 1 = 5 Hand-release Merkins
  • Light Pole 2 = 10 Jump Squats
  • Light Pole 3 = 15 Carolina Dry Docks
  • Light Pole 4 = 20 Lungs (10 each leg)
  • Light Pole 5 = 25 LBC’s
  • Light Pole 6 = 30 Iron Mikes (15 each leg)
  • Light Pole 7 = 35 Hello Dollies (single count)
  • Light Pole 8 = 40 SSH (single count)

Followed that with a little Indian run action – traditional and then with lunges and then with bear crawls. Mosey over to the cloud for the following:

  • 10 Burpee Box Jumps
  • 10 Tricep Dips IC
  • 10 Derkins
  • 10 Tricep Dips IC

MARY:

  • 20 Flutter Kicks IC
  • Plank hold into Mountain Climbers
  • 20 American Hammers IC

COUNT-OFF & NAME-O-RAMA

24 HIM’s got better today. Sharky & Potter came out as well (no tag)

CIRCLE OF TRUST/BOM:

One of our pastors shared the following quote with us a couple Sundays back. The message is that we all worship something. If we’re not finding our identity in Christ, then we’re finding it somewhere else. Because of sin, we are all broken cisterns. If we find our worth in money, power, the approval of others, fame, glory, etc., we will never have enough. Those worldly idols were never meant to fill the void in our hearts caused by sin – no matter how much we have, we will always want more because our souls will never be satisfied with worldly possessions. A relationship, through faith, with our Father is the only sustainable source of life.

While David Foster Wallace (the man who coined this quote) wasn’t a Christian, his message regarding worldly idols is relevant to our daily struggles.

“In the day-to-day trenches of adult life, there is actually no such thing as atheism. There is no such thing as not worshipping. Everybody worships. The only choice we get is what to worship. And the compelling reason for choosing some sort of god or spiritual being to worship – be it Jesus Christ or Allah, Yahweh or the Wiccan Mother Goddess, or some inviolable set of ethical principles – is that pretty much anything else you worship will eat you alive. If you worship money and things, if they are where you tap real meaning in life, then you will never have enough, never feel you have enough. It’s the truth. Worship your body and beauty and sexual allure and you will always feel ugly. And when time and age start showing, you will die a million deaths before they finally grieve you. On one level, we all know this stuff already. It’s been codified as myths, proverbs, clichés, epigrams, parables; the skeleton of every great story. The whole trick is keeping the truth up front in daily consciousness. Worship power – you will feel weak and afraid, and you will need even more power over others to keep the fear at bay. Worship your intellect, being seen as smart – you will end up feeling stupid, a fraud, always on the verge of being found out. And so on.”

Vice Versa

THE SCENE
68 and clear

 

THE THANG
PT
5 Rounds:
–  10 Overhead Squats (hold ruck overhead and then squat)
–  10 burpees without a ruck.

Run parking lot loop (up Lover’s Lane around the pool and back to your ruck, approximately .5 mile)

5 Rounds:
–  10 Ruck Curls
–  10 Zerker Squats (hold ruck up on chest)

Run parking lot loop (up Lover’s Lane around the pool and back to your ruck, approximately .5 mile)

5 Rounds:
–  10 Ruck Thrusters
–  10 burpees without a ruck.

Run parking lot loop (up Lover’s Lane around the pool and back to your ruck, approximately .5 mile)

Coupon Ruck
Everyone grab a coupon (2 sandbags (60lb & 70lb), GR2 with 40lb and big, nasty pulley (35lbs?))

Ruck to Target (approximately 1.2 miles)

Perform 50 Ruck Push-ups and 50 Ruck Squats

Ruck back to SP

Perform 50 Ruck Push-ups and 50 Ruck Squats

Ruck parking lot loop (up Lover’s Lane around the pool and back to your ruck)

 

COT
Circle up to pray and send each other off to conquer Friday!

Coupons and Casualties

THE SCENE: Foggy but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
THA-THANG:

Alternated 3-man casualty carries and coupons to Bearden Middle. Everyone carried or was carried.

3 rounds on the football field:

20 prison get ups (10 per leg)

Run down field

Ruck OH lunge back halfway, jog out rest

No casualties on the way back since pressed for time. Just alternated coupons.

Had time for one quick run up lover’s lane and back down.

MARY:
COUNT-OFF & NAME-O-RAMA
8 weirdos

CIRCLE OF TRUST/BOM:
Cap’n prayed us out.

MOLESKIN:
This was good livin.
ANNOUNCEMENTS:

3 Parking Lot Circus

THE SCENE
70 and light rain

 

Welcome & Disclaimer

 

THE THANG
COP
– SSH x30 (IC)
– Tempo Squats x15 (IC)
– Windmill Merkins x10 (IC)
– Diagonal Lunges x10 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)

 

Hill Runs + Tabata
Two Rounds of Tabata (8 sets of exercise, 20 sec on 10 sec off):

  • Rd 1: Jump Squat Jumps
  • Rd 2: Wide Merkins

After each round, run to the top of the hill and do 3 burpees.

Mosey to the new parking lot.  Once there, partner up.

 

Countdown
One person performs the routine while the other jump ropes, then switch.

Routine:
Run to far cone, perform x20 reps.  Run back to first cone, perform x15 reps.  Run to the second farthest cone and perform x10 reps.  Run back to first cone perform x5 reps.

Perform 2 rounds of each of the following exercises:

  • Dry Docks
  • Frog Squats

Flutter Kick until all PAX finish.

Mosey to parking lot at bottom of the hill.

 

Grinders
Partner up with new Battle Buddy.

1st Battle Buddy lunges to the first cone, then sprints to second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch. Each round increase by 2 reps until each man does a total of 10 reps.  Two rounds:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Tuck Jumps

 

MARY
American Hammers (4ct) – x20 IC
4ct Flutter Kicks – 20x IC
Rinse and repeat

Mosey back to the SP, run hard up the hill!

 

COT
Number off and Name-O-Rama (18 PAX)

 

BOM
Proverbs 11:25 – Whoever brings blessing will be enriched, and one who waters will himself be watered.

This Proverb is a simple reminder that joy and sense of significance comes from giving, not taking.  The world around us pushes us to live as consumers.  Always taking, looking for the next thing that is going to bring happiness.  The problem is that is not how life is meant to be lived.  True joy comes from living with a sense of purpose, and the highest purpose is the welfare of others.  HIMs seek inject purpose in all they do, wherever they go.  Today, keep your heart and mind open for those places where you can bring life.

 

Submitted by Cap’n Crunch

Terra Firma Triple Decker

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Burpees OYO x 10
  • This/that stretch

THA-THANG:

  1. Mosey to the grass hills that lead up to the Asylum building.  It’s a 3 level tiered hill….placed 6 cones in a line up the hill.   PAX ran suicides up the hills to the cones doing increasing burpees at each cone.  2,4,6,8,10,12
  2. Mosey down the hill to the flat bowl for Pyramids
    1. Round 1:  10 Merkins, run the hill
    2. Round 2:  10 Merkins, 20 Squats, run the hill
    3. Round 3:  10 Merkins, 20 Squats, 30 LBCs, run the hill
    4. Round 4:  10 Merkins, 20 Squats, 30 LBCs, 20 Shoulder Taps (was supposed to be 40 but the Q was smoked!), run the hill
  3. Mosey back to the AO
  4. Paula Abdul bear crawl the parking spaces and do 5 squats each time you back up one space
  5. Paula Abdul running the parking spaces and do 5 squats each time you back up one space

MARY:

  • Box cutters x 30
  • Boat/canoe
  • Peter Parker
  • Run lap around parking lot
  • AMRAP squats

COUNT-OFF & NAME-O-RAMA

Walkabout, Ribbed, Pusher, Rusty, Slide Rule, Pringles, Cheatsheet, Dog Bite, Cosmo, Mogul, Hot Tub, Fabio, Capn Crunch, Bunny, Gibbler, Smalls, Woodshack, Umbro, Chaco, Pinkeye, Jenner, Strava (FNG), Waffle House, Carney, Bartman

CIRCLE OF TRUST/BOM:

Have the right perspective when things go wrong.  My A/C went out in my house and it’s going to be expensive to fix.  While I don’t like spending a ton of money unexpectedly, it’s not the end of the world.   My family still has a roof over their head, clothing on their body and food to eat.  As leaders in our home we need to remember that our wives and kids are looking at us to see how we handle adversity.  We need to show them that they are the priority, not material possessions.

 

MOLESKIN:

ANNOUNCEMENTS: