F3 Knoxville

Tag: Cap’n Crunch

Monday Funday

THE SCENE
67 and Muggy

 

Welcome & Disclaimer

 

THE THANG
COP

  • SSH x30 (IC)
  • 4ct Diagonal Lunges x15 IC
  • 4ct Windmill Merkins x10 IC
  • 4ct Tempo Squats x12 IC
  • Arm Circles Forward x12 IC
  • Arm Circles Backward x12 IC
  • Run two loops around the parking lot

Mosey to curb and line up.

 

Jelly Legs
Start at one side of the parking lot.  Perform the following:

  • R1: Hold squat position for 10 count, perform 10 squats, run to the other curb, do 2 Burpees, run back
  • R2: Hold squat position for 20 count, perform 20 squats, run to the other curb, do 2 Burpees, run back
  • R3: Hold squat position for 30 count, perform 30 squats, run to the other curb, do 2 Burpees, run back
  • R4: Hold squat position for 40 count, perform 40 squats, run to the other curb, do 2 Burpees, run back
  • R5: Hold squat position for 50 count, perform 50 squats, run to the other curb, do 2 Burpees, run back

Line up in four separate lines.  Each group mosey to the far parking lots and to one of four cones set up in the corner.

 

Four Corners
Spread out to 4 cones.  Alternate exercises at the cones for set time. When time is done, counter-clockwise to the next cone. Rinse and repeat.

  • Cone 1: Dry Docks x15 or x25 & Narrow Squats x15 or x25
  • Cone 2: 4ct Flutter Kicks x15 or x25 & Star Jumps x15 or x25
  • Cone 3: 4ct Shoulder Taps x10 or x15 & Reverse Lunges (each leg counts as 1) x10 or x15
  • Cone 4: 4ct Hello Dolly x15 or x25 & Smurf Jacks x15 or x25

Round 1: 60 seconds at each station
Round 2: 45 seconds at each station

Mosey to the hill near the SP.

 

Cash Out
Merkin Hill
Run up and down hill doing the following:

  • Start at bottom of hill with 10 Merkins, run to top
  • Top of hill 9 Merkins, run to bottom
  • Bottom of hill 8 Merkins, runt to top
  • Top of hill 7 Merkins, run to bottom
  • Bottom of hill 6 Merkins, runt to top
  • Top of hill 5 Merkins, run to bottom
  • Bottom of hill 4 Merkins, runt to top
  • Top of hill 3 Merkins, run to bottom
  • Bottom of hill 2 Merkins, runt to top
  • Top of hill 1 Merkins, run to bottom

Circle up for Mary.

 

Mary
4ct American Hammers x20 IC
Rt Side Crunches x20 IC
Lft Side Crunches x20 IC
ATMs

 

COT
Number off / Name-0-Rama (40 PAX, 3 FNGs – Petro, Chaco and Fullstack)

 

BOM
“Honorable men refuse to wallow in the small and the bitter.
Honorable men refuse to hate life because something once went wrong.
Honorable men don’t build monuments to their disappointments, nor do they let others brand them and curse them to their destruction.
Honorable men seek out the highest definition of their lives, the nobler meaning granted by heritage, by their ancestors’ dreams and their parents’ hopes.
Honorable men cry out to God until curses are broken and a grander purpose is achieved.
Honorable men don’t settle for lives of regret.”

Stephen Mansfield, “Mansfield’s Book of Manly Men”

As we push ourselves physically each week it is important to remember that we must also be pushing ourselves mentally, emotionally and spiritually…to grow as HIMs.  Physical fitness is important, but character, virtue, integrity and leadership are paramount.  Our world is starving for men with these characteristics.  Men of honor who live beyond themselves.  Men who are life-givers, not life-takers.

I believe there is a direct correlation between strenuous physical exercise and the strenuous pursuit to live a life of honor, integrity and impact.  Both take effort and focus. Both take intentionality, consistency and daily commitment.  Both are met with resistance from the status quo and my own passivity.  Both can’t be pursued alone and require me to surround myself with like-minded men who inspire, encourage and challenge me along the journey.

Each morning in the gloom we have an opportunity to experience these AND be these things for the men on our left and right.  Iron sharpen iron. This is what it means to wear the “F3”.

3 Parking Lots of Fun!

THE SCENE
67 and Muggy

Welcome & Disclaimer

 

THE THANG
COP

  • SSH x30 (IC)
  • 4ct Diagonal Lunges x15 IC
  • 4ct Windmill Merkins x10 IC
  • 4ct Tempo Squats x12 IC
  • Arm Circles Forward x12 IC
  • Arm Circles Backward x12 IC
  • 4ct Mountain Climbers x15 IC

Line up on the curb.

 

Cash In
Burpee Broad Jumps
Burpee Broad Jump to the cones (middle of parking lot) then lunge back. Hold plank until the six finishes.

Rinse and repeat.

Mosey to parking lot next to the playground and circle up.

 

ATM / Leg-Blaster Combo
ATMs
All done in order with no rest (without leaving plank position):

  • 15 Alternating Shoulder Touches (4-count IC)
  • 10 Tempo Merkins (down on the 1-2-3, up on 4 IC
  • 10 Fast Merkins (single count IC)

Leg-Blaster
All done in order with no rest:

  • 15x air squats (single count IC)
  • 20x in-place lunges (10x each leg IC)
  • 10x jumping lunges (5x each leg IC)
  • 15x squat jumps (single count IC)

 Rest for 10 count then rinse and repeat.

Mosey to new parking lot.  Get a Battle Buddy.

 

Nickel and Dime
Battle Buddies alternate between…

  • Battle Buddy 1 bear crawls to the first yellow cone and does 5 burpees, lunge to next yellow cone and does 10 star jumps then runs around the parking lot to where they started.
  • Battle Buddy 2 run suicides (run to first orange cone, back, run to the curb and back) in the opposite direction until Battle Buddy 1 finishes
  • Swap
  • Rinse and Repeat 3x
  • Alternate 4ct Flutter Kicks and 4ct Superman Swims, x15 each until the six finishes

Mosey to the SP.

 

Cash Out
Merkin/BBS Countdown
Alternate Merkins and BBS counting down reps (10-10, 9-9, 8-8, … 1-1)

 

Mary
4ct Hello Dolly x20 IC
Rt Side Crunches x20 IC
Lft Side Crunches x20 IC
4ct Flutter Kicks x20 IC

 

COT
Number off / Name-0-Rama (30 PAX, 2 FNGs – Tramp and Si Pad)

 

BOM
Six years ago I was introduced to something that has become a powerful tool in my life personally and as I try to help and speak life into others.  A gentleman I work with used to be a very successful tennis pro and reaction coach.  He had a successful business in New York working with college and professional athletes helping them take their game to the next level.  Over the years he noticed something.  While each athlete had their own approach to their sport, the real elite players all shared a common mindset.  He calls it the mindset of a champion.  It goes like this:

  • I know what to do.
    • If you don’t have the knowledge you are willing to do whatever it takes to attain it.
  • I have practiced and have done this under pressure.
    • Knowing isn’t enough. Champions know that practice doesn’t make perfect, practice makes permanent. They take that knowledge and train with it, practicing it over and over again.  They also embrace high pressure situations and put it into practice there as well.
  • I take the next right step and don’t worry about the results.
    • When the game is on the line, they trust the work and don’t focus on the results. They’ve done the work and know if they stick to what they know the end will take care of itself.

Since identifying this pattern, he made a very small change that makes it 100% applicable in all areas of life: physical, mental, relational and spiritual:

  • I know what to do.
  • I have practiced and have done this under pressure.
  • I can take the next right step and trust God with the results.

I know…I’ve practiced…I trust God.

This simple progression of thought is actually not new.  I see it in the life of King David.  One of the most popular tales of David is his battle with Goliath.  The young man displays immense courage and defeats the giant, but that’s not where the story starts.  It starts with a young man spending hours in the desert watching over and protecting his father’s sheep.  God was training him in the desert to be one of the greatest HIMs the world has ever known!  David himself shares the mindset of a champion with Saul.  When he meets him, Saul tries to fit David for battle with his equipment.  Listen to David’s reply,

“But David said to Saul, “Your servant has been keeping his father’s sheep. When a lion or a bear came and carried off a sheep from the flock, I went after it, struck it and rescued the sheep from its mouth (‘I know what to do’). When it turned on me, I seized it by its hair, struck it and killed it (‘I’ve practiced and done it under pressure’). Your servant has killed both the lion and the bear; this uncircumcised Philistine will be like one of them, because he has defied the armies of the living God.  The Lord who rescued me from the paw of the lion and the paw of the bear will rescue me from the hand of this Philistine. (‘I can take the next right step and trust God with the results’)”
Saul said to David, “Go, and the Lord be with you.”

I have worked to apply this mindset in all areas of my life: helping my kids with school, walking through a conflict with my wife, starting a new program at work, completing a GORUCK event.  It works and helps keep me grounded and focused when it matters.  It also constantly reminds me that I have a choice to make each day to embrace whatever comes and see it as training to get better.  I’ve taught it to my kids and they have used it to help study for tests, tryout for soccer and walk through conflict with friends.  I share it today praying it is helpful for you as well.

I know…I’ve practiced…I trust God.

 

Submitted by Cap’n Crunch

99 Problems with a Buddy!

THE SCENE: nice but a little humid
F3 WELCOME & DISCLAIMER

took 2 times to repeat the disclaimer that I made up. No one was really buying in the first time so we repeated it for good measure. After all, its a legal statement right?

WARM-O-RAMA: 

jog across Parking lot x2, Millenial run x2, Millenial Sprint x2

Line up for ROckettes x20. Capn Crunch had some rebels with him and we were a little out of sync so we started over.

20 squats all together in a line, perfecto!! Well a little wavy but pretty good for 37 dudes doing squats together

circle up for Merkins x10 IC, Monkey humpers x10 IC, and 10 Body builders OYO
THA-THANG:
99 Problems with a buddy

  • 99 star jacks
  • Run a 1/4 mile lap(roughly)
  • 99 merkins
  • Run a lap
  • 99 squats
  • run a lap
  • 99 Mtn climbers
  • Run a lap
  • 99 LBC
  • Run a lap
  • 99 CDD
  • Run a lap

For the guys that finished first, they partnered up with the guys that had not finished. As they partners , each pax counted their reps toward the 99 needed(Like DORAs) Once the said exercise was completed, the buddies ran the hill instead of a lap. Pretty much all pax ended up running the hill regardless of partnering up or not. Plunger helped me finish my Dry docks and he pushed me to sprint up the hill. Thanks Buddy!

MARY:
Hello DOllys x10 IC

Boat, Catamaran, canoe

Flutters x10 IC

Side tri rises x10 IC
COUNT-OFF & NAME-O-RAMA
37 buddys gettin work done!
CIRCLE OF TRUST/BOM:
What is the mission of F3? To Plant, Grow, and serve small workout groups to invigorate male community leadership! Well, based on that and what I read on the survey,most guys don’t want to Q because they feel uncomfortable , I think F3 is a huge success in Knoxville but we can do better to invigorate male community leadership. We buddy up, yes. We push our selves physically, yes, but how much are we really pushing our brothers to be leaders in our community?

Well, if you look at the F3 nation website, it gives 10 things a new guy should know. #5 says Q a workout. By leading workout, it enables you to lead your peers. Lets all be more proactive in getting more men to Q, If you brought an FNG out and he has been posting on a regular basis, get him to Q. We need more positive peer pressure for guys to Q! Anybody can do it. If I can do it, anyone can!

MOLESKIN:
I have Q’d several times. I like to Q and I like to sign up, BUT I get a lot of anxiety the night before and sometimes doubt myself. So why do I Q? I do it to challenge myself and get out of my comfort Zone. I am certainly good at one on one situations but put me in front of a bunch of my peers, men I look up to and respect tremendously and I get a bit of stage fright. I guess what I am saying is, if I can do it, so can you. If you have anxiety about leading a workout, then I think you should JUMP IN and Q! The only way we can get better is to do things we are not so good at. WHY did I or any F3 pax join F3? Well, we were looking for something different. Now that we are in F3 and for those that have been in F3 for a while, we need to evolve as the leaders we are meant to be. We need to put our big boy pants on and embrace the things we are not so comfortable with. More or less, Embrace the Suck or become a stale fish!

ANNOUNCEMENTS:
Hardship Hill this weekend!

A little training for Hardship Hill

THE SCENE: 58 degrees and humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 20
  • Tempo Squats IC x 10
  • Cherry Pickers IC x 10
  • Merkins IC x 10

THA-THANG:

Set up a miniature obstacle course around the new path. Not sure the exact distance, but each lap was probably somewhere between 1/2 – 3/4 mile long. The objective was to put in some miles, so there were only 4 “obstacles” along the way.

  • 5 Dive Bombers
  • 10 Hand-release Merkins
  • 10 yard Crab Walk
  • 20 yard Bear Crawl up the hill

Ended up doing 4 laps.

MARY:

  • Sweat Angels IC x 15
  • SSH IC x 10
  • Flutter Kicks IC x 20
  • SSH IC x 10
  • Finished off with some plank work

COUNT-OFF & NAME-O-RAMA

21 strong – 1 FNG (Contact)

CIRCLE OF TRUST/BOM

Nothing groundbreaking – just have been reflecting on how F3 has impacted my life, how much each of these brothers means to me, and how God has used them in my life. I’m thankful for the opportunity to be around so many HIMs.

Also, a big shift for me in how I viewed F3 happened when I started Q’ing. By leading the group, I felt a sense of ownership and accountability that wasn’t present before. I cared more deeply about the other men, about the mission of F3, and it gave me confidence to push past my own comfort level. If it’s been a while since you’ve Q’d or if you’ve never Q’d before, there are so many guys that would love to help you to plan/execute a workout. It’s not only a great way to serve others, but it’s also a great way to grow as an individual and as a leader.

Suburban Assault

THE SCENE
63 and Clear

 

WARM UP
Ruck the loop

 

THA THANG
3-6-9
Perform the following exercises for 3 minutes, AMRAP AFAP while maintaining form.  1 minute rest between sets:

  • 3x Ruck Thruster
  • 6x Merkins
  • 9x Squats
  • Rinse and repeat 3x

Ruck to Trade Joe’s and back.

Partner up and head to the hill next to the tennis court.

 

Ruck Crawls
Battle Buddy 1: Bear Crawl Alternating Ruck Pulls (Ruck underneath you. Bear crawl forward and pull ruck forward with right, then left arm, repeat) up the hill.  Then ruck sandbag around to parking lot and back up the trial to Battle Buddy 2.

Battle Buddy 2 perform the following until Battle Buddy 1 returns

  • Ruck Curls x15
  • Front-Loaded Squats x20
  • Upright Rows x20
  • Burpees (ruck off) x10

Each Battle Buddy takes 3 trips up the hill based on time.

 

Coupon Train
Battle Buddies ruck up and carry sandbags for one more trip around the loop.

 

CASH OUT
4ct Flutter Kicks x30
Rinse and Repeat

 

COT / BOM

Anger
We live in a culture that seems to be saturated with anger.  Lately, I’ve found myself falling victim to anger.  I did a quick search on what God has to say about it…it’s pretty convicting:

  • Proverbs 14:29
    He who is slow to anger has great understanding, but he who is quick-tempered exalts folly.
  • Proverbs 16:32
    He who is slow to anger is better than the mighty, and he who rules his spirit, than he who captures a city.
  • Proverbs 17:27
    He who restrains his words has knowledge, and he who has a cool spirit is a man of understanding.
  • Proverbs 19:19
    A man of great anger will bear the penalty, for if you rescue him, you will only have to do it again.
  • Proverbs 19:11
    A man’s discretion makes him slow to anger, and it is his glory to overlook a transgression.
  • Proverbs 22:24
    Do not associate with a man given to anger; Or go with a hot-tempered man,
  • Proverbs 29:11
    A fool always loses his temper, but a wise man holds it back.
  • Proverbs 29:22
    An angry man stirs up strife, and a hot-tempered man abounds in transgression.
  • Ecclesiastes 7:9
    Do not be eager in your heart to be angry, for anger resides in the bosom of fools.
  • James 1:19-20
    This you know, my beloved brethren but everyone must be quick to hear, slow to speak and slow to anger; for the anger of man does not achieve the righteousness of God.

Anger is different from zeal.

  • Zeal is associated with the righting of an injustice or passion for a righteous call.
  • Anger is a secondary emotion usually triggered by hurt, fear, shame or unmet expectation.

Anger can be openly aggressive, or simmer internally and leak out in passive aggressive behaviors.  Both are toxic to relationships, derail our efforts and cloud our mission.  Anger has no place in the life of HIMs.  Anger is disruptive and disconnects us from reason and vision.

I feel like the answer is to see anger for what it is, a symptom of something deeper.  Use your anger like a Check Engine light for your soul.  Ken Sande says, “Anger is most often a sign that one of your idols is being poked!”  That makes anger a helpful tool in personal growth and maturity.  When you find yourself stirred, take a moment and reflect on what it is that is upsetting you.  A question I ask myself is, “Why is ________________ a problem?” inserting whatever is bothering me in the blank.  More often than not my blank is filled with ego, pride and selfishness.  So I’m learning to use anger as tool to root those out and replace them with grace, humility and selflessness.  It’s not easy, but not much in life worth pursuing is.

 

Submitted by Cap’n Crunch