F3 Knoxville

Tag: Cap’n Crunch

Rucking The Burbs

THE SCENE
58 and Clear, rain at the very end

 

THA-THANG
Ruck 1 mile down the Greenway to Gallaher View towards Middlebrook Pike.
Stop for 6 Rounds (with a ruck) of the following:

  • 6 Burpees
  • 6 Merkins6 Squats (ruck on back)
  • 6 Lunges (each leg)
  • 6 Thrusters
  • 6 Overhead Squats

 

Ruck another 1.5 miles (approx. 2.5 total) to Fellowship Church.
Stop in the parking lot for 4 Rounds (with a ruck) of the following:

  • 6 Ruck curls
  • 6 Ruck ground to overheas
  • 6 Overhead Tricep extension
  • 6 Overhead Ruck presses
  • 6 Ruck swings (Kettlebell swings)
  • 6 Ruck upright rows

Ruck another 2 miles back to SP (approx. 4.5 total) through the West Hills neighborhood (Indian Run style) back to West Hills Park.

Ruck one round of the parking lot, including Bernie up Lover’s Lane. (approx. 5 miles total).

 

Mary
Circle up for 2 rounds of 4ct Flutter Kicks x30 IC

Jump in the car as the rain comes down!!

Let’s Just Get After It!

THE SCENE
57 and Clear

 

Welcome and Disclaimer

 

WARM UP
COP

  • SSH x30 IC
  • 4ct Mountain Climbers x10 IC
  • 4ct Merkins x10 IC
  • Imperial Squat Walkers x10 IC
  • Little Arm Circles x10 each Forward and Back IC
  • Cherry Pickers x10 IC
  • 5 Burpees

Mosey to side of the parking lot and get a battle buddy.

 

THA THANG
Partner Burpee Suicides
Both men stand along the curb at the orange cones.  Then they perform the following sequence:

  1. Battle Buddy 1 performs 10 BBS while Battle Buddy 2 holds their feet in a plank position.
  2. Battle Buddy 2 switches to alternating between 10 Merkins and 10 Squats while Battle Buddy 1 sprints to the first cone and performs 2 Burpees, sprints back, sprints to second cone and does 4 Burpees, then sprints to where they started.
  3. Switch, Battle Buddy 2 then performs the progression.

Do as many repetitions as you can in 7 minutes.

Mosey to new parking lot.

 

Triple Man Sprints
2 men at Cone 1 (near side orange cone) and 1 man at Cone 2 (far side orange cone).  One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone (x10 or x15 reps), 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 (either x10 or x15 reps).  First man now runs to Cone 2.  Rinse and repeat for 7 minutes, 3 rounds.

Rd 1: Upper Body
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Shoulder Taps / Superman Swims

Rd 2: Abs
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Rd 3: Lower Body
Cone 1 = Prison Squats / Skaters
Cone 2 = Lunges / Side Lunges

Mosey back to SP.

 

MARY

  • 4ct LBCs x20 IC
  • Side Crunches Rt x20 IC
  • Sdie Crunches Lf x20 IC

 

COT
37 PAX including 3 FNGs – 8 Track, AAA and Downhill

 

BOM
“Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.”

Kings Solomon, Ecclesiastes 4:9-12

The sequoia redwood trees located in California, are some of the biggest trees in the world. The General Sherman is, in fact, noted as THE largest known living single stem tree on Earth! It is 275 ft tall, 25 feet in diameter, and is approximately 2,500 years old.

 Something that huge must have an incredible root system that goes down deep in order to stand that tall. Not the case at all. The sequoia redwood trees have a unique root system that is a marvel, compared to their mammoth size.

Their roots are relatively shallow. There is no tap root to anchor them deep into the earth. The roots actually only go down 6-12 feet, and yet, these trees rarely fall over. They withstand strong winds, earthquakes, fires, storms, and prolonged flooding. How can something up to 500 tons, reaching over 350 feet in height, and live for many centuries remain standing with roots only going down about 10 feet?

The interesting thing about the redwood tree is that their root system is intertwined with the other redwood trees, literally holding each other up. The trees grow very close together and are dependent on each other for nutrients, as well. Only redwoods have the strength and ability to support other redwoods.

So, beneath the surface of these humongous, tall, statuesque trees are roots like a army of men who have their arms interlocked, standing and supporting each other. They are preventing the adversaries of life from knocking each other down. They are also making sure there is plenty of nutrients for growth to continue.

To me, the PAX is like a forest of redwoods. We are stronger TOGETHER.  We grow, challenge and support each other as we each strive to reach our potential physically, mentally, relationally and spiritually.

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.

Just another Monday Morning

THE SCENE: Wet, rainy and awesome

C0-Q with Coolio and Proton

WARM-O-RAMA:
Side Stradle Hops X20

High Knees for the half the parking lot and 50% finish

Heels to butt for the half the parking lot and 50% finish

Drive and skip for the half the parking lot and 50% finish

50% sprint for half and all out sprint for half.
THA-THANG:
Proton’s “Core” Workout at the AO

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station.  Every time you pass the Flag Pole do 5 or 10 Burpees.

-10 Pull-Ups x 3 rounds

-20 Picnic Table Rows X 3 Rounds

-20 Wall Jumps or step up x 3 Rounds

Bearpees 1 Burpee followed up by 4 count bear crawl forward around the outside of the playgroud.  25 yards.   Burpee Dan – 1 Burpee followed by 4 count lunges 25 yards

Mosey to bottom of the hill

Jacobs ladder- Run the hill 1 Burpee, backwards up the hill 2 burpees, run the hill 3 burpees, etc. etc. up to 7.

Burpee Dan’s – Groups of 4

-4 Burpee : 4 lunges across lot.

-1 burpees : 4 lunges back to starting position.

Coolio’s “Run and Grind” workout

3 minute Mosey

20 Merkins

20 BBoys

10 box jumps

 

2 minute Mosey

20 Merkins

20 BBoys

20 Squats

1 50 yard sprints

This was repeated 5 times.  Ran just under 3 miles

COUNT-OFF & NAME-O-RAMA

35 men no FNGs

CIRCLE OF TRUST/BOM:
Get in the habit of taking out the Garbage.  Get into the habit of confessing sin to your brothers.  Don’t let it build up and fester in your heart.  God gives Grace the the humble.  1 John 9: If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.

Psalm 51:10

Create in me a clean heart, O God,
and renew a rightb spirit within me.
11Cast me not away from your presence,
and take not your Holy Spirit from me.
12Restore to me the joy of your salvation,
and uphold me with a willing spirit.

ANNOUNCEMENTS:
Get out there and sign up for a Q.  Call someone to CO-Q.

Green Day Beatdown

THE SCENE
52 and Dreary

 

Welcome and Disclaimer

 

WARM UP
COP

  • SSH (aka Flying Falcons!) x25 IC
  • 5 Burpees
  • Tempo Squats 15 IC
  • Little Arm Circles x10 each Forward and Back IC
  • 5 Burpees
  • Diagonal Lunges x15 IC
  • 5 Burpees
  • Dive Bombers 15 IC
  • Two laps around the parking lot

Mosey to bottom of the hill

 

THA THANG
Jacob’s Ladder
Run up hill, do 1 burpee, run down.  Repeat adding 1 burpee until you get to 7

Mosey to pavilion

 

1-2-3 Pyramid on Benches
Do the following:
1 Box Jump, 2 Decline Merkins, 3 Squats.

Repeat adding one rep to the first exercise and multiplying that number by 2 and 3 for the other exercises until you get to 10, 20 and 30 reps respectively.

Mosey to new parking lot

 

Parking Lot Work
Cones placed at 10, 20, 30, and 40 yards

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees
  • Round back to start
  • 6 minute AMRAP

 

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 4ct Dlu
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 10 4ct LBC
  • Run back to start
  • 2 rounds

Mosey to bottom of Cardiac Hill.

Stop halfway for 10 Hand-release Merkins

 

Cardiac Circuit
Do the following:

  • Base – 15 Merkins
  • 1st curve – 15 4ct Mountain Climbers
  • 2nd curve – 15 Dry Docks
  • 3rd curve – 10 Iron Mikes (each leg counts)

Mosey to the SP in the parking lot for abs.

 

 

MARY
4ct American Hammers x25 IC

 

COT
16 PAX

 

BOM
Iron sharpens iron is more than just a tag line, it is the heart of what F3 is all about.  Each man, by being part of the PAX, on any given morning is choosing to reject passivity and accept responsibility for himself and the men on his left and right. That is the “secret sauce” of F3.  It is what helps men to see growth in their own lives and impact the world around them.

 

 

Submitted by Cap’n Crunch