F3 Knoxville

Tag: Cap’n Crunch

Full Body Blow Out

THE SCENE
68 and Clear

F3 Welcome & Disclaimer

THE THANG
COP
SSH x30 IC
Burpees x10 OYO
Cherry Pickers x10 IC
Tempo Squats x10 IC
Burpees x10 OYO
Arm Circles Forward x12 IC
Arm Circles Backward x12 IC
Burpees x10 OYO

Mosey to Sunsphere

 

Merk-master
Run up and down steps doing the following:
Start at bottom of steps with 10 Merkins, run to top
Top of steps 9 Merkins, run to bottom
Bottom of steps 8 Merkins, runt to top
Top of steps 7 Merkins, run to bottom
Bottom of steps 6 Merkins, runt to top
Top of steps 5 Merkins, run to bottom
Bottom of steps 4 Merkins, runt to top
Top of steps 3 Merkins, run to bottom
Bottom of steps 2 Merkins, runt to top
Top of steps 1 Merkins, run to bottom

Flutter Kick until all PAX finishes.

Mosey to courtyard

Grinders
Partner up with Battle Buddy.  Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battel 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 = Burpees
Rd 2 = Diamond Merkins

Squat until all PAX finishes

Mosey to SP

Bench Work
2 Rounds, each round 2.5 min with 30 second break between rounds:

Round Exercise 1 Exercise 2
(Done until Partner finishes Ex1)
1 Step Ups x15/leg Bench Dips
2 Bulgarian Split Squats x15/leg Derkins

Mary
4ct Flutter Kicks x20 IC
Side Crunches x20 each side IC
4ct Hello Dolly x20 IC

COT
Number Off & Name-O-Rama (15 PAX, 1 FNG – Hold Tight)

BOM
Authenticity
“Nothing is so common as the wish to be remarkable.” – William Shakespeare

In a world that values image over substance it is easy to get turned around and on our values.  I have found myself placing more importance on the acceptance of others rather than being open with my shortcomings and failures.  In doing so I’ve presented a false self to others and have walled myself off from real, rich relationships.  This is a contradiction to living as a HIM, and I’m committed to laying that aside and pursuing an authentic life.  This is not an excuse to live sub-par, but a commitment to acknowledging where I am, and trusting in God to guide and strengthen me to move closer toward where I want to be each day.

Shut Up Legs!

THE SCENE
70 and Clear

Welcome and Disclaimer

 

THE THANG
SSH x 25 IC 4 CT
Toe Touches x 10 each leg IC 4 CT
Squats x 20 IC 4 CT
8X run across the parking lot, intensity pyramid.
After each length, 10 Merkins OYO.  (Yes Archie, this is still the warmup)

Mosey to benches at the top of Cardiac

DIG DEEPER
4 stations on the hill (#1 at the top, #4 at the bottom)
Order of operations:
1
2 1
3 2 1
4 3 2 1
All reps OYO

Station instructions:
1: 25 SSH then run down
2: 30 squats then sprint up to 1 (station 2 is halfway between hairpins)
3: 10 lunges each leg and backpedal up to 2 (station 3 is at the false bottom we’ve been using lately)
4: 30 high knees each leg and high skip up to 3 (station 4 closer to the actual bottom of the hill)

Flutters, Bicycle kicks, and leg lifts until we regroup.

DIG DEEPER – PART II
Round 2, let’s do it again.
“It never gets easier, you just go faster” – Greg LeMond
Al Gore, Plank, and bicycle kicks until we regroup.

Mosey down and up cardiac to fetch all the cones and instructions.  Mosey back to the AO

2 hill sprints to the gate, split up by Merkins OYO until we regroup

2 minutes of Boat-Canoe from Proton

COT
Count off, Name-o-rama (11 PAX)

BOM
And now some good news:
Behold the Man upon a cross, my sin upon His shoulders;
Ashamed, I hear my mocking voice call out among the scoffers.
It was my sin that held Him there until it was accomplished;
His dying breath has brought me life, I know that it is finished.
Isaiah 53:5

But he was pierced for our transgressions; he was crushed for our iniquities; upon him was the chastisement that brought us peace, and with his wounds we are healed.

MOLESKIN
They call me Frenchie and its July, when the best cyclists in the world flog themselves in the mountains of France. Today we paid them tribute.  Fitting for the day, Code Brown came flying down the hill on his bike in impressive fashion just before we kicked things off.  11 strong for a Tuesday at the Asylum. It was an honor and a privilege to lead such a strong group of men.

Everest Circuits

THE SCENE
Crisp and cool

F3 Welcome and Disclaimer

THE THANG
COP
Michael Phelps IC x10
Windmills IC x10
Imperial Walker IC x15
Mountain Climbers IC x15
Plank Jacks IC x15
The Elvis Special IC x3 (From Plank, right hand up, right foot up, right foot down, right hand down, 2 merkins, repeat on left side)

Mosey to Everest.
Audibles along the way to keep the PAX nice and tight­–and as a preview of what was to come: 20 LBS, 10 merkins, 10 squats

Circuit at the first light pole at the base of Everest.
Go for time: 5 minutes per round. Each round, drop 5 reps from each exercise. Start with 20 reps.

Round 1:

  1. LBS x20, then slow mosey to next light pole.
  2. Merkin x20, then slow mosey to next light pole.
  3. Squats x20, then SPRINT up Everest.
  4. Slow mosey back to 1st light pole.

Rinse and repeat for 5 minutes. Then 1 minute recovery. (The “1 minute recovery” turned into “Dealer’s Choice core work.”)

Round 2: Same as above, but x15 reps/exercise. Rinse and repeat for 5 minutes. Then 1 minute recovery. Challenge: try to complete the same number of laps as previous round.

Round 3: Same as above, but x10 reps/exercise. Rinse and repeat for 5 minutes. Then 1 minute recovery. Challenge: try to complete the same number of laps as previous round.

MOSEY SLOWLY BACK TO AO.
Audibles along the way to keep the PAX nice and tight: Al Gores, Lunges, Burpees.

MARY
LBS OYO x20 with Boat/Canoe at the end
Sun Dials OYO x20 with Boat/Canoe at the end
V-ups OYO x10 with Boat/Canoe at the end

COT
CountaRama, Name-a-Rama, BOM.

BOM
Train yourself to be obedient. The Father has good things in store for us. He wants you to be a part of the work He’s doing in the world.

Burpee and Stuff…

THE SCENE
70 and damp

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x30 IC
– Burpees x10 OYO
– Cherry Pickers x10 IC
– Tempo Squats x10 IC
– Burpees x8 OYO
– Arm Circles Forward x12 IC
– Arm Circles Backward x12 IC
– Burpees x6 OYO
– One lap around the parking lot

Circle up under street lamp.

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 = Narrow Squats
– Exercise 3 = Wide Merkins
– Exercise 4 = Tuck Jumps
– Exercise 5 = Dry Docks

Mosey to curb and partner up in teams of 3

Triple Sprints
2 men at Cone 1 (yellow cone) and 1 man at Cone 2 (yellow 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 orange cone to do 3 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 = Prison Squats / Skaters
– Cone 2 = Lunges / Side Lunges

COT
Number Off & Name-O-Rama (11 PAX)

BOM
Bless those around you.  Create memories, give life…consider others more important than yourself.

MOLESKIN
This was my first venture to JUCO, but won’t be my last.  The men came to work and that is exactly what they did.  Encouraged one another, pushed each other…HIMs every one!

Incremental Growth

The Scene: perfect conditions – 55 degrees, clear

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Cherry Picker
  • Merkin
  • Goofball
  • Jog 2 parking lot laps

Line up in parking lot Burpee Dans

Beginning at the curb, perform 4 lunges then 4 burpees, rinse and repeat across parking lot, run back to curb. Then 4 lunges and 3 burpees. Rinse and repeat (then 2 burpees, then 1 burpee). Plank or BBS until group finishes.

Mosey to lower parking lot – find a battle buddy

One man runs the length of the parking lot, performs 5 Merkins, then runs back while partner does Merkins (100), then BBS (200), then jump squats (100). Trade each lap until the total number is completed.

Next exercise:

Group splits: Half begin Bearpees (10 bear crawls followed by 1 Burpee), while the other half start Bernie Sanders on the hill. Bernie Sanders group relieves Bearpee group. Endless until 6:15am.

INCREMENTAL GROWTH

Growth is hard to see. We measure growth. When an acorn is crushed by a 1,000 lb. tombstone, who wins? It’s a no brainer. The acorn always wins. God waters it, and slow growth appears. Let’s all work toward incremental growth in our spiritual life– the same way we are working toward growing in fitness and strength.