F3 Knoxville

Tag: Cap’n Crunch

Get Up Offa That Thing!

CONDITIONS
32 degrees and clear

Welcome and Disclaimer

COT
– Side Straddle hop x30 (IC)
– Forward Arm Circles x30 (IC)
– Mericans x15 (IC)
– Squats x30 (IC)
– Ice Skaters (each leg) x15 (IC)

THE THANG
“Get Up Offa That Thing”
Do a burpee every time the songs says “Get up offa that thing!”

Indian Run to the Joe Hendricks Stairs. Line up single file on the stair

Calf Party
– x15 normal, x10 quick normal calf raises
– 1 run up the stairs
– x15 normal, x10 quick wide stance calf raises
– 1 run up the stairs
– x15 normal, x10 quick narrow stance calf raises

Partner up with the person across from you.  This is your battle buddy.  Run back with your partner to the parking lot and line up, pick up two coupons a piece on the way.

Partner Exercises
– x30 Plank High fives
– x20 Plank Push ups
– x20 Plank Push ups
– x10 Partner Pull ups
– Wheelbarrow Suicides with a push up 4 lines
– Crabwalk Suicides 4 lines

“Papa’s Got a Brand New Bag”
Squats to “Papa’s Got a Brand New Bag,” holding a squat in between guitar riffs

Abs
– Scissor V-ups x15 (IC)
– Up and Down V-ups x15 (IC)
– In and Out V-ups x15 (IC)

COT / BOM
Name-O-Rama

Quickbooks (Submitted by Cap’n Crunch)

Modified Murph…

CONDITIONS
30 and clear

F3 Welcome and Disclaimer given!

COP
– SSH x15 (IC)
– Squat (slowly) x15 (IC)
– Merkins x15 (IC)
– Forward Arm Circles x10 (IC)
– Reverse Arm Circles x10 (IC)
– Imperial Walker x15 (IC)

THE THANG
Mosey to the rock pile

“Partner Mini Murph” (no weight vest either)
– 1 Lap of Marina Drive
– 100 Shoulder Presses split between pair (other partner holds rock above head)
– 200 Merkins (partner holds rock up)
– 300 Squats (partner holds rock up)
– 1 Lap of Marina Drive

Mosey to Circle of Fire

ABS
We had some good livin’ with a 60lb sand bag – each man took two laps while the circle had dealer’s choice:
– Plank
– Iron Cross
– Boat/Canoe
– Heels to Sky
– Not-So-Lazy-Boys
– Inverse Pickle Pounders

COT / BOM
Name-O-Rama

Revival at the Asylum

CONDITIONS
19 degrees, wind gusts and a light snow

F3 disclaimer
Welcome to the FNG’s

THE THANG
COP #1
Side Straddle Hop IC x 10
Calf raises IC x 10
Bobby Hurley OYO x 10
Hillbillies IC x 10
Baby arm circles forward IC x 10
Baby arm circles reverse IC x 10
Burpees OYO x 10

Tour of the parking lot; mosey over to brick pile for two coupons and head to the church

COP #2
Overhead press w/ coupons IC x 10
Arm curls w/ coupons IC x 10
Back flies w coupons IC x 10
Squats IC x 10
Burpees OYO x 10

Bear crawl down the side of the church, lunge across the back, bear crawl back the opposite side and lunge back to the front of the church

COP #3
Elevated merkins on coupons IC x 10
Unbalanced merkin; left side IC x 10
Unbalanced merkin; right side IC x 10
Chest flies with coupons IC x 10
Chest press with coupons IC x 10
Burpees OYO x 10

Mosey back to brick pile to return coupons; mosey to the playground (planks by PAX until all arrive)

Hydraulic squats OYO x 10
Flutter kicks IC x 25 (led by Timberlake)

ABS
Tunnel of Love

COT
Name-o-Rama

Scripture focus on Philippians 3:17-21. Be imitators of Christ, and walk with those who want to live faithful lives.

BOM
prayer led by P-nut

MOLESKIN
41 men came ready to bring light to the early morning gloom. Spirited mumblechatter despite a wind chill of 7 degrees and gusty winds. Love this PAX…love this movement in Knoxville.

Strength and Honor,
P-nut (Submitted by Cap’n Crunch)

Monday Morning Jumpstart…

Conditions
58 degrees and clear

Intro and Disclaimer

COP
Side Straddle Hops x20(IC)
Imperial Walkers x15- (IC)
Hamstring Busters x15(IC)
Little Baby Arm Circles Forward x10-(IC)
Reverse x10- (IC)
Big Boy Arm Circles Forward x10 (IC)
Reverse x10 (IC)

 

THE THANG
Partner Up and Go to the bottom of Little Baby Hill
Run with your partner to the top of the hill and do some combination of 20 lunges: 10/10 or 15/5, whatever works best for you and your partner, plank in parking lot when finished

Partner Elevens
First partner runs to other side of the parking lot and does 10 Derkins, while partner still on the baseline does 1 Cinder Block Trophy (Squat, Clean & Press CB)=11. Partner that did the derkin runs back and the two partners switch. Next round 9 derkins, 2 CB Trophies and then 8 derkins and 3 CB trophies until reversed reaching 1 derkin and 10 CB trophies. All equaling 11.

Mosey to Cardiac Hill

You can do it Twice!
Start at the bottom of Cardiac Hill with 10 pushups, run to the first curve and do 10 squats, second curve 10 diamond pushups, bear crawl the baby hill at the top, then finish with 10 dips on the benches. Rinse and repeat with reps of 20. Plank at the bottom.

Mosey back to Homebase for ABS
Dealers Choice
Hello Dolly’s x20 (IC) by Crawdad
Box Cutters x15 (IC) by Woodshack

COT
Count off and Name-O-Rama  66 PAX and 4 FNGs!

BOM
We all are here to get better from a physical standpoint. I love this PAX, love the diversity in ages, young and experienced! It’s the guys that we yell “RESPECT” to after they say their name and nickname that get me out of bed in the mornings and drive me. I can only hope that when I am their age one day I am doing the same. Yet, we would be fools if we stopped just at allowing them to inspire us physically. I once heard a mentor say that everyone thinks a man or #HIM is someone who is courageous and strong, showing little emotion, being hard to break, and not completely sharing their heart because vulnerability could lead to hurt or pain, BUT its actually the opposite! It takes courageousness and strength to share yourself, and open up and allow someone to know your struggles, fears, and what life has taught you. That is what Jesus did for us, and as men we are called to do the same, share our hearts with one another. My challenge to this PAX, especially younger PAX members, is to really get to know those around, especially the guys with a lot of life experience under their belt. This PAX is extremely fortunate to have so many great men, and we would be foolish if we did not seek out their guidance and mentorship. I also challenge those men, to open up and be vulnerable and share with those younger PAX members what life’s journey has had for you; the hard things, the lessons, failures, success, advice, etc. So at our next F2 event, coffeeteria or lunch, get out of your comfort zone, and seek out life with another just as Jesus has called us to do!

Aye!,
Bandwagon (submitted by Cap’n Crunch)

Two are Better Than One…

Conditions: 34 damp but clear

COP

  • SSH x20 (IC)
  • Leg Warmers x6 (IC) (1x Rep = 2x Walking Lunges (4x steps total) + 3x Burpees)
  • Small Arm Circles Forward x16 (IC)
  • Small Arm Circles Reverse x16 (IC)
  • Dive Bombers x10 (IC)

THE THANG
Count off 1-2-3 to form 3 groups. Once in groups partner up, that is your Battle Buddy for the duration of the workout. Your job is to push and encourage your Battle Buddy to leave it all on the pavement!  F3 men, HIMs, lead by example!

Hill DORAS (10 minutes)
Battle Buddies alternate between hill and coupon work

  • Start at the top of the hill
  • 1st person runs down the hill, 2 burpees
  • 2nd person waits and performs the following until time is done (all with coupons)
    1. x150 Bent over flies (reps total of both people)
    2. x150 Arnold over head presses (reps total of both people)
    3. x150 Curls (reps total of both people)
  • Alternate running and exercising for duration of time

Mosey to next station. Once everyone is at the station give a 10 count. (1-2 min)

Parking Lot (10 minutes)
Battle Buddies alternate between running and planking

  • 1st person runs to first cone – x5 Diamond Merkins, runs back (2nd holds plank)
  • 2nd person runs to first cone – x5 Diamond Merkins, runs back (1st holds plank)
  • 1st person run to runs to second cone – x5 Carolina Dry Docks, runs back(2nd holds plank)
  • 2nd person runs to second cone – x5 Carolina Dry Docks, runs back (1st holds plank)
  • Rinse and repeat following the rep sequence– x5, x10, x15, x20, x15, x10, x5

Mosey to next station. Once everyone is at the station give a 10 count. (1-2 min)

Covered Area (10 minutes)
Battle Buddies alternate doing the following exercises

  • Round 1 (5 min): Derkins & Let Me Ups x10 each then switch for duration of time
  • Round 2 (5 min): Push off Incline Merkins & Star Jumps x10 each then switch for duration of time

ABS
Boat / Canoes – Ratchet (IC)

COT
Name O Rama = 66 PAX with 11 FNGs!!

BOM
This morning was all about our Battle Buddy.  We can do more together than we ever can alone.  The simple truth is we are stronger and can go harder longer when we realize it’s not about us, but about the man next to us.  Solomon said “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.”  (Ecclesiastes 4:9-12).  In the gloom our “threefold cord” is made up of the men next to us and the greater story we are a part of.  For HIMs it’s not about us…it’s about being a life-giver to those around us.

Strength and Honor,
Cap’n Crunch