F3 Knoxville

Tag: Carney

Pyramid scheme

THE SCENE: 41 and colder than I expected
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:

1burp

Imperial walkers x10/4ct

2 burp

Squats x10/4ct

3 burp 

Imperial squat walkers x10/4ct

4 burps

Mtn climbers x 10 4ct

5 burps 

Bobby Hurley’s x 10

4 burps 

Merkins x 10 /4ct

3 burps 

Lbcs x 10 / 4ct

2 burps

Monkey Humpers x 10 /4ct

1 burp 

THA-THANG:
Indian run to lower parking lot behind the baseball fields

pyramid laps

  • Partner up with like speed
  • Run opposite directions
  • Every time you meet , do the following exercises in reps of 25 except burpees. 10 burps
  • Lap 1 Merkins
  • lap 2 merkins, LBC
  • LAP 3 merkins, lbc, mtn climbers
  • lap 4 merkins, lbc,mtn climbers, Bobby Hurley
  • lap 5 merkins lbc mtn climbers Bobby Hurley and burpees
  • lap 6 lbc, mtn climbers , Bobby Hurley’s , burpees
  • lap 7 mtn climbers , Bobby Hurley , burpees
  • lap 8 Bobby Hurley’s , burps
  • lap 9 burps
  • lap 10 victory lap
  • mosey back reverse Indian run to AO

MARY:
Line up on the line ! We got a sneak peek of 2 events for the Olympics this weekend. Shuttle run and triple burpee broad jump . Shuttle run x 2  and one time doing triple burpees broad jump

COUNT-OFF & NAME-O-RAMA
25 pax
CIRCLE OF TRUST/BOM:
Leadership involves surrounding yourself with good positive people . With out this, you cannot have success.
MOLESKIN:
As I wrapped up my first season as a HEAD COACH , I realized quickly I can’t do it alone. Expecting to lead alone is nearly impossible. A true leader will surround himself or herself with positive people ready to help. It’s just what I had in my first season of being a head coach for 2 of my sons flag football teams. I had a lot of expectations of myself to “run the show” but quickly realized , I am screwed doing it all alone. I had dads stepping up ready to help as assistant coaches. It was much needed and with all the help, our teams had a successful season ! The success was not winning the games but just having fun with the kids! To sum it up, we are born to lead but we can’t do it alone !

Einstein “ stay away from negative people, the find a problem to every solution” . As you lead, make sure you surround yourself with positive people !

Aye!
ANNOUNCEMENTS:
F3 brolympics coming this weekend!!

Trials and Wall Sits – One and the Same

THE SCENE: Extra gloomy – 40 degrees with dense fog

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Tempo Squats IC x 10
  • Cherry Pickers IC x 10
  • Baby Arm Circles IC (forward & reverse) x 13
  • Merkins IC x 10

THA-THANG:

Mosey to the pavalon for a little bench work. Grab a battle buddy – one partner does wall sits while the other does the following 2 exercises on the bench:

  • Bench Rows (12 reps)
  • Tricep Dips (12 reps)

When the partner on the bench finishes his reps of both exercises, switch (partner 1 does the bench exercises and partner 2 does wall sits). Total of 5 sets each. After that, same thing but switch up the exercises on the bench:

  • Derkins (10 reps)
  • Box Jumps (10 reps)

Total of 5 sets each. Once completed, one more round with Bulgarian Squats – 10 reps each leg and 5 sets total again.

Mosey over to the parking lot next to the playground for a set of 11’s – Merkins at one end and Jump Squats at the other end.

MARY:

Just enough time for 20 Flutter Kicks IC, 12 Supermans IC, a little plank work, and Cap’n Crunch finishing it off with some ATM’s

COUNT-OFF & NAME-O-RAMA
22 strong – no FNG’s

CIRCLE OF TRUST/BOM:

James 1: 2 – 4 “Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance. Perseverance must finish its work so that you may be mature and complete, not lacking anything.”

Monday = Tabatas, Bear Crawls and Burpees

THE SCENE
34 and Clear

Welcome & Disclaimer

 

THE THANG
COP
SSH x30 (IC)
Tempo Squats x15 (IC)
Tempo Merkins x15 (IC)

Line up on curb
Run to far curb, stop half way and do 3 burpees, run back
4ct Diagonal Lunges x14(IC)
Run to far curb, stop half way and do 3 burpees, run back
Dive Bombers x15 (IC)
BAC Fwd x12 (IC)
BAC Bkwd x12 (IC)
Run to far curb, stop half way and do 3 burpees, run back

 

Tabata Terror
Divide up into 4 stations.  At each station, complete the exercise listed using at Tabata format (8 rounds, 20 seconds on 10 seconds off).  After eight rounds rotate counter-clockwise all the way around the parking lot and to the next station.

Exercises:

  • Station 1: Merkins
  • Station 2: Froggy Squats
  • Station 3: Dry Docks
  • Station 4: Tuck Jumps

 

Bearway to Heaven
Bear crawl suicides in the parking lot with burpees in the middle of each suicide.

Bear crawl to first line perform 7 burpees, bear crawl back.  Bear crawl to second line, 6 burpees, bear crawl back.  Continue until you get to 7th line, perform 1 burpee and bear crawl back to start.

 

MARY
American Hammers – x20 (IC)
4ct Flutter Kicks x20 (IC)

 

COT
Number off and Name-O-Rama – 27 PAX

 

BOM
“Never mind likes and dislikes; they are of no consequence.
Just do what must be done. This may not be happiness, but it is greatness.”

– George Bernard Shaw

I’m convinced that our culture’s relentless pursuit of comfort and convenience has robbed us of any sense of significance and meaning.  A life lived for self eventually implodes, leaving men empty and filled with regret.  We are not created for comfort, we are created for purpose and impact.  The pursuit of comfort and convenience breeds complacency.  The pursuit of purpose and impact fuels greatness.  We were made for greatness.

The thing is, we’ve confused greatness with success.  Martin Luther King Jr revealed the secret to greatness, “Everyone has the power for greatness, not for fame but greatness, because greatness is determined by service.”  It’s not what we get, it’s what we give.

Every day we wake to multiple opportunities to serve, opportunities for greatness.  Keep your eyes and hearts open brothers.  When you see the opportunity…seize it!  If it’s hard, embrace it!  The world is waiting for men of integrity and courage to assume their roles and lead.  You don’t need permission, you have already been commissioned.

 

Submitted by 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.”

BIZ NAS time

THE SCENE: Asylum, moist and delicious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, cherry Pickersx5, donkey kicks x5

THA-THANG:
Mosey to the paver parking lot.

8 stations, start with reps of 15 each exercise. After each lap remove one rep. Audible: substrat 2 reps. Go till Tank says stop

  • Low Squat Jumps
  • Merkins
  • Lunges
  • Inch worms
  • Rocketttes
  • Shoulder Tap merkins
  • Side lunges with a hop
  • dry docks

mosey to da playground…ya know

box jump burpees for 1min, 10 sec rest, incline merkins 1 min, 10 sec rest, dips 1 min. Repeat

mosey to AO

MARY:
Flutter kicks x25 and slutter kicks x15

COUNT-OFF & NAME-O-RAMA
24 In attendance
CIRCLE OF TRUST/BOM:
White lies, although we think that they are not harmful, they dissolve trust with others including our coworkers, friends and spouses. Challenging the PAX to cut out the white lies and be honest in all that we do.
MOLESKIN:
Apparently I didn’t get the message about it being a casual dress code today. 🙁
ANNOUNCEMENTS:
Prayers for cheatsheet and his daughter, and friends struggling with chemical dependency.