F3 Knoxville

Tag: Cat Gut

Remember Grace and Old Glory

THE SCENE: A cool, 44 degrees and clear and 31 men pull into the gloom that is the parking lot.

F3 WELCOME & DISCLAIMER

Welcome and you are here on your own volition and you know your hurts, please take care but push yourself and use proper form.


WARM-O-RAMA:

  • 2 laps around the parking lot
  • 20 Side straddle hop
  • 15 Imperial squat walkers
  • 15 (each) Baby arm circles front and back
  • 10 Cherry pickers
  • Some of these and some of those

THA-THANG:

Form two lines
To the playground
Four rounds:
  • 20 Decline Merkens
  • 20 Box jump
  • 20 Squats
  • 20 Star jacks

 

  • The first man to the top of the poll competition Barby, Proton, Woodshack, and Smalls.
    • Then everyone did 5 Burpees
Run to new parking area
  • Four rounds:
  • 20 Merkens
  • 20 LBC’s
  • 20 Squats
  • 20 dry docks
Run to flag pole
  • Side Crunches Rt. x20 IC
  • Flutter Kicks x20 4ct IC
  • Side Crunches Lft. x20 IC
  • Hello Dolly x20 4ct IC

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about the pain and sickness in our lives should remind us that this is not our home! We will one day stand before the Lord and hear those words, “Well done good, and faithful servant.” – we must remember that the Good and Faithful is not because we did those things, in fact, most of our lives are opposites of that. But Christ is the perfect sacrifice he died once and for all! It’s his perfect righteousness that we live under and are clothed by that God see! We didn’t earn it!

No Jabronis Allowed

THE SCENE: Darkish, gloomy, the air was almost as cold as the ice in my veins.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 laps around parking lot

Baby Arm Circles x20

SSH x15

Tempo Squat x15

Tempo Merkins w/ pause x5
THA-THANG:

  • Mosey to the Cloud
  • ELEVENS
    • Deck Squat Burpees
    • V-Ups
  • Mosey to Pavillion
    • Battle Buddy
      • One does wall sit and holds other’s feet
      • Other does 10 merkins, then switch, then 8,6,4,2
  • Mosey to Cardiac
  • Escalators
    • 10 burpees
    • 10 burps, 15 plank jax
    • 10 burps, 15 plank jax, 20 merkins
    • 10 burps, 15 plank jax, 20 merkins, 25 squats
  • Side plank taps in cadence (10 each side)
  • Mosey to AO
  • Doras across parking lot
    • One parter does alternate leg burpees while other runs across lot, 6 tuck jumps, then runs back and switch.
    • Accumulate 75 total alternate leg burpees
  • Circle of Core
    • Hello Dollys in cadence x20
    • Suitcases in cadence x20
    • Tempo merkin w pause x3

COUNT-OFF & NAME-O-RAMA
Guppy, Too Late, Smalls, Cap’n Crunch, Doublewide, Anchorman, Butterfly, Pusher, Snitch, Neutron, Booster, Big Bird, Ponzi, Proton, Quickbooks, Charmin, Rusty, Rainbow, Woodchuck, Code Brown, Ribbed, Star Brite, Cat Gut, Flanders, Fabio, Jenner, Compost, Umbro, Bunny, Gibbler, Frank, G-6
CIRCLE OF TRUST/BOM:

“Familiarity is a danger for the church even today. The moment we become comfortable and over-familiar with our own culture, we tend to disregard those who are foreign to our ‘family.’

In order to be a High Impact Man, you need to be out of your comfort zone

Challenge: Bring someone who you have nothing in common with to F3. If they won’t come, share a meal with them

La La Leggy

THE SCENE: 65 with a chance of rain.   5 pax post for a pre-beatdown ruck.   25 more pax post to get the legs in shape to start the week of right.  Lots of good mumble-chatter catching up from the weekend.


F3 WELCOME & DISCLAIMER

5:30am Sharp -Circle of Trust

  • Side Straddle Hop x 20
  • Imperial Squat Walkers X 15
  • Baby Arm Circles x 15 each way
  • Mountain Climbers x 15 (4 count)

Burpee Dan’s – Groups of 4

  • 4 Burpee : 4 lunges across lot.
    • Down to touch the fence and back up in reverse sprint back to start
  • 3 burpees : 4 lunges back to starting position.
  • 2 burpees : 4 lunges back to starting position.
  • 1 burpees : 4 lunges back to starting position.

Mosey to the playground

Aiken Legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward). x 2

Mosey to Baby Cardiac

Burp Back Mountain

  • The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire PAX completes.

Wheel Barrel Push-ups – up to 10    

The Chase

  • Bear Crawl – 20 yards Sprint to the end 2 Burpees and run back
  • Crawl Bear – 20 yards Sprint to the end 2 Burpees and run back
  • Raccoon Crawl – 20 yards Sprint to the end 2 Burpees and run back

MARY – Hands of Time

Q starts the PAX, legs up at 90 degrees, hands under your rear. One pax at a time in a wave like motion- Each pax counts off aloud as they drop and hold 1,2,3, etc around the circle until finished.  Drop straightened legs to 10 degrees

COUNT-OFF & NAME-O-RAMA
30 PAX.

Coolio, Music City, Ivanka, Toll Bridge, Cougar, Hand tight, Pablo, G-6, Eggo, Cherry Picker, Pluto, Too Late, Snitch, High Heels, Bow-flex, Walkabout, Pusher, Rascal, Rusty, Charmin, Ribbed, Rainbow, Cat-Gut, Cheat sheet, A-Rod, Captain Crunch, Woodshack, Code Brown, Fabio, Proton, Barbie.

CIRCLE OF TRUST/BOM:

I am grateful to the Brothers that come out and push me to get better physically every day.  God also calls us to push each other and support each other spiritually through prayer by lifting up our brothers.

James 5:13-18

13 Is anyone among you suffering? Let him pray. Is anyone cheerful? Let him sing praise. 14 Is anyone among you sick? Let him call for the elders of the church, and let them pray over him, anointing him with oil in the name of the Lord.

15 And the prayer of faith will save the one who is sick, and the Lord will raise him up. And if he has committed sins, he will be forgiven. 16 Therefore, confess your sins to one another and pray for one another, that you may be healed. The prayer of a righteous person has great power as it is working.

As in the verses above God continually shows us in scripture that He intends for us to be in community with other believers.  God uses community to build and strengthen us, Satan uses isolation to destroy.   Make a commitment this week to pray for the brothers that were to the left and right of you today.

Take The Hill, Dominate Your Monday.

THE SCENE: Windy, cool, & a 100% chance of iron sharpening iron.
F3 WELCOME & DISCLAIMER:

  • Welcome to F3! Fitness -Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning!
  • I am not a professional – I don’t know any injuries you may or may not have, so if you need to modify any of the exercises we do this morning feel free to do do but always give 100%
  • I need 3 things from you this morning!
    • PUSH YOURSELF – you came here to get better this morning – you absolutely have what it takes to succeed this morning – unleash it.
    • PUSH THOSE AROUND YOU – IRON SHARPENS IRON – the man on your left and right is counting on you for their safety and to push them to be better men!
    • ALWAYS GIVE 100% – You owe it to yourself to go had this morning and fight for every breath like it’s your last. You’re here this morning because you wanted to be a better man than you were yesterday – EARN IT!

WARM-O-RAMA:

  1. Side-Straddle Hop (SSH) – in cadence
    1. 25 x 4
  2. The Rockett – in cadence
    1. 15 x 4 count
  3. The Cherry Picker – in cadence
    1. 10 x 4 count
  4. The Merkin – in cadence
    1. 10 x 4 count
  5. 5 Burpees On Your Own!

THA-THANG:

  • Mosey (with flag of course) to Bottom of Everest, THE Mt. Everest
    • Halt halfway –> 10 squats in cadence (Al Gore until 6 is up)
    • Upon arrival at bottom of Everest –> 10 second rest/catch breath (Al Gore until 6 is up)
    • SSH: 15 x 4 – in cadence
  • Take The Hill (Part 1)
    • Charge the hill with the flag (duh) all the way to the top (Al Gore until 6 is up)
    • Plant flag between 2 temporary high beam lights provided by Steam
    • Charge back down hill – leaving flag up top (Al Gore until 6 is up)
  • Take The Hill (Part 2)
    • Maneuver under enemy watch/fire
    • Steam sets scenario where the hill much be taken from the enemy – maneuver accordingly.
    • Zig-zag sprint up the hill
    • Stop 1
      • drop down in push up plank –> 10 x 4 merkins in cadence
      • Back up
    • Stop 2
      • drop down in push up plank –> 10 x 4 plank jacks
      • Back up
    • Bear Crawl 25 meters –> sprint the rest of the way to the top (Al Gore until 6 is up)
    • @ Top
      • Merkin: 10 x 4 in cadence
    • Back Down Hill (Hold Al Gore until 6 is up – make sure every man is accounted for)
    • Merkin – 10 x 4 in cadence
  • Take The Hill (Part 3)
    • Zig-zag sprint up hill
    • Stop 1
      • Drop down in push up plank –> 10 x 4 merkin in cadence
      • Back up
    • Stop 2
      • PAX on their 6 –> 10 x 4 flutter kick in cadence
      • Back up
    • Sprint zig zag –> line up shoulder to shoulder
    • CHARGE THE HILL! (100% all out)
    • 15 second breather 
    • The Squat –> 15 x 4
  • Mosey Back To AO 
    • Flag in front (in between 2 single file lines of PAX on either side of the road
    • American Indian run for both lines (flag stays out front)
    • Cadence Call by Steam
      • F3 –> Good For You –> Good For Me (x2) –> All Day –> Everyday –> No Man –> Left Behind –> F3 –> F3
    • Halt halfway
      • 20 x 4 squats in cadence
    • Down new patch to car parking lot –> AO
    • Circle up
    • 20 x 4 SSH in cadence
  • Finishing Strong
    • Line up shoulder to shoulder at one end of the parking lot AO
    • 80% sprint all the way across
      • 10 burpees on your own
    • Bernie Sanders 70% all the way back
    • 10 x 4 SSH in cadence
    • Sprint all the way across
      • 10 x 4 merkins in cadence
    • Bernie Sanders all the way back (100%)
    • Burpee in cadence
      • one element at a time
      • 5 total
    • Karaoke all the way across (100%)
      • 10 x 4 merkin in cadence
    • Bernie Sanders all the way back (100%)
    • Line up shoulder to shoulder in incline push up plank along curb
      • Starting from Right —- > Left: each man does one Merkin going down the line
    • Recover –> Bear crawl halfway across –> 100% sprint rest of way across
    • Line up shoulder to shoulder in incline push up plank along curb
      • Starting from Left  –> Right: each man does one Merkin going down the line
    • 100% Sprint Back
  • THE CORE
    • Flutter Kick: 25 x 4 count in cadence
    • American Hammer: 15 x 4 count in cadence
    • Hello Dolly: 25 x 4 count in cadence
    • ATMs –> Cap’n Crunch Leads ATMs to finish strong
      • 15 x 4 count shoulder taps
      • 10 slow merkins
      • 10 fast merkins

MARY:
Heavy breathing
COUNT-OFF & NAME-O-RAMA
35 PAX – 1 FNG: “Ma’am”
CIRCLE OF TRUST/BOM:
“Periods vs. Commas”

  • The enemy tries to place periods in our life (death of a family member, a hard time, loss of job or loved one, tragedy like Vegas shooting, etc) that insinuate the game is over, that’s the end of the story. God looks at that and turns it into a comma instead, allowing whatever hard or difficult thing we’re going through or experiencing to not be the end of the story, just more of a pause as he carries us through to the “next part of the sentence” or stage of life.
  • Whatever periods you have experienced in your life and may be experiencing now –> God will turn that into a comma and carry you through.
  • Your story is not over. The is not the end. What seems like a unsurpassable period in your life is not the end of the story. Trust God to turn it into a comma and help you realize that there is more to come. You were made for more than to just be defeated by whatever period the enemy has put in your life.
    MOLESKIN:
    http://www.newlifeknoxville.org/portfolio-items/nlg-108-deliver-us-from-evil/

HIM by Detention

THE SCENE: 55, clear with a hint of gloom. 26 PAX including 2 FNGs that did awesome despite all the burpees
F3 WELCOME & DISCLAIMER

done while jogging in place
WARM-O-RAMA:
Pax line up on sideline: Jog across and back, plus 20 merkins, 20 LBC, 20 squats all IC and 10 burpees OYO . RInse and repeat 2 more times
THA-THANG:

High Knee skip to the PAVALON, that’s right Lazy Boy, the PAVALON!

  • P1 does bench pull ups while P2 does 10 burpees, switch x4 sets
  • Duck Walk from Pavalon to the cloud for 7’s Body builders and BBS
  • Mosey to the new paved trail. New part of RT 66. 1st light post-1 burpee, 2nd light post-2 burps, all the way up to 8 burps. You get the picture
  • Mosey back to the AO for BOMBS. Time ran out for the squats but with all that we did, we got some good hump day work in!

MARY:
no may needed as we worked in abs along the way
COUNT-OFF & NAME-O-RAMA
Insert PAX Count & FNG Name
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
HIM…..HIgh Impact Man but as detention said so well on one of his Qs. HIM also stands for:

H= Humble. Be humble and don’t put your self first. I= Invest, invest in others that surround you. As we invest in our selves during the workout, hopefully it will give us the ability to invest in others. M= Mentally Tough. You have to be Mentally tough and be strong to be humble and invest in others. This is always on my mind ever since Detention talked about being a HIM one morning. Its something I take we me everyday and try to apply in all that I do.

THANK YOU DETENTION!! You are a HIM
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.