F3 Knoxville

Tag: Choir Boy

Sunrise Sampler

THE SCENE: Cool and 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Stradle Bees X10

1 Burbee

3 rounds

THA-THANG:

  • Stop 1: Top of hill
    • Merkins x10
  • Stop 2: Short hill
    • Merkins x10 Big Boys x10
    • 3 Hill charges
  • Stop 3: Everest
    • Merkins x10 Big Boys x10 Squats x10
    • Run up Everest
  • Stop 4: Rock Pile
    • Merkins x10 Big Boys x10 Squats x10
    • Over head rock lifts x10
    • Stop 5: Asylum Steps
  • Stop 5: Asylum Steps
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Stair jumps to the Asylum
  • Stop 5: Telephone Pole
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Telephone pole lifts x10
  • Stop 6: Big Hill
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • 5 hill charges with Burbees at the top
  • Stop 7: Soccer Field
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Lunges, high knees, ankle to butt, sprint x4
  • Stop 8: Playground
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Box jumps x10
    • American Hammers x10
    • 2 full rounds
  • Stop 9: Parking lot
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • American Hammers x20

MARY:
COUNT-OFF & NAME-O-RAMA
17 Guys.
CIRCLE OF TRUST/BOM:
Working to communicate Thankfulness and Gratitude to those around us.  Colossians 3:17.  And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.\

ANNOUNCEMENTS

Coffee at Panera

The Deck is Stacked Against You

THE SCENE: 33 cold & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 20
  • Merkins IC x 10
  • Cherry Pickers IC x 5
  • This/that stretch
  • Line up & go light pole to light pole with the following
    1. High knees
    2. Butt kickers
    3. Karayoke run (both ways)
  • 5 burpees OYO


THA-THANG:

  1. Mosey to the ball field for relay race
    • Split into two teams.  Team 1 stay at home plate, team 2 go to 2nd base.
    • First man starts by bear crawling to the next base & then sprinting the rest of the bases.
    • Team holds plank until the man running gets back.
    • Perform 10 merkins as a group before next man takes off
  2. 11’s on the hill by ball field
    • Jump squats at top / Decline Merkins at bottom
    • must box jump concrete bleachers while going up the hill
    • alternate bernie sanders every other trip up
    • alternate forward bear crawl every other trip down
  3. Mosey to CMU pile & play some cards
    • Draw cards from the deck using the card value as the number of reps.  Face cards = 10;  Ace = 11;  Joker = 30 second stargazer
    • Hearts = burpees;  Diamonds = CMU goblet squat;  Clubs = CMU curls;  Spades = 4ct Iron Mike
    • Didn’t quite make it through the deck before time ran out.    Heavy on the burpees out of the gate!

MARY:
No Mary today….out of time!

COUNT-OFF & NAME-O-RAMA

11 strong:  Dinghy, La-Z-Boy, Butters, Mayberry, Tank, Choir Boy, Doubtfire, Showcase, Sweet Tea (FNG), Shooter, Bartman

CIRCLE OF TRUST/BOM:
Today is Veterans Day.   It’s a day to remember those who were willing to answer the call and say “yes” to our nation’s military.   Thank you to all of our Veterans for the sacrifices they’ve made so that we can enjoy the many freedoms that we take for granted all to often.

MOLESKIN:

Remember to keep our brothers climbing Mt. Leconte in your prayers today.

ANNOUNCEMENTS:

2.0 workout coming up on Dec 3rd.   More to come from Tank on this.

Alcoa goes BOOM!

THE SCENE
65 and clear

WELCOME & DISCLAIMER

TA THANG
COP

  • SSH x25 IC
  • Imperial Walkers x15 IC
  • Little Arm Circles x10 each Forward and Back IC
  • High Knees x20 IC
  • Squat x15 IC
  • Merkins x10 IC

Mosey to hill on the other side of the building.

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

Count off 1’s and 2’s, divide into two groups (if you have a large group).
1’s mosey to covered area with Proton, 2’s stay with Cap’n Crunch and mosey to the field.

Bench Work

  • Step-ups – 10 each leg
  • Incline Merkins – 10 (4ct)
  • Dips – 10 (4ct)
  • Step-ups – 10 each leg
  • Decline Merkins – 10 (4ct)
  • Dips – 10 (4ct)

Mosey to basketball area:

  • Suicides – 30 seconds
  • LBC – 20 (4ct)
  • Suicides – 30 seconds
  • LBC – 20 (4ct)

Rinse & repeat until other group is done.

Field Work
Place cones at 10, 20, 30, and 40 yards 5 minute AMRAP

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees
  • 5 minute AMRAP

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 Russian twist (count only one side)
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 30 LBC

Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

Merge Groups and mosey to where Shovel Flag and present the flag

Mosey to SP (Moses leading the way carrying the flag)

Mary

  • Russian Twist x20 IC
  • Flutter Kicks x30 IC
  • Captain Thors IC – Woodshack led
  • Boat / Canoe on Q

COT
Number Off & Name-O-Rama (34 PAX, 10 FNGs)

BOM
F3 has always been and will always be more than a workout.  We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually.  The PAX is unique in many ways, one being that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors.  We are bound together under a high power for a greater purpose.

MOLESKIN
Alcoa will never be the same.  The PAX came hungry, focused and ready for to push hard and get better…together!  The Bomb Shelter is a incredible AO that will be keeping the HIMs of Alcoa/Maryville busy for a long time.  It was a honor to lead and be a part of this PAX.  I have a feeling we are going to see some good things from these men.

Submitted by Cap’n Crunch

Sunrise at the Asylum

THE SCENE
60 & Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
SSH x25 IC
Tempo Squats x15 IC
Tempo Merkins x15 IC
Imperial Squat Walkers x15 IC
Baby Arm Circles Fwd x10 IC
Baby Arm Circles Bkw x10 IC

THA-THANG
Mosey to hill near asylum. Stop along the way for Leg Blasters

  • 20x air squats (single count IC)
  • 20x in-place lunges (10x each leg IC)
  • 10x squat jumps (single count IC)
  • 10x jumping lunges (5x each leg IC)

Battle Buddy Pyramid
Battle Buddy 1 runs to cone and does 2 exercises while Battle Buddy 2 does reverse lunges. Each person will do both exercises with the following reps: x5, x10, x15, x10, x5.  We will do 2 rounds.
Rd 1

  • Tuck Jumps
  • Dry Docks

Rd 2

  • Narrow Squats
  • Wide Merkins

Mosey to rock pile near asylum (at the top of Everest)

3 Exercise HIIT
Everyone performs the HIIT series, 20 sec on, 10 sec off, 3 sets, 2 rounds.

Rd 1:

  • High Knees
  • Overhead Press w/stone
  • Jump Squats

Rd 2:

  • Ice Skaters
  • Bent Over Rows w/stone
  • Burpees

Mosey to the bottom of the hill and face the sunrise for another round of Leg Blasters.

Mosey to playground and grab some bench.

11’s
Box Jumps & Dips

Mary
Flutter Kicks x20 4ct IC
Hello Dolly x20 4ct IC
Side Crunches Rt. x20 IC
Side Crunches Lft. x20 IC
Boat / Canoe on Q

Cash out: ATMs!

COUNT-OFF & NAME-O-RAMA
17 PAX

CIRCLE OF TRUST/BOM
In Wild at Heart, John Eldredge talks about three things in the heart of every man:
– An adventure to live
– A battle to fight
– A beauty to rescue

Being a HIM means paying attention to each of these three aspects of our heart.  Bottom line…IT’S NOT ABOUT US!  We draw breath to be life-givers to others.

MOLESKIN
There is simply NOTHING better than watching the sun come up with the bother of F3 Knoxville!  The men gave it all they had, as usual, and got better…TOGETHER!

ANNOUNCEMENTS
Alcoa launch 10.14
Truckin’ to the Pound 10.28
Pray for PAX at The Dirt Circuit and traveling for Fall Break

Submitted by Cap’n Crunch

The Basics…

THE SCENE
71 and overcast

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 cones along the road up near the front of the Asylum
– Stop along the way and circle up for Merkins/BBS Combo…10-9-8-7-6-5

 

Countdown
Partner up.  On person performs the routine while the other jump ropes, then switch.

Routine:
Run to far cone, perform x20 reps.  Run back to first cone, perform x15 reps.  Run to the second farthest cone and perform x10 reps.  Run back to first cone perform x5 reps.

Perform 2 rounds of each of the following exercises:
– Merkins
– Dry Docks
– BBS

Mosey to hill leading up to the Asylum.

 

Jelly Legs
Start bottom of hill on the side Asylum.
R1: Hold squat position for 10 count, perform 10 squats, run hill to tree, at the top do 2 Burpees.
R2: Hold squat position for 20 count, perform 20 squats, run hill to tree, at the top do 2 Burpees.
R3: Hold squat position for 30 count, perform 30 squats, run hill to tree, at the top do 2 Burpees.
R4: Hold squat position for 40 count, perform 40 squats, run hill to tree, at the top do 2 Burpees.
R5: Hold squat position for 50 count, perform 50 squats, run hill to tree, at the top do 2 Burpees.

 

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

 

Mosey back to SP.
– ATMs

 

COT
Number Off and Name-O-Rama (21  PAX, 2 FNGs (Chip and Asylum)

 

BOM
Two Types of Commitment:
Constraint
– Constraining commitment is forced
– Feels like a stifling of our freedom

Dedication
– Dedication commitment is a choice
– Feels like an exercise of our freedom

 

The reason we tend to fall back on constraint commitments is that it places the responsibility of our commitment onto someone else.
– We want the results, but aren’t willing to shoulder the responsibility.
– I believe this give us insight into why “accountability partners/groups” so rarely work!  They are a constraint commitment.

 

I think the perfect example of this is the person of Jesus and his work on the cross.
Hebrews 12:1-2
“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”

 

What are your physical, relational and spiritual commitments?  Are they marked by constraint or dedication?

 

Submitted by Cap’n Crunch