F3 Knoxville

Tag: Code Brown

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

50 Shades of F3

THE SCENE: 60 degrees.  Cool and cloudy.  And it didn’t even rain.
F3 WELCOME & DISCLAIMER: I am still not a professional
WARM-O-RAMA:
SSH x 25; Cherry Pickers x 10;Tie Fighters (BAC holding a lunge) x 10 back and forth.  Mosey to the back parking lot.

THA-THANG:
Run 1/2 lap, stop at station, and do the following exercises.  8 stops, 4 laps total. Do each pair of exercises like 11s, but 25s, counting up and down by 5.  Each exercise is done a total of 50x

  • Merkins / BBS
  • Rev. Lunges/Supermans
  • Burpees/Squats
  • Plank Jacks/LBCs
  • Smurf Jacks/American Hammers
  • Diamond Merkins/Flutter Kicks
  • CDDs/Hello Dollys
  • Iron Mikes/Squat Jumps

Run back toward AO with just enough time to Devin Hester up the hill with 10 BBS at the top

MARY:
Box cutters x25 and finish strong with ATMs
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
A friend of mine passed away last week.  He had struggled with MS for about 20 years.  But he never complained.  He worked really hard just to be able to live independently, but he experienced joy in spending time with friends, going to church and he appreciated being able to live the life he had.  I need to think of him more when I struggle to get up for F3, when I feel burned out with work, or I feel worn out with family.  I need to embrace the blessings I’ve been given if I am to be the man God wants me to be.  In other words, quit belly aching and love more.
MOLESKIN:
Prayers sent out to QVC, his son and his family for comfort and healing.
ANNOUNCEMENTS:

Wading through the Fog

THE SCENE: Foggy but otherwise pretty pleasant weather at the Asylum this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 plank jacks, 15 SSH, 15 imperial walker, 10 burpees, 10 count windmill, and 15 Moroccan night club
THA-THANG:

Mosey to Greenway path south of launch

At first light, do 10 squats. Bear crawl to next light and do 10 merkins. Run past one light to the next light, repeat exercises until the path intersection. Turn and repeat with lunge walk and diamond merkins.

Mosey to cardiac hill. 10, 8-count body builders and then a strong effort up to the top.

Mosey to farthest corner of parking lot south of the launch for 2ish rounds. 10 Carolina Dry Docks (demonstration on proper form given) at parking lot, 10 box jumps/step ups at playground, 10 supine pull-ups at benches, and 10 squats at launch.

Recover to launch for a little Mary to finish up.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be patient and a good example for your kids (and any younger than you for that matter).  I know I struggle on a regular basis with keeping my cool when trying to get the kids to listen and do as they are told.  I wanted to simply remind everyone this morning how much children model our behavior.  They will very likely lash out if that is what we do every time we get a little impatient and frustrated.  Take a step back, breath, and collect your thoughts before you respond.
MOLESKIN:
I really appreciate the opportunity to lead the PAX this morning for my first F3 Knoxville Q.  Thanks for sticking with me through the workout.  I look forward to my next Q.
ANNOUNCEMENTS:
Prayers requested for Dogbite.

Exposives

THA-THANG:

Everyone did split squats while each PAX did 5 burpee pull-ups. Round 1: left leg. Round 2: right leg

Alternate between Alligator Merkins and broad jumps at every line down the parking lot and back.

Power skips down and back. Alligator Merkins/Broad Jumps down and back. Power skips down and back.

11s

  • Squat Jumps
  • Single-leg Straight-leg Deadlifts

COUNT-OFF & NAME-O-RAMA
38 PAX
CIRCLE OF TRUST/BOM:
https://www.evernote.com/l/AXZB4u79SWlN0pkI9Bv3mfXWDFzz7xCq6VY

Putting in the Miles

THE SCENE:  A little humid but beautiful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Merkins IC x 10
  • Tempo Squat IC x 10
  • Baby Arm Circles (front/back) IC x 13

THA-THANG:

Simple circuit with 4 stations – 1 exercise at each station. 1st lap = 10 reps of each exercise, 2nd lap = 9, 3rd lap = 8, and so on. Complete the reps at each station, run to the next station, and continue until recovery.

  • Station 1 = Next to the light pole on the grinder; Exercise = Big Boy Sit Ups
  • Station 2 = Top of Little Baby Hill; Exercise = Merkins
  • Station 3 = Covered structure over there near the Chapel; Exercise = Jump Squats
  • Station 4 = Playground; Exercise = Burpee Box Jumps

MARY:

Some Flutter Kicks, SSH’s, American Hammers, and Plank to finish up

COUNT-OFF & NAME-O-RAMA

40 strong this morning, including 1 FNG; welcome Bratwurst

CIRCLE OF TRUST/BOM:

From Four Pillars of a Man’s Heart by Stu Weber:

“Any servant-king who thinks he doesn’t need help is deceiving himself. We do need help, truckloads of it. Remember, it was God who said, ‘It is not good for the man to be alone.’ But unless the burden of ultimate leadership falls on the man, then a man’s wife and even his children are not sure what role he is playing and how to support and help him. However, when the servant-king is clearly on his throne of accountability and responsibility, then those around him can better determine how to serve his need to be and function as God designed. But when he is on the throne, then off the throne, on and off, leading and then not leading, it becomes almost impossible for those around him to know how to help him.”