F3 Knoxville

Tag: Coolio

Rocking Friday Morning

THE SCENE: 42 degrees – 27 PAX – no wind
F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – & Faith
– My name is Steam & I’ll be your Q this morning
– I am not a professional – you are here on your own volition – which means I don’t know any injuries you may or may not have. That being said, you know your bodies better than anyone so if you need to modify any of the exercises we do this morning feel free to do so BUT…..Push yourself and those around you – we will get better physically, mentally, and spiritually this morning.”


WARM-O-RAMA:
1. Side-Straddle Hop (SSH): 20 x 4 (in cadence)

2. Rockette: 10 x 4 (in cadence)

3. Army Bend & Reach: 10 x 4 (in cadence)

4. Squat: 10 x 4 (in cadence)

5. Army High Jumper: 10 x 4 (in cadence)

6. Manly Arm Circles (we’re men – not babies): 5 x 4 forward & 5 x 4 backward (all in cadence) – full rotation of the arm and shoulder – 1 arm at a time

THA-THANG:
Mosey 15 feet out of the AO to the hill right beside AO parking lot

  • (1) Rocky Hill
    • Assemble Battle Buddy teams
    • 10 decline BBS (Battle-Buddy Sit-ups) each @ bottom of hill
      • 1 partner holds the other’s feet
    • Run up the hill
    • 10 rock chest presses
    • Run back down the hill
    • RINSE & REPEAT 3x – add 5 reps each time
      • 10 BBSs/10 RCPs — 15 BBSs/15 RCPs — 20 BBSs/20 RCPs
    • Recover @ the top of this hill
    • Code Brown leads flutter kicks until 6 is up
    • PAX executes 10 SSHs in cadence
  • Mosey to Asylum Playground with rocks
  • (2) Rockin Around the Asylum Playground
    • Stay in battle buddy teams
    • (1) Rock Flutter Kicks as a team = 110 total
      • Rock held overhead while executing flutter kicks
      • While other partner is doing
    • (2) Run to picnic tables = 5 decline merkins
    • Upon completion of 110 Rock flutter kicks 
    • (3) Rock Curls as a team = 110 total
      • While other partner is doing 
    • (4) Run to picnic tables = 5 incline merkins
    • Upon completion of 110 Rock Curls
    • (5) Rock Merkins as a team = 110 total
      • Rock under 1 hand — execute merkin — switch hands
      • While other partner is doing 
    • (6) Run to parking lot outside playground = 15 x 4 switchfoots
      • 1 foot on the curb/1 foot flat — quickly switch feet positions in a 4 count to 15
    • Mr Jinxy led PAX in 20 SSHs
  • (3) Rocking Back to the AO
    • Grab rocks and mosey to parking lot outside of playground
    • Set rocks in the middle — each PAX member finds a curb space
    • Execute 15 x 4 switchfoots in cadence led by QIC
    • Rinse & Repeat 5x
  • (4) Mosey Back to AO
  • Cheatsheet called upon to lead PAX in 20 x 4 SSHs in cadence
  • Hello Dolly: 15 x 4 in cadence
    • flip over to chest on ground
  • 10 – 1 count merkins
    • flip over to back on ground
  • Flutter Kicks: 15 x 4 in cadence
    • flip over to chest on ground
  • 10 – 1 count merkins
    • Flip over to seated position (on your 6)
  • 20 x 4 American Hammers

_________________________________________________________________________________________

COUNT-OFF & NAME-O-RAMA
27 PAX

Cheatsheet – Ponzi – Big Bird – Triple A – Coolio – Rusty – Worm – Code Brown – Fabio – Rascal – Gibbler – Bunny – Rousey – Kentucky – Rainbow – Dogbite – Snitch – Pringle – Slide Rule – Mixtape – Blue Bird – Mr Jinxy – Pusher – Pacman – Foot Print – Cat Gut – Steam

CIRCLE OF TRUST/BOM:

On this day in 1917 = the U.S. entered WWI
– thousands of men were called into action – called into active duty service for their country.
– What would it look like for us as high impact men to answer the call God gives us to go into active duty service as servants for HIS kingdom?
– ‎and you could say “man I don’t feel qualified to talk to my neighbor, coworker, friend, or family, about my faith or God.” Or “That’s not me, I’m not that guy”
– ‎but hear this: You are the guy. Because God doesn’t call the qualified, he qualifies the called.
– Ephesians 6:19-20 (MSG) = And don’t forget to pray for me. Pray that I’ll know what to say and have the courage to say it at the right time, telling the mystery to one and all, the Message that I, jailbird preacher that I am, am responsible for getting out. 

Tortoise vs. Hare: Asylum 3/29

THE SCENE: Balmy gloom 60 F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Tie Fighters x10 each arm, Cherry pickers x 5, Merkins x 10. A couple laps across the parking lot at 50% and high knees
THA-THANG:

Mosey to the playground –>11’s on the playground, box jump/derkins, crunch/flutter kick

Mosey to the Circus Maximus (aka lower parking lot)

Tortoise vs. Hare workout

  • Tortoise: 4 Pax on Log pull
  • Hare: Complete set of exercises and chase down the Tortoise
  • Rinse and repest alternating groups
  • Hare sets: Broad Jump Burpee x 10, Clock Face Merkins set, Burpee Dan x 4.

Turns out the Tortoise was harder to catch that I thought it would be…

Mosey to the Pavillon. Sets of Table Rows, Dips, Jack Knifes (45degree sitting crunches on table top) x10 each, 2 sets.

Back to AO and finish out strong with ATM set.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

9 strong with one FNG, Carni.

Try to remember the importance of sacrificial service which is the foundation of  true leadership.  Recall the example of Jesus on the Last Supper washing the disciples feet.

“Rather, let the greatest amount you become as the least, and the leader as one who serves.”  Luke 22:26

Circuits of Courage

THE SCENE: Just about perfect weather – 50 degrees, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC x 25
  • Cherry Pickers IC x 10
  • Tempo Squats IC x 12
  • Merkins IC (4 ct) x 15
  • 2 sets of 5 burpees OYO as we toured the circuit

THA-THANG:

We did a circuit on the grinder (1 station at each corner) with 1 station at the flag pole, and another at the pavalon. Each station has 2 exercises listed. Pretty simple – pair up with a battle buddy and do 20 reps of both exercises listed and move to the next station until time is called. Ended up making it through 3 rounds.

  • Station 1: Mountain Climbers (4 ct.) and Squat Jumps
  • Station 2 (flag pole): Dry Docks and Flutter Kicks (4 ct.)
  • Station 3 (pavalon): Bench Rows and Derkins
  • Station 4: Supermans and Hello Dollies (4 ct.)
  • Station 5: Shoulder Press and Bicep Curls (both exercises with the supplied rocks)
  • Station 6: Merkins and Lunges

Mosey to base of Little Baby Hill. One partner runs the hill and does 2 burpees at the top, while the other does squats at the bottom. Rinse & repeat – 3 times up the hill each.

MARY:

Did a little plank work, 20 American Hammers (4 ct) IC, and finished with AMRAP LBC’s for the last minute.

COUNT-OFF & NAME-O-RAMA

38 strong this morning – No FNG’s

CIRCLE OF TRUST/BOM:

When one man acts courageously, it strengthens the spines of other men. It took courage for Peaches and Food Truck to share their testimonies with us at the 3rd F event on Saturday. By doing so, they allowed our small group time to be more open and allowed us as men to be more vulnerable with each other because they had the courage to be open themselves.

When we come out each morning to the gloom, we can either choose to push through the suck and make our brothers push themselves harder and farther than they imagined, or we can choose to half ass it and settle for mediocrity. When I see a brother pushing himself to his max, something stirs inside me that makes me want to push myself harder as well. Don’t be the guy who waits for someone else to step up before stepping up yourself. We’re called as HIMs to be the guy that strengthens the spines of other men through our actions.

Just another Monday Morning

THE SCENE: Wet, rainy and awesome

C0-Q with Coolio and Proton

WARM-O-RAMA:
Side Stradle Hops X20

High Knees for the half the parking lot and 50% finish

Heels to butt for the half the parking lot and 50% finish

Drive and skip for the half the parking lot and 50% finish

50% sprint for half and all out sprint for half.
THA-THANG:
Proton’s “Core” Workout at the AO

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station.  Every time you pass the Flag Pole do 5 or 10 Burpees.

-10 Pull-Ups x 3 rounds

-20 Picnic Table Rows X 3 Rounds

-20 Wall Jumps or step up x 3 Rounds

Bearpees 1 Burpee followed up by 4 count bear crawl forward around the outside of the playgroud.  25 yards.   Burpee Dan – 1 Burpee followed by 4 count lunges 25 yards

Mosey to bottom of the hill

Jacobs ladder- Run the hill 1 Burpee, backwards up the hill 2 burpees, run the hill 3 burpees, etc. etc. up to 7.

Burpee Dan’s – Groups of 4

-4 Burpee : 4 lunges across lot.

-1 burpees : 4 lunges back to starting position.

Coolio’s “Run and Grind” workout

3 minute Mosey

20 Merkins

20 BBoys

10 box jumps

 

2 minute Mosey

20 Merkins

20 BBoys

20 Squats

1 50 yard sprints

This was repeated 5 times.  Ran just under 3 miles

COUNT-OFF & NAME-O-RAMA

35 men no FNGs

CIRCLE OF TRUST/BOM:
Get in the habit of taking out the Garbage.  Get into the habit of confessing sin to your brothers.  Don’t let it build up and fester in your heart.  God gives Grace the the humble.  1 John 9: If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.

Psalm 51:10

Create in me a clean heart, O God,
and renew a rightb spirit within me.
11Cast me not away from your presence,
and take not your Holy Spirit from me.
12Restore to me the joy of your salvation,
and uphold me with a willing spirit.

ANNOUNCEMENTS:
Get out there and sign up for a Q.  Call someone to CO-Q.

Pick your own adventure! Well…not so much

THE SCENE: 15 Strong brave the cold to get better.  No Rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 Burpee penalty for bot having the flag!   My bad!
  • 4x 4 Burpees x 5 – Burpees with 4 Merkins and 4 Mtn Climbers.
  • Side Straddle Hop x 20
  • Imperial Squat Walkers x 15

Mosey to Base Line

  • 50% Jog down then 1 4×4 Burpee
  • Karaoke down then 1 4×4 Burpee
  • Reverse down then 1 4×4 Burpee
  • Side shuffle down then 1 4×4 Burpee

THA-THANG:

Core Group– 40 minutes of Hell 7 rounds or until time runs out;

  • 20 Derkins on CMU
  • 20 Clean and Press CMU
  • 20 dry docks CMU
  • 20 rows w CMU
  • 20 Squats w/ CMU
  • 20 curls w CMU
  • 5 Blockees or 10 Burpees

RUN UP THE HILL!  Rinse and repeat

Cash Out: Devin Hester to the top of the hill one last time!
MARY:
Slutter Kicks X 20
COUNT-OFF & NAME-O-RAMA
Snitch, Code Brown, Cosmo, Pluto, Dog Bite, Umbro, Pringle, Bunny, Coolio, Charmin, Amazon, Woodshack, Cheatsheet, Edit (coming from the can), Proton.

CIRCLE OF TRUST/BOM:
Control – There is very little in life that we truly have control of. You and I don’t know what’s going to happen next. We don’t have a clue what will be on our plates next week. Honestly facing your lack of control over your own life produces either anxiety or relief. Anxiety is God-forgetting. It is the result of thinking that life is on your shoulders, that it is your job to figure it all out and keep things in order. If you fall into this way of thinking, your life will be burdened with worry and your heart will be filled with dread. But there is a much better way. It is God-remembering. It rests in the relief that although it may not look like it, your life is under the careful control of One who defines wisdom, power, and love.