F3 Knoxville

Tag: Cornhole

Burpees: Every Minute On The Minute

THE SCENE: Excellent, rain held of just in time for the beat down, lower 50s, cloudy sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Tempo Squats, Rockettes, Cherry Pickers, Tempo merkins, This and That, Michael Phelps
THA-THANG:
I set a timer to go off every minute during the workout, whenever this happened we all stopped what we were doing to do 2 burpees (My speaker died so we changed to 3 burpees during the Doras but not while running)

  • Doras: 50x American Hammers (4ct), 100x Carolina Dry Docks, 150x Squats
  • OYO: 25x Shoulder Taps (4ct), Box Cutters, Smurf Jacks (4ct), Hand Release Merkins
  • OYO: 15x Shoulder Taps (4ct), Box Cutters, Smurf Jacks (4ct), Hand Release Merkins
  • Doras: 50x Wideout Merkins, 100x Sumo Squats, 150x Big Boy Sit Ups
  • OYO: 25x Cobras, Flutterkicks (4ct), SSH (4ct), Plank Toe Taps (4ct)
  • OYO: 10x Cobras, Flutterkicks (4ct), SSH (4ct), Plank Toe Taps (4ct)
  • Cool down lap around the event lawn

MARY:
May or may not have ended a minute early due to the fact that we were dying

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Revisited the topic of Robert Murray McCheyne, 19th century preacher who graduated college at 14, led a congregation of over 1000 at age 23, was infamously a workaholic, and died at the age of 29 of cardiac arrest and exhaustion. Supposedly on his death bed he was quoted saying “God gave me a message to deliver and a horse to ride on. Alas, I have killed the horse and I can no longer deliver the message.” We’ve mentioned masculinity a lot this passed week in our Words. Biblical Masculinity is an interesting topic because the Bible rarely actually addresses masculinity directly, so often when we talk about being Godly men we get a mix of Scripture and culture, some of which is good but a lot is not. One of the cultural aspects of masculinity is work ethic; rather closer to being a workaholic. We as men tend to put the pressure to over work ourselves. When confronted by the Pharisees about eating on the Sabbath Jesus said that man wasn’t made for the Sabbath, but the Sabbath for man. We tend to hear “Jesus says it’s ok not to rest”, rather than hearing “The Sabbath (rest) was designed specifically for me, and is therefore beneficial”. Lets all be men who prioritize rest, so we can faithfully deliver the message we were given, rather than killing the horse we ride on.

Lighting the Arsenal’s Cannons

THE SCENE: Low/Mid 30’s with some sunshine
F3 WELCOME & DISCLAIMER
This is F3, Stands for Fitness, Fellowship, and Faith
It is a FREE workout
I am not a professional
You are here on your own volition
I have no knowledge of any injuries or your fitness considerations
It is your individual responsibility to be safe and to modify exercises if you need to, we all do it
WARM-O-RAMA:

  • SSH – 15 (IC)
  • LBAC – F/B – 10 (IC)
  • Air Squat – 10 (IC)
  • Merkin – 10 (IC)
  • BBS – 10 (IC)

Active Warm-O-Rama – Ring of Fire:

  • While Pax are still in circle have everyone alternating between plank and Al-Gore. 1 Pax will run to the center of the circle and burnie back. Once they return to the plank position the next Pax member goes. Rinse and repeat until all Pax have run to the center and back.

** Have Pax number off by 1s and 2s. 1s will go with Drifter to the Baseball Field and 2s will go with Moses to the Football Field.

THA-THANG:

Baseball Field: Bleacher Work
5 Minute AMRAP:

  • 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 Outfield:

  • Suicides – 30 seconds
  • LBC – 20 (4ct)
  • Suicides – 30 Seconds
  • BBS – 10 (4ct)

Rinse & repeat until other group is done

Football Field Work

Place cones at 10, 20, 30, and 40 yards. Pax will run to first cone, complete the exercise and run back. Then run to the 2nd cone complete the exercise, run back. 3rd cone exercise, run back. 4th cone exercise, run back. Rinse and repeat.
5 Minute AMRAP

Circuit 1: Legs

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

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 American Hammers (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 Shovel Flag and present the flag

The shovel flag is one of the classic symbols of F3. No matter where you are within F3 Nation, the Shovel Flag is the one true physical link that connects us all. Just like we leave no man where we find them, the Shovel Flag is portable so that it can be carried forward and shared with others.

This shovel flag represents Respect: respect for country, respect for those who hae served and currently serve to protect our freedoms, and respect for the other AO’s across F3 Nation where similar flags are planted ever week

It represents Hard Work: it bears witness to the blood, sweat, and tears of the men of F3 who gather together at some obscene early hour to get better physically while finding new mental limits. Men getting stronger, fit, and conditioned to handle life’s challenges – most of which are not physical at all – Hard Work

This flag also represents the lives of men being changed. Men are moving from being passive participants in life, to being present. Present in our families, present in our places of work and worship, and present in our communities.

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

MARY:

We returned with a little extra time to spare so we decided to push through a few more variations of Merkins!

  • Regular Merkin 10(IC)
  • Wide Merkin 10(IC)
  • Dimond Merkin 5(IC)
  • 6” Crunch 10(IC)
  • Gas Pumps 15(OYO)
  • Ankle Touches 20(IC)
  • LBC for time!

COUNT-OFF & NAME-O-RAMA
48 Pax! Included (2) 2.0s and (1) FNG – Welcome ‘That Guy’
CIRCLE OF TRUST/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, But the one that is most important to remember is 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. And I pray that this group of men will continue to lead they way in setting the example for others.

MOLESKIN:

ANNOUNCEMENTS:

Felix the Cat

THE SCENE: A balmy 53 and the rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Lunges
  • 1 burpee
  • Diamond merkins
  • 2 burpees
  • BAC
  • 3 burpees
  • SSH maybe

THA-THANG:

Mosey to amphitheater for Felix the Cat: 6 rounds
  • 9 burpees
  • 9 box jumps
  • 9 rows on rails
  • 9 HR merkins
  • 9 leg lifts
I’m not a cat routine, animal walk the length of the stage, do 10 merkins, mountain climbers. Run up the stairs, around the amphitheater and back down.
  • Duck walk
  • Bear crawl
  • Inchworm
  • Frog jump

Mosey back to start point
MARY:
Flutter kicks

Flutter kicks again
COUNT-OFF & NAME-O-RAMA
11 strong: Magic Mic, Livestrong, G6, Cornhole, Wedding Singer, Slim Shady, Passport, Drive Thru, Radiocall, Postman, Abort
CIRCLE OF TRUST/BOM:
Felix the Cat WOD represents six EOD operators who used up their nine lives in serving their fellow men and women. At the end of our journey, I hope we have exhausted our skills in service of each other. Not saying to be reckless, but to use our gifts to the fullest extent.

Prayers for consistency in the word, Walrus traveling, Trowel to continue his journey, Swanson to return

Reverse Suicides (Stage Hand Co-Q)

THE SCENE: Lower 60’s and foggy, ended up sunny and warm by the end
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Michael Phelps, This and That, Stagehand’s new groin stretch, Quad stretches
THA-THANG:
Moseyed around to the front of the conference center by passing the amphitheater and crossing the bridge. At the conference center we had 4 cones set up about 10 yards a part with a total of about 50-60 yards from start point to last cone. We did five rounds of reverse suicides, meaning 1st set we ran to the furthest cone and did an exercise and ran back, then 2nd set we ran to the furthest cone and then the second furthest cone and then ran back. We did this until each cone was hit, each of which had different exercises

  • 1st Round: Cone 1 – Merkins x 10, Cone 2 – Big Boys x 10, Cone 3 – Plank Shoulder Taps x 10 (4 count), Cone 4 – Lunges x 10 (each leg, 20 total)
  • 2nd Round: Cone 1 – American Hammers x 10 (2 count), Cone 2 – Carolina Dry Docks x 10, Cone 3 – Squats x 10, Cone 4 – Burpees x 10
  • 3rd Round: Cone 1 – Overhead Claps x 10 (4 count), Cone 2 – Flutterkicks x 10 (4 count), Cone 3 – Cobra Merkins x 10, Cone 4 – Little Baby Crunches x 10
  • 4th Round: Cone 1 – Edward Scissor Legs x 10 (4 count), Cone 2 – Hand Release Merkins x 10, Cone 3 – Freddie Mercury x 10 (4 count), Cone 4 – Walkout Merkins x 10
  • 5th Round: Asked each of the guys what their favorite exercise was and assigned each to a cone, we came up with: Cone 1 – Oblique Crunches x 10 (each side, 20 total), Cone 2 – Merkins x 10, Cone 3 – Broad Jumps x 10, Cone 4 – Squats x 10

Finished this quicker than expected, so we moseyed over to the amphitheater to do 11’s for the remainder of the time. Body Builders at the bottom, Pull Ups/Inverted Rows at the top

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked about how recently I’ve been reading a bit about the importance of how we use our time, but have been hearing about opposite ends of the spectrum. On one hand we have so much grabbing our attention and demanding our time that we need to relearn how to not be preoccupied, or even how to be content with boredom. While on the other hand, our time is valuable, it was bought with the blood of Christ and our days are numbered, there’s nothing we can do to earn or win back more time. So I encouraged us to be thinking through where in our lives should we dial back our usage of time and be more present to whats in front of us, rather than needing to constantly be working or distracted, and also where in our lives should we rethink how to make more of the time we give to things, acknowledging that our time is valuable

ANNOUNCEMENTS:
F3 Morristown official launch is two weeks from today I believe

THE SCENE: 55* dry and perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10
Static stretches left/right/middle x20 secs each
Shoulder taps x15
Four count merkins (hand release) x12
SSH x10
THA-THANG:
Mosey out of the fountains toward the lots where we park, past The Foundry and across the railroad tracks to Preacher’s parking lot (The International).  Five cone set up, about 10 yards apart for reverse suicide ladder.  PAX line up across the parking lot, run to the furthest cone and perform exercise.  Run back to the start line.  PAX then run to the furthest cone, repeat that exercise, and add the next cone and exercise on the way back, eventually knocking out all 5 exercises.

  • Four count merkins (hand release) x10
  • Jump squats x10
  • Burpees x10
  • LBCs x20
  • SSH x30

Each PAX grabs two rocks from the pile right beside our starting point.  OYO, then hold both rocks overhead when finished.

  • Lateral raises x20
  • Curls x20
  • Up and outs x20

Sprint out to the furthest cone and return to your rocks for another round, this time 10 reps of each.  Return rocks and mosey back across railroad tracks to the parking lot across from The Foundry for Lt. Dan’s Revenge. Starting with 2 squats and 4 lunges, then run up the short hill and knock out 5 merkins, return back to bottom of hill.  Repeat, increasing to 4 squats 8 lunges, 6/12, 8/16, 10/20 all with 5 merkins at the top of the hill before running back.

Quick mosey back to start point

MARY:
American hammers x20
Box cutters x10
COUNT-OFF & NAME-O-RAMA
10 strong: Passport, Steam, Swanson, Magic Mic, Cornhole, Petey (WELCOME BACK), G6, Half Dome, Postman, Abort
CIRCLE OF TRUST/BOM:
From Ozark, Jacob Snell: “Ill humor in the morning brings about a darkened day.”  I know that I have been struggling lately at work, and I really thing it is because I’ve not been able to work out as much.  When I get up, I have extra time and look at the news or social media, which is inevitably something negative.  I think it’s pretty obvious that it sets the wrong tone for the day and its hard to climb out of that hole dug so early.

But when I come and work out, I’m listening to people talk about doing things with their kids, or seeing faces for the first time in a while and without them knowing it, they have pointed me in the right direction for the day.  That positivity just in words, that goes along with having done some exercise, prevents a darkened day.
ANNOUNCEMENTS:
Morristown launch June 6th!