F3 Knoxville

Tag: Cowbell

Field Circuits

THE SCENE 63 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
10-9-8-7-6 Burpees OYO
Forward Baby Arm Circles x12 IC
Reverse Baby Arm Circles x12 IC
Narrow Squats x20 IC
5 Burpees
Diagonal Lunges x10 each leg IC

Mosey to open field and line up at the first cones

Escalation
 – Partner with Battle Buddy of similar fitness level.
– There are six stations, each has an exercise to be completed on the spot and an exercise involving shuttles
– One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot.
– As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.
– Two minutes at each station, 30 seconds to move to next station (1 cycle = 6 stations)

Station        Shuttle Exercise        Exercise on Spot
1                  Sprint (x2)                 Diamond Merkins
2                  Bear Crawls              Star Jumps
3                  Lunges                      Burpees
4                  Sprint (x2)                 Dry Docks
5                  Bear Crawls              Jump Squats
6                  Lunges                      Burpees

After first cycle…4ct Flutter Kicks x20 IC, 4ct American Hammers x20 IC
Repeat Cycle

Mosey to SP

MARY
4ct Flutter Kicks x25 IC
Hello Dolly x20 IC

COT
Number Off and Name-O-Rama

BOM
HIMs
We talk often of being a man of impact (HIM) at F3. Something that has been helpful toward this end for YHC is a definition of manhood I learned over a decade ago.  Definition of Manhood – Reject passivity, accept responsibility, lead courageously and expect a greater reward.  HIMs impact their world, they are men who move toward chaos and conflict and bring positive change.  To do this we must distinguish between interest and commitment.  We can show interest in something, but never act.  Commitment requires action, and often sacrifice.  I speak with a lot of guys who are interested in coming to F3, but when 5:00am rolls around they are more committed to sleep.  HIMs aren’t just interested in doing the right thing, they are committed to it.

This morning, the men in the COT have already won a victory…they committed to being there with their brothers in the gloom and came through.  That’s what being a HIM is all about…showing up.

Take stock of your world.  Is there an area where you need to move from interest to commitment?  Take the momentum of the morning and roll it over into home and work.  Leave a mark!

MOLESKIN
The men of WFP know how to show up and work hard!  We hit the ground running and didn’t let up until we started numbering off.  TClaps to everyone who came out to get better!

OG Style…

THE SCENE 60 and clear at the BB for the collaborative “OG” Workout

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x12 IC
– Squats x12 IC
– Michael Phelps x20 OYO
– Arm Circles Forward x6 IC
– Arm Circles Backward x6 IC
– BBS x12 IC

Mosey to the big ball for Station 1 of the OG collaboration workout
-Joe Hendrix up two flights of stairs
-Merkins x20-OYO
-Squat Jumps x20-OYO

Mosey to Station 2: (Market Square)
– DORAS with a battle buddy (sprint to end of Square, return, and alternate) in the form of B.O.M.B.S increasing by reps of 40
– 40 Burpees
– 80 Overhead Claps
– 120 Merkins
– 160 BBS and Squats (80 a piece)
Flutter Kicks IC
American Hammers IC

Mosey back to World’s Fair
Planks
Grab Battle Buddy and wheelbarrow across last half of infield to the water fountains

COT
Number off and Name-O-Rama

BOM
1 Cor. 9:24-27
Points to reflect on:
1.) Be self-disciplined and run for the eternal prize
2.) We do not have to run this race alone.  We have Jesus Christ as our savior and He also gives us each other.  We are here for our brothers to run this race and be leaders in our homes, work, etc.  In society it is being pushed to be individualistic but an OG is there to have his brother’s six at all times and help each other.