F3 Knoxville

Tag: Crab-Legs

Ayslum

THE SCENE: Temps in the upper 40’s perfect for a morning workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, cherry pickers, imperial squat walkers, and a few warm up runs across the AO.
THA-THANG:

10’s with a ladies choice. A circuit with 7 stations each with an exercise and most with a variation on the exercise.

Station 1) Mericans (10) ladies choice: standard, diamond, wide, or narrow hand placement.

Station 2) Squats (10) ladies choice: standard, or thrusters using a CMU.

Station 3) Leg-lifts (10) ladies choice: Box cutters, flutter licks, hello dollies.

Station 4) plank jacks (10) no ladies choice

Station 5) Box jumps (10) ladies choice: step up’s 10 with each leg

Station 6) Big boy sit-ups (10) ladies choice: LBC’s

Station 7) table rows (10) no ladies choice

 

MARY:
Old man stretches before the name-o-rama
COUNT-OFF & NAME-O-RAMA
16 PAX ready, willing, and able.
CIRCLE OF TRUST/BOM:
testamony
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dual Route 66

THE SCENE: Mild for February
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Tempo Squats IC x 10
  • Merkins IC x 10
  • Baby Arm Circles (forward & reverse) IC x 12

THA-THANG:

Dual Route 66’s – 22 light poles up the path to the top of Little Baby Hill. When finished with the first set of exercises, run back down the hill back to the first light pole. Rinse and repeat with the next set of exercises.

  1. Merkins and Big Boy Sit Ups
  2. Carolina Dry Docks and Jump Squats
  3. Flutter Kicks (4 ct) and Iron Mikes (4 ct)
  4. Burpees and Hello Dollies (4 ct)

Mosey to the playground for 3 sets of Tricep Dips and Derkins.

MARY:

Just enough time for some Hello Dollies, plank work, and American Hammers.

COUNT-OFF & NAME-O-RAMA
19 HIMs – no FNG’s

CIRCLE OF TRUST/BOM:

With the recent flooding throughout Knoxville, I witnessed a lot of men ready and willing to jump into action to help out their neighbors. Men from our church group helped by digging ditches to divert water away from basements and crawl spaces. When they heard that friends and neighbors were in need, they dropped their Saturday plans and eagerly ran out into the rain to help. It was a great reminder that we as men have a longing to come to the rescue. We want to play the hero, to help others in need, to accomplish great feats in adverse conditions.

On the flip side, we as men are very often reluctant to ask others for help. We tend to wait until the very last minute to reach out to our brothers. We wait until our basements and crawl spaces are already filled with water before we’re willing to ask for help. Even though our brothers are eagerly awaiting the opportunity to jump into action, we attempt to do it ourselves for as long as we can…….until it reaches a point where it’s no longer manageable.

 

 

35’s

THE SCENE: 54 and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 35
BBQ Squats x 10
Baby Arm circles forward x 12
Baby Arm circles backward x 12
THA-THANG:

3 laps – Lap Starts at Blocks run to around ball fields the long way up cardiac then back down to block pile. Bear crawl at second turn of cardiac
Stop 1 – Squat Thrusts
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 2 – Big Boys
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 3 – Hand Release Mericans
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15
Stop 4 – Man Makers
Lap 1 x 10
Lap 2 x 10
Lap 3 x 15

​MARY:
35 Burpees

5 x 20 Captain Thors

COUNT-OFF & NAME-O-RAMA
19
CIRCLE OF TRUST/BOM:
Self Control – It’s not just about saying no to the big things.

ANNOUNCEMENTS:
Hardship Hill and Rusty’s Chili benefit

Deck of Chaos

THE SCENE
43 and clear but wet

F3 Welcome & Disclaimer

THE THANG
COP
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Imperial Squat Walkers 4xt x15 IC

Line up on curb for the following…
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC

Line up on the curb.

Deck of Chaos
The deck of cards determines our destiny!
For all suits with a card value of 2-6 = Suicides based on the value of the card.

  • Example: draw a number 4 card (4wo Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. run to Cone 3, back to Start, run to Cone 4, back to start. Done.

For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

  • Face Cards = 15 reps
  • Ace = 21 reps
  • Jokers = run to the top of the hill and back to the curb.

The exercises are as follows:

  • Hearts: Burpees
  • Spades: 4c Squats
  • Clubs: 4ct Flutter Kicks
  • Diamonds: 4ct Merkins

We were just 6 cards shy of finishing the deck, that’s my bad.  Next time will probably stick with single count rather than 4ct on the exercises (except for Flutter Kicks).  That should put the PAX right where we need to be to finish the whole deck

COT
Number off and Name-O-Rama – 30 PAX including 1 FNG – Zillow

BOM
Grit – Grind – Grace

For me, they sum up the mindset a HIM needs to wake with each morning to make sure he takes his DRP and gets better.

  • GRIT – Defined as “courage and resolve; strength of character”, this is the mindset a HIM has to have if he is going to have the impact on the world that he longs for.  Everything starts in the mind.  There will always be 10 reasons to not do what is good and right…GRIT finds that one reason to press forward and makes it happen.
  • GRIND – This is where we do the work to get better.  Where we put GRIT to work.  It’s not enough to think about, we need to get dirty.  It’s not easy, it’s not supposed to be.  The challenge is what fuels growth.  Whether it is physical, mental, relational or spiritual if we are going to get better we MUST put in the work.  The GRIND is where a HIM applies his GRIT to get better and makes his world better for others.
  • GRACE – This final point reminds us that none of us are perfect, that we all need outside help.  No man reaches his full potential alone, no one.  The very life we live is a grace.  No greater display of grace in all of history than Christ on the cross.  The key for a HIMs is to see the GRACE that surrounds him and draw strength from it and then be an agent of grace in the lives of those around him.  GRACE fuels humility, teachability and flexibility, three key attributes of very good leader.  Today we got through by ensuring that the man on our left and right got through.  The Fellowship of Suffering is a extreme grace in our lives that hones us to be the best we can be.  As we both receive and extend grace in every area of life we mature into men of impact.

Every day this week we have an opportunity to exercise GRIT, GRIND and GRACE.  The thing is, no one can force it upon you.  You have to choose it, commit to it and then see it done.  So let’s do this.

Submitted by,
Cap’n Crunch

Fight the Good Fight

THE SCENE: 52 degrees and a bit cloudy. Perfect February weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 25 SSH on 4ct

12 Seal Claps on 4ct, 10 Cherry Pickers on 4ct, 10 Tempo Squat, 10 Monkey Humpers on 4ct
THA-THANG:
Grab a battle buddy and a CMU, head to baby hill by AO

Bottom of hill is 200 CMU curls, 150 CMU chest press, 100 CMU squats. While one partner does reps the other runs to top of hill (4 burpees) then back down to relieve buddy.

 

When done, mosey to top of dragon tail hill and preform 2 reps at every light pole to cross walk then run back to top.  Exercises consisted of Bobby Hurley’s, Big Boys, and Plank Jacks

MARY:
Put the CMU’s back where they belong and finish up with 20 R and 20 L side planks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ready 1 Timothy 6:11-12

But you, man of God, flee from all this, and pursue righteousness, godliness, faith, love, endurance, and gentleness.  Fight the good fight of the faith.

What does it look like to fight the good fight?  We are either fully devoted soldiers for Christ or we are choosing the things of this world.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.