F3 Knoxville

Tag: Dial Up

Remember (21)

THE SCENE
65 and Foggy

Welcome and Disclaimer

THE THANG
COP [Gus & Cap’n Crunch]
SSH x21 (IC)
Imperial Walkers x21(IC)
Dive Bombers x21 (IC)
Arm Circles Forward x10 (IC) & Backward x11(IC)

Partner up with a Battle Buddy for the duration of the workout.

Mosey to flag pole between the baseball fields.

Team RWB – 21 Guns [Gus]
21 minutes AMRAP
– 400 meter run (from flag pole to far baseball field and back x2)
– 9 Pull-ups (in dugouts)
– 21 pushups (on sidewalk near dugout)
– 21 box jump (on picnic tables under the covered area)
– 15 burpees (at the flag pole)

Mosey to front of Lakeshore Park, first parking lot.

Runs and Rounds [Cap’n Crunch]
Gather in the parking lot. We will do 6 rounds of 1 minute sets of exercises building in a pyramid fashion (i.e R1 = 1min of 1 exercise, R2 =2 min of 2 exercises, R3 = 3min of 3 exercises, etc.). After each round, run to the far tree (app 45 yards) and do a burpee corresponding to the round you are on then run back.

R1: Pikes
R2: Pikes, Narrow Squats
R3: Pikes, Narrow Squats, Lance Armstongs,
R4: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins,
R5: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges
R6: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges, 4ct Flutter Kicks

Total time = 21 minutes
Total burpees = 21

Mosey across the street to East Tennessee Veteran’s Memorial Cemetery

COT
Number off & Name-O-Rama

BOM
G6 shared about the Tomb of the Unknown Solider.  He then prayed and we ended with Taps.

MOLESKIN
31 PAX including 1 FNG came out to a gloomy Asylum to get better and honor the men and women who have fallen in battle.  We took on the Team RWB 21 Guns challenge and added some more for good measure (if it doesn’t challenge you it won’t change).  The highlight of the morning was moseying to the East Tennessee Veteran’s Memorial Cemetery.  We made our way to the top of the main hill and circled up for the COT.  Men who have lost friends and family during battle shared their names, branch of service.  We then had our PAX’s own Wardaddy G6, himself retired Air Force, share during the BOM and lead us in prayer.  We ended our time with a moment of silence and the playing of Taps.

It was a great morning.  As men arrived a thick fog settled over the park and it set the mood perfectly.  This was a special morning.  The men went hard and no man was left behind…just as it should be.

Friday Fun Day…

THE SCENE
61 and cloudy

THE THANG
COP
Twist and Pivot X 25 IC
Imperial Walkers X 20 IC
Chinook Squats x 20 IC
Ranger Merkins X 20 IC
Side Saddle Run Burpee x 5 on 14 count
Burp and Merk-Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. x10

Mosey Lower Parking and Partner up

11‘s
Big Boy sit-ups on one side
Devin Hester to other side
Bropee on far side – Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten.

Mosey to bottom of cardiac hill and collect coupons on the way.

Dora 1,2,3
150 Curls w/coupons
200 Rows w/coupons
250 calf Raises on coupons

Aborama
Plank Sphinx Combo – 60 Seconds
Star Fish Crunch x 10 IC
Flutter Kicks x 25 IC
Crunchy Frog X 25 IC
Hello Dolly X 25 IC

COT
Number off & Name-O-Rama

BOM
Where do we find our Significance?

I have been reading a book called the true measure of a man that was introduced to us by Byonce and God has really been using it to speak to me about where I find my significance.

Significance is the belief that your life makes a lasting difference.

There is a Theory proposed in the book the men find their significance in how the most important person in his life sees him. I think that often it is easy for men to get that confused.

What do you think would happen if Christ were the most important person in our life. What if Christ were the audience that we wanted to please most? It would truly transform our lives because Jesus understands we are each of incredible value. We are of infinite worth to him. He loves us with everlasting love.

Ephesians 2:10 For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.

Hump Day!

THE SCENE
57 degrees, cloudy with a hint of Gloom at the Asylum

Welcome and Disclaimer

THE THANG
COP
Squats x15
Pickle Pounders x10 just for Pickle!
Ratchett Effect x30 front and x30 sideways
Monkey Humpers x20 OYO (Crowd Pleasers)

Line Up at the end of the parking lot and partner up!

Super 21
1 BBS, run to the other side, Merkin.  Add one rep each round to 21. Total reps = 231 of each.

MOSEY to the Pavilion for Bring me up Sally Challenge

Sally Challenge
While Partner 1 does Bench pull ups to the song
Partner 2 wall sits encouraging his partner
Both partners ended up toasted!

With only one minute left, we had to get some Dolly’s in!

Abs
Dolly x10 IC
Iron Cross on the 10 count by Edit
Finished with “Never Cross Dolly” x 10. (IRON cross while doing Dolly)

COT
Number off and Name-o-rama

BOM
Loving F3 and the F3 Knoxville Pax with what they bring to the table each day we meet. Being committed, being intentional, being authentic, holding plans loosely ,etc..ALL comes back to “Chasing the Lion”

Just Keep Moving…

THE SCENE
64 and Clear

Welcome & Disclaimer

THE THANG
COP

  • SSH x 21 (In silent cadence in memory of Speedbump, his soccer number was 21)
  • Imperial Walkers x17 (IC)
  • Merkins x17 (IC)
  • Toy Soldiers x20 (IC)
  • Arm Circles Forward x17 (IC)
  • Arm Circles Backward x17 (IC)

Mosey to parking lot on other side of playground. Partner up in teams of 3

Full Body Sprints
2 men at Cone 1 and 1 man at Cone 2. One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone. Then man at Cone 2 runs to Cone 1 while other men do exercises. First man now runs to Cone 2. Rinse and repeat for 8 minutes.

Upper
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Wide Merkins / Dive Bombers

Mosey to street area between parking lots

Abs
Cone 1 = Big Boy Twists / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Mosey to the bottom of the hill near the parking lot

Lower
Cone 1 = Russian Dead Lifts / Lunges
Cone 2 = Narrow Squats / Reverse Lunges

Mosey to parking lot and circle up

Cash-Out
Partner up. Partner 1 does 10 burpees while Partner 2 holds plank. Switch.
Rinse and repeat 6x (Total burpees = 60).  Had to audible due to time.

COT
Number off and Name-O-Rama

BOM
Element of Authentic Manhood – Stewardship.
Matthew 25:14-30.  We are stewards of all we have, not owners.  Ownership implies that we are the center, stewardship reminds us that we have to give an account what we have been given.  Not just our resources and talents, but our relationships.

MOLESKIN
The PAX came ready to work and crushed it this morning.  Lot’s of good mummblechatter, great way to end the week and prep for the weekend!

I Hate Triangles!

THE SCENE
Lightning in the distance nice 65 degrees with a little rain to end on

F3 Intro and Disclaimer

THE THANG
COP
10 Burpees
Bermuda Triangle #1
First Cone: 10 merkins
Bear crawl between first and second cone
10 Carolina Dry Docks
Lunge between second and third cone
10 squats
Sprint between third and first cone

Rinse and repeat for 10 min

Mosey to covered area, dugout and next to playground area

Bermuda Triangle #2
10 pull ups in the dugout
Run from dugout to short walls near playground
10 step ups at the short walls
Run from playground to covered area
10 rows and repeat
Run to dugout

Rinse and repeat for 10 min
Back to Bermuda Triangle #1
Repeat for 8 min.

Back to Bermuda Triangle #2
epeat for 8 min.

Abs
American Thor x6 IC

COT
Number off & Name-O-Rama

BOM
Proverbs24:5-6 Seek Wise Counsel