F3 Knoxville

Tag: DoubleTap

Kinetic Phonetics

THE SCENE: Cold and breezy, many fingers went numb…. 15 PAX plus two 2.0s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, some Hot Feet with LBACs, then LBACs without Hot Feet, Cherry Pickers, false start Tha-Thang, then short mosey to explain exercise
THA-THANG:

Partner sets working through Alpha, Bravo, Charlie, and Delta rounds. One PAX performs a primary exercise for prescribed reps while other PAX performs the alternate exercise while they wait.

We did two different Alphas and two different Bravos, one on either end of the Grinder, then progressed to Charlie and Delta evolutions.  PAX paired off, pairs went to either side of the Grinder to begin:

PAVILION END OF GRINDER:

ALPHA – 2 SETS Each Exercise

PRI Tempo Merkins: 10 reps

ALT Al Gore

PRI Bent CMU Row: 10 reps

ALT Hold Iron Cross

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH ALPHA

WHEN BOTH ALPHAs COMPLETE, BEGIN BRAVO

BRAVO – 2 SETS Each Exercise

PRI CMU Deadlift w/Overhead Press:  10 reps

ALT Hold Superman

PRI Globe Jumps:  5 reps (4-count)

ALT V-Ups AMRAP

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH BRAVO

WHEN BOTH BRAVOs COMPLETE, RUN TO SWINGSETS FOR CHARLIE

PULL-UP BAR END OF GRINDER:

ALPHA – 2 SETS Each Exercise:

PRI Pull-ups:   10 reps

ALT Iron Mikes AMRAP

PRI Burpees:   10 reps

ALT LBCs AMRAP

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH ALPHA

WHEN BOTH ALPHAs COMPLETE, BEGIN BRAVO

BRAVO – 2 SETS Each Exercise:

PRI Tricep Dips:   10 reps

ALT Good Mornings AMRAP

PRI Pike Merkins (Dry Docks):   10 reps

ALT Squats AMRAP

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH BRAVO

WHEN BOTH BRAVOs COMPLETE, RUN TO SWINGSETS FOR CHARLIE

CHARLIE – 2 SETS Each Exercise

PRI Groiners:   10 reps

ALT Imperial Squat Walkers AMRAP

PRI Swan Divers (plank arm extensions on swings):   10 reps

ALT High Knees AMRAP

PAIR RETURNS TO GRINDER FOR DELTA

DELTA – 2 SETS Each Exercise

PRI Bear Crawls:   Round Trip between BB goals

ALT Monkey Humpers

PRI Squat Jumps:   10 reps

ALT Hold Plank

IF TIME REMAINS, BEGIN ALPHA AGAIN….

MARY:

20 WW2s OYO

20 2-Ct Heel Taps OYO

IC Alphabets, ABCD twice (double tapped…)

15 Double Shoulder Taps IC

15 2-ct Flutter Kicks IC

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Things were tough last year, and this year is turbulent so far.  Many are dismayed, but men of faith can look to God’s word for encouragement and challenge:

Philippians 3:12-16 – Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus. Let those of us who are mature think this way, and if in anything you think otherwise, God will reveal that also to you. Only let us hold true to what we have attained.

Gen Hal Moore (Air Cav Commander in Vietnam, Author of We Were Soldiers Once and Young) wrote that no matter how dire your situation, there is always one more thing you can do to increase your change for success.  And after you do that one thing, there’s always one more thing.

Faithful men can put these two messages together, and the outcome is we always do what we can to serve and trust God, no matter what.  Never give up the faith.

MOLESKIN:

ANNOUNCEMENTS:

OTBs at Sandy Springs 0530 M/W/F to prep the battlespace for AO kickoff

Donkey Kong is a beast, be like Donkey Kong

THE SCENE: Dampness filled the air from the left over rain the day before
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 (4ct)

Little baby arm circles forward x 10

Little baby arm circles backward x 10

Cherry Pickers x 5

Bobby Hurley’s x 10

THA-THANG:
Mosey to church for a game of Donkey Kong.

Arcade games used to cost 25 cents, so to play you must pay the price but in merkins but on this arcade you must do so every level.  Then progress side to side of the parking lot jumping barrels (CMUs) and stopping to do each exercise along the way.  Start the next level but increment exercises by 5 each level.

The level goes as follows.  Pay your 25 merkins, lunge to the next exercise.

5 Mtn. Climbers, jump barrels, 5 Monkey Humpers, jump barrels, Speed ladder, jump barrels, 5 WW2 Sit-ups, jump barrels, 5 Iron Squats, jump barrels, and finally 5 burpees.  Start back at the beginning repeat but increment exercises to 10 until you reach level 5 and do 25 burpees, then enter the Bonus level.  Running laps around the parking lot until time or the 6 finishes.

 

MARY:
Plank, Captain Thors, Low Plank Peter Parkers, LBCs, and Flutter Kicks

CIRCLE OF TRUST/BOM:
Get outside your comfort zone.  Personally I am making it a focus to things that seem difficult or uncomfortable and outside my comfort zone.  Staying in your comfort zone is just that, comfortable, but it is hard to make any real progress if you stay in that comfort zone.  You end up spinning your wheels.  Pushing yourself outside of that zone will open up more opportunities.  Look at things in your life that might be uncomfortable/difficult but you know you need to get them done, get out of your comfort zone and get after it.  Doing these uncomfortable/difficult things on purpose now will make the surprise difficult things much easier when they pop up, because you will already be used to doing things outside your comfort zone.

ANNOUNCEMENTS:
COMING UP: OTB on January 4th, 6th, and 8th at Sandy Springs park starting at 5:30.

Asylum CSAUP on 1/30

It’s been a year…

THE SCENE: Cold and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Al Gore for the Disclaimer
  • Tempo Merkins
  • Windmills
  • SSH
  • Walking Knee-to-chest
  • Short mosey and do burpees every other light pole, 1, then 2, then 3 etc…just up to 5 and mosey back to grinder
    THA-THANG:
  • 4 rounds of exercises. Do 3 sets of each round and and suicide before moving on to the next round
    • Round 1
      • 15x Water Pumps each leg
      • 5 per arm, 1 arm-assisted merkins (on back of the bench)
      • 15 Goblet squats (w/ CMU)
      • 15x Curls: 5x ½ High, 5x ½ low, 5 x full
    • Round 2
      • Box Jumps x 15
      • 10 CMU Lawnmower per arm
      • Wall Sit Overhead press x10
      • 1 leg line hops x 15 per leg (2ct)
    • Round 3
      • 10 tuck jumps
      • 15 hand release merkins
      • Calf Raises: 15 each position: Toes forward, Toes out, Toes in
      • Upright Rows x 15
    • Round 4
      • 15 CMU Swings
      • 10 Over block merkins (each merkin =1)
      • 10 Iron Squats (Iron Mike + deep air squat)
      • 10 each side, Elf on the Shelf
    • If finished before time is called, do suicides and 20 merkins/20 Big Boy Sit Ups until the end
  • MARY:
  • Leg circles each way
  • Marching Low Planks
  • Gas Pumps
  • Flutter Kicks
    CIRCLE OF TRUST/BOM:
    As we look back at the year 2020, it seems like it is expected of us to say something negative about this strange year. We need to make sure we look at it with balanced view: rightly mourn our losses (and there have been many of these: loved ones, friends, jobs, celebrations, opportunities for fellowship) but also celebrate the blessings that we have enjoyed (including those unexpected blessings brought about by changes in our circumstances do to the pandemic).  In all these circumstances and as we look ahead to the new year whatever it may bring, let the words of the Doxology remind us what we should do everyday: “Praise God from whom all blessings flow, praise him all creatures here below, praise him above ye heavenly hosts. Praise Father, Son and Holy Ghost. Amen.” 
  • MOLESKIN:
    Insert any personal comments, notes, devotion content, etc.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Trip to the Cement Pond

THE SCENE: Wet but not cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

Cherry Pickers x10

Imperial Squat Walkers x10

LBAC Thumps Up x10

LBAC Thumps Down x10

THA-THANG:
Indian Run to the Cement Pond Parking Lot carrying the “Beast” aka Bowling Ball taking the long way there.

Upon arrival there were 7 exercise stations marked by mini cones in parking spaces. Starting line was as the bottom of the parking lot. Run up 2 parking spaces to station 1 and do 5 Body Builders. (station 1 was alway 5 Body Builders. Run back to start then run to station 2 do exercise then back to start. Continue on to all 7 stations then when you get back to starting line run a lap around the entire parking lot. When back at starting line start round 2, then round 3 and finally round 4.

Round 1 x 5, Round 2 x10, Round 3 x 15 and Round 4 x2

  • Station 1 Always 5 Body Builders
  • Station 2 WW2s 5, 10, 15, 20
  • Station 3 Air Squats 5, 10, 15, 20
  • Station 4 Merkins 5, 10, 15, 20
  • Station 5 Bicycle 5, 10, 15, 20
  • Station 6 Peter Parkers 5, 10, 15, 20
  • Station 7 Monkey Humpers 5, 10, 15, 20

Indian run back to the Grinder taking the short route carrying the “Beast”

MARY:
Planks, Box Cutters & Flutter Kicks to finish out

COUNT-OFF & NAME-O-RAMA
12 came to play in the rain
CIRCLE OF TRUST/BOM:
Back to the Basics

Vince Lombardi, the great Green Bay Packers coach, was famous for his commitment to the basics. He started every football season by holding up a ball and telling his team, who were professional athletes, “This, gentlemen, is a football.” Then the team spent the first two weeks doing nothing but learning again how to block and tackle. 

When we go through times of confusion like the year 2020, sometimes the best remedy is to go back to the basics. We all need wisdom and discernment in confusing situations to know where we are, where we need to go, and how to get there. 

In Psalm 90, Moses gives us directions. He takes us back to the basics. He led God’s people from Egypt through the wilderness to the edge of the Promised Land.  

He summarizes a life of wisdom in six brief principles: God is great (vv. 1-2), life is short (vv. 3-6), sin is serious (vv. 7-11), wisdom is essential (v. 12), mercy is available (vv. 13-15), and success is possible (vv. 16-17).  

If God is great, relating to him rightly is of highest importance. If life is short, the most sensible thing we can do is live in light of eternity. If sin is serious, eliminating it from our lives is vital. If we embrace wisdom, our priorities shift; we learn to invest our lives rather than spend them. If mercy is available, we can choose to receive it in abundance and live in freedom and joy. And if success really is possible, God will provide opportunities for us to impact our world for good. 

These principle bring clarity to our direction and enable us to live with purpose and fruitfulness. They are the basics that lead us into understanding. They allow us to recognize where we are and equip us to get to wherever we need to go in life. 

MOLESKIN:
Praise, KY got his ministry position
ANNOUNCEMENTS:moses

Fight Gone Wrong

THE SCENE: 25 and felt like 10, beautiful sunrise to warm things up

Disclaimer
Warm Up:

    • Hot Feet to Warm Up
      • Little Higher
      • Higher
    • Side Straddle Hops (ICx15)
    • Windmill (ICx10)
    • Pax Perform 1 Blockee, 5 Alpos, now 1 Blockee-Alpo (1:5)

The Thang: Fight Gone Wrong

Round 1: ‘The First 3 Minutes’

  • (10) Blockee Alpos (1:5 Ratio)
  • CMU Farmer Carry to Troll Bridge
  • (50) Merkins
  • CMU Farmer Carry to Grinder

Round 2: ‘The Mental Game’

  • (10) Blockee Alpos (1:5 Ratio)
  • Run Lap
  • CMU Farmer Carry to Troll Bridge
  • 50 Overhead Press
  • CU Farmer Carry to Grinder

Round 3: ‘Grit’

  • (10) Blockee Alpos (1:5 Ratio)
  • Run Lap
  • CMU Farmer Carry to Troll Bridge
  • (50) Air Squats
  • CMU Farmer Carry to Grinder

 Mary:

30 Secconds of Work:

  • X’s and O’s
  • Feet at 90 – Touch Toes
  • Gas Pumps
  • Ankle Wiggles 

B.O.M.

you can apply the stages of a fight in nearly any job function or timeline in life:

The first 3 min, getting your feet wet, figuring it out

The mental game, thinking through it, gathering intel, and creating the overall plan

Grit, The final push, to overcome and complete the job