F3 Knoxville

Tag: Doubtfire

Circuitry

THE SCENE: It was nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Cir FWD/REV IC x 6
  • Merkin IC x 10
  • Yoga Stretches – gotta get the hips loose

THA-THANG:
5 stations w/ 3 exercises & 25 reps each – 3x thru -> then move to the next

  • Station 1
    • Merkins
    • Shoulder Taps
    • Thrusters
  • Station 2
    • Squat
    • Lunge
    • Skater
  • Station 3
    • Mtn Climber – Heel Tap
    • BC Merkin
    • Plank Jack
  • Station 4
    • Am Hammer
    • Hello Dolly
    • Flutter Kick
  • Station 5
    • LBC
    • Turkish Get-Up
    • Star Jack

MARY:

  • Mayberry – Floor Wipers
  • Butters – BBS
  • Respect – V-Ups (Had to cut him short!!)

COUNT-OFF & NAME-O-RAMA
24 HIM’s strong
CIRCLE OF TRUST/BOM:
When you are feeling angry about a work situation, you may be too close to it. Step back, check your ego, detach yourself and approach with with a different attitude.
MOLESKIN:
I meant for this workout allow the cheetah’s out front. However, when the PAX gets divided into groups we instantly go into TEAM mode. All of the teams stuck together and finished the workout together. That was great to see. I think if I were to do this again, I would start everyone at the same spot and have an order to the stations that didn’t smoke the shoulders 3 straight times.
ANNOUNCEMENTS:
See Announcements Page

Ring of Fire

THE SCENE: 67 F and Partly Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side straddle hop (IC*15)
-Baby arm circle fwd (IC*10)
-Michael Phelps
-Back (10)
-Cherry picker (IC*10
-Imperial Walker (IC*10)
THA-THANG:
-Football Sprint in place with random timer. Each beep, burpee, continue Sprint. For 1 minute. 10 countdown

-Ring of Fire:
Seen at Asylum once, wanted to bring it back. PAX will circle up in plank position. Q will start with 10 merkins while PAX holds plank. Next HIM will do 10 merkins while PAX holds plank. Go around circle till finished.
Repeat Ring of Fire with Carolina Dry Docks, holding with arms at 90° instead of plank to engage triceps.

-Indian Run with 5 burpees to maintenance building.

-Behind Maintenance Building
Ring of Fire with goblet squats (use coupons). Use parking lot if needed for space
Ring of Fire with wide merkins

Mosey to Bagwell Building for step ups and dips at 1 minute intervals, 10 second cool down (*2)

-Mosey to AO.
Tubthumping Burpees
Seen at Dog# once and doing it here at JUCO. Will play Chumbawamba Tubthumping song. During song, doing side straddle hop. When the phrase ‘Get knocked down’ is said in chorus, do a burpee, get up and continue side straddle hop.

MARY:
-Flutter Kicks (IC*15)
-American Hammer (IC*15)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
– What it means to be a Romans 12 Christian. Romans 12:2 read and PAX challenged to watch actions throughout the week and make sure it’s glorifying to God, even the small things.

ANNOUNCEMENTS:
JUCO will NOT meet on Memorial Day. We will be joining Asylum for a Memorial Day Workout

Mr. Spectacular and the Victory Lap

One comment

THE SCENE: 71 and muggy but we did not get mugged! Saw a Fox on the Ruck!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Everything based on OCHO! Team OCHO won the HHH 10 hr race so why not celebrate it with reps of 8!

SSH x 8 iC

Rockettes x8 IC in a circle with Tank calling the cadence

Squats x 8 IC

Merkins x8 IC

Shoulder taps x8 ic

Mr. Spectacular x8 OYO . Mr. Spectacular is easy if you do one, but do LOTS and LOTS of them and they suck!. Put the CMU on the ground, feet on either side of the CMU, bend over and put your hand son the ground in front of your feet, walk your hands out until you are in the push up/plank position, do a MERKIN and walk your hands back to your feet, pick up the CMU and do a thruster. repeat that about 100 times and let me know how you feel, spectacular! Not……..
THA-THANG:

  • Partner up  and make a victory lap to the Matterhorn. Partner one Farmer Scurries(run or fast walk) with 2 CMU while P2 stays behind and does 8 merkins and 8 squat jumps. Once done P2 runs to catch P1. P1 hands off CMUs to P2 and P2 takes off while P1 stays back for 8 merkins and 8 sq jumps. You get it? Do this all the way to the Base camp of Matterhorn.
  • We had 28 so we stayed with our partner. P1 ran halfway up Matter horn and does 8 Big boys(incline) while P2 stays at the bottom and does 8 Mr. spectaculars. Switch out when P1 runs back. P1 now does Mr. Spectacular and P2 runs up and does 8 big boys
  • We do this with the goal of running up the matterhorn 8 times…imagine that, 8 times!
  • Well, due to time, I think we ran up the hill 5 times. Some may have ran 6 and some may have run 4. Either way, we kept moving and NO ONE stopped! Way to work men!
  • You all are Spectacular!
  • Partner up and complete the victory lap back to the AO. Again with P1 cmu farmer scurry and P2 does exercises. then run to catch and switch up….

MARY:
Just under 5 mins left for mary…

LBC x8 ic

Flutters x8 ic

Dollies x 8 IC

Proton Parkers x8 IC

Box cutters x8 IC

Plank the last 20 seconds

COUNT-OFF & NAME-O-RAMA
28 MR> SPECTACULARS where on hand for the Celebration of Team Ocho! 2 FNG, Fax and Flashback, welcome!
CIRCLE OF TRUST/BOM:
HIM ( High Impact man) or as Detention puts it. Humble Invest Mental. The acronym that I love and used it on TANK. he exuded ALL three this past weekend and really, the past several months, planning for the Hardship Hill event. Tank put himself last and his HUMBLE disposition was apparent(by the way, I know Tank pretty well and he is a SMARTASS too, LOL!!). He INVESTED himself for the sole purpose of raising money for OEW by dedicating a tone of time and effort into the Hardship Hill race. With the stresses of putting on such an event, he showed MENTAL toughness through out and never waivered on his attitude. Not to say deep down(like all of us) he was stressing a little, but he NEVER burdened anybody with his stresses about the event. He was always positive. Truly a HIM and I am proud to call him my F3 brotha but more importantly , my friend!
MOLESKIN:
Don’t be like Tank, be your self but take the “HIM” and apply it to your everyday actions. I know I need to! Love you guys!
ANNOUNCEMENTS:Tank, when the hell is the next one!? LOL!

Monday Funday

THE SCENE
67 and Muggy

 

Welcome & Disclaimer

 

THE THANG
COP

  • SSH x30 (IC)
  • 4ct Diagonal Lunges x15 IC
  • 4ct Windmill Merkins x10 IC
  • 4ct Tempo Squats x12 IC
  • Arm Circles Forward x12 IC
  • Arm Circles Backward x12 IC
  • Run two loops around the parking lot

Mosey to curb and line up.

 

Jelly Legs
Start at one side of the parking lot.  Perform the following:

  • R1: Hold squat position for 10 count, perform 10 squats, run to the other curb, do 2 Burpees, run back
  • R2: Hold squat position for 20 count, perform 20 squats, run to the other curb, do 2 Burpees, run back
  • R3: Hold squat position for 30 count, perform 30 squats, run to the other curb, do 2 Burpees, run back
  • R4: Hold squat position for 40 count, perform 40 squats, run to the other curb, do 2 Burpees, run back
  • R5: Hold squat position for 50 count, perform 50 squats, run to the other curb, do 2 Burpees, run back

Line up in four separate lines.  Each group mosey to the far parking lots and to one of four cones set up in the corner.

 

Four Corners
Spread out to 4 cones.  Alternate exercises at the cones for set time. When time is done, counter-clockwise to the next cone. Rinse and repeat.

  • Cone 1: Dry Docks x15 or x25 & Narrow Squats x15 or x25
  • Cone 2: 4ct Flutter Kicks x15 or x25 & Star Jumps x15 or x25
  • Cone 3: 4ct Shoulder Taps x10 or x15 & Reverse Lunges (each leg counts as 1) x10 or x15
  • Cone 4: 4ct Hello Dolly x15 or x25 & Smurf Jacks x15 or x25

Round 1: 60 seconds at each station
Round 2: 45 seconds at each station

Mosey to the hill near the SP.

 

Cash Out
Merkin Hill
Run up and down hill doing the following:

  • Start at bottom of hill with 10 Merkins, run to top
  • Top of hill 9 Merkins, run to bottom
  • Bottom of hill 8 Merkins, runt to top
  • Top of hill 7 Merkins, run to bottom
  • Bottom of hill 6 Merkins, runt to top
  • Top of hill 5 Merkins, run to bottom
  • Bottom of hill 4 Merkins, runt to top
  • Top of hill 3 Merkins, run to bottom
  • Bottom of hill 2 Merkins, runt to top
  • Top of hill 1 Merkins, run to bottom

Circle up for Mary.

 

Mary
4ct American Hammers x20 IC
Rt Side Crunches x20 IC
Lft Side Crunches x20 IC
ATMs

 

COT
Number off / Name-0-Rama (40 PAX, 3 FNGs – Petro, Chaco and Fullstack)

 

BOM
“Honorable men refuse to wallow in the small and the bitter.
Honorable men refuse to hate life because something once went wrong.
Honorable men don’t build monuments to their disappointments, nor do they let others brand them and curse them to their destruction.
Honorable men seek out the highest definition of their lives, the nobler meaning granted by heritage, by their ancestors’ dreams and their parents’ hopes.
Honorable men cry out to God until curses are broken and a grander purpose is achieved.
Honorable men don’t settle for lives of regret.”

Stephen Mansfield, “Mansfield’s Book of Manly Men”

As we push ourselves physically each week it is important to remember that we must also be pushing ourselves mentally, emotionally and spiritually…to grow as HIMs.  Physical fitness is important, but character, virtue, integrity and leadership are paramount.  Our world is starving for men with these characteristics.  Men of honor who live beyond themselves.  Men who are life-givers, not life-takers.

I believe there is a direct correlation between strenuous physical exercise and the strenuous pursuit to live a life of honor, integrity and impact.  Both take effort and focus. Both take intentionality, consistency and daily commitment.  Both are met with resistance from the status quo and my own passivity.  Both can’t be pursued alone and require me to surround myself with like-minded men who inspire, encourage and challenge me along the journey.

Each morning in the gloom we have an opportunity to experience these AND be these things for the men on our left and right.  Iron sharpen iron. This is what it means to wear the “F3”.

Blimps

THE SCENE: BEAUTIFUL
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Rockets

Mosey around outhouse
THA-THANG:
Mosey to track around soccer fields.  Do a BLIMPS then run a lap around the track repeat 4 times

B – Burpees x 5

L – Lunges x 10 each leg

I – Imperial Walkers x 15 each side

M – Merkins x 20

P – Plank Jacks x 25 single count

S – Squats x 30

Mosey to parking lot at skate rink for more BLIMPS.  5 reps for all exercises

B then run to end of parking lot (75 yards?), L then run back

I, run to end, M run back

P, run to end, S run back

Mosey to AO

MARY:
Ratchet – Elbow Dolley

Crossbar – Boat/ Canoe
COUNT-OFF & NAME-O-RAMA
Lone Wolfe, Squirter (FNG), Farva (FNG)

CIRCLE OF TRUST/BOM:
Be enthusiastic in whatever you are doing

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill May 19th