F3 Knoxville

Tag: Flanders

Matterhorn

THE SCENE
70 and calm

Welcome and Disclaimer

THE THANG
COP
LB arm circles IC (forward x10, reverse x10)
Big Arm Circles IC x20
Cherry Pickers IC x10
SSH IC x15
Calf raises IC x20

Pick a battle buddy and mosey to the coupon pile
2 buddies = 1 pair of coupons

Mosey past the tavern to the base of the big boy hill

MATTERHORN
10 Merkins together as a pair at every station

4 segments: keep doing them while you wait for your partner
1) Base camp – coupon curl and press up
2) Stage one – Squats
3) Stage two – uphill sit-ups/crunches
4) Summit – Rocky jumps (high jump, arms over head…”Yo, Adrian” optional)

A stays at base camp doing exercise while B runs to stage one, calls for A to ascend, and starts that exercise. When A arrives, 10 Merkins together, then A progresses to stage 2 while B resumes exercise. Slingshot up the hill together with Merkins at every station. Once both reach the summit, 10 Merkins and run back to base camp together. Start over with A ascending stage one, continue

Mosey Back

Abs
Hello Dolly’s x20 IC
Box Cutters x20 IC
BB Sit-ups x20 IC

COT
Number off and Name O Rama

BOM
WORDS
“Death and life are in the power of the tongue, and those who love it will eat its fruits.”  Proverbs‬ ‭18:21‬ ‭ESV‬‬

Every one of us can look back in life and, if we consider long enough, come up with one time after another that someone’s careless words (or worse, purposefully pointed ones) profoundly affected us for a long period of time, if not forever.

For me it was mostly peers, but with my dad it would be too much constructive criticism and not enough acknowledgement of a job well done. So what do I do? The same thing, at best. My wife cooks something new, or buys a new plant and the first thing I say, and good-naturedly at that, is how it could be better.

My kids make the same mistake several times, or choose the same bad choice and what rolls of my tongue? Something like “what’s wrong with you?” or worse, “stop acting like a jerk”

“There is one whose rash words are like sword thrusts, but the tongue of the wise brings healing.”  Proverbs‬ ‭12:18‬ ‭ESV‬‬

How easy is it for us to be death bringers instead of life givers. It doesn’t take malice or rage. It happens in a moment of frustration during a project, or in an instant of annoyance at our kids. Our spouses, our children, the people in our lives need us to be life givers.

“A soft answer turns away wrath, but a harsh word stirs up anger.”  Proverbs‬ ‭15:1‬ ‭ESV‬‬

MOLESKIN
There is nothing I hate in all of F3 more than that hill…which is why we had to do it. The men attacked it with vigor and hammered out between 4 and 6 cycles. I was proud of them and the support they provided each other in the gloom. Aye!

HIIT Madness

THE SCENE
72 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Twist and pivot x15 IC
Tempo squats x15 IC
Cherry pickers x 10 IC
Mountain climbers x20 IC
Merkins (cadence) x20 IC
Two laps around parking lot
HIIT
4 exercises for 30 seconds a piece:
SSH
Heisman
Butt kicks
High Knees
1 minute break
Rinse and repeat two more times (x3 total)

Next set:
Vertical mountain climbers
Mummy kicks
3 step Heisman
In and Outs
1 minute break
Rinse and repeat two more times (x3 total)

Station Work
Get a Battle Buddy to encourage and push the other man.
S1: 50 pound weight plate push in parking lot,
S2: Picnic pavilion for 30 second wall of fire,
S3: Dugout for 10 pull-ups (if not pull-ups, coupons placed near by for reverse fly),
S4: Playground for 10 burpee boxes:  normal burpee but on jump, jump up on to playground bench.

AMRAP until Q calls time

Mary
Flutter kicks x20
Big boy sit ups x20

COT
Number Off & Name O Rama
BOM
Together as a PAX, holding each other accountable, we are stronger together, arm in arm at BOM, at F2’s, stronger together being pushed versus doing cavework or fernwork telling yourself you can do one more set, one more lap, etc.  The men of our PAX help with that extra push to help us each get more fit physically and mentally.

Cindy Visits the Dog Pound

THE SCENE
81 and Light Storm

Welcome and Disclaimer

THE THANG
COP
With arms extended at shoulder level:
Rockettes x 15 IC
Side Lunges x 20 IC
Copperhead Squats x15 IC
Big Arm Cir FWD & BWD x10 IC

Mosey up the Great Hill, Hook a right and head to the Pavilion.

As soon as we got there Cindy (in all her glory) was waiting to meet us and meet us she did!

Cindy
20 minute AMRAP
5 Pull-ups
10 Merkins
15 Air Squats

3 Sets of 25 Picnic Table Dips OYO

Recovery Indian Mosey back to the AO

Ratchet led us through a Dog# favorite “Shoulder Blasters” with a new set!

Abs
BoxCutters (Woodshack)
LBC’s

COT
Number off and Name-A-Rama

BOM
Perspective. It’s one of the most valuable things we can earn! Live in EVERY moment. This can only happen if we REJECT PASSIVITY!

MOLESKIN
You’ll never forget your first date with Cindy. She’s a great test to see where you are physically. And just like anything of value in this world, you get out what you put in. The PAX really pushed themselves today and earned their sweat! And Yes, we work out in the rain!

Cinder-block Baptism

THE SCENE
78 and Humid

Intro and Disclaimer

THE THANG
COP
SSHs x15 IC
Imperial Walkers x15 IC
Cherry Pickers x10 IC
Toy Soldiers x15 IC
Baby Arm Circles Forward/Backward x10 IC
These Right Here and Those Over There
Slow Merkins x10 IC

Number off 1 to 4. Each PAX grabs CMU and mosey to selected corner of parking lot.

Parking Lot Stations
Each corner is a different station, and each PAX will run with CMU to next station until time is called.
St1: 10 Blockees + 10 CMU Swings
St2: 10 CMU American Hammers + 10 CMU Shoulder Presses
St3: 10 Dive Bombers + 10 CMU Vertical Rows
St4: 10 CMU Back Rows + 10 Big Boy Sit Ups

After time is called, PAX circle up at the center of the parking lot.

PAX performs Colt 45 OYO. Mosey to Cardiac carrying CMU.

Cardiac Stations
PAX will bring CMU to each station and perform the following:
At the bottom, x10 CMU Squat Jumps
After first turn all the way to second turn, CMU Lunges
At second turn, x10 Star Jumps
At the top, x10 Blockees

Rinse and Repeat

Mosey to front of park. Partner up for next evolution.

Dora’s in the Fish Bowl
150 CMU Shoulder Press
100 BBS

COT
Count-off and Name-O-Rama

BOM
As we carried the CMUs around today, we also carry burdens that weigh down our lives. The good news is that we have a God that will carry those for us and we need to remember this in the times we attempt to take care of them ourselves.

MOLESKIN
It was HOT out there today but the PAX was ready to conquer the challenge. We went to work and broke a few CMUs along the way. Way to get better men!

Two are Better Than One…

THE SCENE
71 and clear

Welcome and Disclaimer (Cap’n Crunch)

Pledge of Allegiance (led by Ratchet)

THE THANG
COP – Led by Cap’n Crunch & Local PAX
SSH x25 IC
Cherry Pickers x10 IC
Diagonal Lunges x10 each leg IC
Dive Bombers x10 IC
Imperial Walkers x15 IC
Forward Baby Arm Circles x10 IC
Backward Baby Arm Circles x10 IC

Partner up with a Battle Buddy and mosey to field

No Pain No Gain Sprints – Cap’n Crunch
 Start at orange cones set up in the field.  The exercise consists of:
–  Battle Buddy 1 performs 15 BBS while Battle Buddy 2 holds their feet in a plank position.
–  Battle Buddy 1 switches to merkins while Battle Buddy 2 sprints to a cone, completes appropriate burpees and sprints
   —  1st cone = 5 Burpees
   —  2nd cone = 10 Burpees
   —  3rd cone = 15 Burpees
–  Battle Buddy 2 then performs the series

Progression is 1st cone, 2nd cone, 3rd cone, 2nd cone, and 1st cone

When you finish plank it up.

Mosey to amphitheater.

120’s – Led by Local PAX Donatello
Starting at the bottom of amphitheater:
–  20 merkins, 5 box jumps to next landing
–  20 squats, 5 box jumps to next landing
–  20 merkins, 5 box jumps to next landing
–  20 squats

Rinse and repeat x3

That totals 120 merkins/squats (The address to the AO is 120 Commerce Street)

Grab your Battle Buddy and a spot on the low wall.

Bench Bonanza – Cap’n Crunch
This is done done with your Battle Buddy. Each round will be 2.5 min long and we 30 seconds rest between rounds. Partner 1 does Exercise 1 while partner 2 does Exercise 2, then flip flop until time is up.
–  Rd 1 = Exercise 1 – Step Ups x15/leg; Exercise 2 – Bench Dips
–  Rd 2 = Exercise 1 – Bulgarian Split Squats x15/leg; Exercise 2 – Derkins
–  Rd 3 = Exercise 1 – Reverse Pickle Pounders (feet on wall); Exercise 2 – Push-off Incline Merkins

Abs – Dealer’s Choice
Flutter Kicks x15 IC
Boat/Canoes IC
Crunch Frogs x15 IC
Captain Thors x5 IC

 

COT
Number off & Name-O-Rama
27 PAX including 3 FNGs

BOM
The theme of the morning was “better together.” We partnered up with a “Battle Buddy” for the morning to push and encourage each other through the workout. One of the characteristics of a sad clown is he lives a lonely, isolated life…F3 is the antithesis of that! We live by the simple truth that we are exponentially stronger physically, mentally and spiritually together than alone. Initially, most men come to F3 to work on themselves, which is a good thing, but soon we all learn that iron truly does sharpen iron. Something powerful happens to a PAX when men start showing up for each other as much for themselves. As Solomon says, “Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up!” (Ecclesiastes 4:9-11). We put this into practice this morning, and each of us leave better because of it.

MOLESKIN
When the K-Town PAX met up to head to Johnson City we didn’t know what to expect, but spirits where high and we were ready to met our new brothers. When we got there and Donatello was waiting for us and rolled out the red carpet. YHC can say right now…the men of JC get it! They showed up ready to work and killed it. Mumblechatter was high and the camaraderie was instant with our F3 Tennessee brothers.