Flanders – Page 9 – F3 Knoxville

Kraken’s Revenge

October 31, 2017 Capn Crunch

THE SCENE
32 and Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
SSH x25 IC
Tempo Merkins x15 IC
SSH x15 IC
Tempo Squats x15 IC
2 Laps around the parking lot and line up on the curb

THA-THANG
Warm-Up Sprints
Start on the curb at one side of the parking lot. Lunge to the cones (approximately 1/3 of the lo) and do 2 buprees at the cone. Then sprint to end of parking lot and do 2 hand-release mekins. Sprint back and do 2 BBS. Rinse and repeat the merkins and BBS each trip until you get to 10 each.

Mosey to new parking lot

The Kraken!
Spread out to 8 cones. Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until tie is up.

Cone 1 – Dry Docks x15 or x20
Cone 2 – Narrow Squats x15 or 20
Cone 3 – 4ct Flutter Kicks x15 or 20
Cone 4 – Star Jumps x15 or 20
Cone 5 – 4ct Shoulder Taps x10 or 15
Cone 6 – Reverse Lunges (each leg counts as 1) x10 or x15
Cone 7 – 4ct Hello Dollys x15 or x20
Cone 8 – Smurf Jacks x15 or x20

Mosey back to SP.

MARY
American Hammers x20 IC
Hand-Release Merkings x10 IC
4ct Flutter Kicsks x20 IC
Diamond Merkins x15 IC
Hello Dolly x20 IC
Wide Merkins x15 IC
Side Crunches, Rt x20 IC
Side Crunches, Lf x20 IC
Ranger Merkins 15 IC
American Hammers x20 IC

COUNT-OFF & NAME-O-RAMA
29 PAX

CIRCLE OF TRUST/BOM
Often we measure our sense of security and significance by our external circumstances…where we “are.” A stronger, truer expression is to look at the direction we are heading in. Our circumstances may be tough, but if keep our eyes fixed on God, and seek to live with honor and integrity we will find a strength and resilience we didn’t know we had access to. Conversely, we may be in a “good place” circumstantially, but if we don’t guard our heart and mind we will soon find life looses it’s joy and wonder. Bottom Line: Life is a pursuit, not a destination! What are your eyes fixed on? How can you help someone in your life shift perspectives?

MOLESKIN
Cold weather is creeping into to K-Town, but the PAX greeted it head on and did strong work this morning!

ANNOUNCEMENTS:

2 Year Anniversary THIS SATURDAY! Workout in the AM and party in the afternoon.
Online Q-Sign Up is live. Go to www.f3knoxville.com to sign up for November!

Remember Grace and Old Glory

October 25, 2017 Ribbed

THE SCENE: A cool, 44 degrees and clear and 31 men pull into the gloom that is the parking lot.

F3 WELCOME & DISCLAIMER

Welcome and you are here on your own volition and you know your hurts, please take care but push yourself and use proper form.

WARM-O-RAMA:

2 laps around the parking lot
20 Side straddle hop
15 Imperial squat walkers
15 (each) Baby arm circles front and back
10 Cherry pickers
Some of these and some of those

THA-THANG:

Form two lines

To the playground

Four rounds:

20 Decline Merkens
20 Box jump
20 Squats
20 Star jacks

The first man to the top of the poll competition Barby, Proton, Woodshack, and Smalls.
- Then everyone did 5 Burpees

Run to new parking area

Four rounds:
20 Merkens
20 LBC’s
20 Squats
20 dry docks

Run to flag pole

Side Crunches Rt. x20 IC
Flutter Kicks x20 4ct IC
Side Crunches Lft. x20 IC
Hello Dolly x20 4ct IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about the pain and sickness in our lives should remind us that this is not our home! We will one day stand before the Lord and hear those words, “Well done good, and faithful servant.” – we must remember that the Good and Faithful is not because we did those things, in fact, most of our lives are opposites of that. But Christ is the perfect sacrifice he died once and for all! It’s his perfect righteousness that we live under and are clothed by that God see! We didn’t earn it!

No Jabronis Allowed

October 23, 2017 Frank

THE SCENE: Darkish, gloomy, the air was almost as cold as the ice in my veins.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 laps around parking lot

Baby Arm Circles x20

SSH x15

Tempo Squat x15

Tempo Merkins w/ pause x5
THA-THANG:

Mosey to the Cloud
ELEVENS
- Deck Squat Burpees
- V-Ups
Mosey to Pavillion
- Battle Buddy
  - One does wall sit and holds other’s feet
  - Other does 10 merkins, then switch, then 8,6,4,2
Mosey to Cardiac
Escalators
- 10 burpees
- 10 burps, 15 plank jax
- 10 burps, 15 plank jax, 20 merkins
- 10 burps, 15 plank jax, 20 merkins, 25 squats
Side plank taps in cadence (10 each side)
Mosey to AO
Doras across parking lot
- One parter does alternate leg burpees while other runs across lot, 6 tuck jumps, then runs back and switch.
- Accumulate 75 total alternate leg burpees
Circle of Core
- Hello Dollys in cadence x20
- Suitcases in cadence x20
- Tempo merkin w pause x3

COUNT-OFF & NAME-O-RAMA
Guppy, Too Late, Smalls, Cap’n Crunch, Doublewide, Anchorman, Butterfly, Pusher, Snitch, Neutron, Booster, Big Bird, Ponzi, Proton, Quickbooks, Charmin, Rusty, Rainbow, Woodchuck, Code Brown, Ribbed, Star Brite, Cat Gut, Flanders, Fabio, Jenner, Compost, Umbro, Bunny, Gibbler, Frank, G-6
CIRCLE OF TRUST/BOM:

“Familiarity is a danger for the church even today. The moment we become comfortable and over-familiar with our own culture, we tend to disregard those who are foreign to our ‘family.’

In order to be a High Impact Man, you need to be out of your comfort zone

Challenge: Bring someone who you have nothing in common with to F3. If they won’t come, share a meal with them

Take The Hill, Dominate Your Monday.

October 16, 2017 Steam

THE SCENE: Windy, cool, & a 100% chance of iron sharpening iron.
F3 WELCOME & DISCLAIMER:

Welcome to F3! Fitness -Fellowship – Faith
My name is Steam and I’ll be your Q this morning!
I am not a professional – I don’t know any injuries you may or may not have, so if you need to modify any of the exercises we do this morning feel free to do do but always give 100%
I need 3 things from you this morning!
- PUSH YOURSELF – you came here to get better this morning – you absolutely have what it takes to succeed this morning – unleash it.
- PUSH THOSE AROUND YOU – IRON SHARPENS IRON – the man on your left and right is counting on you for their safety and to push them to be better men!
- ALWAYS GIVE 100% – You owe it to yourself to go had this morning and fight for every breath like it’s your last. You’re here this morning because you wanted to be a better man than you were yesterday – EARN IT!

WARM-O-RAMA:

Side-Straddle Hop (SSH) – in cadence
1. 25 x 4
The Rockett – in cadence
1. 15 x 4 count
The Cherry Picker – in cadence
1. 10 x 4 count
The Merkin – in cadence
1. 10 x 4 count
5 Burpees On Your Own!

THA-THANG:

Mosey (with flag of course) to Bottom of Everest, THE Mt. Everest
- Halt halfway –> 10 squats in cadence (Al Gore until 6 is up)
- Upon arrival at bottom of Everest –> 10 second rest/catch breath (Al Gore until 6 is up)
- SSH: 15 x 4 – in cadence
Take The Hill (Part 1)
- Charge the hill with the flag (duh) all the way to the top (Al Gore until 6 is up)
- Plant flag between 2 temporary high beam lights provided by Steam
- Charge back down hill – leaving flag up top (Al Gore until 6 is up)
Take The Hill (Part 2)
- Maneuver under enemy watch/fire
- Steam sets scenario where the hill much be taken from the enemy – maneuver accordingly.
- Zig-zag sprint up the hill
- Stop 1
  - drop down in push up plank –> 10 x 4 merkins in cadence
  - Back up
- Stop 2
  - drop down in push up plank –> 10 x 4 plank jacks
  - Back up
- Bear Crawl 25 meters –> sprint the rest of the way to the top (Al Gore until 6 is up)
- @ Top
  - Merkin: 10 x 4 in cadence
- Back Down Hill (Hold Al Gore until 6 is up – make sure every man is accounted for)
- Merkin – 10 x 4 in cadence
Take The Hill (Part 3)
- Zig-zag sprint up hill
- Stop 1
  - Drop down in push up plank –> 10 x 4 merkin in cadence
  - Back up
- Stop 2
  - PAX on their 6 –> 10 x 4 flutter kick in cadence
  - Back up
- Sprint zig zag –> line up shoulder to shoulder
- CHARGE THE HILL! (100% all out)
- 15 second breather
- The Squat –> 15 x 4
Mosey Back To AO
- Flag in front (in between 2 single file lines of PAX on either side of the road
- American Indian run for both lines (flag stays out front)
- Cadence Call by Steam
  - F3 –> Good For You –> Good For Me (x2) –> All Day –> Everyday –> No Man –> Left Behind –> F3 –> F3
- Halt halfway
  - 20 x 4 squats in cadence
- Down new patch to car parking lot –> AO
- Circle up
- 20 x 4 SSH in cadence
Finishing Strong
- Line up shoulder to shoulder at one end of the parking lot AO
- 80% sprint all the way across
  - 10 burpees on your own
- Bernie Sanders 70% all the way back
- 10 x 4 SSH in cadence
- Sprint all the way across
  - 10 x 4 merkins in cadence
- Bernie Sanders all the way back (100%)
- Burpee in cadence
  - one element at a time
  - 5 total
- Karaoke all the way across (100%)
  - 10 x 4 merkin in cadence
- Bernie Sanders all the way back (100%)
- Line up shoulder to shoulder in incline push up plank along curb
  - Starting from Right —- > Left: each man does one Merkin going down the line
- Recover –> Bear crawl halfway across –> 100% sprint rest of way across
- Line up shoulder to shoulder in incline push up plank along curb
  - Starting from Left –> Right: each man does one Merkin going down the line
- 100% Sprint Back
THE CORE
- Flutter Kick: 25 x 4 count in cadence
- American Hammer: 15 x 4 count in cadence
- Hello Dolly: 25 x 4 count in cadence
- ATMs –> Cap’n Crunch Leads ATMs to finish strong
  - 15 x 4 count shoulder taps
  - 10 slow merkins
  - 10 fast merkins

MARY:
Heavy breathing
COUNT-OFF & NAME-O-RAMA
35 PAX – 1 FNG: “Ma’am”
CIRCLE OF TRUST/BOM:
“Periods vs. Commas”

The enemy tries to place periods in our life (death of a family member, a hard time, loss of job or loved one, tragedy like Vegas shooting, etc) that insinuate the game is over, that’s the end of the story. God looks at that and turns it into a comma instead, allowing whatever hard or difficult thing we’re going through or experiencing to not be the end of the story, just more of a pause as he carries us through to the “next part of the sentence” or stage of life.
Whatever periods you have experienced in your life and may be experiencing now –> God will turn that into a comma and carry you through.
Your story is not over. The is not the end. What seems like a unsurpassable period in your life is not the end of the story. Trust God to turn it into a comma and help you realize that there is more to come. You were made for more than to just be defeated by whatever period the enemy has put in your life.
MOLESKIN:
http://www.newlifeknoxville.org/portfolio-items/nlg-108-deliver-us-from-evil/

HIM by Detention

October 4, 2017 Woodshack

THE SCENE: 55, clear with a hint of gloom. 26 PAX including 2 FNGs that did awesome despite all the burpees
F3 WELCOME & DISCLAIMER

done while jogging in place
WARM-O-RAMA:
Pax line up on sideline: Jog across and back, plus 20 merkins, 20 LBC, 20 squats all IC and 10 burpees OYO . RInse and repeat 2 more times
THA-THANG:

High Knee skip to the PAVALON, that’s right Lazy Boy, the PAVALON!

P1 does bench pull ups while P2 does 10 burpees, switch x4 sets
Duck Walk from Pavalon to the cloud for 7’s Body builders and BBS
Mosey to the new paved trail. New part of RT 66. 1st light post-1 burpee, 2nd light post-2 burps, all the way up to 8 burps. You get the picture
Mosey back to the AO for BOMBS. Time ran out for the squats but with all that we did, we got some good hump day work in!

MARY:
no may needed as we worked in abs along the way
COUNT-OFF & NAME-O-RAMA
Insert PAX Count & FNG Name
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
HIM…..HIgh Impact Man but as detention said so well on one of his Qs. HIM also stands for:

H= Humble. Be humble and don’t put your self first. I= Invest, invest in others that surround you. As we invest in our selves during the workout, hopefully it will give us the ability to invest in others. M= Mentally Tough. You have to be Mentally tough and be strong to be humble and invest in others. This is always on my mind ever since Detention talked about being a HIM one morning. Its something I take we me everyday and try to apply in all that I do.

THANK YOU DETENTION!! You are a HIM
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.