F3 Knoxville

Tag: Frenchie

The Sprinting Crab & Spinning Bear

THE SCENE: 38 degrees and clear.  Crispy

✓  F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH
  • 25 Flutters
  • 50 Lunges
  • 25 Gas Pumps
  • Mosey
  • 25 Scissor Kicks
  • Spinning Crab walks
  • Walk
  • Sprint
  • Walk
  • Spinning Bear Crawl

Spinning Crabs & Sprints & Spinning Bears (Loop):

14 stations along the Sophmore hill large loop.  The stations start repeating at station number seven.

  1. 25 Flutters / Lunge to next station
  2. 25 Gas Pumps / Mosey to next station
  3. 25 Scissor Kicks / Spinning Crab walk to next station
  4. Prep -recover Walk to next station.
  5. Sprint to next station (this was about a 100 yard sprint)
  6. Walk recover to next station.
  7. Spinning Bear crawl.

Then the stations repeat but now you are at the other side of the four cornered loop.  This was an AMRAP. We averaged at about 1.5 laps.

MARY:

My beloved deconstructed burpee crazyiness.   The burpee machine.

  1. Planks
  2. Merkins
  3. Frogs (in plank , bring feet to hands and back to plank)
  4. Squats
  5. Squat Jumps
  6. Star Jacks

These six stations are evenly fanned out around a light pole.  Two men at each station do the exercise until they are tagged.  The group at station one run to the light pole tag it and run to next group to start doing their exercise. Each time station one gets tagged we all take 5 steps backward.  Thus making the length and repetitions of the exercise longer because you don’t get tagged as often.

CIRCLE OF TRUST/BOM:

Read Psalm 103.

FNG Slip-n-slide Welcome!

DORA, Noonan, and Burpees

THE SCENE: Mostly Cloudy, 41°F, Feels like 37°F, Humidity 82%, Wind 6mph from SW – Thanks Frenchie
F3 WELCOME & DISCLAIMER – Killed it
WARM-O-RAMA:
Zero Burpee Warm-up. Always a favorite.

0xBurpees, 20xSSH, 2xBurpees, 10xWindmills, 4xBurpees, 10xLBAC fw&bk, 6xBurpees, 10xTempo Squat, 8xBurpees, mosey towards Sophomore Hill, stop for 20xflutter kicks, mosey some more, 10xBurpees
THA-THANG:
At Sophomore Hill, grab a battle buddy for some original DORA 1-2-3:

  • 100xMerkins
  • 200xBBS
  • 300xSquats

Mosey over to the coupon pile and grab one for a new exercise: The Noonan (Description per Exicon: Running up stadium stairs with a ruck on. Any form of weighted ruck or coupon up and downstairs. In Honor of F3 Naperville’s Steve Keough (F3 Noonan) who suddenly passed away while rucking.)

In honor of the passing of F3 Noonan just 2 days after he turned 50, we completed 50 collective trips up and down the stairs to the sports building with our RESPECT PAX leading the way. During this exercise I asked everyone to take a moment of silence to meditate on how blessed we are to have our health and to pray for those that don’t.

Mosey with your coupon over to the stadium. At the bottom of the hill perform the following starting with 10 reps of each and adding 10 reps after each round:

  • CMU Curls
  • CMU Tricep Extensions
  • CMU Swings

Run to the top of the Stadium Hill and perform 5 burpees to complete one round. Repeat adding reps until time was called.

MARY:
Mosey back to the shovel flag.
COUNT-OFF & NAME-O-RAMA
26 HIMs; 3 Ruckers and 23 Boot Campers
CIRCLE OF TRUST/BOM:
My favorite verse for quite a long time has been:

“And we know that all things work together for good to those who love God, to those who are the called according to His purpose.” Romans 8:28

Although this is my favorite verse, I used to apply it the wrong way. This verse does not guarantee that everything that happens to us in this life will benefit us in this life. It means that even when bad things happen to us in this world, if we maintain our faith and love in God, those things will benefit us in the life to come. The Bible does not teach that prosperity is something guaranteed to Christians, quite the opposite is true. We will be tried and persecuted in this life, but through those trials and tribulations we will grow closer to God. The things in this world are fleeting and ultimately meaningless if we don’t maintain our faith in God.

MOLESKIN:

Shoutout to all of our PAX that have earned RESPECT. You don’t know how much us young bucks envy the fact that you are still out here pushing us to get better. You have something that we may never have, but that we all hope to have when we are 50+.

It’s been awesome seeing JUCO grow as much as it has this last year. We’ve added JUCO: Rush on Wednesdays at 0515 and are still testing out JUCO: Ruck on Mondays at 0500. Come get ya some!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

JUCO – Rid me of myself

THE SCENE: Rain. Water everywhere……. 60F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Twinkle Toes  (IC) 4 CT x 15

4×4’s  x5 OYO –  Burpee into plank / 4 merkins / 4 single mountain climbers / up repeat

V-up roll up – x10 OYO BBS with a crunch in-between 

THA-THANG:

Mosey to Corner #1 

40 Squats

30 Merkins

20 Big Boy Situps

10 Smurf Jacks

Mosey to Corner #2 (Sophomore Hill – The Curb) 

40 Calf raises on curb

30 Tricep Dips

20 Rocky Balboas – 4 count 

10 Derkins

Mosey to Corner #3 ( stop to grab a coupon, head to far corner parking lot ) 

40 Curls

30 Tricep extensions while doing calf raises

20 Kettle bell Swings

10 Merkins each – left/right arm on block

* return coupon

Mosey to Corner #4

Surprise stop #1 for a round of Smurf Jacks and Jumping spiders. 

Surprise stop #2 for a round of bear crawl bumper cars (Kick-Flip)

Surprise stop #3 for a round of crab walking until saved by the butt slap (Mandolin)

40 American Hammers- Single count

30 Shoulder Taps – Single count

20 Twinkle Toes – 4 count 

10 Burpees

Mosey along Hardin Valley with a quick pitstop in the shopping center parking lot for some Flap Jacks 

*2 miles of soggy mosey logged*

MARY:

Mosey back to the AO for 3 rounds of ab burning Mary. (Flutter kicks, Heels to Heaven & Freddie Mercury) 

COUNT-OFF & NAME-O-RAMA
Anchorman, Spotter, Edit, Captain Obvious, Erector, Judge Judy, Mermaid, Mandolin, Mailbox, Kick-Flip, Finger Food, Sty, Slappy, Frenchie, Curveball
CIRCLE OF TRUST/BOM:

From Hillsong Worship – “ Lead Me to the Cross”

Lead me to the cross

Where Your love poured out

Bring me to my knees

Lord I lay me down

Rid me of myself

I belong to You

Lead me, lead me to the cross

This chorus has been stuck in my head for the last few months. I believe God put it there to remind me on an almost daily basis that I need to be led to the cross. That I need to give up and surrender to God. 

I definitely need to “Rid me of myself” because I would say that 95% of my day is all about me. When I realize moments of selfishness I quickly pray that I would not make everything about me. 

MOLESKIN:

Prayer requests:  Noonan’s family, Gump and Spotter’s mother who is going through cancer again, Mandolin’s job search, Mr. Pulte’s heart surgery on Monday the 10th. 

 

The little dipper amrap

THE SCENE: Crisp and cold in the high 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Moroccan Night Clubs, Tempo Merkins, Windmills, Little Baby Crunches

THA-THANG:
Mosey to Sophomore hill for 2-3 laps of circuit with:

10x T push ups

20x BBS

30x Flutter Kicks

40x Squats

50x Coupon Curls

Next Mosey to Quad area for 11s with Dips and Bobbie Hurley’s, Bear Crawls down the steps.

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” MLK  Even with all the evil and hardship in the world we have to keep moving forward and continue to be a light to the world to overcome darkness and trouble
MOLESKIN:
2 Corinthians 4:8-9
ANNOUNCEMENTS:
Forgot to ask

The Standard Route

THE SCENE: 21F Windy, felt like 16F
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and headed up the hill to McFee Park. We turned around at 2.5mi out and headed back the way we came.
COUNT-OFF & NAME-O-RAMA
Sparky, Erector, Frenchie, QIC-Archie
BOM/COT
Leave no man behind and leave no man where you found him. The COT at the end of the F3 workout is the most important part. I was reminded of this by Kick-flip last week at JUCO.
Lets review the three Fs
Fitness- encourage each other and keep each other accountable
‘for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come. ‘ 1 Timothy 4:8 https://my.bible.com/bible/59/1TI.4.8
Fellowship- Look for opportunities to connect with guys outside of workouts. Look to connect.
Faith- Remind each other of God’s love, and then reflect God’s character to the people around you as you live your life. Be a high impact man (HIM).