F3 Knoxville

Tag: Frenchie

A Little Variety

THE SCENE: Perfect weather – mid 50’s, no wind

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 25

Tempo Squats IC x 10

Cherry Pickers IC x 10

Merkins IC x 10

THA-THANG:

Ring of Fire with a few exercises thrown in there that we seldom do. 10 stations set up in a circle; spread out evenly between the stations; do exercise listed at each station for 45 seconds and then rotate to the next station; 30 second rest in between. Threw in a couple moseys and some lunges to the middle of the circle for variety. Exercises at the stations were as follows:

  • Kraken Burpees
  • Sweat Angels
  • Around-the-clock Merkins
  • Box Cutters holding rock in the air
  • Bobby Hurleys
  • Punch-up Merkins
  • Iron Mikes
  • Flutter Kicks holding rock in the air
  • Diamond Merkins
  • Ski Abs

Run up Little Baby Hill twice. Do 2 burpees at the top each time.

MARY:

Side Crunches – 15 each side

ATM’s

COUNT-OFF & NAME-O-RAMA

32 strong – No FNG’s

CIRCLE OF TRUST/BOM:
I was reminded of 2 important truths in my life during the Mountain Man Memorial March this past weekend.

  1. When I am focused on my own individual circumstances, I lose the ability to serve others.
  2. I need brothers surrounding me, especially during the difficult, painful times.

I was reminded of those lessons during the physical activity of rucking, but they are applicable to all aspects of life. If we are so focused on our own circumstances, we can’t be there to lift up our brothers. We can’t be present for our wives and for our children. We can’t serve others the way that God is calling us to serve.

During those difficult seasons of life, our natural tendency as men is to isolate ourselves. But more than ever, that’s when we need our brothers. We all experience peaks and valleys, and when we’re in the valley, we need a strong-hearted brother to help us get back up on our feet. As HIM’s, we need to be the men reaching out to help our fellow brothers………….and we should be humble enough to realize that we will inevitably find ourselves in the valley at some point and be in need of our brothers to lift us back up.

BLIMPS with a side of Aiken Legs

THE SCENE: warm and breezyF3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 10 baby arm circles (forward and backwards)
  • Michael Phelps
  • 15 tempo squats
  • 15 tempo merkins
  • 10 rockettes
  • 10 windmills
  • THA-THANG:
  • BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats
  • BLIMPS on way to soccer field and run 2 sprints
  • BLIMPS on way to steps for Aiken Legs
    • 20 box jumps
    • 20 squats
    • 20 lunges
    • 20 Iron Mikes
    • 20 squat jumps

BLIMPS to soccer field and run two sprints

Merkin, Squat, BBS and CDD suicide ladder
MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Rest – find time to rest.  Find time to recharge so you can lead your family, lead at work, and lead your friends well.  Don’t get burned out.  Whatever it is that recharges your batteries, go and do it.
MOLESKIN:

ANNOUNCEMENTS:
Find a team for Hardship Hill

Climbing the ladders

THE SCENE: 40 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey around the outhouse

3 rounds of Tababta

  • Jumping lunges
  • Lizard hops
  • Squat tuck jumps
  • Handstand kicks

THA-THANG:
Agility ladders on the tennis courts, 5 rounds of each exercise

  • 1 foot per square
  • 1 hand per square
  • 2 feet per square
  • 2 hands per square
  • Icky shuffle
  • Hand icky shuffl
  • Lateral 1 foot per square
  • Lateral 1 hand per square
  • Lateral 2 foot hops
  • Lateral 2 hands per square
  • Lateral Merkins each square
  • 2 hops forward 1 hop back
  • Merkins inside outside

MARY:

We were gonna repeat the Warm-o-rama but had to settle for one round of John Travoltas

COUNT-OFF & NAME-O-RAMA

16 total. Welcome FNG Wagon Wheel
CIRCLE OF TRUST/BOM:

Intensity – the quality of being intense.  Synonyms for intensity – strength, power, potency, force.

We can talk all day long about what level on intensity we bring to an F3 workout and how someone should step it up or step it down.  However, what level of intensity are we taking when it comes to:

  • Work?
  • Family?
  • Friends?
  • Kids?
  • Faith?

We need to increase our level of intensity in all these and stop being selfish.  We need to put God first, everyone else second, and ourselves third.

MOLESKIN:
We tried something new that I have never done at an F3 workout.  Internally you worry that it won’t be good enough, or that it won’t work out like you have planned.  But in the end the PAX had fun, got a little sweaty, and did some really good work.  That is all that matters.  #ISI

PS there were a lot of other drills for the agility ladders but we ran out of time.

ANNOUNCEMENTS:
Hardship Hill OCR May 19

April Showers

THE SCENE Cold Wet Rainy and Beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hop 25X

Tempo Squats

Switch foot x20

High Knees/50% sprint

High Skips/50% sprint

100% sprint
THA-THANG:
Find a battle buddy

Wheel barrel 15 steps on hands/10 derkins/switch until you reach the other side

10 merkins/10 mountain climbers/50% back

Bear crawl/Broad jump/half way switch with partner to the other side

10 merkins/10 mountain climbers/50% back

Man Carry/Fireman Carry/Lunge to halfway and switch.

10 merkins/10 mountain climbers/50% back

Catch the Fox (no one did)

Mosey to the Pavilion.

15 pull ups/15 dips/15 derkins/ Partner side straddle hop until complete and switch

Mosey to playground

15 box jumps/15 dips/15 derkins/Partner big boy sit ups until complete and switch

Mosey to the hill

Partner does merkins/Partner runs to top and does 10 merkins switch until you hit 100

Mosey to the top of cardiac/Partner big boy/ Partner run to bottom and do 10 merkins and switch

Mosey to bottom of cardiac/Hug partner and tell him Jesus loves you.

10 burbees and run to the top and back to AO

Cash out with American hammers and count it off

COUNT-OFF & NAME-O-RAMA
28 men no FNGs
CIRCLE OF TRUST/BOM:
We get the opportunity to wake up everyday to die to self, serve others and put others first and you last.  Get comfortable with being uncomfortable.

Classic remix

THE SCENE: 24 showed up for Cool, clear and just plain awesome weather
F3 WELCOME & DISCLAIMER

WARM-O-RAMA: SHH X20
5 burpees
Cherry Pickers x5
mericans w/holding cadence x10
Rockets x10 3-ct

Tha Thang:
Mosey Up the road stopping at guardrail and doing:
10 declines, 20 dips, 30 shoulder touch inclines. x3
Flutter kicks while 6 catches

Mosey to the middle of the Matterhorn
At pole:
Bernie Sanders to cone, 3 burpees and mosey down
Bunny hop up, 3 burpees and mosey down
Bunny Sanders up, 3 burpees and mosey down
Bear crawl up, 3 burpees and mosey down
Frog jump up, 3 burpees and mosey down
Bear jump up, 3 burpees and mosey down

repeat x2

Jailbreak to the pavalon:
5 pull ups, 10 dips repeat for 3 mins.

Mosey to AO
Stopping at every light pole for 10 merkins.

MARY:
Ring of fire w/Al Gore hops x5
Side crunch holds
Scooter lead us in Flutters etc

COT and BOM:

“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”
1 Thessalonians 5:16-18 NIV.

MOLESKIN:
Good chatter today, 6 was never too far behind even with over 20 HIMs
ANNOUNCEMENTS:
Hardship Hill Sign ups