THE THANG
- SSH x20 (IC)
- Cherry Pickers 4 count x 15
- Imperial Walkers 4 count x20
Carolina Dry Docks
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Sprint ->
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Big Boys
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Burpees
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<- Sprint
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Superman/Swim
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Plank Jacks
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Sprint->
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Flutter Kicks
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MARY
Fitness. Fellowship. Faith.
THE THANG
Carolina Dry Docks
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Sprint ->
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Big Boys
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Burpees
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<- Sprint
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Superman/Swim
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Plank Jacks
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Sprint->
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Flutter Kicks
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MARY
THE SCENE
38 and Clear
Welcome & Disclaimer
THE THANG
COP
SSH x30 IC
Windmill Merkins x10IC
Cherry Pickers x10 IC
Arm Circles Forward x12 IC
Arm Circles Backward x12 IC
Mountain Climbers x15 IC
Mosey to curb and partner up in teams of 3
Triple Sprints #1, Upper Body
2 men at Cone 1 (orange cone) and 1 man at Cone 2 (orange cone). One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone, stopping in the middle at the yellow cone to do 3 burpees. Then man at Cone 2 runs to Cone 1 while other men do exercises. First man now runs to Cone 2. Rinse and repeat for 8 minutes.
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = CMU BOR / CMU Press
Mosey to road in front of Asylum
– Stop half-way, 4ct Merkins x15
Triple Sprints #2, Abs
Same as before except:
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dolly
Mosey to hill in front of the Asylum
Lt. Dan’s Revenge
Start at base of hill. Perform 1 Lt. Dan (2 squat, 4 lunges), run the hill. Rinse and repeat adding 1 Lt. Dan each time then back down (i.e. 2/4, 4/8, 6/12, 8/16, 10/20).
Mosey back up to road in front of the Asylum and form into 4 groups.
Bumper Circuit
One group at cones 1-3, two groups at cone 4. When Q says “go” one team at cone 4 makes the loop up the stairs, down the road and back down the other set of stairs to cone 1. All other groups do the exercise at the cones, alternating between the exercises. When the group running gets to cone 1 all the groups shift and the group at Cone 4 runs the loop. Rinse and repeat.
Cone 1 – Dry Docks x10 / BBS x10
Cone 2 – Wide Merkins x10 / Squat Jumps x10
Cone 3 – Dive Bombers x10 / Hello Dolly x10
Cone 4 – Reverse Lunges x10 each leg / Superman Swims x10
Mosey to SP
Cash-Out
Flutter Kicks 4ct 25 IC
COT
Number off and Name-O-Rama (42 PAX, 5 FNGs)
BOM
Element of Authentic Manhood – Stewardship
Matthew 25:14-30
“For it will be like a man going on a journey, who called his servants and entrusted to them his property. To one he gave five talents, to another two, to another one, to each according to his ability. Then he went away. He who had received the five talents went at once and traded with them, and he made five talents more. So also he who had the two talents made two talents more. But he who had received the one talent went and dug in the ground and hid his master’s money. Now after a long time the master of those servants came and settled accounts with them. And he who had received the five talents came forward, bringing five talents more, saying, ‘Master, you delivered to me five talents; here I have made five talents more.’ His master said to him, ‘Well done, good and faithful servant. You have been faithful over a little; I will set you over much. Enter into the joy of your master.’ And he also who had the two talents came forward, saying, ‘Master, you delivered to me two talents; here I have made two talents more.’ His master said to him, ‘Well done, good and faithful servant. You have been faithful over a little; I will set you over much. Enter into the joy of your master.’ He also who had received the one talent came forward, saying, ‘Master, I knew you to be a hard man, reaping where you did not sow, and gathering where you scattered no seed, so I was afraid, and I went and hid your talent in the ground. Here you have what is yours.’ But his master answered him, ‘You wicked and slothful servant! You knew that I reap where I have not sown and gather where I scattered no seed? Then you ought to have invested my money with the bankers, and at my coming I should have received what was my own with interest. So take the talent from him and give it to him who has the ten talents. For to everyone who has will more be given, and he will have an abundance. But from the one who has not, even what he has will be taken away. And cast the worthless servant into the outer darkness. In that place there will be weeping and gnashing of teeth.’
You get one life. You get one shot at the work and relationships in your life. Don’t be a consumer. As HIMs our call is to stewardship, to taking what we have been giving and multiplying it for the glory of another. It’s counteractive, but this is where real joy come from! We find our lives as we give them away.
THE SCENE
55 and cloudy
Welcome, disclaimer and explanation of day (workout + Q101)
THE THANG
COP
– SSH 4ct 30x (IC)
– Squats 4ct x20 (IC)
– Dive Bombers 15x (IC)
– Reverse Lunges x10 (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)
Partner up with Battle Buddy and line up along the curb
Grinders
1st Battle Buddy lunges to the first cone, then sprints to second cone, does 5 reps of the exercise while Battle Buddy 2 is jumping air rope. Switch.
Each round increase by 5 reps until each man does a total of 20 reps. Three rounds:
– Rd 1 = Ranger Merkins (hands at should width, elbows in)
– Rd 2 = BBS
– Rd 3 = Froggy Squats
Mosey to field opposite the soccer fields
Nickel and Dime Hill Runs
Battle Buddies alternate between…
– 1st Battle Buddy raccoon crawl to the base of the hill, run up the hill, back down the hill, then run backwards up the hill and do 10 fairy jumps, run around back to the start (2nd Battle Buddy alternates flutter kicks and superman swims x15 each)
– Switch
Rinse and Repeat 4x (each man 4 trips)
Pyramid of Pain
Circle up. We are going to do the following exercises together adding an exercise each round (ending with doing all 5 together).
Exercises (x20 of each):
Run up hill!
Run up hill
Mosey to SP
ABS
Dealers Choice…
Woodshack – Jay Lo & Pickle Pounders in honor of Hooker’s wedding!
Zygote – Boat Canoe
COT
Number off & Name-O-Rama (37 PAX, 3 FNGs)
BOM
As iron sharpens iron, so a friend sharpens a friend (Proverb 27:17 NLV)
Notes from Q101
Most important thing: It’s Not About You!
– Your #1 job as Q is the safety of the PAX.
– Men have shown up early and are trusting you to challenge them and keep them reasonably safe.
PLANNING
Not just the exercise, but the explanations, transitions and your BOM
– Explanations and transitions can make or break a workout!
Think through the following when planning your exercises:
– Weather (not just the day of, but the days before)
– Amount of day light
– Size of the PAX (make thing scalable)
– Fitness levels in the PAX
Equipment needs
– Cones, light sticks, CMUs, etc.
ELEMENTS
Strength
– Push, pull, core and leg
– Goal: tax each of the four major muscle groups
Cardio
– Sprints and distance
– Goal: elevate the heart rate and maintain it
PRACTICE
Make sure YOU can do the exercises properly
PRACTICE, OUT LOUD, THE CADENCE!
EXECUTION
Talk up the morning on GroupMe. Let the PAX know you are excited to lead them.
Show up early!
Be energetic (you don’t have to be Richard Simmons, but
Always wear a watch
USE PROPER CADENCE
This seems small…it isn’t. The cadence creates a very real synergy for the group.
Proper cadence is:
– “The Next Exercise is ______________________”
– Clear and concise command
– PAX repeat exercise name to demonstrate understanding
– “Starting Position … Move”
– “Starting Position” is the information
– “Move” is the command
– Pause between info and command, to assist with understanding
– “In Cadence … Exercise”
– “In cadence” is the information
– Not all exercises are in cadence
– PAX repeat back “in cadence” to demonstrate understanding
– “Exercise” is the command
– Signals PAX it is time to begin
– Pause between info and command, to assist with understanding
– “1, 2, 3” then PAX calls rep
– Your cadence MUST match the called exercise
– Not all exercises are performed at the same cadence
– Your count matches the body movement
– PAX call the rep number in place of “4”
– Change your voice inflexion on last rep
– Signals to the PAX that we are ending
– Important to keeping morale and order
– “Recover”
– At the end of the called exercise you call “Recover”
– Important command to let everyone know we are finished
– During the workout, engage the PAX
– Have PAX count off for rest times
– Use men’s F3 names
– Laugh, remember…this is supposed to be hard, but it’s also supposed to be fun.
– If you can’t do it, don’t Q it.
– This doesn’t mean you have to be the strongest and fastest, just that you can execute the exercise properly
– NEVER leave a man behind
– This is important when moving around the AO. If the PAX gets stretched out we loose cohesion.
– If you feel the group stretching out, circle back (i.e. wagon wheel) or stop and do a few reps of an exercise (i.e. merkins, squats, etc.)
F3 Welcome & Disclaimer
BLIMPS:
5 Burpees
10 Lunges each leg
15 Imperial Walkers
20 Mericans
25 Plack Jacks
30 Squats
4 CORNERS:
PAX separates in the 4 corners of the parking lot. There was 1 exercise in each corner. When traveling East and West the PAX Bear Crawled to the next station. When traveling North and South the PAX crab walked to the next station. After the 4th station the PAX back peddled the hill.
1st Corner 10 Dive bombers
2nd Corner 20 180 Squat Jumps
3rd Corner 10 Burpees
4th Corner 20 Jumping lunges
BLIMPS:
5 Burpees
10 Lunges each leg
15 Imperial Walkers
20 Mericans
25 Plack Jacks
30 Squats
Mosey to the Playground parking lot and partner up for DORA: Pax 1 One began working on the exercise while Pax 2 ran a lap around the parking lot. Rinse and repeat until the reps were complete.
75 Mtn Climbers
100 Jump Squats
200 Hip Thrusters
Mosey back to the AO and circle up:
Boat Canoe
12 Double leg circles, clockwise, then counterclockwise
12 Single leg circles, rotate in, then rotate out.
BOM:
1 Timothy 4:8 “ or 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.”
Make sure that you have a full spiritual tank to pour out to your family, neighbors and co workers. We are not designed to live this life in our own strength. Quickbooks revealed how he could recall exactly how many F3 workouts he did last year but was really convicted about how he has not pursued the Lord with even half the same vigor.
God desires relationship with us and that we might pursue him. We must give him time to have a relationship with him.
Isaiah 55:6 “Seek the LORD while he may be found; call upon him while he is near;
THE SCENE
44 and Clear
Welcome & Disclaimer
THE THANG
COP
SSH x25 (IC)
Form two lines and mosey to Everest. Stop at front parking lot
– Windmill Merkins x10 (IC)
– Squats x20 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)
– 10 Burpees
Warm-up at Everest
Start at the base of Everest. Perform the following:
– Rd 1: 10 Count, 10 Merkins, run up Everest, 2 Froggie Squats
– Rd 2: 20 Count, 20 Merkins, run up Everest, 4 Froggie Squats
– Rd 3: 30 Count, 30 Merkins, run up Everest, 6 Froggie Squats
– Rd 4: 40 Count, 40 Merkins, run up Everest, 8 Froggie Squats
Mosey to field on Northshore side of the Asylum. Once there, form two groups.
The Kraken
Group 1
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 x30
– Cone 2 – Narrow Squats x30
– Cone 3 – 4ct Flutter Kicks x20
– Cone 4 – Star Jumps x30
– Cone 5 – 4ct Shoulder Taps x20
– Cone 6 – Reverse Lunges (each leg counts as 1) x30
– Cone 7 – 4ct Hello Dollys x20
– Cone 8 – Smurf Jacks x30
Group 2
Start at cones. Complete 30 reps of the exercise then shuttle run. Repeat, each round subtract 5 reps and add one shuttle run each time.
– Rd 1 = Superman Swims
– Rd 2 = BBS
Switch after 8 minutes.
Mosey to SP. Stop at half-way, circle up and do the following:
– 10 Burpees, 10 BBS
– 8 Burpees, 8 BBS
– 6 Burpees, 6 BBS
– 4 Burpees, 4 BBS
– 2 Burpees, 2 BBS
MARY
4ct Flutter Kicks x25 (IC)
ATMs
COT
Number off and Name-O-Rama (43 PAX, 4 FNGs – Baby Face, Curves, Putt-putt, Sk8town)
BOM
One of the reoccurring themes of Western civilization is the pursuit of comfort and convenience. Down time isn’t bad, everyone needs time to recharge, recalibrate and refocus, and there is no sense in making something harder than it needs to be. But when we seek to eliminate all discomfort and struggle we loose something…the growth that comes from overcoming adversity. There is a reason that most champions have notoriously difficult training regimes, without challenge there is no growth.
Fredrick Douglass (1818-1895) was an African-American social reformer, abolitionist, orator, writer, and statesman. After escaping from slavery in Maryland, he became a national leader of the abolitionist movement in Massachusetts and New York. Rather than allowing those evil circumstances to define him, he allowed them to strengthen him and gave himself to a higher cause. Read the strength in his words, “If there is no struggle, there is no progress. Those who profess to favor freedom, and yet depreciate agitation, are men who want crops without plowing up the ground. They want rain without thunder and lightning. They want the ocean without the awful roar of its many waters. This struggle may be a moral one; or it may be a physical one; or it may be both moral and physical; but it must be a struggle.”
Challenges change us. As former Navy SEAL Eric Greitens says in his book Resilience, “The magnitude of the challenge × the intensity of your attack = your rate of growth.” This is true not only physically, but mentally and spiritually. HIMs are men that push against the status quo, both externally and internally. They wake each day looking for ways to get better and make their world a better place. They recognize it requires sacrifice, but count the cost and move forward. HIMs are able to see past the immediate challenge to the greater purpose that guides them.
MOLESKIN
This PAX was pumped and ready this morning! Mummblechatter was high and everyone gave 100% the whole time. For YHC, this was a special one. The men of F3 Knoxville have been inspiring me for a little over a year now, and show absolutely no sign of letting up. Everyone once in a while you get to be a part of something special…F3 Knoxville is one of those times.