F3 Knoxville

Tag: G-6

Wednesday Funday

THE SCENE
34 and Foggy

 

F3 WELCOME & DISCLAIMER

 

WARM-O-RAMA
SSH x25 IC
Tempo Merkins x15 IC
Tempo Squats x15 IC
Baby Arm Circles Forward x12 IC
Baby Arm Circles Backward x12 IC

Two laps around the parking lot and line up along the curb.

 

THA-THANG
11’s
Run from one curb of the parking lot to the other.  At start point do 1 Jump Squat, at the far curb do 10 BBS.  Subtract 1 rep from squats and add 1 rep to BBS each time until you get to 10 Jump Squats and 1 BBS.  Once you finish, hold plank until everyone finishes.

Circle up.

Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:

– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:

  1. Burpees
  2. Dry Docks
  3. Narrow Squats
  4. Diamond Merkins
  5. High Knees

Mosey to base of hill near the parking lot.

Merkin Hill
Run up and down hill doing the following:

  • Start at bottom of hill with 10 Merkins, run to top
  • Top of hill 9 Merkins, run to bottom
  • Bottom of hill 8 Merkins, run to top
  • Top of hill 7 Merkins, run to bottom
  • Bottom of hill 6 Merkins, run to top
  • Top of hill 5 Merkins, run to bottom
  • Bottom of hill 4 Merkins, run to top
  • Top of hill 3 Merkins, run to bottom
  • Bottom of hill 2 Merkins, run to top

Top of hill 1 Merkins, run to bottom.  Once you finish, hold plank until everyone finishes.

Circle up again in the parking lot for Mary.

 

MARY
American Hammers x20 IC
Hello Dolly x20 IC
Superman Swims x15 IC
Side Crunches, Rt. x20 IC
Side Crunches, Lf. x20 IC
Flutter Kicks x20 IC

 

COUNT-OFF & NAME-O-RAMA
34 PAX

 

COT/BOM
Our mission is simple, “Plant, grow and serve small men’s workout groups for the invigoration of male community leadership.”  I believe all of us want to be better leaders, and that’s good…but not enough.  Desire with out action changes nothing.  If we want to be better leaders, we need to lead!  In big ways, small ways and every way in between.  That is one of the many things F3 gives us, the opportunity to lead.  The opportunity to grow.  Again, opportunity changes nothing unless it is seized.  The more we practice leading the more confident we are when the opportunity arises.  Today, seize every opportunity to lead presented to you.  That is how HIMs do it!

 

ANNOUNCEMENTS
2nd F at SoKno Taco Cantina
Powell launch THIS SATURDAY!
3rd F event – Kid workout in Mechanicsville

Submitted by Cap’n Crunch

Oh The Humanity

THE SCENE: Clear, 36 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 10 each direction
  • SSH x 25 IC
  • 10 Tempo Squat IC
  • 10 Merkin IC
  • Happy Jacks x 4 IC

THA-THANG:
Mosey around field to start point

Burpee Dan across field (1B: 4 lunge run back to start, 2B: 4 lunge run back to start, 3B: 4 lunge run back to start, 4B: 4 lunge run back to start)

Hindenburg Blimps: Four stations around field. Conduct exercise at each cone, sprint between each cone until back at start, begin next round. (Modified…it doesn’t spell blimp)

  • Round 1: 20 Lunges
  • Round 2: 30 BBS
  • Round 3: 40 Merkin
  • Round 4: 50 Squat

MARY:
Mosey to fountains. Flutter Kicks x 60
COUNT-OFF & NAME-O-RAMA
18 PAX: Frank, Pfeiffer, Steam, Tooth Fairy, Quarantine, Uncle Rico, Heisenberg, Savannah, Abort, Plunder, Swanson, G-6, Singlet, Quickbooks, Passport, Hang Tight, Manwich
CIRCLE OF TRUST/BOM:
F3 is a place to learn about leadership and we are encouraged by each other to lead. Take advantage of the opportunity to lead/Q. The brothers around you will support you. F3 is the lowest stress leadership opportunity  you will find.
ANNOUNCEMENTS:
Big Ball will be open on Saturdays starting 12/2/17!

Reading to the Kids

THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Side stratal hop 20
  • Imperial squat walker 10
  • Cherry Pickers 10
  • Baby arm circles 10

THA-THANG:

Escalator

  • Stop 1- 5 burpees
  • Stop 2- 5 burpees , 10 big boy sit
  • Stop 3 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers
  • At Cardiac:Berney Sanders to first bend, alligator crawl(10) bear crawl to second sprint to top
  • Stop 4 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s
  • Stop 5 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat
  • Stop 6 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat, 30 on a 3 cnt or 60  lbc’s
  • Reverse
  • Stop 6 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat
  • Stop 5 – 5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers , 15 Hand Release Merican’s, 20 froggy squat
  • Stop 4 –  5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers , 15 Hand Release Merican’s
  • Stop 3 –  5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers
  • Stop 2 –  5 burpees , 5 big boy sit
  • Stop 1 –  5 burpees

COUNT-OFF & NAME-O-RAMA
32
CIRCLE OF TRUST/BOM:
Typically when putting the kids to bed it is easy to let her do the bed time reading when I know I should share the responsibility.  Recently reading the daily devotional 4128-uncommen-being-better-husbands-and-fathers-daily it mentioned that kids who are read to by dad, according to a study by Harvard University researchers, have better-developed language skills than kids who were read to by mom.   It goes to show that easy way is not always the best way.

Waffle house shared afterwards that reading to his kids (oldest is 16) is still an extremely rewarding experience!

 

Fun Facts & Strong Backs

THE SCENE: A Character-Building 32 degrees; Cold hands, warm hearts, can’t lose.
F3 WELCOME & DISCLAIMER: Welcome to F3: Fitness – Fellowship – & Faith. My name is Steam and for the next 45 minutes I will be in charge and serve as your Q. I am not a professional – you are here on your own volition and I don’y 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 so for your own safety but always give 100%. This morning we will sound off loud and we will not accept anything less than 100% from ourselves and our PAX. Aye? This is the standard this morning – we will meet and exceed it for all 45 minutes.

WARM-O-RAMA:
*** “G-6: What is your favorite Thanksgiving food?” –> Ask 1 member of PAX what G-6’s favorite Thanksgiving food is.

I. Side-Straddle Hop (SSH): 20 x 4 in cadence

Repeat *** with different PAX member(s)

II. Cherry Picker: 20 x 4 in cadence

Repeat *** with different PAX member(s)

III. Baby Arm Circles: 12 x 4 forward in cadence & 12 x 4 backward in cadence

The Merkin: 15 x 10 in cadence

THA-THANG:
Mosey to WFP (World’s Fair Park) amphitheater with Flag out front (FNG Caleb carried flag)

  • PT –> take a lap around amphitheater with a battle buddy –> PT –> take a lap with a NEW battle buddy
  • Each lap –> each battle buddy shares an interesting fact about themselves
  • 4 laps & 100 reps
    • (1) The Incline Merkin: 25 x 4
      • Take a lap w/Battle Buddy around the amphitheater
      • Back to amphitheater –> ask 1 member of PAX to share the interesting fact they learned on the lap
    • (2) The Squat: 25 x 4
      • Take a lap w/new battle buddy
      • Back to amphitheater –> ask another member of PAX to share the interesting fact they learned on the lap
    • (3) The Ground Pounder: 25 x 4 (Forearm plank –> up to push up plank 1 hand @ a time –> back to elbow plank 1 hand @ a time)
      • Take a lap w/new battle buddy
      • Back to amphitheater –> ask new member of PAX to share interesting fact they learned on the lap
    • (4) The Little Baby Crunch: 25 x 4
      • Take a lap (all PAX together) –> hold @ top of amphitheater
    • BOM (Pt. 1)
      • Q asked PAX: “Why have I been asking questions all morning?
      • 3 things: Ask – Listen – Remember
        • If you know and remember who’s on your team – you’ll find that coming out here and doing this crazy thing called F3 becomes a lot more meaningful but a ton more fun. Aye? Know your PAX, the man to your left and right, they’re out here, locked and loaded at 5:30 just like you.
    • Run up by Big Ball (flag out front – Caleb) to Bridge across WFP
      • 2 columns facing across the bridge
      • Mosey across bridge –> every rectangular concrete plant holder = 10 x 4 squats
        • have different member of PAX call it in cadence each time
      • Form up in 1 line @ end of bridge (flag out front -Caleb)
    • Motivational Cadence Call Mosey Back to AO
      • (1) F3! –> PAX repeats –> Good For You! –> PAX repeats –> Good For Me! –> PAX repeats
      • (2) All Day! –> PAX repeats –> Everyday! –> PAX repeats
      • (3) 1, 2, 3! –> PAX repeats –> I Love F3! –> PAX repeats –> 4, 5, 6! –> PAX repeats –> Pickin Up Sticks! –> PAX repeats –> 7 and 8! –> PAX repeats –> F3 is Great! –> PAX repeats –> 9 and 10! –> PAX repeats –> Let’s Do It All Again! –> PAX repeats
      • Repeat # 1 – 3 at Q’s discretion
    • Arrive @ Field Across from AO –> Take The Field!
      • 150% –> your 100% is not good enough because you are better than your 100%, aye? You can do better than 100%, you have what it takes! TAKE. THIS. FIELD.
      • All out 150% sprint across the field to AO

MARY:
Caleb was the only FNG Big Ball had this morning. Putting the new guy in charge of something so sacred – the American Flag that always stays out front when we mosey and goes with us wherever we go – (I believe) helped him become more comfortable and integrated @ his first time @ F3.
COUNT-OFF & NAME-O-RAMA
PAX Count: 14 + 1 FNG
CIRCLE OF TRUST/BOM: (Pt.2)
Proverbs 11:14 –> “For lack of guidance a nation falls, but victory is won through many advisors.”

This is a call to action. When you look around at our world today – our nation is falling and it’s sad. Because there is a clear lack of guidance. we, men in F3, are called to be HIM = High Impact Men. Your nation needs you, your family needs you, your community needs you, F3 needs you. Take charge and be a leader. You are all leaders in some capacity whether you realize it or not. We found out earlier that when you know who’s on your team it’s a lot easier to embrace the suck knowing who’s beside you going through the same thing. Along with that – we are all cops. A cop is someone who upholds the law and holds others accountable to the law. Who’s the cop in your life? Who holds you accountable and helps you uphold who you were created to be? Are you a cop in anyone else’s life? I need that, we all need that. Men, great work this morning, I cannot begin to tell you what an honor it is to be out here and have the opportunity to lead and serve as your Q. You are free to lead. Take charge and make it happen.

Pray it out.
ANNOUNCEMENTS:
Big Ball Saturday Qs will be officially (re)starting in 2 weeks –>  3 December 2017

Bearway to turkey day

THE SCENE: 31* and clear, ready to pre-heat the oven
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops x26 IC
Windmills x10 IC
Merkins x20 OYO
Tempo squats x10 IC
THA-THANG:
Mosey to the base of the big ball, two rounds of Cindy:

  • Pull ups x10
  • Merkins x20
  • Squats x30

PAX performs flutter kicks waiting on the 6.  Recover.  Mosey up steps and across bouncy bridge to parking lot across from Knoxville MEPS building.

There are 5 evenly spaced cones across the parking lot.  PAX perform bearway to heaven:
Bear crawl to first cone – 10 burpees – bear crawl back to start point
Bear crawl to second cone – 8 burpees – bear crawl back to start point
Bear crawl to third cone – 6 burpees – bear crawl back to start point
Bear crawl to fourth cone – 4 burpees – mosey back to start point
Bear crawl to fifth cone – 2 burpees – mosey back to start point
PAX perform flutter kicks, American hammers, and hello Dolly’s waiting on the 6. Recover and 10 count.

Short mosey to steps in front of Knoxville MEPS building. Two more rounds of modified Cindy (no pull ups)

  • Dips x10
  • Merkins x20
  • Squats x30

Mosey to hill at Walnut Street, PAX assemble at the bottom of the hill.  PAX perform 7’s on Walnut Street hill.  Starting with 6 jump squats, Bernie up the hill to cone, 1 derkin.  Lather rinse repeat.  PAX perform reverse crunches on hill waiting on 6.  Recover.

PAX mosey back towards SP, stopping about halfway back for Pfeiffer to take us on some black Friday shopping (multiple levels of plank holds).  Continue Mosey back to SP.

MARY:
No time for Mary upon returning to SP
COUNT-OFF & NAME-O-RAMA
11 Turkeys strong, including 1 FNG.  Pfeiffer, A-Rod, Cheatsheet, Heisenburg, Scooter (FNG), G6, Swanson, Anchorman, Butterfly, Woodshack, Abort
CIRCLE OF TRUST/BOM:
Thankful for the opportunity to lead.  My task is to become a better leader, because I am present for the PAX as the PAX are present for me.