Ghost – Page 3 – F3 Knoxville

Lighting the Fire

November 11, 2017 Lillydipper

THE SCENE: Cold but beautiful Autumn morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Windmills, 10 Cherry Pickers, 10 Little Baby Arm Circles Forward and Ten Backward
THA-THANG:

In Base Camp Parking Lot, each man will find a partner. All men go to one end of parking lot. There will be a set of bricks for each team on that side of the parking lot. While one partner sprints to other side of parking lot (to do one of four listed exercises) the other partner will do one of four exercises with the bricks. He does the first exercise while his partner sprints, does his first listed exercise, and sprints back. Then the partner who sprinted takes the bricks from his partner and that partner will sprint.

The four exercises with the bricks are:

Curls, right hand then left, repeating until the partner returns
Overhead presses, right then left, repeating until partner returns
Lifts from side, right then left, repeating until partner returns
Punches from chest, right then left, repeating until partner returns

The four exercises on other side of parking lot (where partner sprints to) are:

10 Burpees
10 Mountain Climbers (4 count)
20 Star Jumps
20 Squat Jumps

Mosey to Roadway below Administration Bldg.

Each man, at own pace, will run counterclockwise on roadway that circles the Admin Bldg. Cones designate stations along the way. There are eight stations:

Located at first set of stairs to left of road. Go down and up stairs three times.
Located at second set of stairs to left of road. Go down and up stairs three times.
Located shortly after stop sign on southeastern corner of roadway circle. Do 15 Hello Dollies, 4 count.
Located at Boulder Pile by Admin Bldg parking lot. With Cinder Block Weight Boulder do: 15 Overhead Presses, 15 Curls, 15 Squats, 15 Bench Presses
Located by cone just past admin parking lot on west side of Admin Bldg. Do Bear Crawl to next cone.
Located about 25 yards from Cone 5. Do Hop to next Cone
Located about 25 yards from Cone 6. Do 15 Box Cutters, 4 count
Located at stop sign on northeast corner of roadway circle. Do 15 American Hammers, 4 count

Repeat above

Mosey to Playground for “All My Benchs.”

At benches each man will do 25’s with a combination of bench jumps and decline merkens. We will start with 20 bench jumps and 5 decline merkens, then go to 15 bench jumps and 10 merkens, etc. until we end with 5 bench jumps and 20 decline merkens.

Mosey to Pavilion.

Each man goes to end of picnic table. 20 Picnic Table Pull-ups.

Mosey Back to Base Camp

MARY:
Slow Stretching

COUNT-OFF & NAME-O-RAMA
12 Attended. Two FNG’s: Mario Azevedo (Counselor) and Michael Underwood (Jarvis)
CIRCLE OF TRUST/BOM:
God created men to enjoy adventure and battle. We like to push ourselves in F3 as we are battling fatigue and pain in an effort to win against ourselves. Men need that challenge. You see it in little boys. My own son’s favorite Bible story was that of David and Goliath. We would live that out in make believe a million times, with he (David) battling me (Goliath).

While men need battle and adventure with other men, they also need comfort, assurance and love. We may get that from women such as our wives or girlfriends but we also need it from men. We as F3 brothers can give that to others in need and when we are in need, we can seek it from our brothers. We also need that loving comfort from God. The best Hebrew translation of Abba, which is often a term used for God in the Bible, is “Daddy”. God is our Father but he is also our Daddy. We can go to him when we are wounded and weak. He can lovingly and even gently comfort us.
MOLESKIN:

ANNOUNCEMENTS:
Coffeeteria at Panera!

Sunrise at the Asylum

October 7, 2017 Capn Crunch

THE SCENE
60 & Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
SSH x25 IC
Tempo Squats x15 IC
Tempo Merkins x15 IC
Imperial Squat Walkers x15 IC
Baby Arm Circles Fwd x10 IC
Baby Arm Circles Bkw x10 IC

THA-THANG
Mosey to hill near asylum. Stop along the way for Leg Blasters

20x air squats (single count IC)
20x in-place lunges (10x each leg IC)
10x squat jumps (single count IC)
10x jumping lunges (5x each leg IC)

Battle Buddy Pyramid
Battle Buddy 1 runs to cone and does 2 exercises while Battle Buddy 2 does reverse lunges. Each person will do both exercises with the following reps: x5, x10, x15, x10, x5. We will do 2 rounds.
Rd 1

Tuck Jumps
Dry Docks

Rd 2

Narrow Squats
Wide Merkins

Mosey to rock pile near asylum (at the top of Everest)

3 Exercise HIIT
Everyone performs the HIIT series, 20 sec on, 10 sec off, 3 sets, 2 rounds.

Rd 1:

High Knees
Overhead Press w/stone
Jump Squats

Rd 2:

Ice Skaters
Bent Over Rows w/stone
Burpees

Mosey to the bottom of the hill and face the sunrise for another round of Leg Blasters.

Mosey to playground and grab some bench.

11’s
Box Jumps & Dips

Mary
Flutter Kicks x20 4ct IC
Hello Dolly x20 4ct IC
Side Crunches Rt. x20 IC
Side Crunches Lft. x20 IC
Boat / Canoe on Q

Cash out: ATMs!

COUNT-OFF & NAME-O-RAMA
17 PAX

CIRCLE OF TRUST/BOM
In Wild at Heart, John Eldredge talks about three things in the heart of every man:
– An adventure to live
– A battle to fight
– A beauty to rescue

Being a HIM means paying attention to each of these three aspects of our heart. Bottom line…IT’S NOT ABOUT US! We draw breath to be life-givers to others.

MOLESKIN
There is simply NOTHING better than watching the sun come up with the bother of F3 Knoxville! The men gave it all they had, as usual, and got better…TOGETHER!

ANNOUNCEMENTS
Alcoa launch 10.14
Truckin’ to the Pound 10.28
Pray for PAX at The Dirt Circuit and traveling for Fall Break

Submitted by Cap’n Crunch

The Basics…

July 8, 2017 Capn Crunch

THE SCENE
71 and overcast

Welcome & Disclaimer

THE THANG
COP
– SSH x30 IC
– Burpees x10 OYO
– Cherry Pickers x10 IC
– Tempo Squats x10 IC
– Burpees x10 OYO
– Arm Circles Forward x12 IC
– Arm Circles Backward x12 IC
– Burpees x10 OYO

Mosey to cones along the road up near the front of the Asylum
– Stop along the way and circle up for Merkins/BBS Combo…10-9-8-7-6-5

Countdown
Partner up. On person performs the routine while the other jump ropes, then switch.

Routine:
Run to far cone, perform x20 reps. Run back to first cone, perform x15 reps. Run to the second farthest cone and perform x10 reps. Run back to first cone perform x5 reps.

Perform 2 rounds of each of the following exercises:
– Merkins
– Dry Docks
– BBS

Mosey to hill leading up to the Asylum.

Jelly Legs
Start bottom of hill on the side Asylum.
R1: Hold squat position for 10 count, perform 10 squats, run hill to tree, at the top do 2 Burpees.
R2: Hold squat position for 20 count, perform 20 squats, run hill to tree, at the top do 2 Burpees.
R3: Hold squat position for 30 count, perform 30 squats, run hill to tree, at the top do 2 Burpees.
R4: Hold squat position for 40 count, perform 40 squats, run hill to tree, at the top do 2 Burpees.
R5: Hold squat position for 50 count, perform 50 squats, run hill to tree, at the top do 2 Burpees.

Mary
– ATMs
– 4ct Flutter Kicks x20
– Side Crunches x20 each side
– 4ct Hello Dolly x20

Mosey back to SP.
– ATMs

COT
Number Off and Name-O-Rama (21 PAX, 2 FNGs (Chip and Asylum)

BOM
Two Types of Commitment:
Constraint
– Constraining commitment is forced
– Feels like a stifling of our freedom

Dedication
– Dedication commitment is a choice
– Feels like an exercise of our freedom

The reason we tend to fall back on constraint commitments is that it places the responsibility of our commitment onto someone else.
– We want the results, but aren’t willing to shoulder the responsibility.
– I believe this give us insight into why “accountability partners/groups” so rarely work! They are a constraint commitment.

I think the perfect example of this is the person of Jesus and his work on the cross.
Hebrews 12:1-2
“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”

What are your physical, relational and spiritual commitments? Are they marked by constraint or dedication?

Submitted by Cap’n Crunch

Workout + Q101

March 26, 2017 Capn Crunch

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
1^st 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…
– 1^st 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 (2^nd 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):

Narrow Squats
Diamond Merkins

Run up hill!

BBS
Reverse Lunges (each leg counts as 1)

Run up hill

Dry Docks

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.)