F3 Knoxville

Tag: Goose

Circuit Stations

THE SCENE
72 and foggy with rain at the end

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Diagonal Lunges x10 each leg (IC)
Dive Bombers x15 (IC)
Imperial Walkers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Backward x15 (IC)

Circuit Stations
Each PAX grab a Battle Buddy. Battle Buddies will then head to one of the stations outlined by the Q. When Q yells “go” all teams will complete the station. At each Station, while waiting for team member other members will alternate between plank and Al Gores. Upon completion of the Station the team will run together to the next station. Continue rotating until Q says stop and recover at launch point.

Station 1
Run to hill next to parking lot.
Each member runs up hill with CMU. At the top, place CMU down and do 5 burpees. Run back down.
Repeat x3

Station 2
Run to parking lot.
Run suicide sprint. Then each member completes x15 CMU Swings, x15 CMU Presses, x15 CMU Squats.
Repeat x3

Station 3
Run to far dugout.
Each member of team completes 10 pull-ups, 20 Carolina Dry Docks and then runs two laps of stairs.
Repeat x3

Station 4
Run to covered area.
Each member completes x10 Box Jumps, x15 Derkins and x10 Let Me Ups and 1 Suicide Sprint
Repeat x3

Station 5
Run to parking lot near playground.
Run to each cone and do x10 of stated exercise and run to next cone (in a zig zag pattern). At the last cone run on the outside of the parking lot to start line.
Cone 1 – 4ct Flutter Kicks
Cone 2 – Narrow Squats
Cone 3 – Merkins
Cone 4 – Hello Dolly
Cone 5 – Jump Squats
Cone 6 – Shoulder Taps
Cone 7 – Diamond Merkins
Cone 8 – Burpees

Repeat x2

Abs
BBS x30 IC
American Hammers x15 IC
Bicycles x10 IC

COT
Number off and Name-O-Rama

BOM
Micah 6:8 – “He has told you, O man, what is good; and what does the Lord require of you but to do justice, and to love kindness, and to walk humbly with your God?”

MOLESKIN
The PAX came out and worked hard this morning.  We were greeted by a nice fog and departed in a steady downpour.  It was a good morning!

Rings of Fire

THE SCENE
68 and Clear

Welcome and Disclaimer

THE THANG
COP
Line up at the base line for warm up drills
High kicks for 25 yards
Quad Pulls for 25 yards
Calf Bows for 25 yards
Run down and back in the parking lot 3 times.

The PAX formed one line for a Hallelujah Indian Run. This is an Indian Run completed with hands raised above the head.

Once in far field the PAX circled up for a Merican Ring of Fire.

Merkin Ring of Fire
The exercise begin with a clockwise bear crawl until the Q stopped the PAX. Typically this was halfway around the circle.

At halt, the PAX would complete a standard merican Ring of Fire. One PAX would knock out 10 Mericans while the remain PAX would count for him while holding a plank. This would continue around the cirlce until the entire PAX had completed 10 mericans

The PAX completed 2 more rounds of bear crawls with Werkins (wide grip mericans) and Diamond mericans in between.

The PAX completed 5 Dive Bomers

The PAX formed two lines for another Hallelujah Indian Run back to the AO. They retrieved two coupons on the way back.  Back at the AO, the PAX again circled up to prepare for a Squat Ring of Fire

Squat Ring of Fire
The PAX started by lunging counter clockwise.

At the Q’s leading the PAX stopped for a round of Jump Squats. Each PAX did 10 Jump Squats while the remaining PAX cheered him while holding an Al Gore.

Another round of lunging was completed followed by a Star Jump Ring of Fire.

Abs
PAX laid on his back on the ground. His arms were extended over his head to grab the 2 coupons. With straight arms the coupons were extended over the body to the waist at a slow pace focusing on stabilizing with the core.

20 American Hammers with a Coupon in hand.

COT
Number off and Name-O-Rama

BOM
Quickbooks brought to light inconsistency in his life. The effects of his own striving in every corner of his life.

Quickbooks encouraged us to seek the Lord while he can be found and to fully surrender to the Lord. Fight for Steadfast faithfulness and lean on each other.

“Do not be conformed to this world but be transformed by the renewal of your mind.”Romans 12:2

Eye of the Tiger

THE SCENE
62 and Clear

Welcome and Disclaimer

THE THANG
COP
Side Startle Hop x25 IC
Chinook Squats x20 IC
Little baby arm circles Front x15 and back x15 IC
Mountain Climbers x20 IC
Ranger Merkins x20 IC
Run around the parking x2

Line up along the curb

Burp and Merk
Begin a traditional burpee with a single merkin at the bottom, then back to start. Run to second line for a second burpee with two merkins, then back to start.  Continue to increase merkins by 1 with each line to the 10th line (should do 10 merkins).  Then come down subtracting one merkin for each line all the way to 1.  Total merkins = 100

Count off in 3s then mosey to flag pole.

Bermuda Triangle
Group 1 – 10 pull-ups in the dugout
Run from dugout to short walls near playground
Group 2 -10 step-ups at the short walls
Run from playground to covered area
Group 3 – 10 rows and 10 merkins
Run from covered area to dugout

Rinse and repeat x4

Mosey to bottom of Cardiac Hill

Cardiac Merkin Circuit
Bottom = 20 Ranger Merkins
1st curve = 20 Diamond Merkins
2nd curve = 20 Wide Merkins
Top = 20 Derkins on a bench

Aborama
Star Fish Crunch x 10 IC
Flutter Kicks x 25 IC
Peter Parkers X 20 IC
Merkins X 20 IC

COT
Number off & Name-O-Rama

BOM
Do not be Anxious – Matthew 8:25-34

I have been challenged recently with some uncertainty about what I am going to do when I grow up.

And as I have been going through these I have realized that much of what I have been about achieving and experiencing and measuring my worth based on that.

And as with many of us I have struggled to trust Gods timing.   I think we have all be programed by the world to want answers now when that may not necessarily be God’s timing.   I have been prayerful and seeking his truths about this but I often find myself falling back into the same old desires and habits.   It should be easy right? God says to trust him so I should. I think our desire is to want the easy button.

Now tell me that one more time again God. What is the recipe?   I read a book, the bible, or hear a great sermon, or list to Captain and P-Nut. I want to be that and put it into action but still fall back into the same traps of wanting to accumulate more

MOLESKIN
Cool morning morning at the Asylum provided a great setting for the PAX work hard.  Spirits were high as always and we ended with group prayer for several PAX members.  Cap’n Crunch also announced that there will be devotions on biblical manhood on Wednesday mornings for those interested.

Burning Some Goo

THE SCENE
68 degrees and muggy

Welcome and Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Baby Arm Circle        ICx15
Reverse Arm Circle   ICx15
Imperial Walkers      ICx10
Merkins                      ICx15

Mosey to Saturday’s AO spot

High Knees                ICx15
Merkins                      ICx15

Mosey to treeline near Lakeshore main entrance; grab a Battle Buddy

DORAS
Alternating sprints to treeline, while partner performs exercises:
100 Merkins
100 BBS
100 Squats
Plank when finished

Mosey to Everest

Planks
Merkins                      ICx15

Sprint up Everest to upper parking lot

Merkins                      ICx15
LBC                            20 OYO
Mountain Climbers     ICx15

Mosey back to the AO; pick up coupons

Gone in 60 Seconds
Overhead Press         As many as you can in 60 seconds
Weighted Squats       As many as you can in 60 seconds
Curls                           As many as you can in 60 seconds
Incline Merkins         As many as you can in 60 seconds

Return coupons; Mosey back to the AO

Abs
Boat-Canoe    led by Ratchet
Hello Dolly      led by Mr. Tumnus

COT
Welcomed and named three new FNG’s…Snapper, Dirt Bag and Cash Back.

BOM
P-nut thanked everyone for coming out into the gloom. Read from 1 Thessalonians 5 and talked about how we can be the “light” and how to avoid “darkness.” Good things happen in the light, and we need to be the light in our homes, community and workplaces.

P-nut prayed us out.

MOLESKIN
The PAX came ready to burn some goo….and the goo was burned. Great mumblechatter and spirit from the PAX.

Circuit Frenzy

THE SCENE
69 and foggy

Welcome & Disclaimer

THE THANG
COP
SSH x 25 (IC)
Wide Merkins x15 (IC)
Imperial Walkers x12 (IC)
Toy Soldiers x10 (IC)
Arm Circles Forward x10 (IC)
Arm Circles Backward x10 (IC)
2 Laps Around the Parking Lot

Mosey to flag pole near covered area.

Circuit Circus V2
Divide up and head to 5 Stations.  Complete each station and run to the next one.
S1: 15 Burpees / 20 Reverse Pickle Pounders
S2: 20 Superman Swims/ 20 4ct Flutter Kicks
S3: 10 Chin-ups / 25 Prisoner Squats
S4: Shuttle Lunge/Crawl/Run (lunge to 1st cone, bear crawl back, sprint to 2nd cone and back)
S5: 25 Merkins / 20 Let Me Ups

Compete AMRAP in 25 min.

Mosey to parking lot.

Cash out
ATM + 30 BBS
Rinse and Repeat

COT
Number off and Name-O-Rama (23, 1 FNG – Lazarus)

BOM
YHC shared the preface from “Tribe” by Sebastian Junger.  We are not made to walk through life alone.  Throughout history people have gathered in tribes to not just survive, but thrive. A tribe not only looks out for us, but won’t allow us to just skate by with minimal effort.  Our tribe-mates push us to reach our full potential and never settle for less than 100%.  We become better as we understand we have are responsible for the man to our left and right.  F3 gives us an opportunity to connect to something larger than our everyday world.  Each morning we are reminded that we live in a war zone and our engaged in a battle for the hearts and minds of those we love, but we are not alone!

Hebrews 10:24-25

MOLESKIN
The PAX continues to push and work hard every single workout.  Our FNG, Lazarus, shared a little bit of his story and blew us all away.  Thankful to have him join the PAX, and look forward to continue to get better together!

Total Merkin count: 30 + n*15 + n*25 + 40 (n = number of times you completed that station)