F3 Knoxville

Tag: Half Caff

MERKIN’ IN THE RAIN

THE SCENE: Insert info about the weather, etc.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • Thanks for being out here this rainy morning
  • Few things before we begin:
    • I’m not a professional
    • You’re here on your own volition – you’re here on purpose.
    • I don’t know any injuries you may or may not have, so if you need to modify anything we do this morning feel free to do so BUT PUSH YOURSELVES AND THE MEN AROUND YOU. They deserve it and so do you.
    • Any FNGs?


WARM-O-RAMA:

  • SSH: 30 x 1
    • Merkin: 15 x 1
    • Squat: 15 x 1
  • SSH: 30 x 1
    • Rockette: 15 x 1
    • Imperial Walkers: 15 x 1
  • SSH: 30 x 1

THA-THANG:

(Not Raining – WFP Amphitheater)

[ Downgrade ]

  • Run to top of Amp
    • 30 Pull-Ups/Chin-Ups
  • Run around to the stage
    • 25 incline merkins
  • Run to top of Amp
    • 20 Pull-Ups/Chin-Ups
  • Run around to the stage
    • 15 incline merkins
  • Run to top of Amp
    • 10 Pull-Ups/Chin-Ups
  • Run around to stage
    • 5 incline merkins
  • Recover on stage

***Starts pouring outside***

[ 30 On/10 off ]

  • 30 down/up incline merkins on the stage
    • 10 seconds of rest
  • Rinse & Repeat 3x

(Mosey out in the rain underneath the bridge)

[ It Pays To Be A Winner Part 1 ]

  • 2 teams against each of the 2 walls under the bridge
  • Teams bear crawl to the ruck in the middle – execute 1 burpee – bear crawl back
  • Rinse and repeat adding 1 burpee every time until you complete 5 burpees
  • 1st team done picks the exercise the losing team does in the rain
    • 30 Big Boy Sit-Ups in the rain (both teams do it)

(Mosey in the rain to the other side of the bridge)

  • 2 teams form up – 1 on the wall – 1 on the curb
  • Wall Team: 10 5 Second Squat Slaps
    • Drop down to a wall squat
    • hold for 5 seconds
    • slap the ground
    • back up = 1
  • Curb Team: 10 dips + rotating forearms
    • 10 dips
    • hold the dip position
    • rotate arms and palms from front to back until the other team is done
  • Rinse and Repeat 2x

(Mosey right out of from under the bridge to the water facing the WFP field

  • Men are on their backs on the concrete slab where the water is, head hanging over (water was low), feet extended
  • 30 x 4 flutter kicks in cadence

(Mosey back to the AO)

MARY:

Double Quarter Pounder

  • 4 core Xs – all 25 reps on a 4 count
    • Flutter Kicks
    • LBCs
    • Cockroaches
    • Box Cutters
  • Finish off with 30 1-count SSHs and 2 good burpees from every man

COUNT-OFF & NAME-O-RAMA

13 PAX – No FNGs

CIRCLE OF TRUST/BOM:

 

  • “The only thing necessary for the triumph of evil is for good men to do nothing.” – Edmund Burke

http://www.openculture.com/2016/03/edmund-burkeon-in-action.html

Make It Count

THE SCENE: Cool, calm and collected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Tempo Squats x 10

Manly Arm Circles IC x 10 forward and backwards

Tempo Merkins x 8

Tempo Lunges x 5 each side

Mountain Climbers IC x 10
THA-THANG:
1) Ran to get a coupon, then walking lunges x 50 yards (approx)

2) 20-15-10

  • Run a set of stairs at Big Ball
  • 20 Hand Release Merkins
  • 20 Squat Press with Coupon
  • 20 Mountain Jumpers
  • Run 2 sets of stairs at Big Ball
  • 15 Hand Release Merkins
  • 15 Squat Press with Coupon
  • 15 Mountain Jumpers
  • Run 3 sets of stairs at Big Ball
  • 10 Hand Release Merkins
  • 10 Squat Press with Coupon
  • 10 Mountain Jumpers

3) Make It Count

Broad Jump approx 25 yards and count how many jumps it takes.  That number is used for the circuit

  • Squat 3x your number
  • Squat Jump 2x your number
  • Step Jumps x your number
  • Run a lap

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Told a little about my story of my volunteer trip to Guatemala to build schools in 2014.  The big thing I noticed was that the community there had very little.  Very little clean water, not much food, cramped living conditions, rundown classrooms, etc.  But what they did have was gratitude, smiles, kindness and community.  They made us volunteers feel appreciated.  Like we were rockstars.  They treated us like friends.  Over in the U.S. we often don’t have that.  We have complaining and fighting and negativity.  Remember all that you do have to be grateful for.  Be neighborly and be kind to people.  Smile and say hello.
MOLESKIN:

ANNOUNCEMENTS:

Field Day at the Big Ball

THE SCENE: Hot and sticky, lower 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Arm Circles x 15 forwards and backwards, Tempo Squats x 10, Tempo Merkins x 8, This and That
THA-THANG:
Ran across the field while I dropped 4 cones about the same distance apart from each other. Th rest of the workout were rounds of different exercises at each cone, crossing the field to get to each cone in a different way each round, followed by a lap around the field once finished

  • Round 1: Bear crawls across the field to each cone. Cone 1 – 30 x Cobra Merkins. Cone 2 – 25 x standard Merkins. Cone 3 – 20 x Carolina Dry Docks. Cone 4 – 15 x Body Builders. Cooldown lap
  • Round 2: Broad Jumps across the field to each cone. Cone 1 – 30 x Sumo Squats. Cone 2 – 25 x Flutterkicks (4ct). Cone 3 – 20 x Edward scissor legs (4ct). Cone 4 – 15 x Lunges (each leg, 30 total). Cooldown lap
  • Round 3: Crab Walks across the field to each cone. Cone 1 – 30 x LBCs. Cone 2 – 25 x American Hammers (4ct). Cone 3 – 20 x BBSs. Cone 4 – 15 x Freddie Mercurys (4ct). Cooldown lap
  • Round 4: Walk/jog across the field to each cone. Cone 1 – 15 x Burpees. Cone 2 – 15 x 180* Squat Jumps. Cone 3 – 15 x Get Ups. Cone 4 – 15 x Hand Release Merkins. Cooldown lap

After this we finished with one last sprint across the field, ending back at the fountains with less than 30 seconds to spare

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Pointed out how here at F3 I’ve noticed a trend of quoting, looking up to, or talking about past presidents, generals, and other leaders involved in WW1, WW2 and other large scale conflicts. I shared that the guy who discipled me when I was in college once said that since God is sovereign He chose those men to be born in the time of those conflicts and battles, knowing they’d be a part of it. But we weren’t born during these times, so what battles or conflicts did God keep in mind when deciding when we should be born? I pointed out that if we’re claiming to be “high impact men”, we shouldn’t only look back on past heroes, but also look at the problems we’re dealing with now and consider if these are our battles we were born for. Lord willing, none of us are riding into battle on horseback with bullets flying past us, but we are living in a time where our nation faces plenty of other kinds of conflicts. The obvious being the racial tensions and injustices we’re currently addressing and this global pandemic. But also take note of the following:

  • >40% of Americans are obese; >30% of Americans are overweight; roughly 3/4’s of Americans are not at a healthy weight
  • In the US, roughly 40% of marriages end in divorce; roughly 25% of married men have an affair; even roughly 10% of pastors have an affair
  • 35% of all internet downloads are pornographic; 25% of all internet searches pertain to sex; 70% of men ages 18-24 view pornography regularly
  • In the US, roughly 15% of women have been raped or survived an attempted rape; roughly 34%of these women were below the age of 12 at the time
  • 1 in 8 Americans are technically classified as alcoholics
  • An estimated 10 million US citizens are victims of domestic abuse every year

We may not be storming beaches, but there is more than enough to fight for right now. MLK said, roughly, that what we have to repent of isn’t just the vitriolic words or violent actions of a few bad men, but also the silence and indifference of a lot of good men. High Impact Men take action towards whats happening in front of them, not just honor the actions that took place behind them

ANNOUNCEMENTS:
New Logo contest is going on, we’ll continue sending guys to help out with F3 Morristown the next couple weeks

cat and mouse

THE SCENE: mid 30’s but not to bad once moving
F3 WELCOME & DISCLAIMER
1. I am not a professional
2. You are participating at your own risk
3. You are responsible for your own wellbeing
4. You are here voluntarily, and you are not paying to be here
5. Know your limits and do the best you can

WARM-O-RAMA:
20 squats
10 4ct merkins
10 Baby arm circles (front and back)

THA-THANG:
Sand bag cat and mouse. The mouse(1 pax w/60# sand bag) would mosey around the park until the cats (everyone else) completed 5 merkins and sprint to catch up. R and R until we circled the park and reached the base of the hill at the new performance lawn where PAX completed the following circut.

1 PAX will care the sandbag to the top of the hill and complete 5 dead lift

into curls with the sandbag

everyone else completes the following exercises. PAX complete 1st excerise as many times as they can while the 1st PAX runs the hill, 2nd PAX on the hill with sandbag, second exercise in list:
Burpee
Hurpee (one burpee with 3 monkey humpers at the bottom)
8 County Body Builder
4 Count Merkin
Wolverine (one burpee with a peter park (left and right))
Simpsons
Inchworms

one all PAX had an opportunity to run the hill with the sand bag we went for a mosey to the performance lawn. at the performance lawn we held plank should to should and using our right hand, dragging the sandbag under the plank to the PAX on our right. R & R across the field and then we came back using our left hand dragging to the PAX to our left.

Once complete we circled up. Each PAX performed a cling to their right should and tossed the sandbag to the PAX on their left. R & R same exercise but shoulder the sandbag on the left and pass to the right.

 

mosey back to AO for MARY

MARY:
We had time for 3 minute ABS. 10 each flutters, lbc’s, box cutters, lbc’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
lead well!
MOLESKIN:

ANNOUNCEMENTS:

Team Hoyt Mentality

THE SCENE: 45*, clear, and perfect
F3 WELCOME & DISCLAIMER Did that
WARM-O-RAMA:
Squat and reach
4-count merkins
Windmills
SSH
8-count bodybuilders
THA-THANG:
Quick mosey over to the long, straight sidewalk adjacent to the convention center. Six cones are set up down the length of the sidewalk, spaced 15-20 yards apart.  Each cone has an exercise and rep count, simply run between cones knocking out the exercises.  After completing the last exercise, lunge walk to first cone (fifth from start) and sprint the remainder.  First man back instructed to pick an exercise and knock it out until everyone returns.

  • Cone 1 – 10 burpees
  • Cone 2 – 15 tuck jumps
  • Cone 3 – 20 CDD
  • Cone 4 – 25 merkins
  • Cone 5 – 30 squats
  • Cone 6 – 35 leg lifts

Rinse and repeat, only this time grab a battle buddy.  You both still do all the reps, but you’re not alone.  Quick 10 count and mosey over to the base of the Big Ball stairs. Routine as follows:

  • 10 sit up ups at the bottom
  • Crawl bear up the stairs to the first big landing
  • 10 supermans
  • Wall sit until everyone completes

Assemble in front of the Big Ball, grab a different battle buddy from before.  One man knocks out pull ups on the Big Ball while their buddy does 25 squats.  Flapjack until both have done one round of each exercise.  Reassemble in front on the stairs, repeating the previous routine with another battle buddy.  Again, both doing all the reps, just not alone:

  • 10 sit up ups at the bottom
  • Crawl bear up the stairs to the first big landing
  • 10 supermans
  • Wall sit until everyone completes

Back to the Big Ball, doing pull ups until your partner relieves you.  Squats were substituted for Army quality 4-count merkins before relieving your partner.

Quick ring of fire with merkins, going around doing 1 rep, then 2, etc up to 5 reps.  Recover and mosey back to SP

MARY:
45* situps on each side
Freddy Mercury
BOAT/CANOEEEE!!!
COUNT-OFF & NAME-O-RAMA
12 Strong: Butterfly, G6, Hoops (FNG), Half Caff, Postman, 8 Seconds, Dovetail, Steam, Jenner, Backdraft, Swanson, Abort (QiC)
CIRCLE OF TRUST/BOM:
Use the Hoyt mentality.  Rick Hoyt was born with cerebral palsy, and despite doctors telling his parents he would be nothing but a vegetable his whole life, his family didn’t give up on him.  They continued working with him with a computer he gained the ability to communicate and eventually went on to graduate college.  Team Hoyt began in 1977 when Rick Hoyt asked his father if they could run in a race together to benefit a lacrosse player at his school who had become paralyzed.  He wanted to prove that life went on no matter your disability.  Dick Hoyt was 36 years old and not a runner.  After their first race, Rick said, “Dad when I’m running, it feels like I’m not handicapped.” This team has completed 257 triathlons, 6 of which are Ironman, 7 Half Ironman, and 72 marathons with over 30 being the Boston marathon.

We were in multiple two man teams this morning, and in that case you are either the fast man or the slow man.  Dick Hoyt would have never began his journey without his slow man.  They have went on to inspire countless people (YHC included) because the push from the slow man.  NEVER DOUBT YOUR IMPACT regardless of how you perceive your abilities.  Also, if you happen to be the fast man, you better be sure you’re bringing someone along.  Dick Hoyt carried his son between events, towed him while swimming, pushed him on the bike and in the wheelchair.  Without his son, he was just another competitor.  With him, a legend.