F3 Knoxville

Tag: Hammy

Exponential Fun

THE SCENE: 25 degrees. Chilly!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick warmup…

  • Cherry Pickers x10 IC
  • Arm circles x10 IC

THA-THANG:
Exponentially increasing reps! Do the 3 exercises called out. Run down to the end of the grinder, do 1 burpee, run back, you’re now on the next round. Multiply whatever round you are on by itself to determine rep count of each exercise.

Lap 1 = 1 rep of each…… Lap 2 = 4 reps of each……. Lap 3 = 9 reps of each….. Lap 4 = 16 reps of each….. etc.

  • Round 1 – Merkins, BBS, Chin ups (went approx 15 minutes, most made it to round 6ish which is 36 reps of each)
  • Round 2 – Bobby Hurley, Box Cutters, Shoulder taps (went approx 15 minutes)
  • Round 3 – Burpees, V-ups, Step ups (went approx 10 minutes)

MARY:
Finish out the last 45s with LBC’s
COUNT-OFF & NAME-O-RAMA
10 HIMs braved the cold!
CIRCLE OF TRUST/BOM:
It’s extremely easy to focus on the negatives of each day rather than seeing the positive. Our minds tend to gravitate to find all the things going wrong, and not what’s going right.

2 Corinthians 4:17-18        For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.

God woke us all up this morning because His plan for us isn’t finished yet. Make the best of your day, and pay attention to what IS right, and what you DO have.

This is the day that the Lord has made, let us rejoice and be glad in it.

MOLESKIN:

ANNOUNCEMENTS:
Moses moving day coming up Saturday!

BOMBS on Crumpet

THE SCENE: Right around 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog with CMU off the grinder down toward the troll bridge and across the back toward Crumpet stopping 5 times for these exercises:
Burpees x 5
OH press x 5
Merkins x 5
BBS x 5
Squat jumps x 5
THA-THANG:
BOMBS doing each exercise for the specified number of reps that round and running up or down Crumpet between each exercise. Reps per round were 10-20-30-20-10
Burpees
OH press
Merkins
BBS
Squat jumps
MARY:
CMU up flutters x 20 for as many rounds as we have time for. Take a break with 5 merkins in between. We did 3.5 rounds and killed off the last minute holding some boat/canoe
COUNT-OFF & NAME-O-RAMA
10 strong
CIRCLE OF TRUST/BOM:
“Each morning we are born again. What we do today is what matters most.” – Buddha

Each morning is a new day with new opportunities. Whatever happened yesterday is in the past and should stay in the past. There is a reason each day has a different number and a different name. It is because every day is different than the last and different than the next.
MOLESKIN:
That round of 30 reps in the middle was brutal but boy it sure made me appreciate only 20 burpees, then 10…
ANNOUNCEMENTS:
We be helping Moses move Saturday after the beatdown.

Columbian neck tie

THE SCENE: 50 degrees or so, gloomy, wet, slight rain/drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x20 ic

sqauts x 20 ic

merkins x 10 ic

2 rounds w cmu of

cmu curls x 20 ic

cmu tricep extension x 20

cmu squats x 15 ic

Finsplints x 20 ic ( cmu on feet sitting on table , raising feet up and down working the shins )
THA-THANG:
Reverse Indian run to the Hump

  • 7s at the Hump. Big boys at the top, sundials at the bottom
  • Columbian neck ties which is basically a Carolina wine mixer burpee
  • At the base of kiddie slope, run to the first cone and back to the start , one CNT, run to the 2nd cone and back , 2 CNT, keep doing that increasing the reps. We had 17 cones spread out over about 200 yards . We made it to 10 CNT.
  • Due to time , we ran all the way up the kiddie slope to Plataeu of Pain and did 11 more CNT
  • Indian run around to Mt Crumpit for Lt Bernie . Run backwards 10 steps -4 squats, repeating this to the top of Crumpit
  • indusn run back to the AO

MARY:
No time left
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Focus on what’s in front of you and not what is way ahead of you !
MOLESKIN:
GUILTY! I was the one to set out the 17 cones all the way up kiddie slope to plateau of pain . Nobody else new how many cones we had to do when I was explainig Columbian neck tie. Well, when we crested the first hill, we all looked up and saw that we had A LONG WAY TO GO AND LOTS OF CONES! It made it worse thinking about how much we had to do to get to our goal which was the 17 cone .17 mikes away.

If I would have only focused on the next come in front of me and only that cone, it would have been easier. For me, I set the cones up but was still guilty of thinking about the end goal instead of the task at hand, the next cone in front of me. We can achieve much more than we think but only by taking it one step ( one cone) at a time. With out the men to my right or left of me this morning, I would have stopped short . Thanks for the push ! Love you guys
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It’s all about the Benjamin’s

THE SCENE: A crisp and clear 23°

WARM-O-RAMA

No warm up, just straight to business
F3 WELCOME & THA-THANG:

Today’s workout was brought to you by the number 100.
3 circuits of 4 exercises. 1st 3 exercises of each circuit is 100 reps each, the 4th exercise is 10 reps.

Legs:

  • Lunges
  • Squat Jacks
  • Speed Skaters
  • 8ct Body builders x10

Chest/Shoulders:

  • Merkin
  • My Climbers
  • Overhead Claps
  • Big Boys w/CMU OH Press x10

Arms:

  • CMU Curls
  • CMU Rows
  • Dips
  • Pull Ups x10

Those that made it to round 2: 50 reps of the 1st exercise from each circuit, 50 of each 2nd exercise, etc.

MARY:
100 second wall squat and 100 second Boat
COUNT-OFF & NAME-O-RAMA
8 men rolled out of their cozy beds and braved the cold.
CIRCLE OF TRUST/BOM:
As we receive gifts it’s our duty to multiply those gifts and give to others. People all too often focus on finances when the word Give comes up. We have the ability to gift time, support, advice, love, or even aomething as simple as a listening ear. We have many that have poured into each of our lives at different times to help build who we are today, and we will all need support again in some fashion. Don’t let those blessing stop with you.
MOLESKIN:

ANNOUNCEMENTS:
Forgot to mention Moses moving day December 8th.

Rust Never Sleeps

THE SCENE: 32 degrees, overcast skies, light north wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Baby Arm Circles, TN Rocking Chairs followed by jog, sprint, skip across parking lot.

Mosey to the ball field hill to crab crawl down and bear crawl up – started with 6 burpees at top and decreased by 1 burpee until complete at the top with 1 burpee.

Mosey to the grinder.
THA-THANG:
Three stations in the 1/4 mile short loop:

CMU Station: Lunge dead lifts x12 per arm, Bent rows x12, Squat to OH lifts x12, Upright rows x12, and American swings x12.

Sprint across grinder and do Dips x24, Steps ups x24, and Pull ups x12.

Run to bottom apex of 1/4 mile loop and do Merkins x12, BBS x12, and Dry docks x12.

Run up to the CMU station and repeat as time allows.

MARY:
Little baby crunches in sets of 25 with 10 seconds rest between set until time is up.
COUNT-OFF & NAME-O-RAMA
7 HIM’s
CIRCLE OF TRUST/BOM:
The songs of the day were My, My, Hey, Hey (Out of the Blue) and Hey, Hey, My, My (Into the Black) by Neil Young.  They were bookend songs to his 1979 album “Rust Never Sleeps.”  He wrote the songs out of his concerns that he was becoming obsolete as a performer.  The electric version (final track) really kicked his career back into gear and is often referred to as the precursor of grunge rock by artists such as Nirvana, Pearl Jam, Smashing Pumpkins, etc.

I use these songs today as a reminder that rust never sleeps.  We all can rust – we all can just fade away.  Obviously, F3 helps us to keep from rusting away physically through the first F.  Through Fellowship and Faith we can also counteract the rust that tries to creep into our mental and spiritual lives.

God has given much and God requires much of us.  One of my favorite Bible passages about this is from Ephesians 6:10-20.  In particular Verse 13, “Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand firm.”

Remember, rust never sleeps!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Moses is moving and needs some help on December 8th and posted an event on F3 Alcoa.