F3 Knoxville

Tag: Hang Tight

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

Kraken’s Revenge

THE SCENE
32 and Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
SSH x25 IC
Tempo Merkins x15 IC
SSH x15 IC
Tempo Squats x15 IC
2 Laps around the parking lot and line up on the curb

THA-THANG
Warm-Up Sprints
Start on the curb at one side of the parking lot.  Lunge to the cones (approximately 1/3 of the lo) and do 2 buprees at the cone.  Then sprint to end of parking lot and do 2 hand-release mekins.  Sprint back and do 2 BBS.  Rinse and repeat the merkins and BBS each trip until you get to 10 each.

Mosey to new parking lot

The Kraken!
Spread out to 8 cones.  Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until tie is up.

  • Cone 1 – Dry Docks x15 or x20
  • Cone 2 – Narrow Squats x15 or 20
  • Cone 3 – 4ct Flutter Kicks x15 or 20
  • Cone 4 – Star Jumps x15 or 20
  • Cone 5 – 4ct Shoulder Taps x10 or 15
  • Cone 6 – Reverse Lunges (each leg counts as 1) x10 or x15
  • Cone 7 – 4ct Hello Dollys x15 or x20
  • Cone 8 – Smurf Jacks x15 or x20

Mosey back to SP.

MARY
American Hammers x20 IC
Hand-Release Merkings x10 IC
4ct Flutter Kicsks x20 IC
Diamond Merkins x15 IC
Hello Dolly x20 IC
Wide Merkins x15 IC
Side Crunches, Rt x20 IC
Side Crunches, Lf x20 IC
Ranger Merkins 15 IC
American Hammers x20 IC

COUNT-OFF & NAME-O-RAMA
29 PAX

CIRCLE OF TRUST/BOM
Often we measure our sense of security and significance by our external circumstances…where we “are.”  A stronger, truer expression is to look at the direction we are heading in.  Our circumstances may be tough, but if keep our eyes fixed on God, and seek to live with honor and integrity we will find a strength and resilience we didn’t know we had access to.  Conversely, we may be in a “good place” circumstantially, but if we don’t guard our heart and mind we will soon find life looses it’s joy and wonder.  Bottom Line: Life is a pursuit, not a destination!  What are your eyes fixed on?  How can you help someone in your life shift perspectives?

MOLESKIN
Cold weather is creeping into to K-Town, but the PAX greeted it head on and did strong work this morning!

ANNOUNCEMENTS:

  • 2 Year Anniversary THIS SATURDAY! Workout in the AM and party in the afternoon.
  • Online Q-Sign Up is live.  Go to www.f3knoxville.com to sign up for November!

Remember Grace and Old Glory

THE SCENE: A cool, 44 degrees and clear and 31 men pull into the gloom that is the parking lot.

F3 WELCOME & DISCLAIMER

Welcome and you are here on your own volition and you know your hurts, please take care but push yourself and use proper form.


WARM-O-RAMA:

  • 2 laps around the parking lot
  • 20 Side straddle hop
  • 15 Imperial squat walkers
  • 15 (each) Baby arm circles front and back
  • 10 Cherry pickers
  • Some of these and some of those

THA-THANG:

Form two lines
To the playground
Four rounds:
  • 20 Decline Merkens
  • 20 Box jump
  • 20 Squats
  • 20 Star jacks

 

  • The first man to the top of the poll competition Barby, Proton, Woodshack, and Smalls.
    • Then everyone did 5 Burpees
Run to new parking area
  • Four rounds:
  • 20 Merkens
  • 20 LBC’s
  • 20 Squats
  • 20 dry docks
Run to flag pole
  • Side Crunches Rt. x20 IC
  • Flutter Kicks x20 4ct IC
  • Side Crunches Lft. x20 IC
  • Hello Dolly x20 4ct IC

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about the pain and sickness in our lives should remind us that this is not our home! We will one day stand before the Lord and hear those words, “Well done good, and faithful servant.” – we must remember that the Good and Faithful is not because we did those things, in fact, most of our lives are opposites of that. But Christ is the perfect sacrifice he died once and for all! It’s his perfect righteousness that we live under and are clothed by that God see! We didn’t earn it!

Big Ball rock stars

THE SCENE: 48* and clear, perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops x20 IC
  • Tempo squats x10 IC
  • Merkins on 4 count, x20 IC
  • Imperial squat walkers, x10 IC

THA-THANG:
Begin mosey away from AO, pass bottom of Big Ball and pause just before Cumberland Avenue to wait on 6.  PAX perform 20 merkins and 20 squats OYO. Continue Mosey to Church Street parking lot right next to Henley Street Bridge.  PAX pick up pet rocks for rock circuit.  PAX who start with Colt 45s bump the group ahead of them to next exercise, 4 corners of lot with exercises:

  • Colt 45s – 15 rock curls from bottom to halfway point of ROM, 15 rock curls from halfway point to top of ROM, 15 rock curls full bottom to top
  • Big boy sit ups with rock pressed in the air.  Exercise until bumped by group behind
  • Squats with rock pressed above head.  Exercise until bumped by group behind
  • ABCs – Write the letters of the alphabet with the rock.  Exercise until bumped by group behind

Rotate through all exercises twice.  Replace pet rock and recover.  Mosey across Henley Street to hill at Walnut Street, and meet at bottom of hill.  Perform Lt. Dan’s all the way up hill (1 squat, 4 lunges, 2 squats, 8 lunges, etc maintaining 1:4 ratio until you reach the top).  Recover.

Mosey back towards AO, stopping at the Big Ball for Contra Burpees (increasing number of merkins in the burpee by each repetition until you reach 10 merks in the burp).  Recover. Mosey back to AO SP.

MARY:
Box cutters x15 IC
COUNT-OFF & NAME-O-RAMA
17 PAX, 0 FNGs.  Hang Tight, Steam, Blazer, Jenner, Savannah, Manwich, Cowbell, A-Rod, Frank, Passport, Outlaw, Uncle Rico, Quarantine, Eggo, Singlet, G6, Abort
CIRCLE OF TRUST/BOM:
Workouts with F3 have been a game changer in my life.  I’ve tried doing workouts and rucks that we’ve done on my own, and there is no push and the workouts have no effect.  The men that join each morning are why I’m here.
ANNOUNCEMENTS:
Trucking to the Pount Saturday, Big Ball AO begins Saturday workouts on Saturday as well

La La Leggy

THE SCENE: 65 with a chance of rain.   5 pax post for a pre-beatdown ruck.   25 more pax post to get the legs in shape to start the week of right.  Lots of good mumble-chatter catching up from the weekend.


F3 WELCOME & DISCLAIMER

5:30am Sharp -Circle of Trust

  • Side Straddle Hop x 20
  • Imperial Squat Walkers X 15
  • Baby Arm Circles x 15 each way
  • Mountain Climbers x 15 (4 count)

Burpee Dan’s – Groups of 4

  • 4 Burpee : 4 lunges across lot.
    • Down to touch the fence and back up in reverse sprint back to start
  • 3 burpees : 4 lunges back to starting position.
  • 2 burpees : 4 lunges back to starting position.
  • 1 burpees : 4 lunges back to starting position.

Mosey to the playground

Aiken Legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward). x 2

Mosey to Baby Cardiac

Burp Back Mountain

  • The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire PAX completes.

Wheel Barrel Push-ups – up to 10    

The Chase

  • Bear Crawl – 20 yards Sprint to the end 2 Burpees and run back
  • Crawl Bear – 20 yards Sprint to the end 2 Burpees and run back
  • Raccoon Crawl – 20 yards Sprint to the end 2 Burpees and run back

MARY – Hands of Time

Q starts the PAX, legs up at 90 degrees, hands under your rear. One pax at a time in a wave like motion- Each pax counts off aloud as they drop and hold 1,2,3, etc around the circle until finished.  Drop straightened legs to 10 degrees

COUNT-OFF & NAME-O-RAMA
30 PAX.

Coolio, Music City, Ivanka, Toll Bridge, Cougar, Hand tight, Pablo, G-6, Eggo, Cherry Picker, Pluto, Too Late, Snitch, High Heels, Bow-flex, Walkabout, Pusher, Rascal, Rusty, Charmin, Ribbed, Rainbow, Cat-Gut, Cheat sheet, A-Rod, Captain Crunch, Woodshack, Code Brown, Fabio, Proton, Barbie.

CIRCLE OF TRUST/BOM:

I am grateful to the Brothers that come out and push me to get better physically every day.  God also calls us to push each other and support each other spiritually through prayer by lifting up our brothers.

James 5:13-18

13 Is anyone among you suffering? Let him pray. Is anyone cheerful? Let him sing praise. 14 Is anyone among you sick? Let him call for the elders of the church, and let them pray over him, anointing him with oil in the name of the Lord.

15 And the prayer of faith will save the one who is sick, and the Lord will raise him up. And if he has committed sins, he will be forgiven. 16 Therefore, confess your sins to one another and pray for one another, that you may be healed. The prayer of a righteous person has great power as it is working.

As in the verses above God continually shows us in scripture that He intends for us to be in community with other believers.  God uses community to build and strengthen us, Satan uses isolation to destroy.   Make a commitment this week to pray for the brothers that were to the left and right of you today.