F3 Knoxville

Tag: Herbie

Four Corner Catalyst

THE SCENE: Cool 47 Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

SSH, Cherry Pickers, LBAC, Windmills, Right over Left, Left over Right, Merkins

THA-THANG:

There were 4 corners of the parking lot with the same CMU workout. Each time you went to a corner different way (i.e. Bear Crawl CMU Drag, CMU Race Car, CMU Duck Walk, CMU Fireman Carry) and did the workout decreasing by 5 reps of the same workout each time.

  • 50 Chest Press
  • 45 Curls
  • 40 Merkins
  • 35 Dips
  • 30 Rows
  • 25 Tricep Extensions
  • 20 Squats
  • 15 Calf Raisers
  • 10 Brickyard Body Builders

MARY:
Flutter Kicks, Gas Pedals, Captain Thors, Freddy Mercury’s, Hello Dolly’s, Boat/Canoe

COUNT-OFF & NAME-O-RAMA
Hamm, Herbie, Simmons, Tractor, Gepetto, Handy Manny (FNG)
CIRCLE OF TRUST/BOM:
Everything is a catalyst. We sometimes view things as the be all/end all but everything is only a catalyst that must serve as a spark for more and greater things (i.e. Church/Spirtual Growth, Education/Learning, F3/Growth as a HIM, Life Itself/Eternal Life etc.)
MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A

Natursize with intention

THE SCENE: Clear and Sexy with a little steam once your heartrate got up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Annies x10 IC (B) and bi-directional, CDD’s x 20 IC, Cheerleaders OYO x 25, Plank Jacks x 20 IC, Tempo Sqts x 10 IC
THA-THANG:
Mosey to football field for 2 rounds of corner to corner

  • Cone 1-  Crucible Mkns x 10, Rd2 BBS x 20
  • Cone 2-  Clerkins x 20 (pure hell), Rd2 Mtn climbers x 20 4 ct.
  • Cone 3-  Shoulder Taps x 30 2 ct. Rd 2- E2K’s x 40 (20 each side)
  • Mosey to Natty’s trunk for some brick coupons and then to the splash pad
  • At the pad:  7 rounds, starting with 10 reps and moving up by 10 each round.  Run a small circle around the bathroom where you stop to perform each time 25 reps with coupons of:  OH Press, Curls, Rows, Double triceps extension and then mosey back to splash pad for each round, rinse and repeato
  • 10 Hurpees (burpee w/ a clap)
  • 20 Derkins on bench
  • 30 Jump squats
  • 40 Monkey Humpers
  • 50 Alt single leg sqts w/ coupons
  • 60 LBC’s
  • 70 Lunges w/ coupons
  • Return to Natty’s ride to drop off coupons and then on to AO

MARY:
Flutter kicks x 20 IC, Never Cross Dollies x 8 IC, Bird Dog / Hip circles x 10 (B), Supermans x 20 IC, 1 Good Morning Abby
COUNT-OFF & NAME-O-RAMA
Herbie, Simmons, Biohazard & Natty
CIRCLE OF TRUST/BOM:
Be intentional and lift others up with all you do and say.  Read Romans 15:5
MOLESKIN:
Pray for Spellcheck and his wife as they travel to Vandy for a round of chemo and prep for transplant
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It’s the Climb

THE SCENE: Warm, clear, workout weather, watch out you might get chased by the janitor for erratic behavior
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Good Morning Abbie’s x 5, SSH x 30, Jim Thorpe’s x 2 (B), Cherry Pickers x 10 IC, T-Plank Arm Circles x 10 IC both directions (B), Bird Dogs x10 IC, Alt Shldr taps x 20 IC, Toy Soldiers x 10 IC
THA-THANG:
Mosey to back

  • Australian Nut Knockers x 20 IC
  • to Stairs for The Climb
  • Using Tabata….20 cycles 30 sec each
  • Run Stairs up and down x 30 sec in between each of the following:
  • Box Jumps
  • Reverse Lunge
  • Toe Taps
  • Reverse Sit Gas Pumps
  • Quick Feet Toe Tap Jumps
  • Reverse Sit Tricep Dips
  • Incline MKNS
  • High Plank Slow Mtn Climbers
  • Calf Raises
  • Step Knee Ups (to chest), alt legs each step

Head to Field

50 Yard Bear Crawl followed by 50 yard Crab Walkers

Bobby Hurleys until all HIMS complete

10 Man Makers IC

Return to AO- jog

MARY:
Supermans x 10 IC, Press Ups x 10 IC, Bridges x 10 IC, Bruce Lee x 10 IC, Gas Pumps x 10 IC, Freddy Mercury x 20 IC, /Flutter Kicks x 20 IC, Hello Dollies x 20 IC, Box Cutters x 10 IC, Captain Thors 1 round, Ring-o-fire Merkins 5 rounds, Windmills x 6 IC, Tempo Sqts x10 IC
COUNT-OFF & NAME-O-RAMA
Natty, Oscar, Tractor, A-Rod, Herbie, Biohazard, Fast-n-Easy
CIRCLE OF TRUST/BOM:
The battle of life is, in most cases fought uphill, and to win it without a struggle were perhaps win it without honor.  If there were nothing to struggle for, there would be nothing achieved.  Also, check out James 1:12
MOLESKIN:
Prayers for Tractor’s father-in-law pending biopsy results of suspected lymphoma and for Biohazard’s son dealing with teenage boyhood
ANNOUNCEMENTS:
Grab a Q, make it exciting, shock us, surprise us and sharpen yourself

Everyday is a new day

THE SCENE: Overcast clouds, 49°F, Feels like 47°F, Humidity 100%, Wind 3mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC x10 Forward and Backwards IC
  • Little of this and that, Some of these and those
  • Imperial Walkers x20 IC
  • SSH x20 IC

THA-THANG:
Mosey to the vehicles to grab our CMUs.

  • Every minute on the minute 5x Burpees
  • In between the burpees:
    • 100 CMU Thrusters
    • 100 CMU Merkins (one hand on CMU, do merkin, switch hand on CMU, do merkin, that’s 1)
    • 100 CMU BBS (no one finished this, most didn’t make it this far)

MARY:

  • Flutter kicks x20 IC
  • Tuesday mornings x15 IC
  • Captian Thors x5 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Jocko Willink – Every Single Day – https://www.youtube.com/watch?v=iRl1CK6NDiA

MOLESKIN:

ANNOUNCEMENTS:

Passing the Torch!

THE SCENE:  A couple of degrees below freezing…

F3 WELCOME & DISCLAIMER:

Forgot to mention that I am not a professional…  However I am sure the PAX is aware of that by now!

WARM-O-RAMA:
30 SSH

10 Tempo Merkins

10 Tempo Squats

Baby Arm Circles Forward/Reverse

THA-THANG:

Drawed the number 2 with GPS with 3 stations located in the park.

Station 1 – Bear Crawl around the tennis court with 5 Burpees at each corner.  Run and touch gate then proceed to Station 2.

Station 2 – at the back parking lot I placed some modified CMU’s in the grass next to the trail entrance.  We used these CMU’s for 20 Curls and 20 Overhead Presses.  Then run over to the boat ramp.

Station 3 –  We did 20 Dry Docks facing downhill on the ramp.  Then starting at the water, 20 Squat Jumps up the ramp.  Then we ran back to the Tennis Court.

Rinse and Repeat as many times as you could.

MARY:
ATM closeout led by Cap’n Crunch

CIRCLE OF TRUST/BOM:

Passed the Flag over to Stripped, he is a wonderful asset to the Equalizer.  Not only is he accountable at the workouts, he is also accountable to reach out to brothers that are needing help outside of the workouts.  I am grateful that the Equalizer is in good hands!

“Leadership is not about a title or a designation.  It’s about impact, influence,  and inspiration.”

MOLESKIN:
Was one of the most boring workouts I have put together but drawing the 2 for our 2 year anniversary was very important for me.  However it did turn into a pretty good beatdown, so I plan to use it again soon!
ANNOUNCEMENTS:
Hardship Hill 10/2!!!