F3 Knoxville

Tag: High-Heels

Many Happy Returns

THE SCENE: Some sort of 20’s… But dry and calm so it’s not really cold.  Except them stones!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x30
Cossack Squat Tempo IC x16 (8 each leg)
Hindurkins x15 IC
Al Gore Tuck Jump x7 (I thinK)
LBAC IC x20 Fwd, x20 Bwd
OK, time to open the present! Box Cutters IC x30

THA-THANG:
Mosey to the Pee Rock pile to pick out your gift – CMU-ish pee rock
Great… Now you have to pretend you love it. Hold it proudly above your head for a lap around the parking lot!
Drop this one in a parking spot, head over and grab 2 hand-size pee rocks. Drop in adjacent spot

Pick up the CMU-size pee rock, move about 20 yards away and form 2 single-file lines.
Now it’s time to wait in line to exchange your gift.
To pass the time waiting in line, do an exercise. Start with curls.
First man in each line runs to the service desk to exchange CMU-size for 2 hand-size and a new exercise.
He heads to the back of the line and the next PAX makes the exchange. When 2-rocks gets back to the front, run down and switch to 1-rock and a new exercise:

One Rock Two Rocks
Curl Man Makers
Fwd Shoulder Raise Side Raise
Rows Wax On/Off
Tricep Extension Raise the Roof
Goblet Squat Bent Over Side Raise

MARY:
Standing in line always takes longer than you think… No time for Mary this morning!
COUNT-OFF & NAME-O-RAMA
14 PAX, no FNGs
CIRCLE OF TRUST/BOM:
We exchanged gifts with my in-laws on Christmas Eve night.  They headed home, and then the next morning we found the gift cards that we’d given them sitting on the side table where they had left them.  It made me think about the fact that just being offered a gift isn’t everything. You have to reach out and take it, a conscious act of receiving.  Some of God’s gifts we just get (and often take for granted), no acknowledgement or recognition required.  A sunrise, our next breath, a baby’s laugh… But His greatest gift requires an act of receiving or it just sits there like my in-laws’ gift cards. Theirs for the taking, yet unused.  Be sure you’re not leaving God’s greatest gift for you sitting on the table.
MOLESKIN:
That circuit took much longer than I expected… I was thinking we’d run through it twice, then maybe I’d need to fill the time with some 7’s or something… Not so! Made it about 97% through once before we ran out of time.

Gonna be feeling a tingle in the fingertips all morning from the freezing pee rocks!

Great to be out this morning with my F3 brothers working off some of that goo!  Coffeeteria was a good unwind as well.
ANNOUNCEMENTS:
February 24th – Bomb Shelter CSAUP!

Kraken and Everest

THE SCENE:

40°F, with a light misty

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Covered by Barbee while I finished setting up the Kraken…
THA-THANG:

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 time is up.

  • Cone 1 – Dry Docks x30
  • Cone 2 – Narrow Squats x30
  • Cone 3 – 4ct Flutter Kicks x20
  • Cone 4 – Star Jumps x30
  • Cone 5 – 4ct Shoulder Taps x20
  • Cone 6 – Reverse Lunges (each leg counts as 1) x30
  • Cone 7 – 4ct Hello Dollys x20
  • Cone 8 – Smurf Jacks x30

Mosey to Everest

21s- Merkins at the bottom and squats at the top

COUNT-OFF & NAME-O-RAMA
25 PAX
CIRCLE OF TRUST/BOM:

Joy of Restoration
“In the beginning, God created the heavens and the earth.”
‭‭Genesis‬ ‭1:1‬ ‭ESV‬‬
http://bible.com/59/gen.1.1.esv

Then sin happened and now everything here is different from what it was originally intended to be.

Christmas marks the beginning of the restoration.

“The wilderness and the dry land shall be glad; the desert shall rejoice and blossom like the crocus; it shall blossom abundantly and rejoice with joy and singing. The glory of Lebanon shall be given to it, the majesty of Carmel and Sharon. They shall see the glory of the Lord, the majesty of our God.”
‭‭Isaiah‬ ‭35:1-2‬ ‭ESV‬‬
http://bible.com/59/isa.35.1-2.esv

MOLESKIN:
The guys were very gracious as I was a little late getting to the start point.

It’s Christmas Time at the Asylum

THE SCENE
23 and Clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA
SSH x30 4ct IC
Merkins x15 4ct IC
High Knees x15 4ct IC
Squats x15 4ct IC
Baby Arm Circles Fwd x15 4ct IC
Baby Arm Circles Bwd x15 4ct IC

Mosey along Greenway to the base of the Asylum and road

 

THA-THANG
F3 Christmas Tree

Start with the base of the tree, Route 66.

Along the Greenway at the front of the Asylum.  At the first light pole perform a Candlestick Burpee (at the end of the burpee, jump up like a candle, with hands straight up hands clapped above your head).  Add 1 rep at each successive light pole until you get to 11 reps.  When finished, run back to the beginning and plank until the 6 arrives.

Mosey to the rock pile behind the Asylum.  Grab a rock and perform the following exercises.  In between each round, run down to the tree and back:

  • Round 1 (x15 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges, Overhead Press, Jump Squats.
  • Round 2 (x20 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges, Overhead Press
  • Round 3 (x25 reps of each): Narrow Squats, Bent Over Rows, Forward Lunges
  • Round 4 (x30 reps of each): Narrow Squats, Bent Over Rows
  • Round 5 (x35 reps of each): Narrow Squats
  • The Star: 40 Merkins.

Mosey to the front of the Asylum, stop at the orange cones.

 

Elf Runs
In order for the big guy to have a successful night, the elves have to be ready to move fast and do some work.  Elf runs are one of their key off-season training tools.

Set up like suicide runs with a baseline and 5 cones in a row.  Run to the furthest cone and back, do 10 merkins. Then run to the second furthest cone and back do another 10 merkins. Rinse and repeat for each of the cones.

Mosey to hill on the right side of the Asylum.

 

The Grinch’s Legs
We all want the strength the Grinch gets when he saves Cindi on the sleigh right?  Perform the following, then run to the top of the hill and touch the curb

  • Jump Squats x10
  • Side Lunges x 10 each side
  • Reverse Lunges x10 each leg

Rinse and repeat.

Mosey to the SP

 

MARY
American Hammers x20 4ct IC
Hello Dolly x20 4ct IC
Side Crunches Rt x20 4ct IC
Side Crunches Lf x20 4ct IC

 

COUNT-OFF & NAME-O-RAMA
9 PAX

 

CIRCLE OF TRUST/BOM
Deuteronomy 30:19 – “This day I call the heavens and the earth as witnesses against you that I have set before you life and death, blessings and curses. Now choose life, so that you and your children may live“

This morning got up and enjoyed the crisp air with great men under a beautiful sunrise because we have a Creator who loves us and loves show us that love through his creation.  Every day we have the opportunity to enjoy those gifts, but we must make the choice to embrace them.  Seize every moment you can to pour life, love, grace and truth into those around you.

 

Got It.

THE SCENE: Cloudy, temp in forties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 Mountain Climbers, 10 Windmills, 10 Slow Timed Squats, 7 Michael Phelps, Little of This Little of That

THA-THANG:

Mosey to parking lot just south of playground.

Partner up with a buddy.  While one buddy does exercises, the other buddy bear crawls to first inlet, hops to second inlet, then runs to end of parking lot and back.  The buddies then take places.  The exercises that will be done, as a team, while the other buddy runs, are:

  • 100 merkens
  • 100 big boys
  • 100 squats
  • 100 shin raises

Mosey to roadway heading south.  Go on roadway as it heads west. About 25 yards from stop sign we will do:

  • 20 Box Cutters

Mosey to stop sign.  Then mosey on road going north toward Admin Bldg.  At next stop sign that is southeast of Admin Bldg,, head north up road that goes to Admin Bldg. parking lot.  Just past the stop sign we will do:

  • 20 Hello Dollies

Mosey to boulder pile by Admin Bldg parking lot.  Each man picks up a cinder block weight boulder.  We will do the following exercises with the boulders:

  • 20 Overhead Presses
  • 20 Curls
  • 20 Twists with boulder held out like a steering wheel
  • 20 Squats
  • Rinse and Repeat

Mosey to grove of trees part way down summit of Mt. Everest.  We will do the following exercise at various points located on a counter clockwise circle

  • At grove of trees:  5 Burpees Then run to top of Mt. Everest
  • At top of Mt. Everest:  10 Big Boys.  Then run to bat nest pole by stairs to left of roadway.
  • At bad nest pole:  20 Star Jumps.  Then run down stairs to grassy area below.
  • At grassy area at bottom of stairs:  30 Squats.  Then run south to grove of trees on Mt. Everest.
  • Repeat three more times.

Mosey back to AO.

We will do following exercises:

  • 20 Pavement Pounders
  • Boat Canoe Routine
  • 20 American Hammers
  • 20 Second Relax and Look at the Sky
    COUNT-OFF & NAME-O-RAMA
    12 men.  One of them was FNG:  Travis Truitt who now has F3 name of “On Tap.”
    CIRCLE OF TRUST/BOM:
    As men, some of us have anger issues frequently, while most of us have anger issues at least some of the time.   We must learn to control our anger.  Anger is not a bad thing in itself.  It tells us something is wrong.  We need to logically fix what is wrong, go to others for help, or pray to God about the matter. What we don’t need to do is become hostile or lose control of our emotions.  Through prayer and truly asking God to work with us, we can overcome anger issues.  We can also go to our brothers if we have an anger issue and ask for their guidance and help.ANNOUNCEMENTS:
    3rd F at Outlook on December 9, 8:15 AM to 9:00 AM, immediately after Saturday Morning Workout at Big Ball.  Special Workout tomorrow in Mechanicsville at 2:00 PM , leading youth living near that area.  See announcement on group me.

Wednesday Funday

THE SCENE
34 and Foggy

 

F3 WELCOME & DISCLAIMER

 

WARM-O-RAMA
SSH x25 IC
Tempo Merkins x15 IC
Tempo Squats x15 IC
Baby Arm Circles Forward x12 IC
Baby Arm Circles Backward x12 IC

Two laps around the parking lot and line up along the curb.

 

THA-THANG
11’s
Run from one curb of the parking lot to the other.  At start point do 1 Jump Squat, at the far curb do 10 BBS.  Subtract 1 rep from squats and add 1 rep to BBS each time until you get to 10 Jump Squats and 1 BBS.  Once you finish, hold plank until everyone finishes.

Circle up.

Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:

– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:

  1. Burpees
  2. Dry Docks
  3. Narrow Squats
  4. Diamond Merkins
  5. High Knees

Mosey to base of hill near the parking lot.

Merkin Hill
Run up and down hill doing the following:

  • Start at bottom of hill with 10 Merkins, run to top
  • Top of hill 9 Merkins, run to bottom
  • Bottom of hill 8 Merkins, run to top
  • Top of hill 7 Merkins, run to bottom
  • Bottom of hill 6 Merkins, run to top
  • Top of hill 5 Merkins, run to bottom
  • Bottom of hill 4 Merkins, run to top
  • Top of hill 3 Merkins, run to bottom
  • Bottom of hill 2 Merkins, run to top

Top of hill 1 Merkins, run to bottom.  Once you finish, hold plank until everyone finishes.

Circle up again in the parking lot for Mary.

 

MARY
American Hammers x20 IC
Hello Dolly x20 IC
Superman Swims x15 IC
Side Crunches, Rt. x20 IC
Side Crunches, Lf. x20 IC
Flutter Kicks x20 IC

 

COUNT-OFF & NAME-O-RAMA
34 PAX

 

COT/BOM
Our mission is simple, “Plant, grow and serve small men’s workout groups for the invigoration of male community leadership.”  I believe all of us want to be better leaders, and that’s good…but not enough.  Desire with out action changes nothing.  If we want to be better leaders, we need to lead!  In big ways, small ways and every way in between.  That is one of the many things F3 gives us, the opportunity to lead.  The opportunity to grow.  Again, opportunity changes nothing unless it is seized.  The more we practice leading the more confident we are when the opportunity arises.  Today, seize every opportunity to lead presented to you.  That is how HIMs do it!

 

ANNOUNCEMENTS
2nd F at SoKno Taco Cantina
Powell launch THIS SATURDAY!
3rd F event – Kid workout in Mechanicsville

Submitted by Cap’n Crunch