F3 Knoxville

Tag: High-Heels

No Mosey, All Business!

THE SCENE: 64 & Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
COP:

  • SSH x30 IC
  • Tempo Squats x15 IC
  • Dive Bombers x15 IC
  • Diagonal Lunges x15 IC
  • Burpees x10 OYO
  • Baby Arm Circles Fwd x10 IC
  • Baby Arm Circles Bkw x10 IC

THA-THANG:
Everyone line up on the curb and get in groups of 3.

Triple Sprints
2 men at Cone 1 (orange cones) and 1 man at Cone 2 (orange cone).  One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone, stopping in the middle at the yellow cone to do 2 burpees.  Then man at Cone 2 runs to Cone 1 while other men do exercises.  First man now runs to Cone 2.  Rinse and repeat for 6 minutes.

Upper Body:
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Shoulder Taps / Superman Swims

Abs:
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Lower Body:
Cone 1 = Squats / Skaters
Cone 2 = Reverse Lunges / Side Lunges

10 count recover then circle up for the Accumulator.

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:
– Exercise 1: Burpees
– Exercise 2: Wide Merkins
– Exercise 3: Narrow Squats
– Exercise 4: Dry Docks
– Exercise 5: Jump Squats

Stay in circle, get on your 6 and get ready for some Mary

MARY:
4ct Flutter Kick x20 IC
4ct Side Crunches, Rt. x10 IC
4ct Side Crunches, Lf. x10 IC
4ct Flutter Kick x10 IC

COUNT-OFF & NAME-O-RAMA
43 PAX, 1 FNG – Drawstring

CIRCLE OF TRUST / BOM
Part of our growth is spiritual.  One observation YHC has made recently is that most men seem restrained and bored on Sunday mornings at church.  Rather than their faith igniting them, it seems to be hindering them from being who they are.  This is the exact opposite of God’s intent for us as men.  Our faith is not meant to fence us in, but fuel us for a life of impact and significance!  My faith informs me that there are no idle moments, everything has eternal significance.  Even the most mundane experiences, when viewed though faith have potential to be life-changing.  It’s about perspective.  It’s about seeing our lives as more than a quest for self-comfort and self-satisfaction.  It’s about seeing life as Jesus did…an adventure where we are part of something greater than ourselves.  We are meant to be life-givers, servant-leaders…HIMs!

Choose today to view your faith from the lens of what you give rather than receive.

MOLESKIN
It was a beautiful, clear, cool Monday morning and the PAX were out in force!  No mosey today, all business.  The men busted it for a solid 45 minutes and it was a great start to the week.  We also had a guest, cameraman from WVLT news was on site to get some video for a story they will be doing later this week.  No Sad Clown Is Safe!!!

ANNOUNCEMENTS
Alcoa/Maryville Launch – 10.14.17
Trucking to the Pound CSAUP – 10.28.17
GROWRUCK05 – 11.18.17

Submitted by Cap’n Crunch

If Junk was an Indian

The scene : MUGGY MAYBE!

F3 Welcome and Disclaimer

The Theme: If Junk was an Indian…….man he is fast!

Tha-Thang
COP
Monkey Humpers x20 oyo
Squats x10
Smurf Jacks x10
SSH x 20
LBC x15
RBC x15
Burpo x10

Indian Run to the PAVALON. ALL PAX stay together and we made 3 stops for LBC, squats, and merkins on the way

PAVALON.
3 sets of
Leg ups x20 each leg IC
LBC x20
squats x20
Pull ups x5 plus one more set to make 20 reps total

Working on Form NOT reps!

Ran out of time so we Indian ran back to the AO. On the way, double Indian run race! Back 2 guys race to the front and so on.

Gotta cash out, right?
Burpicides on the Tennis court, 5 burps, 4,3,2,1……until time ran out.

WORD:
Plain and simple, Find time, REAL/QUALITY time with your M. With our busy lives, we need to find quality time with our Ms to grow our relationships with each other and if you have kids, it spills over into fatherhood and sets examples for your kids.

First Base

The Scene: 69 and perfect

F3 Welcome and Disclaimer

Warm-O-Rama:

SSH x20

Burpees x10

Merkins x20

Some more stuff…

Tha-Thang:

Dora Baseball,

  • Easy Chair- While partner BC to 1st base does 10 burpees- BC back
    • -Switch
    • BC to 2nd Base 20 Big Boy Sit ups- BC back
    • Switch
    • BC to 3rd Base 30 Squats BC back
    • -Switch

Plank until ‘six is up

  • BC to 1st base 30 Merkins BC back- Switch
  • BC to 2nd Base 30 Lunges BC back- Switch
  • BC to 3rd Base 20 Carolina Dry Docks BC back- Switch

Plank until ‘six is up

Mosey to Pee Rocks

  • While curling, partner sprints back to fence for 5 burpees
  • Switch
  • Tricep overhead- spring back to fence for 20 merkins
  • Switch
  • Shoulder press- sprint back to fence for 20 Big boy sit ups
  • Switch
  • Rock Pec Press- spring back to fence for 20 Carolina Dry Docks
  • Switch
  • Skull Crushers- Sprint back to fence for 20 Squats
  • Switch

Mosey to AO

MARY:

Bring Sally up push-ups,

Every time song says bring sally up, push up- bring sally down, lower yourself to down position keeping body of the ground.

WORD:

I’ve failed, over and over again in my life, and that’s why I succeed- Michael Jordan (G.O.A.T)

For the Gate is Narrow and the way is hard that leads to life, and those who find it are few- Matthew 7:14

Let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us- Hebrews 12:1

Matterhorn’s Backside

The Scene – 60’s
F3 Welcome and Disclaimer
Warm-O-Rama
COP
SSH x 25 (IC)
Curls for the girls x 50
Overhead Press x 50
Burpees x 10 OYO

Tha Thang
Battan Death Run to bottom of Matterhorn
20 Merkins
Mosey to Pavalon
40 pull ups
40 Dips
Mosey to Top of Matterhorn
50 Squats
Mosey down back side of Matterhorn towards Northshore doing the following exercises along the way
20 CDD
40 Marge/ Homer leg raises
20 Walking lunges
10 Burpees
Mosey to AO for Mary

MARY
Alphabet
LBC x 100 – Mayberry
Peter Parkers – Tweety
10 Burpees – Proton

Count off and Name – O – Rama
Bom
Forgiveness. Jesus spoke about us forgiving the people that sin against us multiple times. It is included in the Lord’s Prayer and again in the verses right after the Lord’s Prayer. Even the disciples had a difficult time with this commandment. Matthew 6: 14-15, Matthew 18: 21-35. I think our forgiveness is to benefit the wronged more than it is a benefit to the sinner.
Prayer Requests
Lazy Boy babysitting for a few days, My oldest going to D.C. for a school trip and my M traveling

Moleskin
Woodshack and Ratchet found their way back to the Dog Pound this morning. Great mumble chatter as alwasys.

Incremental Growth

The Scene: perfect conditions – 55 degrees, clear

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Cherry Picker
  • Merkin
  • Goofball
  • Jog 2 parking lot laps

Line up in parking lot Burpee Dans

Beginning at the curb, perform 4 lunges then 4 burpees, rinse and repeat across parking lot, run back to curb. Then 4 lunges and 3 burpees. Rinse and repeat (then 2 burpees, then 1 burpee). Plank or BBS until group finishes.

Mosey to lower parking lot – find a battle buddy

One man runs the length of the parking lot, performs 5 Merkins, then runs back while partner does Merkins (100), then BBS (200), then jump squats (100). Trade each lap until the total number is completed.

Next exercise:

Group splits: Half begin Bearpees (10 bear crawls followed by 1 Burpee), while the other half start Bernie Sanders on the hill. Bernie Sanders group relieves Bearpee group. Endless until 6:15am.

INCREMENTAL GROWTH

Growth is hard to see. We measure growth. When an acorn is crushed by a 1,000 lb. tombstone, who wins? It’s a no brainer. The acorn always wins. God waters it, and slow growth appears. Let’s all work toward incremental growth in our spiritual life– the same way we are working toward growing in fitness and strength.