F3 Knoxville

Tag: High-Heels

Little Mosey…Lot of Pain

THE SCENE 63 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Twist and Pivot X 40
Imperial Squat Walkers X 20
Baby Arm Circles x 20 each way
180 Squat Jump x 20
Shoulder Tap Merkins X 15

Field of Dreams
1s 1st corner – AMRAP Squats until relieved.
2s 2nd corner – AMRAP Mercans until relieved.
3s 3rd corner – AMRAP Big Boy sit-ups until relieved.
4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving the Pax there

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.

Mosey to pavilion

The Pull up Run
10 Pull ups, 25 Rows, 25 Mercans x 3

Mosey back to SP

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 and hold until a full revolution has been made (as the second hands would move around a clock) then return to 90 degrees and repeat until smoked!

COT
Number Off and Name-O-Rama

BOM
Complacency – Sometimes when we get in a routine we can find ourselves being complacent or taking things for granted.  It required almost maximum daily effort to keep growing physically, spiritually, and in relationships. Lately I feel like I have found myself be complacent as a parent.   I have a plan for my physical growth(F3), a plan for my spiritual growth (quite times), a plan for my marriage growth (date night etc.), and a plan a t work.  I have realized that I spend lots of time with my kids but they are going to be gone soon and there is so much I want to share with them.  I have realized I need to develop a plan and be intentional with my kids. My challenge to you is to look at your life this week and seek out ways that you can be less complacent and more intentional.

Peyton – the small package

THE SCENE 50 degrees, cool

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Squats                        ICx15
Baby Arm Circle        ICx10
Reverse Arm Circle   ICx10
Side arm stretch
Huggers
Mountain Climbers   ICx10

PAX moseyed from the tennis courts down to the rockpile with CMU’s.

99
99 repetitions of the following exercises:

  • Merkins
  • Squats
  • Overhead Press w/CMU
  • StarJacks
  • CMU curls
  • LBC’s
  • Flutter Kicks

In-between each set was a run from the AO to the boat dock area – returning to the AO (approx. 2 ½ miles total)

MARY
Hello Dolly                  (Sparky)

COP
Number off and Name-O-Rama

BOM
P-nut talked about anxiety and stress.  Reflected on the need to give your cares over to God and be thankful for your life, gifts and blessings.  Philippians 4:6

P-nut then prayed us out- including a prayer request from Tank.

MOLESKIN
Lots of mumblechatter from the PAX.  Woodshack started us off with lots of wet gaseous noises during warm-ups, followed by his discovery of dog poop in the parking lot.  Junk had the line of the day when he described Peyton as a “small package.”  It went steadily downhill from there…  Great morning with the PAX!

Mosey with Mayberry

THE SCENE 69 and clear

F3 Welcome & Disclaimer

THE THANG
COP
Burpees
Imperial Walkers
Merkins

MOSEY w/ Mayberry
50 tuck jumps
50 mtn climbers
50 lunges up the hill
50 pull ups
50 squats
50 LBCs
50 burpees

THE RANGE
10 Merkins
1 forward roll (add one each round)
Aimed in duck walk
5 celebration jumps
x5

SWAT guys get the girls
50 bicep curls
50 tri extensions
50 Merkins
50 Single leg deadlifts

AO Abs
20 bicycles
20 pickle pounders
20 BBS
20 Russian twists (4ct)

COT
Count-o-rama / Name-o-rama

BOM
My man Frosty, put it on my heart to talk about something we don’t do.  Something that even when we set out to do it we sometimes call an abort or chicken out at the last minute.  My fellow Christians and I are called to witness, or go out and spread the word about our Savior to others.  How quickly we talk about F3, invite other men to F3, wear F3 shirts, post on the F3 site or even post in on our F3 GroupMe, FaceBook, Instagram or whatever, but how often we fail to go out and teach others about Jesus.  Whether it be for societal reasons, or our own personal fears.  (I know I struggle with feeling that I will say the wrong thing and scare people off. ) However, what we need to know is that when we speak about Jesus, He will give us the words he wants us to speak.  He will work in us, through us, and use us to spread His message.

Mark 16:15-16
“He said to them, “Go into all the world and preach the gospel to all creation. Whoever believes and is baptized will be saved, but whoever does not believe will be condemned.”

I don’t want our brothers, F3 or otherwise to be condemned.

MOLESKIN
21 men showed up to go on a Mosey with me today.  I tried to make it challenging, and contrary to the mumblechatter I was NOT trying to have anyone splash merlot. I also wanted to push some of the PAX to try things.  If we go into a challenge thinking we won’t succeed, guess what? we won’t succeed.  When you come around the corner and you see “Burpees 50” or “Pull-ups 50” written on the ground, how do you get better if you don’t try?  I am proud to say that everyone in this PAX tried.  No one gave up and quit, everyone kept moving and working hard.  I give it to the PAX that they went on a Mosey with me and never gave up.

Also “Nice roll Hondo” to my man Junk.

Tour Through The Pyramids…

THE SCENE 69 and clear

F3 Welcome & Disclaimer

THE THANG
COP
SSH x 32 (IC)
Windmill Merkins x10 (IC)
Arm Circles Forward x12 (IC)
Arm Circles Backward x12 (IC)
Imperial Walkers x16 (IC)
Mosey 1 lap around parking lot

Mosey to coupon pile and everyone grab 2 then line up at the edge of parking lot.

Pyramid 1
Do the following exercises in 5 rounds:
R1 = 10x each of Narrow Squats, Bent-Over Flyes, Side Lunges, Standing Flyes, Reverse Lunges
R2 = 15x each of Narrow Squats, Bent-Over Flyes, Side Lunges, Standing Flyes
R3 = 20x each of Narrow Squats, Bent-Over Flyes, Side Lunges
R4 = 25x each of Narrow Squats, Bent-Over Flyes,
R5 = 30x each of Narrow Squats

Partner up with a battle buddy and head to back to parking lot.

 

Pyramid 2
Battle Buddies alternate between running and planking
1st person runs to first cone – x5 Diamond Merkins, runs back (2nd holds plank)
2nd person runs to first cone – x5 Diamond Merkins, runs back (1st holds plank)
1st person run to runs to second cone – x5 Carolina Dry Docks, runs back (2nd holds plank)
2nd person runs to second cone – x5 Carolina Dry Docks, runs back (1st holds plank)

Rinse and repeat following the rep sequence– x5, x10, x15, x10, x5

Mosey to play area

MARY
Flutter Kicks x40 4ct IC
Freddie Mercury x30 IC
Side Crunches x25 each side IC

Mosey back to start point.

ATMs
As one PAX…in cadence…with hutspah!  IC

COT
Number Off and Name-O-Rama

BOM
“Success is peace of mind, which is a direct result of self-satisfaction in knowing you made the effort to do your best to become the best that you are capable of becoming.” – Coach John Wooden

A good life is built one block at a time.  It takes effort and intentionality.  HIMs understand that their lives are not their own, that they get better in order to give more to those the love and live with.  Coach Wooden’s definition of success is appropriate for every area of life…physical, mental, emotional and spiritual.  Each F3 workout is a microcosm of life.  Take what you learned this morning, keep pushing and give it away!

MOLESKIN
The PAX pushed hard this morning!  It is an incredible experience to line up each morning with men who are ready to reach past their limits to get better and make sure their brothers are doing the same.  Prayer time at the end was especially good.  Praying for needs and hearing praise reports was inspiring for YHC.  Can’t wait to get back out there and do it again!

Lost with Burpee Dan in the Bermuda Triangle

THE SCENE 67 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop X 25 IC
Imperial Squat Walkers x 20 IC
Little baby arm circles Front x 15 and back x 15 IC
Mountain Climbers x 20 IC
Ranger Merkins X 20 IC

Count off in 3s

Bermuda Triangle
Station 1 –10 pull ups in the dugout
– Run from dugout to short walls near playground
Station 2 -10 step ups at the short walls
– Run from playground to covered area
Station 3 – 20 rows and 20 Merkins
– Run from covered area to dugout

Complete each station then move to the next, AMRAP in 15min

Burpee Dan’s
1 Burpee : 4 lunges across lot.
– Down to touch the fence and back up in reverse and run to other end (repeat after each)
2 burpees : 4 lunges back to starting position
3 burpees : 4 lunges back to starting position
4 burpees : 4 lunges back to starting position

AMRAP in 15min

Cash Out
Down and back sprints x 3

MARY
Proton Parkers x 5 IC
Hello Dolly x 25 IC
Star Fish Crunch x 10 IC
American Hammer x 20 IC
Pickle Pounders x 20 IC

COT
Number off & Name-O-Rama

BOM
F3 Leadership Characteristics – CANDOR: Telling the hard truth. COMMITMENT, COMPETENCE, CONTENTMENT, COURAGE:

Galatians 6:1  – Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted.