F3 Knoxville

Tag: Hydro

With vs. For

The Scene: 41 Degrees, crisp and cool

F3 Intro and Disclaimer

Warm-O-Rama

Cherry Picker, Baby Arm Circles, 10 Burpees, High Knees (short and sweet)

The Thang:

Mosey to tennis court:

DORAS-
100 Burpees
200 LBC
300 Merkins

50 “fence jumps”/bear crawls across pone tennis court/spring to end/50 “fence jumps” x2

Mosey to “pee rocks”:

50 curls/2 overhead runs in 2 lines

Mosey to Lake Trail:

30 Merkins OYO
Group Mosey on Lake Trail
30 BBSU

Mosey back to AO

Finished with 10 Merkins

Ab-O-Rama

Name-o-Rama

The Share (BOM):

Love with vs Love for. Too often we want to do FOR our family/friends/co-workers instead of doing things WITH them. “WITH” love encourages, models, walks beside, and holds people accountable. In F3 we have a model of what it looks like when others love us, hold us accountable, and encourage us through the tough times.

It was a great morning and the 25 strong pushed it and got better!

Party Time!

THE SCENE – Ice Cold 28 Degrees and Clear
F3 Welcome and Disclaimer

WARM-O-RAMA
High Knees
Butt Kickers
SSH IC x 25x
BA CIR FWD/BACK IC x 5x
Burpees x 11 x 3x

THE THANG
Mosey to the track
– Run .33 Mi (1 lap)
Merkins x 33
– Lap
Lo Plank Jacks (4 ct) x 33
– Lap
Mountain Climber (4 ct) x 33
– Lap
In-N-Outs x 33
– Lap
Bobby Hurley
– Lap
(Victory Lap if finish early)

BBS & Al Gore til we catch the 6

Mosey back to the AO
Suicide Run x 4
Caterpillar Merkin x 5
LBC (4 ct.) x 33

COUNT-OFF
NAME-O-RAMA

BOM
Today is my 33rd Birthday and I’m honored to share it with you men. When I turned 30 I was determined to make the next 10 years the best years of my life. I refused to believe that my best years were behind me. I was so mad that I was 30 I had planned on beginning an F30 campaign. I would gather my friends who were all about the same age, we would get “F30” T-Shirts made with nicknames and would sign up for all kinds of Mud Runs and make sure our best years were to come. God has a funny way about things… Instead of F30, he gave me F3 with a circle around it and instead of a cool name nickname like Maverick, I was dubbed La-Z-Boy. I’m thankful to be a part of this PAX and humbled by you all every time I come out!

MOLESKIN:
Mumblechatter ended quickly with our Warm-O-Rama Burpees this morning. But picked back up when I mentioned how distraught I was at 30, some snickers and comments like “Wait til you turn 40 or 50!”. It’s great to be out with HIMs who can offer such great perspective on life.

Half ‘a Dog Biscuit

The Scene: Chilly with a hint of “Fever” and a last-minute Q change!

F3 Disclaimer and Welcome

Warm-o-Rama
15x SSH
15x Mountain Climbers
Mosey to 1/3 mile loop

The Thang:
Seabiscuit workout!  (normally a 1hr + workout)
1 Lap – 10x Burpees, 20x BBS, 30x Squats
2 Laps – 10x Burpees, 20x BBS, 30x Squats
3 Laps – 10x Burpees, 20x BBS, 30x Squats
4 Laps – 10x Burpees, 20x BBS, 30x Squats (I think this is where the “audible” was called and the PAX re-collected to return to the AO)
3 Laps – 10x Burpees, 20x BBS, 30x Squats
2 Laps – 10x Burpees, 20x BBS, 30x Squats
1 Lap – 10x Burpees, 20x BBS, 30x Squats
Mosey back to AO

Mary
20x Hello Dolly
20x Flutter Kick
Recover!

Moleskin:
Well, today (Valentine’s Day!) was supposed to be Swirlie’s VQ. He had some big plans for sleds, tires and all kinds of pain for the PAX. The man upstairs stepped in with a little Fever and Sore throat to keep the PAX alive (we prayed for Swirlie’s health to improve). Seriously, Swirlie – the next time you might want to plan something “the average man” can do – none of this 24yr old “I’m a monster athlete” stuff…

Anyway, there was little mumblechatter (I mean almost NONE) this morning during the introduction of most of the PAX to the P-Nut classic “Sutherland Seabiscuit” workout at #TheDogPound. Some of these HIMs had done it before and knew what to expect, but WOW did it smoke the PAX. Maybe we shouldn’t do it on a 1/3 mile loop…but as-intended next time on a 400 yard track.

Nah.

It’ll be back for sure!

Keep it Simple, Make it Hurt…

THE SCENE
54 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Mosey to far side

Windmill Merkins x15 (IC)
Imperial Squat Walkers x12(IC)
BAC Fwd x10 (IC)
BAC Bkwd x10 (IC)
Mosey back to SP

Circuit Circus
Divide up and head to 4 Stations
S1: Side Lunges / Dry Docks
S2: Rocky Balboas on the benches / Bench Dips
S3: Iron Mikes/ Superman Swims
S4: Shuttle Run (run to cone, 1 burpee, rinse and repeat adding 1 burpee each time)

Completed rounds of all 4 stations,
R1: 120 sec (change exercise at 60 sec except for shuttle run)
R2: 90 sec (change exercise at 45 sec except for shuttle run)

Mosey to far side near Sunsphere.  Divide into two groups

HIIT & 30s
Group 1: HIIT (8 Intervals)
– R2 1: Ranger Merkins
– Rd 2: Squats

Group 2: 30’s on Stairs
– Bottom: Flutter Kicks (4ct)
– Top: Squat Jumps

When Group 1 finishes switch

Mosey back to SP

COT
Number off and Name-O-Rama (22 PAX)

BOM
3 Overlooked Qualities of a HIM: Humble, Teachable & Flexible

Humility is the quality of having a modest view of one’s own importance, rank or abilities. It includes a recognition that you don’t have all the answers, that you may be wrong at times and that others may have better insights, wisdom and abilities in certain areas than you do.
Proverbs 18:12 – Before destruction a man’s heart is haughty, but humility comes before honor.

Teachability is the quality of being able, willing and eager to learn from others. It includes an appreciation for the gifts, abilities and experiences of others and a recognition that you can benefit and grow by listening to and learning from them.
Proverbs 19:20 – Listen to advice and accept instruction, that you may gain wisdom in the future.

Flexibilty is the quality of being able to easily modify your own opinions, goals and actions. It includes the ability to adapt to new information, change course, compromise on non-moral issues, and value other’s interests as highly as your own.
Proverbs 22:3 – The prudent sees danger and hides himself, but the simple go on and suffer for it.

MOLESKIN
The PAX at Big Ball never disappoint!  We pushed hard an nonstop for 45 minutes and got better.  Great morning with great men…

Flinstone 30s, Pyramids & Grinders

THE SCENE
30 and Breezy

F3 Welcome & Disclaimer

THE THANG
COP
– Running Squats x10 (8ct IC)
– Windmill Merkins x10 (IC)
– Reverse Lunges x12 each leg (IC)
– Arm Circles Forward x12 (IC)
– Arm Circles Backward x12 (IC)

Mosey to back side of the Asylum
– Stop at front parking lot, ATMs & Flutter Kicks x25 (4ct)

Flintstone’s 30s
Every man select a rock (or two)
Individual 30’s on the back hill with rock (going up and down by 5s from x5 to x25 at the top and bottom)
– Double-hand Arm Overhead Press at top x5
– Dead Lifts or Sumo Squats at the bottom x25 (w/ rock)

Mosey to field on Northshore side of the Asylum at the base of Grinch Hill.  Once there, partner up.

Battle Buddy Pyramid
Battle Buddy 1 runs to second cone and does 2 exercises while Battle Buddy 2 does shuttle runs to first cone.  Rinse and repeat.

Each person will do two sets of the exercises in the following order: x5, x10, x15, x10, x5.  We had 2 Rounds:
Rd 1
– Burpees
– Dry Docks

Rd 2
– Narrow Squats
– Wide Merkins

Mosey to SP

Grinders
Battle Buddy bear crawls to the cone and does 2 reps while Battel Buddy 2 is doing squats then runs back.  Switch.

Each round increase by 2 reps until each man does a total of 10 reps.
– Rd 1 = Diamond Merkins
– Rd 2 = Side Lunges (both legs = 1 rep)

COT
Number off and Name-O-Rama (31 PAX, 2 FNGs)

BOM
Character vs. Reputation

“Character is the distinctive qualities that make a man who he truly is deep down inside. Your character is made up of all the qualities that have been deeply ingrained in your mind and spirit. It is your character that determines how you respond to life’s challenges and irritations, to both your victories and defeats. Your reputation is what others think of you; your character is what you truly are. Reputations can be manipulated; character can only be developed. While you have some control over how others see you, you have total control over your true character. The specific character traits that you develop, and live by, determine what kind of man you are.”
– Bohdi Sanders, Men of the Code: Living as a Superior Man

Wearing the F3 means something.  It means you are CHOOSING to be a man who pursues more than the status quo.  That you ACCEPT responsibility to REJECT passivity and LEAD.  You live by a code, I am Third…God, Others, Me.  Character is built through adversity.  Each morning we get out and work hard pushing ourselves and each other to get better physically, mentally and spiritually.  With each workout our character is shaped a little more.

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.”
Romans 8:3-5

MOLESKIN
It was chilly, breezy morning, but we kept moving.  We carried rocks, ran hills, bear crawled, did burpees…all giving 100% with a smile.  It was an honor and blessing to lead this morning.  And just think…we get to do it all again next week!