F3 Knoxville

Tag: I-Beam

No Jokes…Just Work!

THE SCENE
58 degrees and damp

Welcome & Disclaimer

THE THANG
COP (5 min)

  • SSH 25x IC
  • Diagonal Lunges 12x IC
  • Dive Bombers 10x IC
  • Imperial Walkers 15x IC
  • Arm Circles Forward 15x IC
  • Arm Circles Backward 15x IC

ATMs
All done in order with no rest (without leaving plank position)

  • 15 Alternating Shoulder Touches (4-count IC)
  • 10 Tempo Merkins (4-count IC)
  • 10 fast Merkins (single count IC)

Rinse and repeat 3X then run the hill and touch gate.

Line up on the curb and partner up.

No Pain No Gain Sprinters – Parking Lot (20 min)

  • Battle Buddy 1 performs 20 BBS while Battle Buddy 2 holds their feet in a plank position.
  • Battle Buddy 1 switches to Wide Merkins while Battle Buddy 2 sprints to a cone and completes appropriate burpees and sprints
    • 1st cone = 5 Burpees
    • 2nd cone = 10 Burpees
    • 3rd cone = 15 Burpees
  • Battle Buddy 2 then performs the progression.
  • Rinse and repeat until time.

Mosey to covered area

Let Me Ups / Jumping Squats
Let Me Ups 30 sec, 10 count
Jumping Squats for 30 sec, 10 count
6X of each exercise

Abs
Hello Dolly 20x IC
Superman / Bananas IC
Lance Armstrongs 20x IC

COT
Number-O-Rama & Name-O-Rama, 1 FNG – 2 Stroke

BOM
Manhood is more than being male, it’s about how we do life.  Men are life-givers, not life-suckers.  One problem is when asked, most men can’t give a clear and concise definition of what it means to be a man.  Almost 13 years ago YHC learned a definition of manhood that not only stuck, but has guided me and I am now seeking to impart to my boys.  The definition consists of 4 simple maxims:

Real Men…Reject passivity, accept responsibility, lead courageously and expect a greater reward (God’s reward)

We were created for impact, to bring life to the situations and relationships we find ourselves in.  Today is a new day…don’t memorize the definition, LIVE IT and go be a HIM in your world!

MOLESKIN
Some mornings are tougher to get to the AO than others…this one was tough for YHC.  But as soon as I got there it felt like home and I couldn’t imagine being anywhere else!  The PAX showed up and did the hard thing, and we all got better…AYE!

Cinder Blocks Rock!

THE SCENE
57 degrees, cloudy with a hint of Gloom at the DOG POUND

Welcome and Disclaimer

THE THANG
COP
LBAC x20 IC
Moroccan Night clubs x20 IC
Squats x20 IC
Imperial Walkers x20 IC
Imperial Squat walkers x20 IC
Monkey Humpers x20 OYO

Mosey to the Tennis Court with your Cinder Blocks.  Since YHC Woodshack on Q cannot run at the moment. I decided not to have the PAX run.

Partner Up for Lazy Doras (no running)

Lazy Doras
100 merkins -One partner does 10 reps while the other planks, then switch
200 LBC-P1 20 LBC while P2 holds legs 6 inches off the ground
300 squats-P1 25 squats while P2 holds Al Gore

Legs were fried, so why not Super 21’s with out beloved Cinder Blocks!

Super 21’s
Curls and overhead arm extensions.
YHCQ and the Pax were TOASTED after 11 so we modified “Omaha”!

11’s
1 sit up, bear Crawl across the tennis court 10 Body Builders, so on and so forth.

Due to time, THC wanted some 6 MOM so we modified back to COP for abs. From all the Body builders and Bear crawling, YHC got really dizzy and had to sit for a second. RATCHET “The Man” stepped up and helped get ABS going. THANK YOU Ratchet for looking out for me!

ABS – Dealers Choice
Dollies
Boat Canoe
Star Crunches

COT
Number-O-Rama and Name-O-Rama

BOM
Talked about my 9 Yr old asking me who I love more, him or God! It really threw me off guard when he asked that and I told him that I loved him more than God not knowing how to answer that questions without hurting his feelings or simply, I was not sure… My son told me that can’t be because God made us and that I should love God more. “WOW”!!!!!

Who left this pole here?

CONDITIONS
27 degrees and clear

Welcome and Disclaimer

THE THANG
COP
Side-Straddle Hop x 20 – IC – (Zygote)
Alternating Shoulder Taps x15 – IC – (Pickle)
Forward Arm Circles x15 – IC – (Zygote)
Backward Arm Circles x15 – IC – (Zygote)
Imperial Walkers x10 – IC – Pickle

Mosey to baseball field and pavilion.  Count off in 1s and 2s,  Group 1 with Pickle & Group 2 with Zygote

Joe and The Pavilion
Group 1 – Joe Hendrix Stair Loop – Group on each set of stairs
Group 2 – Pavilion Leg Session – Step up jumps, Single Leg Control Squat, Wall Sit
(8 Min then switch)

DORA’s and Log PT
Station 1: K2
Group 1 mosey to K2 (Name I am giving to that hill).  Each person get 1 coupon on the way there – Pick a battle buddy.  Alternate doing the following exercise with reps adding up between battle Buddies:
– 150 Curls with hill runs
– 100 Thrusters (Squat and Press)or standard curls with hill run
– 75 Tricep extensions with hill runs

Group 1 will leave the coupons there and Group 2 will return them

Station 2: Parking Lot
Group 2 mosey to parking lot.  Break into groups of 3 and get a pole.  1 pole = 1 unit…everyone must work together – Teamwork.

Exercise sequence (Keep the pole off the ground at all times!)
1st Stop – Alternating Shoulder Pole Press x 20 – Lunge to 2nd Stop
2nd Stop – Pole Curls x 30 – Walk Pole to 3rd Stop
3rd Stop – Pole above the head squats x 20 – Lunge to 4th Stop
4th Stop – Pole crunches x 30 – Walk Pole back to the start and repeat until time is up

Group 1 and 2 switch!

ABS
Begin and finish with Pickle Pounders!!

COT
Count off and Name-o-Rama

BOM
Each day we talk about what it looks like to be a HIM (High Impact Man) to our wives, fiancés, girlfriends, kids, family and coworkers. Even more so, being a HIM completely changes our stature as men and the way we live our lives. When thinking about becoming a better HIM each day I wanted to be reminded of who we are as men. The scripture was Romans 5: 6-10, with the focus being on this: “ While we were still weak, at the right time Christ died for the ungodly…While we were still sinners, Christ died for us…”

As men, we have to remember who the true HIM is in our lives. We are weak sinners who have an incredible god. Through his blood we can go out each day and become better HIMs in his name. This weekend focus on the true HIM and there you will find your strength.
– Zygote

Prayer
– Pickle

MOLESKIN
The PAX woke up hungry and ready to devour any task ahead. Energy was great as we ran K2 and played in the lumberyard. This PAX is something else!

Zygote and Pickle

Ring of Fire

CONDITIONS
38 and Misty

F3 Intro and Disclaimer

THE THANG
COP
Side Straddle Hops x25 (IC)
Hamstring Busters x20 (IC)
Arm Circles Fwd & Back x20 (IC)
Rockettes x20 (IC)

Mosey to Marina Parking Lot for Ring of Fire

RING OF FIRE
(Due to conditions instead of splitting into smaller groups, PAX stayed together in large group to complete three circuits of the Ring of Fire. Completing each exercise for 1 minute)

  1. Burpees
  2. Run Ramp
  3. Box Jumps
  4. Flutter Kicks
  5. Jump Rope
  6. Mercins
  7. Shuttle Run
  8. Squats
  9. Big Boy Sit-ups
  10. Lunges

Mosey back to Dog Pound Parking Lot

COT
Count-O-Rama, Name-A-Rama, and Announce-O-Rama

BOM
Ephesians 6:13-17 Talks about putting the full armor of God under to protect against the evil one. The Sword of the Spirit, Breastplate of Righteousness, Helmet of Salvation, Shield of Faith, Belt of Truth, and the Sandals of the Gospel of Peace. As we each put on this armor and fight evil as HIMs. We are apart of a special community that allows us to do that and to look after each other and fight for one another as well!

MOLESKIN
The PAX was eager for a unique Bandwagon Beatdown as we went through the Ring of Fire today. The PAX was forgiving as the original plan for the Ring of Fire was altered because of the weather. Wind and Rain made it hard for the exercise cards to stay in their correct places. Therefore, the PAX completed each exercise of the Ring of Fire together! Spirits were high and the PAX always leaves everyone feeling encouraged.

Bandwagon

CMUs!

CONDITIONS
50 degrees with a constant drizzle

F3 Intro and Disclaimer

COP
Side Straddle Hops x20 (IC)
Arm Circles Forward
Arm Circles Backwards x10 (IC)
High Knees x10 (IC)

THE THANG
Grab Cement Masonry Unit (CMU)

CMU Circuit
Line up on baseline of tennis court
Perform the folllwing:
– Jump back and forth over CMU for 1 min
– Rows right arm 1min
– Rows left arm 1min
Rinse and Repeat x2

Reverse Ladders 12 to 1
Run to opposite end of other court do 12 reps of exercise, run back and do 11 and so forth down to 1.
Exercises
– Overhead squats w/ CMU
– CMU curls
– Merkins on CMU
– Overhead press with CMU
– Burpee with overhead press (audible, start with 6 rather than 11)

COT
Count off and Name-O-Rama

1 FNG = Mini Van

BOM
Courage: Setting aside of fear to turn hardship into grace.
The 5th Leadership Characteristic

MOLESKIN
All about the cement masonry unit (CMU), we never let go of them. We pounded the upper body and never stopped moving. Rain didn’t slow us down, the PAX was motivated by the CMU beat down!!!

Barbie