F3 Knoxville

Tag: I-Beam

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

Modified Murph…

CONDITIONS
30 and clear

F3 Welcome and Disclaimer given!

COP
– SSH x15 (IC)
– Squat (slowly) x15 (IC)
– Merkins x15 (IC)
– Forward Arm Circles x10 (IC)
– Reverse Arm Circles x10 (IC)
– Imperial Walker x15 (IC)

THE THANG
Mosey to the rock pile

“Partner Mini Murph” (no weight vest either)
– 1 Lap of Marina Drive
– 100 Shoulder Presses split between pair (other partner holds rock above head)
– 200 Merkins (partner holds rock up)
– 300 Squats (partner holds rock up)
– 1 Lap of Marina Drive

Mosey to Circle of Fire

ABS
We had some good livin’ with a 60lb sand bag – each man took two laps while the circle had dealer’s choice:
– Plank
– Iron Cross
– Boat/Canoe
– Heels to Sky
– Not-So-Lazy-Boys
– Inverse Pickle Pounders

COT / BOM
Name-O-Rama

Good Morning Dora!

CONDITIONS
34 degrees, damp but clear

COP
– SSH x 30 IC
– Imperial Squat Walkers x 20 IC
– Shoulder touch Merkin x 15 IC
– Good mornings x 10 OYO
– Jungle Climbers x 25 IC (New Lexicon? Similar to it’s cousin, “The Mountain Climber” but you swing your feet up on the outside up to your hands, working the abs and stretching your groin/hip flexors simultaneously)

No FNG’s so we hopped right into an Indian Run (2 lines) mosey .4-.5 miles to the lower sloped parking lot next to the marina, setting ourselves up for a nice workout with our friend, Dora.

THE THANG
DORAS
Doras with a partner, making sure we “sprint” up the hill, really working out our leg workout reps.
– 100 w/ partner x Jump Squats
– 150 w/ partner x Lunges
– 200 w/ partner x Squats

Audible on round two of Chest of Doras. Extra mosey caused for extra time, so we took a mosey back to the COP for a nice 10 min killer ab/core workout.

COP – Abs
– Fifer scissors x 20 IC on the Q’s count
– Oblique raises x 15 each side IC
– Flutter kicks x 25 IC
– Starfish Crunch x 15 IC
– Heels to Heavens x 30 IC

COT
Name-O-Rama

BOM
As the famous Greek parable goes: “The fox knows many things, but the hedgehog knows one big thing.”

The fox spends his days, crafting up a devious, sly plan to attack the hedgehog daily. Always testing out every complex decision. The hedgehog goes about his every day activity of gathering food to provide for his family.

The hedgehog crosses into the foxes path and the fox attempts to attack, the hedgehog thinks to itself, “Here we go again,” and he curls up into a tiny ball, putting out his thorns and spikes on his back, protecting him. The hedgehog wins, every time.

We desire to live life like the hedgehog, but spend most of our time acting like the fox.

Foxes pursue many ends at the same time and see the world in all its complexity. they are “scattered or diffused, moving on many levels, never integrating their thinking into one overall concept or unifying decision.”

Hedgehogs, on the other hand, simplify a complex world into a single organizing idea, a basic principle or concept that unifies and guides everything. Anything that does not somehow relate to the hedgehog idea holds no relevance.

Call to action on discovering your core values:
1 – Listen (Psalm 46:10) – Step out of the traffic!” Take a long, loving look at me, your High God, above politics, above everything.”
2 – Look out, not in. When our focus is on ourselves, our problems, living for ourselves, we will not understand the meaning of our lives.

Habakkuk 3:17-19

MOLESKIN
18 anxious PAX ventured to the Dog Pound this morning, hungry for a good workout due to the postponed Monday workout because of frozen rain and ice.  We were ready to get after it, no standing around!  As always the PAX brought their A-game…getting better together!

Edit (submitted by Cap’n Crunch)