F3 Knoxville

Pyramids, Laps and Q101

THE SCENE
37 and clear

Welcome, disclaimer and explanation of day (workout + Q insights)

 

THE THANG
COP

  • SSH x25 4ctIC
  • Tempo Squats x15 4ct IC
  • Tempo Merkins x15 4ct IC
  • Line up on curb and then run to far curb and back, stopping in the middle for three Burpees
  • Reverse Lunges x12 4ct IC
  • Run to far curb and back, stopping in the middle for three Burpees
  • BAC Fwd x10 4ct IC
  • BAC Bkwd x10 4ct IC
  • Run to far curb and back, stopping in the middle for three Burpees

Mosey to the parking lot next to the playground partner up with Battle Buddy

 

Pyramid of Pain
Each man will complete the following:

  • Complete exercise 1 then run around the parking lot
  • Complete exercise 1 and 2 then run around the parking lot. Continue until you get to 4 exercises
  • Upon completion of all 4 exercises continue but take on exercise off each round starting with 1 (then 2, 3 and so on).

Exercises (x20 of each):

  1. Narrow Squats
  2. Diamond Merkins
  3. 4ct Flutter Kicks
  4. Tuck Jumps

Mosey to SP

 

Merkin Hill
Run up and down hill doing 3 times performing 5 burpees at the top each time

 

ABS
Box Cutters 20x 4ct IC
Side Crunches 20x each side IC
American Hammers 15x 4ct IC
ATMs

 

COT
Number off and Name-O-Rama – 26 PAX, 2 FNGs – Big Apple, The Dab

 

BOM
“Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.”
Philippians 2:3-4

Leading a F3 Workout

  • KEY: Most important thing: It’s Not About You!
    • Your #1 job as Q is the safety of the PAX.
    • Men have shown up early and are trusting you to challenge them and keep them reasonably safe.
  • PLANNING: Plan the work then work the plan
    • Not just the exercise, but the explanations, transitions and your BOM
      • Explanations and transitions can make or break a workout!
    • Think through the following when planning your exercises:
      • Weather (not just the day of, but the days before)
      • Amount of daylight
      • Size of the PAX (make thing scalable)
      • Fitness levels in the PAX
    • Equipment needs
      • Cones, light sticks, CMUs, etc.
  • ELEMENTS: Basic ingredients of a well-balanced workout
    • Strength
      • Push, pull, core and leg
      • Goal: tax each of the four major muscle groups
    • Cardio
      • Sprints and distance
      • Goal: elevate the heart rate and maintain the elevated state with periodic rests
  • PRACTICE: You play like you practice
    • Make sure YOU can do the exercises properly
    • If you can, walk through the workout at the AO
    • PRACTICE, OUT LOUD, IN CADENCE
  • EXECUTION: Get after it and have some fun!
    • Talk up the morning on GroupMe. Let the PAX know you are excited to lead them.
    • Show up early!
    • Be energetic (you don’t have to be Richard Simmons, but be vocal and upbeat)
    • Always wear a watch
    • USE PROPER CADENCE
      • This seems small…it isn’t. The cadence creates a very real synergy for the group.
      • Proper cadence is:
        • “The Next Exercise is ______________________”
          • Clear and concise command
          • PAX repeat exercise name to demonstrate understanding
        • “Starting Position … Move”
          • “Starting Position” is the information
          • “Move” is the command
          • Pause between info and command, to assist with understanding
        • “In Cadence … Exercise”
          • “In cadence” is the information
            • Not all exercises are in cadence
            • PAX repeat back “in cadence” to demonstrate understanding
        • “Exercise” is the command
          • Signals PAX it is time to begin
          • Pause between info and command, to assist with understanding
        • “1, 2, 3” then PAX calls rep
          • Your cadence MUST match the called exercise
          • Not all exercises are performed at the same cadence
          • Your count matches the body movement
          • PAX call the rep number in place of “4”
        • Change your voice inflexion on last rep
          • Signals to the PAX that we are ending
          • Important to keeping morale and order
        • “Recover”
          • At the end of the called exercise you call “Recover”
          • Important command to let everyone know we are finished
  • INTANGIBLES: The secret sauce
    • During the workout, engage the PAX
      • Have PAX count off for rest times
      • Use men’s F3 names
      • Laugh, remember…this is supposed to be hard, but it’s also supposed to be fun.
    • If you can’t do it, don’t Q it.
      • This doesn’t mean you have to be the strongest and fastest, just that you can execute the exercise properly
    • Lead from the front with an eye on the back
      • The PAX come expecting to be led. There should be no doubt that you are leading.  You should be visible and vocal, but that DOES NOT mean everything revolves around you or that you need to the all-star of the morning.
        • Have others do 10 counts for breathers
        • Tell someone where you’re heading and have them lead the PAX
        • Have someone else lead the PAX to Cash Out
    • NEVER leave a man behind
      • This is important when moving around the AO. If the PAX gets stretched out we lose cohesion.
      • When on a mosey, if you feel the PAX stretching out, circle back (i.e. wagon wheel) or stop and do a few reps of an exercise (i.e. SSH, Merkins, etc.)

Frustration Station

THE SCENE: Cloudy, temp at about 30 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-Straddle Hops, 20 Plank Jacks, Ten Tempo Merkins, 10 Windmills, 10 Cherry Pickers
THA-THANG:
Mosey to the long parking lot that is south of the northern ball fields and is adjacent to the serpentine sidewalk.  There will be six cones places along the length of the parking lot.  We will do suicides.  First we will sprint to each cone and back to the start until we have sprinted to every cone in order.  Next, we will do the same thing but do 10 Big Boy Sit-ups each time we come back to the starting cone.

Mosey to Pavilion at Northern Ballpark.  We will go in counter clockwise run, stopping at the following areas to do the following exercises: (we will rinse and repeat)

  • Pavilion:  20 Picnic Table Pull ups
  • Flag:  20 Boxcutters
  • Benches:  Ten Bench Jumps
  • Dugouts:  Ten Pull ups or 15 second hang

Mosey to Cardiac Hill.  We will run up the hill to the benches but stop to do the following exercises at the following areas:

  • First Turn:  20 American Hammers (four count)
  • Second Turn:  20 Hello Dollies (four count)
  • Third Turn:  20 Decline Merkins (four count)
  • Benches:  20 Bench Dips
  • Rinse and repeat

Mosey to AO

MARY:
20 Flutter Kicks, 20 Bicycle Kicks, 20 Pickle Pounders, ATMS
COUNT-OFF & NAME-O-RAMA
Eight men, no FNG’s.
CIRCLE OF TRUST/BOM:

John 16:33

I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.”

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

I chose these verses because, this week, I needed to read something in the Bible about coping with frustrations.  And, my frustrations were minor, when I think about the home fires, the prejudices, the poverty, the joblessness, the family deaths, and life struggles that many are coping with.  We all get frustrated, no matter what our positions in life.  At such times, it is good to think of God having our six, being there for us. God knows we will have tribulations.  But He is there for us.  He has overcome the world and he can certainly help us overcome what we are dealing with.  He asks us to fear not.  He tells us that he will strengthen us.  He says he will hold us in his righteous hand.  We can think on these comforts during frustrating times.  It may not answer our questions immediately, nor take away all the pain, but knowing that he watches out for us, loves us, and has plans for us, certainly helps.

ANNOUNCEMENTS:
3rd F event on Saturday, December 11, 8:30 AM at the Outlook.

Pyramid scheme

THE SCENE: 41 and colder than I expected
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:

1burp

Imperial walkers x10/4ct

2 burp

Squats x10/4ct

3 burp 

Imperial squat walkers x10/4ct

4 burps

Mtn climbers x 10 4ct

5 burps 

Bobby Hurley’s x 10

4 burps 

Merkins x 10 /4ct

3 burps 

Lbcs x 10 / 4ct

2 burps

Monkey Humpers x 10 /4ct

1 burp 

THA-THANG:
Indian run to lower parking lot behind the baseball fields

pyramid laps

  • Partner up with like speed
  • Run opposite directions
  • Every time you meet , do the following exercises in reps of 25 except burpees. 10 burps
  • Lap 1 Merkins
  • lap 2 merkins, LBC
  • LAP 3 merkins, lbc, mtn climbers
  • lap 4 merkins, lbc,mtn climbers, Bobby Hurley
  • lap 5 merkins lbc mtn climbers Bobby Hurley and burpees
  • lap 6 lbc, mtn climbers , Bobby Hurley’s , burpees
  • lap 7 mtn climbers , Bobby Hurley , burpees
  • lap 8 Bobby Hurley’s , burps
  • lap 9 burps
  • lap 10 victory lap
  • mosey back reverse Indian run to AO

MARY:
Line up on the line ! We got a sneak peek of 2 events for the Olympics this weekend. Shuttle run and triple burpee broad jump . Shuttle run x 2  and one time doing triple burpees broad jump

COUNT-OFF & NAME-O-RAMA
25 pax
CIRCLE OF TRUST/BOM:
Leadership involves surrounding yourself with good positive people . With out this, you cannot have success.
MOLESKIN:
As I wrapped up my first season as a HEAD COACH , I realized quickly I can’t do it alone. Expecting to lead alone is nearly impossible. A true leader will surround himself or herself with positive people ready to help. It’s just what I had in my first season of being a head coach for 2 of my sons flag football teams. I had a lot of expectations of myself to “run the show” but quickly realized , I am screwed doing it all alone. I had dads stepping up ready to help as assistant coaches. It was much needed and with all the help, our teams had a successful season ! The success was not winning the games but just having fun with the kids! To sum it up, we are born to lead but we can’t do it alone !

Einstein “ stay away from negative people, the find a problem to every solution” . As you lead, make sure you surround yourself with positive people !

Aye!
ANNOUNCEMENTS:
F3 brolympics coming this weekend!!

The Hydra

THE SCENE: Warm and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops@30
  • Arms Circles B/F@15
  • Cherry Pickers@15
  • Indian Run to Troll Bridge

THA-THANG:

Three rounds on the grinder in groups of two….

Everyone started at a station (1-9) in groups of two and did the exercise for the round.  One person at station 1 ran to the troll bridge for some battle ropes with the hydra.  The second team member ran to meet his teammate once the battle started.  The returning teams started back on round two exercises at station 9, and continued until the third round moving down each time while a new team went to battle the hydra.

# R1 R2 R3
0 Double Waves @40 Rope Throws@40 Lateral Waves@40
1 CMU Rows CMU Curls CMU Rows
2 Overhead Press CMU Decline Overhead Press
3 Squats Tuck Jumps Squats
4 Burpees Mountain Climber Burpees
5 Big Boys LBC’s Big Boys
6 Kettle Bell Swing Kettle Bell Press Kettle Bell Swing
7 Side Straddle Hop Hill Billy’s Side Straddle Hop
8 Flutter Kick Hello Dolly Flutter Kick
9 X-Cross Situp American Hammer X-Cross Situp

MARY:
CMU pass around the circle on the 6 and finishing with some leg throw downs…

COUNT-OFF & NAME-O-RAMA
15 Men Battled the Hydra: Butterfingers, Deep Dish, Drifter, Fins, Flash, Iceman, Moses, Mr. Rogers, Pinnocchio, Pup, Snorkel, Squeaker, Squiggly, Waxjob, and Woodshack.
CIRCLE OF TRUST/BOM:
The hydra is a metaphor for our own self doubt, fear, and anger. Negative emotions can only create more harm in our life. Remember emotions are not something that happen to us. We choose how to react to our emotions and we can only become better by cauterizing negative thinking and defeating the hydra.
MOLESKIN:
HYDRA LERNAIA (Lernaean Hydra) was a gigantic, nine-headed water-serpent, which haunted the swamps of Lerna. Herakles (Heracles) was sent to destroy her as one of his twelve labours, but for each of her heads that he decapitated, two more sprang forth. So with the help of Iolaos (Iolaus), he applied burning brands to the severed stumps, cauterizing the wounds and preventing the regeneration.

Thirsty for Sling Shot!

THE SCENE: 40 +/- Damp +/- but ALL good!
F3 WELCOME & DISCLAIMER

As Willy Wonka said, “SO MUCH TIME, SO LITTLE TO DO! Strike that, reverse it!” Lets get going….

WARM-O-RAMA:
Disclaimer while jog across parking lot x2, High Knee skips x2 across PL, Karoake x2 across PL
THA-THANG: SLING SHOT to Mt. SUKMOORE

  • Partner up and grab 2 CMU
  • P1 take off running or walking briskly with 2 CMU
  • P2 does 20 merkins and 20 squats, when finished, P2 sprints to catch up with P1
  • P2 takes over CMU and begins to run while P1 does the same merkins and squats
  • This repeats until we get to Mt. SUKMOORE

LT. Bernie at Mt Suckmoore

  • Every pax carries their own CMU up Sukmoore Bernie style.
  • Every 4th step, do 4 squats
  • At the top of Sukmoore, do 5 cmu presses
  • back to the bottom and then back up again doing 4 steps and 3 squats and 10 CMU presses at the top, you get it….4 steps Bernie style with 2 squats, 15 CMU presses, back down then up Bernie style 4 steps , one squat, then 20 CMU overhead presses
  • back to bottom. We are always moving forward in life but sometimes life has set backs…..based on that, we Bernie back up the hill 4 steps, 2 steps down, 4 steps up, 2 steps down, ALL backwards/Bernie style to the top of Sukmoore
  • At the top, do 25 cmu presses
  • At that time, we SLING SHOT BACK to the AO
  • Total distance about 2 miles +/-

MARY:
no time but we worked in a little bit of mary during the thang…
COUNT-OFF & NAME-O-RAMA
12 Pax Strong!
CIRCLE OF TRUST/BOM:
What did the most interesting man in the world say in the Dos Seque commercials??

STAY THIRSTY MY FRIEND! Stay thirsty for getting better, stay thirsty in your faith, stay thirsty in your positivity, just stay thirsty for LIFE!

Aye!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.