F3 Knoxville

Tag: Leonardo

Don’t sink the ship

THE SCENE: Weather perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Line up on base line

High knees to one end and back

Heels to butt one end and back

Skip to one end and back

50% sprint one end and back

100% sprint one end and back
THA-THANG:
mosey to the river walk.

  • route 66
  • 5 Burbees
  • 10 Big boys
  • 15 star jacks
  • 20 merkins
  • 25 mountain climbers
  • 30 squats

Repeat 3 times

mosey to cardiac

Backwards run to the 1st turn

Bear crawl to the 2nd turn

Sprint to the hill

repeat 2 times

Top of the hill one last round of:

  • 5 Burbees
  • 10 Big boys
  • 15 star jacks
  • 20 merkins
  • 25 mountain climbers
  • 30 squats

MARY:

COUNT-OFF & NAME-O-RAMA
28 strong
CIRCLE OF TRUST/BOM:
Do not neglect areas of your leadership and don’t sink the boat.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Circuitry

THE SCENE: It was nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Cir FWD/REV IC x 6
  • Merkin IC x 10
  • Yoga Stretches – gotta get the hips loose

THA-THANG:
5 stations w/ 3 exercises & 25 reps each – 3x thru -> then move to the next

  • Station 1
    • Merkins
    • Shoulder Taps
    • Thrusters
  • Station 2
    • Squat
    • Lunge
    • Skater
  • Station 3
    • Mtn Climber – Heel Tap
    • BC Merkin
    • Plank Jack
  • Station 4
    • Am Hammer
    • Hello Dolly
    • Flutter Kick
  • Station 5
    • LBC
    • Turkish Get-Up
    • Star Jack

MARY:

  • Mayberry – Floor Wipers
  • Butters – BBS
  • Respect – V-Ups (Had to cut him short!!)

COUNT-OFF & NAME-O-RAMA
24 HIM’s strong
CIRCLE OF TRUST/BOM:
When you are feeling angry about a work situation, you may be too close to it. Step back, check your ego, detach yourself and approach with with a different attitude.
MOLESKIN:
I meant for this workout allow the cheetah’s out front. However, when the PAX gets divided into groups we instantly go into TEAM mode. All of the teams stuck together and finished the workout together. That was great to see. I think if I were to do this again, I would start everyone at the same spot and have an order to the stations that didn’t smoke the shoulders 3 straight times.
ANNOUNCEMENTS:
See Announcements Page

Green Day Beatdown

THE SCENE
52 and Dreary

 

Welcome and Disclaimer

 

WARM UP
COP

  • SSH (aka Flying Falcons!) x25 IC
  • 5 Burpees
  • Tempo Squats 15 IC
  • Little Arm Circles x10 each Forward and Back IC
  • 5 Burpees
  • Diagonal Lunges x15 IC
  • 5 Burpees
  • Dive Bombers 15 IC
  • Two laps around the parking lot

Mosey to bottom of the hill

 

THA THANG
Jacob’s Ladder
Run up hill, do 1 burpee, run down.  Repeat adding 1 burpee until you get to 7

Mosey to pavilion

 

1-2-3 Pyramid on Benches
Do the following:
1 Box Jump, 2 Decline Merkins, 3 Squats.

Repeat adding one rep to the first exercise and multiplying that number by 2 and 3 for the other exercises until you get to 10, 20 and 30 reps respectively.

Mosey to new parking lot

 

Parking Lot Work
Cones placed at 10, 20, 30, and 40 yards

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees
  • Round back to start
  • 6 minute AMRAP

 

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 4ct Dlu
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 10 4ct LBC
  • Run back to start
  • 2 rounds

Mosey to bottom of Cardiac Hill.

Stop halfway for 10 Hand-release Merkins

 

Cardiac Circuit
Do the following:

  • Base – 15 Merkins
  • 1st curve – 15 4ct Mountain Climbers
  • 2nd curve – 15 Dry Docks
  • 3rd curve – 10 Iron Mikes (each leg counts)

Mosey to the SP in the parking lot for abs.

 

 

MARY
4ct American Hammers x25 IC

 

COT
16 PAX

 

BOM
Iron sharpens iron is more than just a tag line, it is the heart of what F3 is all about.  Each man, by being part of the PAX, on any given morning is choosing to reject passivity and accept responsibility for himself and the men on his left and right. That is the “secret sauce” of F3.  It is what helps men to see growth in their own lives and impact the world around them.

 

 

Submitted by Cap’n Crunch

If it was easy, everyone would do it!

THE SCENE
39 and drizzling…PERFECT!

 

WELCOME & DISCLAIMER

 

WARM UP
COP

  • SSH x25 IC
  • Imperial Squat Walkers x15 IC
  • Little Arm Circles x10 each Forward and Back IC
  • Side Lunges x15 IC
  • Two laps around the parking lot

Partner up and line up along the curve marked by the yellow cones.

 

THA THANG
It Takes Two
Battle Buddys will take turns performing 1 rep of exercise each until they reach 30 reps total.  Sprint to the orange cone, complete 10 4ct SSH then lunge to yellow cone.  At yellow cone, sprint back to start point.

Exercises:

  • Rd 1: Burpees
  • Rd 2: Dry Docks
  • Rd 3: Wide Merkins

Rinse and repeat!

Mosey to the playground

 

1-2-3 Pyramid on Benches
Do the following: 1 Box Jump, 2 Decline Merkins, 3 Squats.  Repeat adding one rep to the first exercise and multiplying that number by 2 and 3 for the other exercises until you get to 10, 20 and 30 reps respectively.

Mosey to new parking lot

 

Parking Lot 11’s
Start at one end of the parking lot, 1 Diamond Merkin.  Run to far end, 10 Jump Squats. Run back to start, rinse and repeat adding 1 rep of Merkins and subtracting 1 rep from Jump Squats each round.

 

MARY (On the Run)
Gather in the parking lot for quick abs.

  • 4ct Flutter Kicks x25 IC
  • 4ct American Hammers x20 IC

Mosey back to the SP

 

COT
Number Off & Name-O-Rama (43 PAX, incl 1 FNG)

 

BOM
“King. Warrior. Mentor. Friend.  Four pillars of a manly heart.  Every man is commissioned by his Creator…
to provide, as a Servant-King
to protect, as a Tender Warrior
to teach, as a Wise Mentor and
to connect, as a Faithful Friend

– Stu Weber, The Four Pillars of a Man’s Heart

I’ve recently picked up a book I read a long time ago, “The Four Pillars of a Man’s Hear” by Stu Weber.  In the book Weber presents that all men four core pillars that support and give shape to their masculinity: King, Warrior, Mentor and Friend.  The transformation from boyhood to manhood is about growing and stewarding these masculine energies.

Part of what I experience in the mornings at F3 is an awakening of my warrior.  Pushing hard, struggling, embracing the suck…all that reminds me that I am alive and made to move, to have impact.  This is a good thing, a needed thing.  I’ve also noticed that sometimes I bring the warrior home and relate to my family from that place.  Usually not what they need.  What my family needs is for me to be a King.  One who lovingly leads and serves them.  Every King is a warrior, but not every warrior is a King.  The King channels the Warrior’s energy so that it is productive and life giving.

Today I want to challenge ALL of us to enter back into our world as Kings.  Speak life to those around you.  Play the man…be a king!

Sweet Sixteen and Heading to the Finals

THE SCENE: Cloudy, cool, had rained earlier in the morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Cherry Pickers, Windmills, Body Twists
THA-THANG:
Mosey to top of trail at northern end of park.

Starting at cone we will do Route 66 downhill.  The first to get to the cone at the 11th light should turn around and sweep all men back to the first cone.  The following will be the exercises:

  • Mountain climbers (four count)
  • Squat Jumps
  • Carolina Drydocks

Mosey back down trail until we reach area by Big Tree.  20 Merkins

Mosey to perimeter trail on other side of northern park entrance.  20 Merkins

Mosey on perimeter trail to area below Mount Everest.  20 Diamond Merkins

Mosey up Mount Everest to boulder pile near Administrative Bldg Parking Lot.  Each man takes cinder block weight boulder.  We will do the following exercises with boulders:

  • 20 Overhead Presses
  • 20 Curls
  • 20 Triceps
  • 20 Lifts
  • Rinse and Repeat

Mosey to stop sign on Northeast side of admin bldg.  20 Carolina Dry Docks

Mosey to Pavilion by AO

We will do Totem Pole with following exercises. Exercises to be performed for 30 seconds, adding on another exercise each time until we have done all five.  Then we drop bottom exercise, etc. until we finish with last exercise.  Thus, all exercises will have been performed five times by the time we are done.  The exercises are:

  • Burpees
  • Big Boy Sit-ups
  • American Hammers
  • Picnic Table Pull-ups
  • Bicycle Kicks

Mosey to AO

MARY:

COUNT-OFF & NAME-O-RAMA
Sixteen men.  One was FNG whom we dubbed “Notorious.” Another man, “Shakespeare”, is transplant from F3 at Columbia, SC.  He now lives in Knoxville and we welcome him!
CIRCLE OF TRUST/BOM:
The scripture of the day is from Matthew 6: 5-9.

5 “And when you pray, you must not be like the hypocrites. For they love xto stand and pray in the synagogues and at the street corners, that they may be seen by others. yTruly, I say to you, they have received their reward. 6 But when you pray, zgo into your room and shut the door and pray to your Father who is in secret. aAnd your Father who sees in secret will reward you.

7 “And when you pray, do not heap up empty phrases as bthe Gentiles do, for cthey think that they will be heard dfor their many words. 8 Do not be like them, efor your Father knows what you need before you ask him. 9 fPray then like this:  (then the Lord’s Prayer is recited).

When we pray, we do not have to worry about praying with beautiful sentences or big words.  God wants you to be yourself.  God also wants time with you alone.  He made you and desires relationship with you, conversation with you.  Because He wants conversation with you, both talk to Him and listen to Him.  Take time to listen in prayer.  If things happen in your day, ask God what He is wanting you to learn from those things.  What is God trying to tell you?  And remember, when talking to God, that He is Love.  Do not shy away from your father, who created you, who knows you, who loves you.
ANNOUNCEMENTS:
Coffeeteria Baby!!!