F3 Knoxville

Tag: Lillydipper

Sunrise at the Asylum

THE SCENE
60 & Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
SSH x25 IC
Tempo Squats x15 IC
Tempo Merkins x15 IC
Imperial Squat Walkers x15 IC
Baby Arm Circles Fwd x10 IC
Baby Arm Circles Bkw x10 IC

THA-THANG
Mosey to hill near asylum. Stop along the way for Leg Blasters

  • 20x air squats (single count IC)
  • 20x in-place lunges (10x each leg IC)
  • 10x squat jumps (single count IC)
  • 10x jumping lunges (5x each leg IC)

Battle Buddy Pyramid
Battle Buddy 1 runs to cone and does 2 exercises while Battle Buddy 2 does reverse lunges. Each person will do both exercises with the following reps: x5, x10, x15, x10, x5.  We will do 2 rounds.
Rd 1

  • Tuck Jumps
  • Dry Docks

Rd 2

  • Narrow Squats
  • Wide Merkins

Mosey to rock pile near asylum (at the top of Everest)

3 Exercise HIIT
Everyone performs the HIIT series, 20 sec on, 10 sec off, 3 sets, 2 rounds.

Rd 1:

  • High Knees
  • Overhead Press w/stone
  • Jump Squats

Rd 2:

  • Ice Skaters
  • Bent Over Rows w/stone
  • Burpees

Mosey to the bottom of the hill and face the sunrise for another round of Leg Blasters.

Mosey to playground and grab some bench.

11’s
Box Jumps & Dips

Mary
Flutter Kicks x20 4ct IC
Hello Dolly x20 4ct IC
Side Crunches Rt. x20 IC
Side Crunches Lft. x20 IC
Boat / Canoe on Q

Cash out: ATMs!

COUNT-OFF & NAME-O-RAMA
17 PAX

CIRCLE OF TRUST/BOM
In Wild at Heart, John Eldredge talks about three things in the heart of every man:
– An adventure to live
– A battle to fight
– A beauty to rescue

Being a HIM means paying attention to each of these three aspects of our heart.  Bottom line…IT’S NOT ABOUT US!  We draw breath to be life-givers to others.

MOLESKIN
There is simply NOTHING better than watching the sun come up with the bother of F3 Knoxville!  The men gave it all they had, as usual, and got better…TOGETHER!

ANNOUNCEMENTS
Alcoa launch 10.14
Truckin’ to the Pound 10.28
Pray for PAX at The Dirt Circuit and traveling for Fall Break

Submitted by Cap’n Crunch

The Big Dipper

Warm Up
20 Jumping Jacks
15 Imperial Walkers
15 Squat Jumps
10 Windmills
10 Cherry Pickers

Mosey on Road to North of Admin Bldg.

Suicides to cones on grass

20 Merkens
40 Baby Crunches

Bear Crawl to First Cone, Lunge to Second Cone, Hop to Third Cone, Bear Crawl to Last Cone. Sprint back.

20 Merkens
40 Baby Crunches
Mosey to End of Road Then on Walking Trail to Bottom of Mt. Everest

20 Hello Dollies in Cadence
Run Around Tree and Back
20 Hello Dollies on Own
Run Around Tree and Back
30 Big Boy Sit Ups

Run to Top of Mt Everest
30 Big Boy Sit Ups

Mosey to Stone Pile
Every man grabs a cinder block weight stone
25 Overhead Presses
Run to Bottom of Road at South Side of Admin Bldg
25 Diamond Merkins
Run Back to Stone Pile
25 Curls
Run to Bottom of Road Again
25 Shin Lifts
Run Back to Stone Pile
25 Squat Lifts to Chest
Run to Bottom of Road Again
25 Flutter Kicks to 2 count
Run Back to Stone Pile
25 Bench Presses with Back on Pavement or Grass
Those who have finished do go through weight exercises again while waiting on others to finish
Drop off Stones
Mosey to Original Starting Place

BOM
The Cost of Grace
Grace (“charis” in Greek) means unmerited favor without expectation of return – Jim Branch
“Grace is the good pleasure of God that inclines Him to bestow benefits on the undeserving.” A.W. Tozer in Knowledge of the Holy
Yet “cheap grace is the preaching of forgiveness without requiring repentance, baptism without church discipline. . . “ (Read lines from The Cost of Discipleship by Dietrich Bonhoefer)

Dipper Doin’ Work!

WARM-UP
20 SSH
10 Imperial Walkers
10 Forward Arm Rolls
10 Backward Arm Rolls
10 Cherry Pickers
10 Gradual Squats


Mosey on Road to South of Admin Building
20 Hello Dollies on 4 count
15 Mountain Climbers on 4 count

Mosey to Area East of Admin Bldg To Second Flight of Stairs
10 Shoulder Taps (four count) in Merken Position
Run up Stairs and Go left to the other flight of stairs
20 Big boys
Run down stairs and go back to original flight of stairs
Repeat

Mosey to Roadshow Run
Go down and up the long flight of stairs once, staying to right to avoid men coming up or down
Go back down second time and run to trail. Do big boys while waiting on others.


Mosey to Bottom of Mt. Everest
20 Merkens
Run all the way to top of Everest and back to original meeting place by Admin Bldg.

Around the Bases

Grab Large Boulders out of my pickup truck
Set up four bases.
Have a pair of guys at each base.
Base 1: 20 Overhead presses and 20 squats
Bear crawl to base two
Base 2: 20 Curls and 15 Star Jumps
Sprint to Base 3
Base 3: 20 Squat Lifts and 10 Box Cutters
Run backwards to Base 4
Base 4: 20 Bench Presses and 15 Squat Jumps
Sprint to Base 1
We repeated this almost three times until it was time to end workout

BOM
Message

Power of the Powerless is a book by Christopher de Vinck

About his brother, Oliver, born with birth defects and who lived 33 years unable to talk, walk or see, profoundly retarded, fed by family throughout his life.
The author first published a short article about the life and death of his brother in The Wall Street Journal
He talked about how this powerless person had a life that was profoundly meaningful
He made the lives of the author and his family more meaningful through the sacrifices and love that they, as humans, gave to him.
The response from around the nation and around the world was profound.
Some responses came from famous people like President Ronald Reagan, Fred Rogers, and Eunice Kennedy Shriver.
Others came from bishops, ministers, rabbis and priests.
Others came from folks like you and me but also from people who had family members who were powerless, just like Oliver.
The article was published again, numerous times, in other newspapers and magazines.

Henri Nouwen, the famous priest, theologian, and professor met Christopher de Vinck before he wrote that article. Christopher visited Nouwen when Nouwen was a professor at the Harvard School of Divinity. It was after meeting Christopher that Nouwen went on to work with the mentally and physically handicapped at the L’ Arche Community.
In writing the forward to de Vinck’s book, written after the article was published, Nouwen said that Oliver’s story and the story of many others who have also been powerless (written about in de Vinck’s book) “breaks with all human logic, all intelligent predictions, all normal norms of success and satisfaction. It turns everything upside down. It speaks not only about the power of the powerless but also about love offered by those who cannot speak words of love, joy created by those who suffer grievously, hope given by those whose lives are complete failures, courage enkindled by those who cannot make the slightest move on their own.”
Jesus Christ, of course, turned the world’s notions of success upside down. In a week when we have seen images of helpless children gassed to death in the horrors of those who attempt to dominate others, we are touched, we are moved beyond the comforts of everyday living, and moved by the power of the powerless.

Run Forrest Run…

THE SCENE

38 and Clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 IC
Windmill Merkins x10IC
Cherry Pickers x10 IC
Arm Circles Forward x12 IC
Arm Circles Backward x12 IC
Mountain Climbers x15 IC

Mosey to curb and partner up in teams of 3

 

Triple Sprints #1, Upper Body
2 men at Cone 1 (orange cone) and 1 man at Cone 2 (orange cone).  One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone, stopping in the middle at the yellow cone to do 3 burpees.  Then man at Cone 2 runs to Cone 1 while other men do exercises.  First man now runs to Cone 2.  Rinse and repeat for 8 minutes.

Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = CMU BOR / CMU Press

Mosey to road in front of Asylum
– Stop half-way, 4ct Merkins x15

Triple Sprints #2, Abs
Same as before except:
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dolly

Mosey to hill in front of the Asylum

Lt. Dan’s Revenge
Start at base of hill.  Perform 1 Lt. Dan (2 squat, 4 lunges), run the hill.  Rinse and repeat adding 1 Lt. Dan each time then back down (i.e. 2/4, 4/8, 6/12, 8/16, 10/20).

Mosey back up to road in front of the Asylum and form into 4 groups.

Bumper Circuit
One group at cones 1-3, two groups at cone 4. When Q says “go” one team at cone 4 makes the loop up the stairs, down the road and back down the other set of stairs to cone 1. All other groups do the exercise at the cones, alternating between the exercises.  When the group running gets to cone 1 all the groups shift and the group at Cone 4 runs the loop. Rinse and repeat.

Cone 1 – Dry Docks x10 / BBS x10
Cone 2 – Wide Merkins x10 / Squat Jumps x10
Cone 3 – Dive Bombers x10 / Hello Dolly x10
Cone 4 – Reverse Lunges x10 each leg / Superman Swims x10

Mosey to SP

Cash-Out
Flutter Kicks 4ct 25 IC

COT
Number off and Name-O-Rama (42 PAX, 5 FNGs)

BOM
Element of Authentic Manhood – Stewardship
Matthew 25:14-30
“For it will be like a man going on a journey, who called his servants and entrusted to them his property.  To one he gave five talents, to another two, to another one, to each according to his ability. Then he went away.  He who had received the five talents went at once and traded with them, and he made five talents more.  So also he who had the two talents made two talents more.  But he who had received the one talent went and dug in the ground and hid his master’s money.  Now after a long time the master of those servants came and settled accounts with them.  And he who had received the five talents came forward, bringing five talents more, saying, ‘Master, you delivered to me five talents; here I have made five talents more.’ His master said to him, ‘Well done, good and faithful servant. You have been faithful over a little; I will set you over much. Enter into the joy of your master.’  And he also who had the two talents came forward, saying, ‘Master, you delivered to me two talents; here I have made two talents more.’  His master said to him, ‘Well done, good and faithful servant. You have been faithful over a little; I will set you over much. Enter into the joy of your master.’  He also who had received the one talent came forward, saying, ‘Master, I knew you to be a hard man, reaping where you did not sow, and gathering where you scattered no seed, so I was afraid, and I went and hid your talent in the ground. Here you have what is yours.’  But his master answered him, ‘You wicked and slothful servant! You knew that I reap where I have not sown and gather where I scattered no seed?  Then you ought to have invested my money with the bankers, and at my coming I should have received what was my own with interest.  So take the talent from him and give it to him who has the ten talents.  For to everyone who has will more be given, and he will have an abundance. But from the one who has not, even what he has will be taken away.  And cast the worthless servant into the outer darkness. In that place there will be weeping and gnashing of teeth.’

You get one life.  You get one shot at the work and relationships in your life.  Don’t be a consumer.  As HIMs our call is to stewardship, to taking what we have been giving and multiplying it for the glory of another.  It’s counteractive, but this is where real joy come from!  We find our lives as we give them away.

Workout + Q101

THE SCENE
55 and cloudy

Welcome, disclaimer and explanation of day (workout + Q101)

THE THANG
COP
– SSH 4ct 30x (IC)
– Squats 4ct x20 (IC)
– Dive Bombers 15x (IC)
– Reverse Lunges x10 (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)

Partner up with Battle Buddy and line up along the curb

Grinders
1st Battle Buddy lunges to the first cone, then sprints to second cone, does 5 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch.

Each round increase by 5 reps until each man does a total of 20 reps.  Three rounds:
– Rd 1 = Ranger Merkins (hands at should width, elbows in)
– Rd 2 = BBS
– Rd 3 = Froggy Squats

Mosey to field opposite the soccer fields

Nickel and Dime Hill Runs
Battle Buddies alternate between…
– 1st Battle Buddy raccoon crawl to the base of the hill, run up the hill, back down the hill, then run backwards up the hill and do 10 fairy jumps, run around back to the start (2nd Battle Buddy alternates flutter kicks and superman swims x15 each)
– Switch

Rinse and Repeat 4x (each man 4 trips)

Pyramid of Pain
Circle up.  We are going to do the following exercises together adding an exercise each round (ending with doing all 5 together).

Exercises (x20 of each):

  1. Narrow Squats
  2. Diamond Merkins

Run up hill!

  1. BBS
  2. Reverse Lunges (each leg counts as 1)

Run up hill

  1. Dry Docks

Mosey to SP

ABS
Dealers Choice…
Woodshack – Jay Lo & Pickle Pounders in honor of Hooker’s wedding!
Zygote – Boat Canoe

COT
Number off & Name-O-Rama (37 PAX, 3 FNGs)

BOM
As iron sharpens iron, so a friend sharpens a friend (Proverb 27:17 NLV)

Notes from Q101
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
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 day light
– Size of the PAX (make thing scalable)
– Fitness levels in the PAX

Equipment needs
– Cones, light sticks, CMUs, etc.

ELEMENTS
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 it

PRACTICE
Make sure YOU can do the exercises properly

PRACTICE, OUT LOUD, THE CADENCE!

EXECUTION
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
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
– 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

– NEVER leave a man behind
– This is important when moving around the AO. If the PAX gets stretched out we loose cohesion.
– If you feel the group stretching out, circle back (i.e. wagon wheel) or stop and do a few reps of an exercise (i.e. merkins, squats, etc.)