F3 Knoxville

Tag: Ma’am

12-21 workout

THE SCENE:   40’s and warm…we sure this is late December?

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Merkins x 10
  • Cherry pickers x 5
  • This/that stretch
  • LBAC forward & backward

THA-THANG:

Mosey to the hill by the big Christmas tree

3 trips up the hill to the Christmas tree (insert Christmas Vacation mumblechatter here….)

  1. Lunge to to tree, 10 burpees
  2. Bernie Sanders to tree, 10 burpees
  3. Groucho walk to tree, 10 burpees

Mosey back to parking lot

 

Bear Crawl 11’s

  1. line up about 15 ft from curb
  2. bear crawl to curb (diamond merkins)
  3.  crawl bear back to start point (Wide merkins)

 

Grinder time

  • start at pavalon
  • run to end with exercise bars
  • 5 pull ups, 10 squats, 20 calf raises
  • run back to pavalon
  • rinse & repeat x 5

 

MARY:

  • Gas pumps x 20
  • hello dolly x 20
  • flutter kick x 20
  • burpee ring of fire (2 rounds)
  • 1 min of LBC’s

COUNT-OFF & NAME-O-RAMA
16 strong:  Tank, Woodshack, Doubtfire, Fins, Ma’am, Snorkel, Mr. Rogers, Hammy, Drifter, Flash, Butterfingers, Raincheck, Squatter, Squiggly, Pinnocchio, Bartman

CIRCLE OF TRUST/BOM:
A reminder of how we should use what we know to share our faith.   Why do we put so much pressure on ourselves? It’s easy if we just talk about our own personal experiences.  We can’t go wrong, so don’t back away from sharing what God has done in your life with others.

MOLESKIN:
Bonus points to Fins who was dealing with a bum foot today.  He kept the pace and stayed busy with all kinds of extra credit moves while not able to run.  It was motivating to watch him not let an injury slow him down.

ANNOUNCEMENTS:
Coffeeteria at Starbucks for those who could make it.

Bringing balance to the 4s

THE SCENE: Mid 40’s and foggy enough that I missed the turn into the AO…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
LBAC x20 each F/B IC
Imperial Squat Walkers x15 IC
Tempo Merkins x10 IC
Tennessee Rocking Chairs x15 IC

THA-THANG:
Blacksnake around the Fountain of Youth to the base of One Tree Hill

Balanced 4’s:
4 count merkins IC x4, all together, both bottom of hill and top, each trip.
4 trips up the hill: AYG Sprint, Bernie, Bunny Hop, Bernie hop. Recover mosey down

Mosey to the Grinder

Balance set up 40yd from the Pavalon
Split up into 2 groups (Light side, Dark side)
Team up, one PAX does exercise, one PAX running gems to the balance
For each set of 4 you complete, run one gem to the balance when partner returns.
2:15 for each exercise:
Merkins (4ct)
BBS (4ct)
Box Cutters (4ct)
Jump Squat (4ct)
Monkey Humpers (4ct)
Burpees (single count)

MARY:
10x Step Ups on picnic table bench
10x Derkins from picnic table bench
10x Step Ups on picnic table bench
10x Derkins from picnic table top

Circle up for some ab work on the nice Pavalon floor
Row your Boat – 4 rounds
Side crunch x15 each side IC
Cash out with LBC AMRAP before time

COUNT-OFF & NAME-O-RAMA
The 4s was with 15 PAX
CIRCLE OF TRUST/BOM:
My Utmost for His Highest from yesterday (linked):

https://utmost.org/test-of-faithfulness/
MOLESKIN:
The Christmas tree at the top of One Tree Hill was a beautiful sight through the fog of this morning’s gloom.

The Balance exercises were timed and called out by an app because I’m lazy.  You can set up whatever exercises and intervals you want, and it uses text-to-speech to call them out.  Available for real phones.  I-Toy owners are SOL.  https://play.google.com/store/apps/details?id=com.hybrid.intervaltimer
ANNOUNCEMENTS:
Hammy celebrating 45 years with his wife! Inspiring!  Don’t forget CSAUP Feb. 24.  Gather at the Municipal Building instead of the Springbrook AO for the Saturday beatdown on 12/30!

Great day at the 1st F3 Knoxville Inner-City Kids Workout

God blessed us today with beautiful weather for F3 Knoxville  to come downtown and hold a kids workout for kids that need male leadership in their lives. 18 F3 HIMs came out to bond with 21 of their kid partners and crush the workout. We also had 8 F3 2.0s in attendance as well as an adult FNG or two that need to come out again!

During the BOM, We shared the importance of leaning on each other in tough times, keeping each other out of bad situations and trusting God to help us through those difficulties. At the end, Christmas came a little early as men brought a small gift for each of the kids. They were very happy and had a great time. Several were asking when F3 would come back again….This may be the start of a good relationship with these kids as we can plan other activities as well. Praise God for the opportunity to be with these awesome kids today. A special thanks to @Tinder (program director at WH) for getting the kids together and allowing us this opportunity to serve theses kids. He is a true HIM!

 

Confucius Say…..

  • THE SCENE: Dark n stuff and what not
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • Jog across parking lot x2, High Knee Skip x2, butt kicks x2, Karaoke x2
  • Squats IC x20, Hillbillies IC x20, SSH IC x20, Merkins IC x10, Burpos x10 oyo
    THA-THANG:
  • HAIRBURNERS!!. 10 minutes of Pushing plates back and forth. At one end PI is doing curls with CMU, The other end P2 is doing Bent over rows with the CMU, P3 is pushing plates between cones and alternated out pushing plates with P1 and 2 for 10 minutes. AMRAP on the reps of Curls and BOR, once smoked on the reps, switched up to triceps and/or presses with the CMU. PAX did not like doing it for 10 minutes straight so we stopped for a moment of Clarity to find out WHY we are out here trying to get better. We got motivated again and pushed through the last few minutes! GREAT WORK PAX!!
  • After the Hair burners, we needed a break so we did CAPN THOR. Actually not much of a break but a great AB smoker! We did all the way to 10 BBS: 40 American hammers. PAX killed it!
  • Mosey to Mount Crumpit! 7’s on Mt Crumpit. Merkins and BBS
  • Mosey back for some Mary/Abs. POWER T flutter IC x10, Iron Cross, Hello Dolly ICx10, Never Cross Dolly IC x10, JLO’s x10 IC, Hold Plank.
  • PAX CHOICE! Music or Cones? For some reason PAX always choose Music and they think it sounds easier than cones?? The word cones must relate to pain and suffering…Actually, Music is just as bad, they just did not know it! 🙂 PAX chose music so we did CUMBAWUMBA, I get knocked down song. SSH the whole song and when they say I get knocked down, do a Burpee. About 33 burpees and is a great Smoker/Cash out for the end of a workout! Again, the PAX killed it!
  • About 2 minutes left. FINS has not q’d yet so he lead us in some Boxcutters IC x20. He did awesome and now is ready to Q!!
    COUNT-OFF & NAME-O-RAMA
    15 including FNG(SLUMLORD) Hugh Ladd
    CIRCLE OF TRUST/BOM:
    Confucius Say……Better a diamond with Flaw than a pebble with out, The gem cannot be polished with out friction, NOR man perfected with out trials. You get it, IRON SHARPENS IRON!
    MOLESKIN:
    I love silly quotes, Confucius quotes, simple words of wisdom.etc..What is comes down to is that we are not perfect but if you think you are or you think you will never be, you will NEVER grow and get better as a man! A man with out Fault will never grow so don’t be afraid to fail. Last week, I asked the guys to think about their WHY? Why are you coming out to a free workout early in the morning? When it gets tough, what motivates us to push through the suck? WELL, Fins came up to me today after the workout and shared his WHY with me. I was grateful to hear his WHY. I just met FINS and he came to me an opened up to me. That means a lot to me and is what I love about F3. Being a part of F3, we all know and have an unconditional bond with one another, even if we don’t know each other(YET). I believe we all have a similar WHY. Thank you FINs for sharing with me and I look forward to getting to know you more.
    ANNOUNCEMENTS:
  • 2.0 workout tomorrow with TANK. Paying it forward with young men that do not have Fathers or Male role models in their life. Contact TANK for details.

Don’t Drop The CMU

THE SCENE:

Low 40’s, partly cloudy but brightening

F3 WELCOME & DISCLAIMER

This workout is a modification of a CapNCrunch beatdown. Big thanks for the help!

WARM-O-RAMA:

  • SSH x25 IC
  • Tempo Squats x15 IC
  • Tempo Merkins x15 IC
  • Hot foot x 15 per foot 4 count reps IC
  • Baby Arm Circles Fwd x10 IC
  • Baby Arm Circles Bwd x10 IC

THA-THANG:

Mosey to hill. Stop along the way for the following:

  • 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)

Pyramid

Run to cone and do exercise. Run back down hill and do other exercise. 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 Grinder. Gap jumps over path

3 Exercise HIIT

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

Rd 1

  • High Knees
  • Overhead Press w/CMU
  • Run Squat Switch

Rd 2

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

11’s

Box Jumps & Dips on benches, suicides out to cones in between

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

COUNT-OFF & NAME-O-RAMA
7 Pax

CIRCLE OF TRUST/BOM:
Push yourself in F3 to not only get stronger, faster and better out there but in all life. There have been studies that working out makes the mind sharper. Also reports that those that start their days early are more productive. I find when I push myself out here I smile more I feel more energetic throughout the day and I perform better in daily life just taking the groceries in or digging a hole in the back yard. Push through the temporary discomfort to grow and see what you are really capable of.

MOLESKIN:
ANNOUNCEMENTS: