F3 Knoxville

Tag: Manwich

Shampoo Effect…#rinseandrepeat

THE SCENE: 60 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squat x10 IC, Cherry Pickers x10 IC, SSH x20 IC, Baby Arm Circles Forward/Reverse each x10 IC
THA-THANG:
Form two lines and mosey to TN Ampitheatre

Grab a battle buddy…

  • Partner A sprint the steps and do 2 burpees/Partner B does alternates between two exercises on stage til Partner A returns then alternate
  • Repeat this exercise until both Partners A/B complete 10 burpees increasing each rep of burpees by two each trip up the steps (2,4,6,810).
  • Alternate between BBS and Flutter Kicks each trip while waiting to alternate with your battle buddy
  • Repeat same sequence except do pull-ups on hand rails at top of theatre steps and alternate between squats and LBC’s on stage

Form two lines and mosey to the bridge…

In waves of three PAX to keep everyone spaced the PAX performed burpee broad jumps across the bridge and held Al Gore/Plank until every member of the PAX made it across.  (T Claps to A-Rod for going back to finish the exercise with an FNG!)

Form two lines and mosey to BB steps for Mount Merkin OYO

  • 10 merkins at bottom of steps, sprint to top of steps and compete 9 merkins.  Rinse and repeat until you count down to compleeting 1 merkins (10-1).  PAX do leg lifts until recovery.

Form two lines and mosey to SP…

  • 11’s on the benches with box jumps and dips

MARY:
Flutter Kicks x25 IC, Hello Dolly x20 IC
COUNT-OFF & NAME-O-RAMA
16 PAX and 3 FNG’s! FNG’s are: (Bilko, Heisenberg, Boo Boo)
CIRCLE OF TRUST/BOM:
Prayed as a PAX as everyone enters into the end of the week
MOLESKIN:
Great push from the PAX, good mumblechatter from Passport specifically and the FNG’s gave it all they had.  Everyone emptied the tank!

Tammy Wynette at the Ball

THE SCENE: 64 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills 10x in cadence
  • Tempo squat 10x in cadence
  • Side straddle hops 25x in cadence
  • Tempo merkin 10x in cadence

THA-THANG:
PAX move as a group to 11th Street parking garage, stopping for Al Gore at crosswalk. Once in the garage, PAX partner up for Tammy Wynette.

One PAX performs 10 merkins, while the partner stands by his man and does 10 squats. Then partners swap and perform the opposite exercise. PAX then run to the next level and repeat until they reach the top of the garage and 100 of each exercise.

Recover and 10 count. Descend parking garage using same partner and same concept, this time stopping on only one end of the garage for exercises not both. 10 count of Big boys and 10 count Smurf jacks.

Recover and 10 count, mosey back to worlds fair park. PAX start on southern end of lawn facing four cones in a line. PAX go to each cone performing increasing number of exercises, mosey back and start next set.

Set 1 – lunge to cones, perform burpees 3/6/9/12 reps

Set 2 – bear crawl to cones, perform superman swims 5/10/15/20 reps

Set 3 – crab walk between cones, perform merkins 5/10/15/20

Recover to fountains

MARY:
4 count flutter kicks, 20x in cadence
COUNT-OFF & NAME-O-RAMA
26 PAX including 5 FNGs.  Hang Tight, Neutron, Noah, Jenner, Target, Madoff, Blazer, G6, Singlet, Gogurt, Steam, Pfeiffer, Jalen, Putt-Putt, Bessie, Snookie, Preacher, Quarantine, Commando, Savannah, Manwich, Red Writer, Careless, Sheldon, Anchorman, Abort
CIRCLE OF TRUST/BOM:
“Our deepest fear is not that we are inadequate.  Our deepest fear is that we are powerful beyond measure.”

Cardiac 50’s

The Scene: perfect conditions – 65 degrees, overcast

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Cherry Picker
  • Sumo squat

Mosey to Cardiac “50’s” (5 Burpees/10 Mercan’s/15 Jump Squats/20 Dips)

Beginning at the bottom, perform 5 burpees, then at each turn perform the next exercise. Rinse and repeat for a total of 5 times up the hill. On the 6th hill, backpedal to the first turn then sprint the remaining hill. Hold Al Gore’s until everyone finishes at the top.

Mosey to parking lot – rotate with battle buddy

One man backpedals the hill while the other performs Lunge, Lunge, Squat. Trade when the hill runner returns.

Next exercise: Sharks and Minnows

Next exercise: abs

  • Leg throws X 10
  • Hands of time X2
  • American Hammer on the 4 count
  • ATM’S

Romans 12: 1-6

BEING INTENTIONAL

So here’s what I want you to do, God helping you: Take your everyday, ordinary life – your sleeping, eating, going-to-work, and walking-around life – and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out.

So much of life can be just going through the motions. We need to be intentional in the things we do. Whether it’s a theme like forgiveness, which the Lord has put in my life lately, or the way you treat your wife, kids, co-workers, etc. Let’s be intentional in our deeds and actions this week.

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.)