F3 Knoxville

Tag: Natty

Brickyard 50

THE SCENE: Clear, cool 39
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Imperial squat walker x 15 IC

4 Ct merkin x 20 IC

5 burpees OYO

high knees x 15 IC

Round the clock merkins
THA-THANG:
Leg Blasters: Two rounds

  • 20 air squat
  • 20 in place lunges
  • 20 jumping lunges
  • 10 jump squat

Countdown: Partner up

Partner 1 runs and Partner 2 SSH/jump rope

Three cones at shortening distances from start. Cone 1 20 reps, cone 2 15 reps, cone 3 10 reps, run back to start and 5 reps. Then Partner 2 begins.

  • Merkins
  • CDD
  • BBS

Charles Bronson: At starting point complete 50 reps, sprint to cone at 100 yards then bear crawl to last cone. Mosey back to start for next 50 reps.

  • 50 SSH
  • 50 Merkin
  • 50 Burpee
  • 50 BBS
  • 50 Jump Squat

Sevens at planters: Inclined merkins and dips
MARY:
Flutters x 30 IC

Capn Thor (1:4) up to 20

box cutters x 15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Watching the service for Billy Graham I noticed the first several rows of seats filled with the sons, daughters, grandsons and granddaughters, and great grandsons and grandsons. The heritage of Reverand Graham was there for all to see. Billy Graham operated for a different heritage. He knew he was a son of the Living God and used his life to spread the Gospel of Jesus Christ to this Country and the World. We may not have the audience Graham had, but we have the same calling. Know your heritage. Remember what you are called to do.
MOLESKIN:

ANNOUNCEMENTS:

The Bomb Shelter Run (C.S.A.U.P. Event)

THE SCENE: Low Mid 60’s with some light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Drifter Q:

start things off with the Disclaimer (He is NOT a professional, refers everyone to take notice of how he is dressed; clearly NOT a professional…1 PAX member commented that Drifter must have had a Blink182 concert to attend after the event…

SSH (IC) x10 slow / x10 fast
Boxer Jacks (IC) x10 slow / x10 fast
Mosey to Grinder:
Lunge forward then backwards
Inchworm Merkins w/hand release
Quad Stretch
Cherry Picker Stretch (fists on ground, walk legs out to the side and back in)
Merkin Ring of Fire, but as a Wave!
Mtn Climbers (IC) 10x slow / 10x fast

THA-THANG:
1st leg was approximately 3.2 miles of running until arriving to the Beatdown:

Mayberry Q:

21 Jump Street:

  • 21 Pull-ups (side of the Alcoa bridge)
  • 21 Burpees (middle of bridge)
  • 21 handstand push-ups (far side of bridge)
    Run back to start and drop 1 rep. (15 min time limit)

2nd leg was approximately 3.2 miles until arriving to the Beatdown:

Snorkel Q:

Split up into 2 groups and then partner up. Near side of Bicentennial Park bridge do:

  • 10 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 8 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 6 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 4 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 2 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back

Far side of Bicentennial Park Bridge Partner 1 Wall Sits until Partner 2 completes 15 side to side Merkins.
Partner 2 then monster tire walks to replace Partner 1; Partner 1 bear crawls to area to complete side to side Merkins.

3rd leg….who cares how long, we were too far away to quit and had to get back to the car somehow…(another 3… something miles…felt like 10; here we go!).

Waxjob Q:

Split into 3 groups. 1st man plank, 2nd man bear crawl ahead and plank, 3rd slalom bear crawl to front. Remaining PAX continue to slalom bear crawl to the front until team reaches 50 yard line.
Reverse the process, planking person is now facing the sideline while the PAX in motion jump over the planking PAX.
Mosey to jungle gym:
15x Partner reverse-merkins/OHP on monkey bars
15x Squirkins
10x Over/Unders
15x Leg Throwdowns

4th and final leg was very short, no lies, really short…more like a mosey.

Cap’n Crunch Q:

Starting with 1 exercise, adding another exercise until all 5 exercises are completed in succession. then work back down until only the last exercise is left. 20 seconds per exercise:

  • Burpees (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec) Diamond Merkins (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec) Diamond Merkins (20 sec) High Knees (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec) Dry Docks (20 sec) Burpees (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec) Dry Docks (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec)
  • High Knees (20 sec)

MARY:
No PAX were interested in any ladies, specifically Mary by the end of this event!

COUNT-OFF & NAME-O-RAMA
38 PAX!!

CIRCLE OF TRUST/BOM:

BOM – CSAUP – Bomb Shelter Run (Cap’n Crunch)

I ask not for a lighter burden, but for broader shoulders.

I ask not for an easier path, but for stronger feet.

I ask not for weaker enemies, but for a stronger self.

Jewish Proverb

Congratulations brothers, you did it.  You embraced the challenge and are victorious.  Take and let it sink in…you’ve earned.

I’d like to share something I’ve been thinking about for a while now.  F3 has been a life-changing experience for me.  Every morning I leave a workout I truly leave better than when I arrived.  Lately I’ve been thinking about why that is the case.  Here are my observations.

I believe there are two simple truths that we have lost as men:

  1. The opposite of manhood isn’t womanhood, it’s boyhood
  2. Manhood isn’t a destination or a journey, it’s a mindset

When we lose the distinction between boyhood and manhood our worlds begin to spin off kilter.  We become self-focused, self-protective, self-indulgent and self-reliant.  In other words, it becomes all about us.  As we reject passivity and accept responsibility for our lives we grow as men in all areas: physically, mentally, relationally and spiritually.  We begin to be others-focused, self-sacrificing and interdependent.  We begin acting like men.

In this world, three things serve as resistance to our growth as men:

  • Comfort
  • Convenience
  • Certainty

Overcoming these boils down to our mindset.  We have to daily set aside a boyhood-mindset and embrace a manhood-mindset.  We combat comfort with challenge, we set aside convenience for consistency and we abandon certainty and embrace camaraderie.  I see it as two contrasting mindsets:

A Boyhood-mindset seeks… A Manhood-mindset seeks…
Comfort Challenge
Convenience Consistency
Certainty Camaraderie

Every time we gather, the COP becomes our arena to consistently embrace challenge in the company of like-minded men.

But it’s not enough for us to do this physically.  We MUST carry this mindset to all areas of our lives, especially our relationships with our loved ones and with God.  Never stop striving for more brothers.  Keep embracing new challenges and keep any eye on the six so you can help the man who has stumbled.  Together we will make a difference!

Hunting Wabbitt- Natty Style

THE SCENE: Clear and 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Barishnikov Squats x 10 IC, Imperial Walker squats x 10 IC, SSH x 25 IC, Chinook OH arm circles IC x 10 both directions

HUNT Wabbit: 

The plan is to follow the arrows and find the cones that have exercise instructions.  There will be little rest on this hunt.  A couple surprises may be found at the end.

  • Backwards Run, 1 lap around the parking lot
  • Lunge walking across street to next cone, then 25 Merkins
  • Duck Walk to pavilion, then 50 BBS
  • Jog to Rock Pile, then 10 Burpees..then grab one large rock
  • Run to next cone (Marathon gas station) with rock, then do 100 chest presses
  • Mosey / Run to back Parking lot, next cone with rock
  • Set rock down and perform 150 squats
  • Advance to next cone, hold an Al Gore then grab a partner
  • Wheelbarrows to next cone…switch, wheelbarrow back
  • Grab rock back and run back to Gas station….side shuffle middle front lot, opposite side to end of front lot
  • Advance with rock to rock pile and dump it.  Then perform 5 Burpees
  • Run to splash pad benches and perform 25 descending Merkins
  • Run to Planter Boxes and do 25 step ups followed by 20 Dips
  • 1st one done grabs cone across street and keeps the hidden Natty Light (A-Rod winner..he thinks)
  • 2nd pick runs to available prize cone….but Tractor failed to advance to proper cone, no worries as Mr. Wedgie grabs the prize and cone (Turtle Anarchy Stout)

MARY:
Flutter kicks x 25, Hello Dolly’s x 25, Boat Canoe led by A-rod the remaining time
COUNT-OFF & NAME-O-RAMA
7 Vets including: A-Rod, Mr. Wedgie, Tractor, Herbie, Zamboni, Whammy, Natty
CIRCLE OF TRUST/BOM:
Take the time to slow down and be a turtle, not a rabbit.  Listen to friends, family, co-workers, the sounds of nature.  Soak it in and learn.  Learn how to relate to others on their level and communicate.
MOLESKIN:
Dudes, thanks for the opportunity to be part of this awesome group of leaders…speaking of which, its time for some new ones to Q!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Duck walks and pet rocks

THE SCENE: 45* and crisp, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles, forward and reverse, 10x IC
Imperial walkers 10x IC
SSH 30x IC
Merkins on 4 ct, 12x IC
Prisoner tempo squats 10x IC

THA-THANG:
Mosey across the street to the Steamboat parking lot, circle up for 20 merkins.  Recover and mosey back across the street behind Powell Station park, circle up in lower lot for 20 merkins.  Each PAX finds a rock to tote around for the next little bit.  Retrace our route back to Steamboat parking lot, circle up for 20 merkins.  Mosey back to school parking lot.  10 count.

5 cones are lined up across parking lot.  PAX instructed to duck walk with rock held in at chest to first cone, then place cone on the ground and perform 5 burps.  Pick up rock, duck walk to next cone with rock held straight out in front (arms extended).  Rock down and do 5 burps.  Continue duck walk to each cone, alternating between holding rock in at chest and holding rock straight out arms extended between cones.  Each cone do 5 burps.  Once finished at last cone, sprint back to start with rock, plank and wait for the 6 to complete.  Recover and 10 count, repeato for a total of 3 rounds through.

Pick up pet rock and mosey back over to Powell Station park and partner up.  Dora style, partner 1 performs rock PT while partner 2 runs a lap around the pavilion and playground.  Partner 2 stops at the pavilion for 10 merkins before finishing run and relieving partner one.  Flapjack, each pair performs 100 reps of exercises:

  • Rock curls
  • Tricep extension
  • Goblet squats
  • Front hold shoulder lifts
  • BBS with rock pressed over chest

Once complete, switch partners and run through the same exercises.  This time, partner performing rock PT does AMRAP until partner 2 finishes run.  Flapjack, then move to next exercise.  Recover and 10 count.

Mosey back to lower lot to return rocks, then mosey back to AO for Mary.

MARY:
Box cutters x20 IC
Extended boat/canoe (I’d planned ATM’s but was worn out, so I extended boat/canoe til time was up).

COUNT-OFF & NAME-O-RAMA
8 Strong – Tractor, Herbie, Wood Tick, Natty, Mr. Wedgie, Charmin, A-Rod, Abort
CIRCLE OF TRUST/BOM:
Expanding on word I had from BB a few weeks back (the same boiling water that softens the potato hardens the egg).  From the book of James: “Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.  Let perseverance finish its work so that you may be mature and complete, not lacking anything.  If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you.  But when you ask, you must believe and not doubt, because the one who doubts is like a wave of the sea, blown and tossed by the wind….Blessed is the one who perseveres under trial because having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”
MOLESKIN:
Continue to pray for Charmin’s friend John, who has been diagnosed with cancer.  Also pray for Natty’s friend who had a family member take his own life.

Anniversary Gift

THE SCENE: Cool 18 Degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

T-Plank Arm Circles x 10 IC ED both arms

5 Burpee OYO

Tempo Merkin x 15 IC

Imperial Squat Walker x 15 IC
THA-THANG:
On the hop to planters

Aiken Legs: Box Jump x 20, Squat x 20, Split Jack x 20. Rinse and repeat x 3

Mosey to big lot

Kraken:

  • Cone 1: CDD x 20
  • Cone 2: Narrow squat x 20
  • Cone 3: 4ct Flutters x 20
  • Cone 4: Star jumps x 20
  • Cone 5: 4 ct Shoulder Taps x 20
  • Cone 6: Reverse Lunges x 20
  • Cone 7: 4 Ct bicycle x 20
  • Cone 8: Smurf jacks x 20

Mosey to start point

Burpee broad jump down and back parking lot

7s at planters: Incline merkin, dips

MARY:
American hammers x 20 IC

Hand Release Merkin x 10 IC

4 ct Flutters x 20 IC

Diamond Merkin x 20 IC

Hello Dolly x 20 IC

Wide Merkin x 20 IC

Side Crunches x 20 Each side IC

Ranger Merkin x 20 IC

Capn’ Thor 1:4 up to 5:20

COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, FNG Wood Tick (Todd Justice)
CIRCLE OF TRUST/BOM:
Be a man! We are called to stand in the gap. To hold our post. Put on the full armor of God (Eph 6:10-19). It is easy to shrug and walk away from this World and leave it to the “whatever”. We are not called to do that and we cannot abandon our post. Stay at your position until relieved. We are armed and ready.