F3 Knoxville

Tag: Pablo

11 is Barbie’s Favorite Number

Conditions: 18 and clear

THE THANG
COT
Side straddle hops x11 (IC)
Squats x11 (IC)
Merkins x11 (IC

Mosey to playground area and find a bench

 

Bench 11’s
2 rounds (exercises done back-to-back with no rest):
– 11 Step ups left leg
– 11 Step ups right leg
– 11 Box jumps

2 rounds (exercises done back-to-back with no rest):
– 11 Derkins
– 11 Dips

Mosey back over to main parking lot.  Line up on the edge of the sidewalk.

Sprint 11’s
Run to middle of parking lot, do 10 of exercise 1, run back to start do 1 of exercise 2.  Run back to middle of parking lot and do 9 of exercise 1, run back to start and do 2 of exercise 2.  Rinse and repeat until you get to 1 of exercise 1 and 10 of exercise 2.  Plank until every man is done.

Round 1:
– Exercise 1 = Carolina Dry Docks, Exercise 2 = Flutter Kicks

Round 2:
– Exercise 1 = Diamond Merkin, Exercise 2 = Squats

COP 11’s
Isos – Hold each exercise for 1 sec, then 2 sec, then 3 sec…all the way to 11 sec, then back down 10-9-8-7-6-5-4-3-2-1.
– Boat to Canoe
– Merkins (6 inches and full extension)
– Right Leg Lunges
– Left Leg Lunges

Cash out with 11 Burpees OYO

COT
Name o Rama

BOM
Play to your strengths and serve others!

MOLESKIN
Cold and clear, but the PAX kept moving and got the week started off right.  We learned you can do anything 11 times!

Afterward several PAX headed to Panera Bread for a little impromptu 2F.

Great Monday morning…now looking forward to circling up on Wednesday morning to do it again!

Full Body Throw Down

Conditions: 20 and clear

THE THANG
COP
SS hops x100 (IC)
Forward Arm Circles x50 (IC)
Reverse Arm Circles x50 (IC)
Squats 4 sets of x25 (IC)
Lunges 4 sets of x25 (IC)
Imperial Walkers x20 (IC)

PAX divided into two teams.  One team headed to the pavilion, the other stayed in the parking lot.

Upper Body Blast – Pavilion
Everyone grabs some space on a picnic table.  We have 10 rounds of 30 seconds of exercise then 30 seconds of rest after each exercise.  The exercises were:
– Decline Merkins
– Step ups
– Decline Diamond Merkins
– Step ups
– Decline Wide Merkins
– Step ups
– Incline Merkins
– Step ups
– Dips
– Step ups

Abs & Cardio – Parking Lot Suicides
Divide into teams of 2.  One person runs parking lot suicides while the other does ab work or a total of 3 rounds.
1st round = BBS, 2nd round = Crunches, 3rd round = Hello Dollies

Abs
Iron cross – All PAX holds position until the last man drops!

COT
Name O Rama 34 PAX including FNGs – Jenny, Lulu, Doogie, Cauliflower and Funnel Cake

BOM
Crawdad

MOLESKIN
Another cold morning for the hump day grind.  Mummblechatter was high and it was great to have 5 FNGs come out to get better.

Atomic Back Day

Conditions
15 degrees, clear and COLD

Disclaimer and recognize FNG’s

THE THANG
COT
Twist and Pivot x30 (IC)
Alternating Shoulder Touches x20 (IC)
Press Jacks x30 (IC)
Carolina Dry Docks x15 (IC)
Smurf Jacks x20 (IC)
2 Laps around the parking lot

Mosey to pavilion and partner-up

Park Bench Super-sets
5 Min Alternating between partners

  • PAX # 1 Picnic Table Rows X 10
  • PAX # 2 Bench Hops / Step up X 10

Mosey to paver pile and get 2 coupons then back to parking lot with coupon over your head

COT #2
11’s w/ Coupons

  • Reverse Flys – 10 Flys
  • Star Jumpers – 1 Star Jumper

Bring Sally Up
Bring Sally Up – Merkins on Coupons to “Bring Sally Up”

Mosey to the bottom of the hill with coupons

Dora 1-2-3
Partner up again.  One man runs the hill while one man does the following exercises.  Continuous count between partners:

  • 150 Bent over Rows with Blocks
  • 150 LBC’s
  • 150 Squats with Block – modify as needed

Aborama
Peter Parkers – Q led
Hello Dolly – x20 (IC)
Flutter Kicks – x20 (IC)
Not so Lazy Boys – Q led

COT
Name O Rama

BOM
 Taking initiative in third F (Romans 12:2)

MOLESKIN
It was cold, but the PAX showed up in force!  Great workout, great BOM, great way to start the week.

Thoughts from the BOM…

Like many of you since I started coming to F3 I have hated to miss.  I have worked out off and on my whole life but have never really been as committed to anything as I have F3. This is a truly unique community and I do believe that men need to be challenged, pushed, and accountable to one another.

What I have discovered about myself is that in order to be here and get the most out of it I have to be very intentional about my preparation.  We don’t just roll out of bed and show up.

  • I go to bed a little earlier
  • I have fewer early meetings on the books
  • And now we know the cap n’ lays out his clothes the night before

But it is worth it because we have more energy for our families, our wife’s and our jobs.  Not to mention the physical improvements that are being made. The improvements on the December Challenge in the spreadsheet are significant.

So think back to what you were doing before F3? The lack of doing something was having just as much of an impact just not in a positive way. For me I have realized anything that you want grow or do better at you have to be intentional. I ask myself am I being as disciplined and intentional in the other areas of my life. What I have been thinking the most about lately is the my faith.

I want to share a verse that has helped encourage me to be more intentional around growing my faith. Romans 12:2, “Do not conform to the ways of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what Gods will is – His good, pleasing, and perfect will.”

To me this comes down to having an active or a passive faith.  Every day we make decisions for our families, for our jobs, and for ourselves, sometimes without even thinking about it. Unless we have an active, intentional faith where we are seeking God’s will many of these decisions are influenced more by the world.  We have developed discipline and have been intentional in improving ourselves with the First F and I believe God is encouraging us to have this same focus on our faith.

I would encourage us all to be more intentional this week on the third F and seek God’s guidance in the smallest of decisions and see the difference he can make.

Proton (submitted by Cap’n Crunch)

Suicides and Mt. Everest…just a typical F3 Saturday!

Conditions: 40 and Clear

Intro and Disclaimer

THE THANG
COP#1
2 Laps around Parking Lot
Imperial Walkers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Reverse x15 (IC)
Merkins x15 (IC)

Line up on one side of the parking lot and partner up

Heavy Suicides
Bandwagon put the PAX through a little basketball drill, will a little extra of course…this is F3!  Suicides the length of the parking lot with cinder blocks while doing exercises at four spots.

Runners: 3 Rounds, 1st = x15 each, 2nd = x10 each, 3rd = x5 each

  • Free Throw Line (1/4 way down) – CB Curls
  • Half-court Line (1/2 way down) – CB Clean and Press
  • Far Free Throw Line (3/4 way down) – CB Tricep Presses
  • Far Baseline (all the way down) – CB Hops (hop over cinder block side to side)

Non-runners: Do the following exercise as a group until all runners are done

  • First Run – Department Stores (On Q lead)
  • Second Run – Big Boy Sit Ups (IC)
  • Third Run – Flutter Kicks (IC)

Indian trot to the front field

COP #2
American Hammers x15 (IC)
Mountain Climbers x20 (IC)
Side Straddle Hops x15 (IC)

Mosey to “Everest” large hill in front of the park

Partner DORAS
One partner does exercise while the other takes on “Everest”
Exercises:

  • Merkins x100
  • Little Baby Crunches x200
  • Squats x300

Once a team has finished start (but cut number of reps in half) until everyone is done (1 Team!)

Partner up in groups of 6 and relay hand-offs back to base (person in back hands stick to person in front and so on.  When the person in front gets the stick he drops it and they man in back picks it up and the fun starts all over again.)

ABS
Dealers Choice

 

COT
Nam-0-Rama – Barbie

 

BOM
Bandwagon

 

MOLESKIN
The PAX came ready for a beatdown on Saturday morning and did not leave disappointed. After doing some “heavy suicides” in the parking lot with cinder blocks the PAX gathered for a short mosey to uncharted grounds of our beautiful AO. We named it Everest, in honor of every 10 year old (and some adults (P-Nut)) that sleds down this massive hill during a good snowstorm. Check it out when it snows, it won’t disappoint. The PAX did some of the toughest DORA’s of this young PAX career. Hopeful that this PAX continues to grow and push each other physically, mentally, and spiritually.

 

Barbie and Bandwagon (submitted by Cap’n Crunch)

K-Town’s First Post-LEAP Saturday Beatdown…

Conditions: Clear and cold…26 degrees!

THE THANG:
First up was to mosey to coupons (pavement bricks).  Everyone grabbed two and then it was time to mosey to one of the frost covered field’s of The Asylum (what we affectionately call our AO).

COP:
Once the PAX arrived at the field we circled up for a little warm up lead by Crawdad.  Here’s how things went down:
– 15 Merkins
– 10 Chinook Squats
– 20 Imperial Walkers
– 20 Big Boy Sit-ups
– 10 Carolina Dry Docks
– 5 Happy Jacks

11’s:
Crawdad then had us mosey over to a hill for 11’s.  Start with 10 knerkins, run to the top of the hill then do 1 jump squat.  Run back down for 2 knerkins, run to the top of the hill and do 9 jump squats.  Repeat until PAX gets to 1 knerkin and 10 jump squats.

Fun with Coupons:
After 11’s the PAX grabbed their coupons and circled up.  YHC led through a group of exercises in a pyramid formation.  Here’s the drill (done with coupons)…
– R1 = 10x each of Narrow Squats, Bent-Over Flyes, Frog Squats, Standing Flyes, Reverse Lunges
– R2 = 20x each of Narrow Squats, Bent-Over Flyes, Frog Squats, Standing Flyes
– R3 = 30x each of Narrow Squats, Bent-Over Flyes, Frog Squats,
– R4 = 40x each of Narrow Squats, Bent-Over Flyes,
– R5 = 50x Narrow Squats

After YHC explained things the PAX partnered up and did the exercises OYO in pairs.  After everyone finished round 5 we topped things off with 100 mountain climbers all together in cadence.

The Long Mosey Home:
Everyone then moseyed over to the park trail with their coupons.  We took the trail back to the parking lot where we started to wrap things up (distance traveled on the trail with coupons was just over a 1 mile).

Ab Work:
Once we arrived back at our launch point we finished up with at little ab work, dealer’s choice.  It went down like this…
– Quickbooks – Bicycles (can’t remember the rep count)
– Sleeveless – Partner Leg Throwbacks (don’t know F3 name for it), 10 each person
– P-Nut – Department Stores (Plank position: 2nd floor was full plank, 1st floor was 6 inches, basement was chest on the ground with legs and arms up). P-Nut called it out.

BOM led by Crawdad

Moleskin:
This was the first post-LEAP Saturday morning workout for Knoxville.  YHC was a little nervous due to the low temp (26 degrees), but as usual the Knoxville PAX did not disappoint!  K-Town PAX shows up and gets things done.  Today was Crawdad’s VQ and as expected he crushed it.  We went a little long on time due to the long mosey with coupons back to the parking lot, but PAX was not about to leave without finishing up with some ab work. By the time we finished we had toured over 2.5 miles of The Asylum this morning, most of that with coupons.

Thanks to the F3 Nation and especially the LEAP Team for all their support and encouragement over the last 6 weeks.  The men of this PAX get it and are giving it away to the men of Knoxville.  F3 Knoxville is something special.

Take notice…The Asylum is open for business…no sad clown is safe in Knoxville!

Strength and Honor,
Cap’n Crunch