F3 Knoxville

Merkins and Big Boys with a side of Mosey

THE SCENE: Upper 40s and clear, i.e. perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25

CP x 10

BAC, forward and reverse x10

4 Sets of Merkins and BBS (IC), alternating between each.  Starting with 20 each, reducing by 5 till we hit the bottom.  Total of 50 for each exercise.  Remember this pattern.  It will be repeated.

THA-THANG:

  • Mosey from the AO to the Chapel
  • 4 sets of squats and 4ct flutter kicks OYO
  • Quick mosey up toward the rock pile
  • Stop on the way and rest with 4 sets of Merkins/BBS OYO
  • Go as hard as you can the rest of the way to the rock pile
  • Pick up a coupon, 4 sets of curls and presses, passing coupons to the left after each set.
  • Mosey back toward lower parking lot, see FiA in action and re-route to playground (don’t want to harsh their mellow)
  • At playground, 4 sets of box jumps and 4ct Hello Dollies.
  • Mosey to bottom of hill, Bernie up the hill with 5 burpees at the top
  • Back to AO

MARY:
4 more sets of Merkins/BBS just for good measure

Boat/Canoe to finish

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When Martin Luther was asked what he would do if he knew tomorrow was the end. He responded that he would plant an apple tree.  How would I respond?  If I trust in God each day, I will have no reason to worry about what is in store for tomorrow. I pray I can trust God to provide that which I need.
MOLESKIN:

ANNOUNCEMENTS:
2nd F tonight at Abridged

Sprints Anyone?

THE SCENE
40 and Clear

Welcome and Disclaimer

WARM UP
COP

  • SSH x30 IC
  • 4ct Tempo Squats x12 IC
  • 4ct Windmills x12 IC
  • Burpees x5 OYO
  • 4ct Dive Bombers x10 IC
  • 4ct Mountain Climbers x15 IC
  • Little Arm Circles x12 each Forward and Back IC
  • Run a lap around the parking lot.

Line up on the side of the parking lot.

THA THANG
Ascent
Each person will complete the following three exercises for the prescribed about of time per round with 20 second break between rounds. Each person chooses which cone they will sprint to: Yellow = normal, Orange = advance.

Exercises (FORM MATTERS!):

  • Dry Docks
  • BBS
  • Jump Squats

Rounds:

  • Rd 1: Complete each exercise for 10 seconds then sprint to the cone, 2 burpees and back.
  • Rd 2: Complete each exercise for 20 seconds then sprint to the cone, 2 burpees and back.
  • Rd 3: Complete each exercise for 30 seconds then sprint to the cone, 2 burpees and back.
  • Rd 4: Complete each exercise for 40 seconds then sprint to the cone, 2 burpees and back.
  • Rd 5: Complete each exercise for 30 seconds then sprint to the cone, 2 burpees and back.
  • Rd 6: Complete each exercise for 20 seconds then sprint to the cone, 2 burpees and back.
  • Rd 7: Complete each exercise for 10 seconds then sprint to the cone, 2 burpees and back.

Mosey to new parking lot on the other side of the playground

Endurance Sprinter
Men will run the following 5 rounds doing the exercises listed…

Rounds:

  • Rd 1: Perform exercise 1, sprint to the first cone then sprint back.
  • Rd 2: Perform exercise 2, sprint to the first cone and back, second cone and back.
  • Rd 3: Perform exercise 1, sprint to the first cone and back, second cone and back,
    third cone and back.
  • Rd 4: Perform exercise 2, sprint to the first cone and back, second cone and back,
    third cone and back, fourth cone and back.

When you finish your round, hold plank positions and do shoulder taps until six arrives.

Exercises (Reps = x10, x15 or x20):

  • Rd 1: Wide Merkins
  • Rd 2: Narrow Squats
  • Rd 3: Wide Merkins
  • Rd 4: Narrow Squats

Rinse and repeat with the following exercises (Reps = x15)

  • Rd 1: BBS
  • Rd 2: Squat Jumps
  • Rd 3: BBS
  • Rd 4: Squat Jumps

Mosey to SP

MARY

  • 4ct Flutter Kicks x30 IC
  • Side Crunches Rt x25 IC
  • Sdie Crunches Lf x25 IC
  • 4ct Hello Dolly x20 IC

Cash Out: ATMs

COT
26 PAX including 1 FNG – Knee High

BOM
A good name is more desirable than great riches; to be esteemed is better than silver or gold.
Proverbs 22:1

Over the last two and half years we have seen literally hundreds of men come through F3 Knoxville.  No matter whether they’ve stayed or moved on, they have contributed to what it means to be a part of F3, what it means to be a HIM.  When we wear the “F3” it means something.  It symbolizes a pursuit to reject passivity, accept responsibility, lead courageously and expect a greater reward.  It is worn by everyday men who are seeking to live extra-ordinary lives as men of impact.  Every day we have an opportunity to grow and help others grow as well.  This is both a gift and a stewardship.  My prayer is that as each of us leave there this morning, we will choose to be men of integrity, courage, humility and love.  That we will not only live up to, but contribute to the reputation this PAX has built over the last two years.

Now let’s get after it!

 

Submitted by Cap’n Crunch

Amen Corner

THE SCENE: 40 degrees, cool and crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20 IC and
THA-THANG:
The Patrons aka PAX ran a simulated Amen Corner course from the Augusta National Golf Club and completed the following:

  1. Patrick Reeds (BBSU). 40-30-20-10
  2. Golden Bears (Plank Jacks). 40-30-20-10
  3. Mickelsons (Squat Jumps). 40-30-20-10

Patrons covered between 3-4 miles this morning.

MARY:
Pfeiffer led the Patrons in some ANGC boat/canoes b/c he is a badass.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lead or Leave. It’s pretty simple. Choose leadership. Be humble, be confident, don’t be afraid. Don’t checkout emotionally or physically.

MOLESKIN:
This was an impressive group of Patrons. Guys got after it. Natural pairings formed. Me and BlueBird kicked it in the last group. It was a beautiful morning.

 

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

April Showers

THE SCENE Cold Wet Rainy and Beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle hop 25X

Tempo Squats

Switch foot x20

High Knees/50% sprint

High Skips/50% sprint

100% sprint
THA-THANG:
Find a battle buddy

Wheel barrel 15 steps on hands/10 derkins/switch until you reach the other side

10 merkins/10 mountain climbers/50% back

Bear crawl/Broad jump/half way switch with partner to the other side

10 merkins/10 mountain climbers/50% back

Man Carry/Fireman Carry/Lunge to halfway and switch.

10 merkins/10 mountain climbers/50% back

Catch the Fox (no one did)

Mosey to the Pavilion.

15 pull ups/15 dips/15 derkins/ Partner side straddle hop until complete and switch

Mosey to playground

15 box jumps/15 dips/15 derkins/Partner big boy sit ups until complete and switch

Mosey to the hill

Partner does merkins/Partner runs to top and does 10 merkins switch until you hit 100

Mosey to the top of cardiac/Partner big boy/ Partner run to bottom and do 10 merkins and switch

Mosey to bottom of cardiac/Hug partner and tell him Jesus loves you.

10 burbees and run to the top and back to AO

Cash out with American hammers and count it off

COUNT-OFF & NAME-O-RAMA
28 men no FNGs
CIRCLE OF TRUST/BOM:
We get the opportunity to wake up everyday to die to self, serve others and put others first and you last.  Get comfortable with being uncomfortable.

Rocking Friday Morning

THE SCENE: 42 degrees – 27 PAX – no wind
F3 WELCOME & DISCLAIMER

“Welcome to F3: Fitness – Fellowship – & Faith
– My name is Steam & I’ll be your Q this morning
– I am not a professional – you are here on your own volition – which means I don’t know any injuries you may or may not have. That being said, you know your bodies better than anyone so if you need to modify any of the exercises we do this morning feel free to do so BUT…..Push yourself and those around you – we will get better physically, mentally, and spiritually this morning.”


WARM-O-RAMA:

1. Side-Straddle Hop (SSH): 20 x 4 (in cadence)

2. Rockette: 10 x 4 (in cadence)

3. Army Bend & Reach: 10 x 4 (in cadence)

4. Squat: 10 x 4 (in cadence)

5. Army High Jumper: 10 x 4 (in cadence)

6. Manly Arm Circles (we’re men – not babies): 5 x 4 forward & 5 x 4 backward (all in cadence) – full rotation of the arm and shoulder – 1 arm at a time

THA-THANG:
Mosey 15 feet out of the AO to the hill right beside AO parking lot

  • (1) Rocky Hill
    • Assemble Battle Buddy teams
    • 10 decline BBS (Battle-Buddy Sit-ups) each @ bottom of hill
      • 1 partner holds the other’s feet
    • Run up the hill
    • 10 rock chest presses
    • Run back down the hill
    • RINSE & REPEAT 3x – add 5 reps each time
      • 10 BBSs/10 RCPs — 15 BBSs/15 RCPs — 20 BBSs/20 RCPs
    • Recover @ the top of this hill
    • Code Brown leads flutter kicks until 6 is up
    • PAX executes 10 SSHs in cadence
  • Mosey to Asylum Playground with rocks
  • (2) Rockin Around the Asylum Playground
    • Stay in battle buddy teams
    • (1) Rock Flutter Kicks as a team = 110 total
      • Rock held overhead while executing flutter kicks
      • While other partner is doing
    • (2) Run to picnic tables = 5 decline merkins
    • Upon completion of 110 Rock flutter kicks 
    • (3) Rock Curls as a team = 110 total
      • While other partner is doing 
    • (4) Run to picnic tables = 5 incline merkins
    • Upon completion of 110 Rock Curls
    • (5) Rock Merkins as a team = 110 total
      • Rock under 1 hand — execute merkin — switch hands
      • While other partner is doing 
    • (6) Run to parking lot outside playground = 15 x 4 switchfoots
      • 1 foot on the curb/1 foot flat — quickly switch feet positions in a 4 count to 15
    • Mr Jinxy led PAX in 20 SSHs
  • (3) Rocking Back to the AO
    • Grab rocks and mosey to parking lot outside of playground
    • Set rocks in the middle — each PAX member finds a curb space
    • Execute 15 x 4 switchfoots in cadence led by QIC
    • Rinse & Repeat 5x
  • (4) Mosey Back to AO
  • Cheatsheet called upon to lead PAX in 20 x 4 SSHs in cadence
  • Hello Dolly: 15 x 4 in cadence
    • flip over to chest on ground
  • 10 – 1 count merkins
    • flip over to back on ground
  • Flutter Kicks: 15 x 4 in cadence
    • flip over to chest on ground
  • 10 – 1 count merkins
    • Flip over to seated position (on your 6)
  • 20 x 4 American Hammers

_________________________________________________________________________________________

COUNT-OFF & NAME-O-RAMA
27 PAX

Cheatsheet – Ponzi – Big Bird – Triple A – Coolio – Rusty – Worm – Code Brown – Fabio – Rascal – Gibbler – Bunny – Rousey – Kentucky – Rainbow – Dogbite – Snitch – Pringle – Slide Rule – Mixtape – Blue Bird – Mr Jinxy – Pusher – Pacman – Foot Print – Cat Gut – Steam

CIRCLE OF TRUST/BOM:

On this day in 1917 = the U.S. entered WWI
– thousands of men were called into action – called into active duty service for their country.
What would it look like for us as high impact men to answer the call God gives us to go into active duty service as servants for HIS kingdom?
– ‎and you could say “man I don’t feel qualified to talk to my neighbor, coworker, friend, or family, about my faith or God.” Or “That’s not me, I’m not that guy”
– ‎but hear this: You are the guy. Because God doesn’t call the qualified, he qualifies the called.
Ephesians 6:19-20 (MSG) = And don’t forget to pray for me. Pray that I’ll know what to say and have the courage to say it at the right time, telling the mystery to one and all, the Message that I, jailbird preacher that I am, am responsible for getting out.