Pacman – Page 32 – F3 Knoxville

Wednesday Funday

November 29, 2017 Capn Crunch

THE SCENE
34 and Foggy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
SSH x25 IC
Tempo Merkins x15 IC
Tempo Squats x15 IC
Baby Arm Circles Forward x12 IC
Baby Arm Circles Backward x12 IC

Two laps around the parking lot and line up along the curb.

THA-THANG
11’s
Run from one curb of the parking lot to the other. At start point do 1 Jump Squat, at the far curb do 10 BBS. Subtract 1 rep from squats and add 1 rep to BBS each time until you get to 10 Jump Squats and 1 BBS. Once you finish, hold plank until everyone finishes.

Circle up.

Accumulator
Start 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 (20s) per exercise:

– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:

Burpees
Dry Docks
Narrow Squats
Diamond Merkins
High Knees

Mosey to base of hill near the parking lot.

Merkin Hill
Run up and down hill doing the following:

Start at bottom of hill with 10 Merkins, run to top
Top of hill 9 Merkins, run to bottom
Bottom of hill 8 Merkins, run to top
Top of hill 7 Merkins, run to bottom
Bottom of hill 6 Merkins, run to top
Top of hill 5 Merkins, run to bottom
Bottom of hill 4 Merkins, run to top
Top of hill 3 Merkins, run to bottom
Bottom of hill 2 Merkins, run to top

Top of hill 1 Merkins, run to bottom. Once you finish, hold plank until everyone finishes.

Circle up again in the parking lot for Mary.

MARY
American Hammers x20 IC
Hello Dolly x20 IC
Superman Swims x15 IC
Side Crunches, Rt. x20 IC
Side Crunches, Lf. x20 IC
Flutter Kicks x20 IC

COUNT-OFF & NAME-O-RAMA
34 PAX

COT/BOM
Our mission is simple, “Plant, grow and serve small men’s workout groups for the invigoration of male community leadership.” I believe all of us want to be better leaders, and that’s good…but not enough. Desire with out action changes nothing. If we want to be better leaders, we need to lead! In big ways, small ways and every way in between. That is one of the many things F3 gives us, the opportunity to lead. The opportunity to grow. Again, opportunity changes nothing unless it is seized. The more we practice leading the more confident we are when the opportunity arises. Today, seize every opportunity to lead presented to you. That is how HIMs do it!

ANNOUNCEMENTS
2nd F at SoKno Taco Cantina
Powell launch THIS SATURDAY!
3rd F event – Kid workout in Mechanicsville

Submitted by Cap’n Crunch

Asylum Crushed by 5 Gents as we Pressed On

November 28, 2017 Eggo

THE SCENE: Cold blistering 32 ͦ but a clear morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence, in position,

20 Side-straddle-hops, 4ct
15 Cherry pickers, 4ct

THA-THANG:
Starting out at the AO, went baseline to baseline, East to West,

15 merkins to 1 Big Boy Situp, (-) 1 Merkin to (+) 1 BBS until 1 Merkin to 15 BBS

–Recover–

Mosey to the Playground for

10 Burpee Box Jumps then
20 BBS then
20 Single Leg Lunges,
repeat 1x

–Recover–

Mosey to parking lot for some more fun…

Run to first workout,
20 Merkins, run to next
20 Squats, run to next
20 Little Boy Crunches, run to next
20 Smurf Jacks, then 1 full lap, and repeat dropping to 15 reps on round 2…then 10 reps for round 3

–Recover– and Mosey back to the AO

Then it’s time to get on your six and lets do some…

Boat-Canoe and to finish up the Q we end with Hello Dolly in cadence.

COUNT-OFF & NAME-O-RAMA
5 Pax went strong,
CIRCLE OF TRUST/BOM:

When we are out in the world are we identified as having the Holy Spirit in us? Read from John 20:27: Then he said to Thomas, “Put your finger here; see my hands. Reach out your hand and put it into my side. Stop doubting and believe.”

When others see us, do they see Jesus in how we live and act? We can say all we want that we are followers of Christ, but our actions say more than our words. We need to wear the scars of Jesus; as in the passage, and emit the light of the Holy Spirit daily. When looking at us, we need to be able to be identified as a follower of Christ and wear his scars. It starts first with Family then to Friends and Co-workers.
MOLESKIN:
Included praying for my wife (whom has the flu) and for the Pax and F3
ANNOUNCEMENTS:

10 15 20

November 10, 2017 QuickBooks

THE SCENE: Dark and Kind of chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Roxanne by the police. Everytime the song says Roxanne -Merican. Everytime the song says “put on the red light” jump your feet up to your hands while remaining in plank
THA-THANG:

10,15,20

AO parking lot beginning on baseline, PAX would do 10 reps of an exercise at the starting side, sprint to the other side doing 10 reps of that same exercise. go through all the exercises. Rinse and repeat rounds of 15, and 20

Merican
Squat
Dry Dock
Squat Jump
Burpee

Mosey in two lines to the Chapel for some leg work

Parrell Squats: 10 reps on a 4 count
Staggered Leg Squat, left leg out – 10 reps on a 4 count
Split Leg Squat, left leg out – 10 reps on a 4 count
Parrell Squats: 10 reps on a 4 count
Staggered Leg Squat, right leg out – 10 reps on a 4 count
Split Leg Squat, right leg out – 10 reps on a 4 count

Mosey in two lines to the AO

Crabwalk suicides. Crabwalk from the baseline to the first parking line and back to start. Crabwalk from the baseline to the second parking line and back to start.Crabwalk from the baseline to the thrid parking line and back to start.

MARY:
15 American Hammers on a 4 count

15 flutter Kicks on a 4 count

20 Big Boys on your own
COUNT-OFF & NAME-O-RAMA
34 no FNGs
CIRCLE OF TRUST/BOM:
People are always watching, especially our kinds. Our actions and our reactions speak louder than words. They are watching and listening even when we don’t think they are or we wish they weren’t.

John 13:34-35

Take The Hill, Dominate Your Monday.

October 16, 2017 Steam

THE SCENE: Windy, cool, & a 100% chance of iron sharpening iron.
F3 WELCOME & DISCLAIMER:

Welcome to F3! Fitness -Fellowship – Faith
My name is Steam and I’ll be your Q this morning!
I am not a professional – I don’t know any injuries you may or may not have, so if you need to modify any of the exercises we do this morning feel free to do do but always give 100%
I need 3 things from you this morning!
- PUSH YOURSELF – you came here to get better this morning – you absolutely have what it takes to succeed this morning – unleash it.
- PUSH THOSE AROUND YOU – IRON SHARPENS IRON – the man on your left and right is counting on you for their safety and to push them to be better men!
- ALWAYS GIVE 100% – You owe it to yourself to go had this morning and fight for every breath like it’s your last. You’re here this morning because you wanted to be a better man than you were yesterday – EARN IT!

WARM-O-RAMA:

Side-Straddle Hop (SSH) – in cadence
1. 25 x 4
The Rockett – in cadence
1. 15 x 4 count
The Cherry Picker – in cadence
1. 10 x 4 count
The Merkin – in cadence
1. 10 x 4 count
5 Burpees On Your Own!

THA-THANG:

Mosey (with flag of course) to Bottom of Everest, THE Mt. Everest
- Halt halfway –> 10 squats in cadence (Al Gore until 6 is up)
- Upon arrival at bottom of Everest –> 10 second rest/catch breath (Al Gore until 6 is up)
- SSH: 15 x 4 – in cadence
Take The Hill (Part 1)
- Charge the hill with the flag (duh) all the way to the top (Al Gore until 6 is up)
- Plant flag between 2 temporary high beam lights provided by Steam
- Charge back down hill – leaving flag up top (Al Gore until 6 is up)
Take The Hill (Part 2)
- Maneuver under enemy watch/fire
- Steam sets scenario where the hill much be taken from the enemy – maneuver accordingly.
- Zig-zag sprint up the hill
- Stop 1
  - drop down in push up plank –> 10 x 4 merkins in cadence
  - Back up
- Stop 2
  - drop down in push up plank –> 10 x 4 plank jacks
  - Back up
- Bear Crawl 25 meters –> sprint the rest of the way to the top (Al Gore until 6 is up)
- @ Top
  - Merkin: 10 x 4 in cadence
- Back Down Hill (Hold Al Gore until 6 is up – make sure every man is accounted for)
- Merkin – 10 x 4 in cadence
Take The Hill (Part 3)
- Zig-zag sprint up hill
- Stop 1
  - Drop down in push up plank –> 10 x 4 merkin in cadence
  - Back up
- Stop 2
  - PAX on their 6 –> 10 x 4 flutter kick in cadence
  - Back up
- Sprint zig zag –> line up shoulder to shoulder
- CHARGE THE HILL! (100% all out)
- 15 second breather
- The Squat –> 15 x 4
Mosey Back To AO
- Flag in front (in between 2 single file lines of PAX on either side of the road
- American Indian run for both lines (flag stays out front)
- Cadence Call by Steam
  - F3 –> Good For You –> Good For Me (x2) –> All Day –> Everyday –> No Man –> Left Behind –> F3 –> F3
- Halt halfway
  - 20 x 4 squats in cadence
- Down new patch to car parking lot –> AO
- Circle up
- 20 x 4 SSH in cadence
Finishing Strong
- Line up shoulder to shoulder at one end of the parking lot AO
- 80% sprint all the way across
  - 10 burpees on your own
- Bernie Sanders 70% all the way back
- 10 x 4 SSH in cadence
- Sprint all the way across
  - 10 x 4 merkins in cadence
- Bernie Sanders all the way back (100%)
- Burpee in cadence
  - one element at a time
  - 5 total
- Karaoke all the way across (100%)
  - 10 x 4 merkin in cadence
- Bernie Sanders all the way back (100%)
- Line up shoulder to shoulder in incline push up plank along curb
  - Starting from Right —- > Left: each man does one Merkin going down the line
- Recover –> Bear crawl halfway across –> 100% sprint rest of way across
- Line up shoulder to shoulder in incline push up plank along curb
  - Starting from Left –> Right: each man does one Merkin going down the line
- 100% Sprint Back
THE CORE
- Flutter Kick: 25 x 4 count in cadence
- American Hammer: 15 x 4 count in cadence
- Hello Dolly: 25 x 4 count in cadence
- ATMs –> Cap’n Crunch Leads ATMs to finish strong
  - 15 x 4 count shoulder taps
  - 10 slow merkins
  - 10 fast merkins

MARY:
Heavy breathing
COUNT-OFF & NAME-O-RAMA
35 PAX – 1 FNG: “Ma’am”
CIRCLE OF TRUST/BOM:
“Periods vs. Commas”

The enemy tries to place periods in our life (death of a family member, a hard time, loss of job or loved one, tragedy like Vegas shooting, etc) that insinuate the game is over, that’s the end of the story. God looks at that and turns it into a comma instead, allowing whatever hard or difficult thing we’re going through or experiencing to not be the end of the story, just more of a pause as he carries us through to the “next part of the sentence” or stage of life.
Whatever periods you have experienced in your life and may be experiencing now –> God will turn that into a comma and carry you through.
Your story is not over. The is not the end. What seems like a unsurpassable period in your life is not the end of the story. Trust God to turn it into a comma and help you realize that there is more to come. You were made for more than to just be defeated by whatever period the enemy has put in your life.
MOLESKIN:
http://www.newlifeknoxville.org/portfolio-items/nlg-108-deliver-us-from-evil/

The Uncomfortable Ladder

September 29, 2017 Tank

THE SCENE: the Asylum, It doesn’t get much better than the weather this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Rocketts x20
SSH x20
Super squat jumps x5
5 burpees

THA-THANG:

Mosey to Parking lot
10 cones in a line, with an additional cone 20-30 yards perpendicular to the center
(Or split into two 5 cone lines)

Cone 1: shoulder touch merkins
Cone 2: squats
Cone 3: dips
Cone 4: BBS
Cone 5: dry docks
Cone 6: lunges
Cone 7: toe touch merkins
Cone 8: American hammers 2 count
Cone 9: lizard merkins
Cone 10: reverse pickle pounders

1st Trip up the ladder x30
2nd trip up x20
3rd trip up x10
After each exercise run around cone (20-30yds) and go to next cone.
Repeat till time runs out And flutter kick till 6 finishes

Mosey to AO
MARY:
Hello Dollys x29
Freddy Mercurys x20
Peter Parkers

COUNT-OFF & NAME-O-RAMA
25 HIMs
CIRCLE OF TRUST/BOM:

Having a goal and working hard for it.
In the beginning of this workout all of us had a goal of finishing. We worked hard, we sweat, we even got a little bit dirty. Such is life. We are going to have to work hard, we are going to have to sweat during tough times, we are going to have crap covering us from head to toe at times. We may want to give up, we may want to get mad, we may want to yell at God. But, we need to stay strong and we need to know what is waiting for us at the end. Today it’s a nice feeling of accomplishment, in life, it’s eternity in heaven with God.

“I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”
‭‭Philippians‬ ‭3:14‬ ‭

MOLESKIN:
lots of grunting and grumbling of arms being spent. BUT! Everyone pushed hard to hit their goals

ANNOUNCEMENTS:
2nd F party tonight