F3 Knoxville

Tag: Passport

It’s Monday!

THE SCENE
75 and muggy

F3 Welcome & Disclaimer

THE THANG
COP
10 Burpees (OYO)
SSH x 30 (IC)
Dive Bombers x15 (IC)
Imperial Walkers x15 (IC)
Arm Circles Forward x17 (IC)
Arm Circles Backward x17 (IC)
Diamond Merkins x20 (IC)

 

Jelly Legs
Assemble along the line and do the following:
R1: 10 sec hold squat, 10 squats, run to cone do 5 Merkins or Dry Docks, run back
R2: 20 sec hold squat, 20 squats, run to cone do 10 Merkins or Dry Docks, run back
R3: 30 sec hold squat, 30 squats, run to cone do 15 Merkins or Dry Docks, run back
R4: 40 sec hold squat, 40 squats, run to cone do 20 Merkins or Dry Docks, run back
R5: 50 sec hold squat, 50 squats, run to cone do 25 Merkins or Dry Docks, run back
R6: 60 sec hold squat, 60 squats, run to cone do 30 Merkins or Dry Docks, run back

Mosey to front area near parking lot at the bottom of the hill

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, runt to top
Top of hill 7 Merkins, run to bottom
Bottom of hill 6 Merkins, runt to top
Top of hill 5 Merkins, run to bottom
Bottom of hill 4 Merkins, runt to top
Top of hill 3 Merkins, run to bottom
Bottom of hill 2 Merkins, runt to top
Top of hill 1 Merkins, run to bottom

Plank until everyone finishes.

Mosey back to COP area

Prisoner Cell Merkin Burpees (PCMBs)
Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete.

x10 OYO

Abs
Flutter Kicks x30 (IC on 4ct)
Captain Thors x6 (IC)

Dealers choice:
Box Cutters x15 (IC) – Toto
Boat Canoe on Quickbooks
Pickle Pounders x10 (IC on 4ct) – Thriller
Big O’s x10 (IC) – Plunger from Winston Salem

COT
Number off and Name-O-Rama

BOM
There has been a lot going on in our nation over the past couple of weeks.  Yesterday another tragedy occurred in Baton Rouge.  All this leaves me unsettled.  I was talking with my M last night about how it seems there is so much anger and hostility in the world, so much chaos and fear.  As a husband and father it feels overwhelming.  I want to protect my wife and kids from what I see, promise them that things will be okay…but I can’t make that promise.  Truth is, there are times when I’m scared, confused, frustrated and unsure.  It is in these moments that my faith becomes a lifeboat providing security in the midst of stormy seas.  Things may seem chaotic, but there is a greater story being written.

The interesting thing was I had a passage echoing in my head and heart all evening, but it wasn’t what I expected.  It was John 15:12-13, “This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends.”  Two things struck me:

1) The “love” I am commanded to express is not merely emotion, but rather a steady, others-focused way of relating.  It is not a feeling, it is an act of the will…it is willfully chosen.  We hear a lot about love these days, I feel most of it falls incredibly short of what Jesus is speaking of here (1 Cor 13).

2) The greatest expression of this “love” is found in the laying down one’s life for his “friends.”  I’ve missed that in the past.  Not a spouse, children or other family member, but friends.

It is that second point that brought to mind F3.  Each morning we gather to work hard and push ourselves and each other to get better, to be the men we long to be.  Each morning is an opportunity to “love” our “friends.”  That’s powerful because practice make permanent.  F3 is like a training ground for the rest of our day.  We each come to give all way have only to find we leave with more than what we came with!  We can then take this and give it away to our family, neighbors, co-workers and anyone else we cross paths with that day.

So here is the charge for all of us today…LOVE WELL!  Everyone you meet for the rest of this day is an opportunity to take what you experienced here today (encouragement, challenge, support, etc.) and give it away.  In doing this we make our worlds better…we have IMPACT.  We can’t control the chaos around us, but we CAN speak life into it.  And as we do we can know that we have a whole PAX of HIMs supporting us and covering our 6!

MOLESKIN
This morning was exactly what YHC needed.  Watching the men of of this PAX give their all for each other was restorative.  Plus we had our first ever visiting PAX dropped off by UBER!  That is what making and keeping an HC is all about.  Great morning, great men…

HIIT Madness

THE SCENE
72 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Twist and pivot x15 IC
Tempo squats x15 IC
Cherry pickers x 10 IC
Mountain climbers x20 IC
Merkins (cadence) x20 IC
Two laps around parking lot
HIIT
4 exercises for 30 seconds a piece:
SSH
Heisman
Butt kicks
High Knees
1 minute break
Rinse and repeat two more times (x3 total)

Next set:
Vertical mountain climbers
Mummy kicks
3 step Heisman
In and Outs
1 minute break
Rinse and repeat two more times (x3 total)

Station Work
Get a Battle Buddy to encourage and push the other man.
S1: 50 pound weight plate push in parking lot,
S2: Picnic pavilion for 30 second wall of fire,
S3: Dugout for 10 pull-ups (if not pull-ups, coupons placed near by for reverse fly),
S4: Playground for 10 burpee boxes:  normal burpee but on jump, jump up on to playground bench.

AMRAP until Q calls time

Mary
Flutter kicks x20
Big boy sit ups x20

COT
Number Off & Name O Rama
BOM
Together as a PAX, holding each other accountable, we are stronger together, arm in arm at BOM, at F2’s, stronger together being pushed versus doing cavework or fernwork telling yourself you can do one more set, one more lap, etc.  The men of our PAX help with that extra push to help us each get more fit physically and mentally.

Circuit Circus

THE SCENE
71 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Dive Bombers x15 (IC)
Big Arm Circles Forward x10 (IC)
Big Arm Circles Backward x10 (IC)
Michael Phelps x10 (IC)
Diagonal Lunges x20 (IC)
Run 1 lap around parking lot

Mosey to flag pole near covered area

Circuit Circus
Divide up and head to 5 Stations
S1: Let Me Ups / Box Jumps
S2: Carolina Dry Docks / Burpees
S3: Spiderman Pushups / Iron Mikes
S4: Pull-ups / Jump Rope
S5: Shuttle Run (run to first cone, 3 burpees, run to second cone, do 6 burpees)

Complete 3 rounds of all 5 stations,
R1: 120 sec at each station (change exercise at 60 sec except for shuttle run)
R2: 90 sec at each station (change exercise at 45 sec except for shuttle run)
R3: 60 sec at each station (change exercise at 30 sec except for shuttle run)

Mosey to parking lot for abs.

Abs
Flutter Kicks x30 IC
Crunchy Frog x 10 IC
BBS x20 IC

COT
Number off and Name-O-Rama

BOM
1 Corinthians 16:13-14
Be watchful, stand firm in the faith, act like men, be strong.  Let all that you do be done in love.

MOLESKIN
It was another muggy morning, but the PAX embraced the suck, put in the work and got better.  Good job men!

 

Playtime at the Asylum

THE SCENE
42 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x20 (IC)
Atlas Stretch x10 each leg (IC)
Dive Bombers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Backward x15 (IC)

Split into to groups, one group to playground the other to the parking lot next to the playground.

Group 1…
Zig-Zag Run
Run to each cone and do x15 of stated exercise, then run to next cone. At the last cone run on the outside of the parking lot to start line. Rinse and repeat.
Cone 1 – BBS
Cone 2 – Narrow Squats
Cone 3 – Merkins
Cone 4 – Hello Dolly
Cone 5 – Jump Squats
Cone 6 – Shoulder Taps
Cone 7 – Diamond Merkins
Cone 8 – Burpee

AMRAP for 15 min

Group 2…
Bench Bonanza
5 Rounds, each round 2.5 min with 30 second break between rounds. One person does Ex 1 while other does Ex 2. When the person finishes Ex 1 switch, rinse and repeat until time expires.
Round 1: Ex 1 – Step Ups x15/leg; Ex 2 – Bench Dips
Round 2: Ex 1 – Box Jumps x15; Ex 2 – Flutter Kicks
Round 3: Ex 1 – Bulgarian Split Squats x15/leg; Ex 2 – Incline Merkins
Round 4: Ex 1 – Side Step Ups x10/leg; Ex 2 – Decline Carolina Dry Docks
Round 5: Ex 1 – Elevated Reverse Pickle Pounders x15; Ex 2 – Derkins

Group 1 and 2 switch places

After both groups have completed each sequence, mosey to parking lot as one group

 

Abs
Thor Hammers – (1 BBS + 4 American Hammers, then 2 BBS + 8 American Hammers, 3 BBS + 12 American Hammers…)
x6 IC

COT
Number off and Name-O-Rama

BOM

To be a HIM, we have to be leaders who know where we are going and why we are going there. Life is full of distractions, but HIMs stay committed and focused. One of they keys to living this type of life is to establish and stay true to your N.U.T.s – Non-negotiable, Unalterable Terms! Without our NUTs we can’t be men of impact.

For your YHC it starts with looking beyond this life. Matthew 6:33 – “But seek first his kingdom and his righteousness, and all these things will be given to you as well.”

 

MOLESKIN
The PAX came out hungry and ready to attack this morning’s workout! We used every minute of the 45 we had, and got better together.

 

Coupons for Everyone!

CONDITIONS
48 and clear

Welcome and Disclamer

THE THANG
COP
Side Stradle Hops x20 IC
Windmill x12 IC
Shoulder Stretch 10 seconds each
Squats x 12
Merkins x10 IC

Count off for 2 groups

Mosey to baseball field fence

Sprint up hill to first cone in parking lot. 5 jump squats. Sprint to second cone. 10 merkin with a row (with merkin). Sprint to third cone. 10 Al Gore with a push (with cinder block). Second time through is the same except back pedal up the hill. 3rd time is bear crawls. Department stores until all are done.

Mosey to parking lot hill. Each team with 9 cinder blocks

11s up the hill as a team. Must carry all cinder blocks and bricks as a team. Diamond merkins at bottom. Burpees at top.

PAX finishes with 10 diamonds and 1 burpee as a whole PAX.

Mosey back for ABS

ABS
American Hammer x20 IC
Hello Dolly x20 IC
Never Cross Dolly x24 IC

COT
Count off and Name-O-Rama

BOM
1 Chronicles 28:20—The Lord declares us to be strong and courageous and to act. We are often paralyzed by fear of failure and expectations and it keeps us from acting. The Lord promises He will be with us until the completion of the service of His kingdom. Our actions serve his Kingdom, and we have to be courageous in order to be HIMs for His kingdom. We are like Peter trying to walk on water. When we take our focus off of His constant support, we lose our courage and we begin to falter, unable to serve Him. It is our honor to be apart of His story and to serve His kingdom. All we have to do is be courageous and act.

MOLESKIN
PAX came in ready to work and started off hump day right with some sprinting and a mix of workouts. Finished the day crushing the hill while carrying coupons together as a group. Finishing the 11s on the hill could not have been done alone, and the PAX came together to encourage each other through a tough workout. Woodshack finished it off with a new brutal ab workout, the “Never Cross Dolly”.

Submitted by Bookworm