F3 Knoxville

Tag: Peyton

Tuesday Rise ‘n Grind

CONDITIONS
32 and clear
F3 Intro and Disclaimer

THE THANG
COP
Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
Squat x 15 IC
Easy Mosey loop

Shoulder Blaster
10x Forward Arm Raise, thumbs up
10x Forward Arm Raise, thumbs down
10x Forward Arm Raise, thumbs up on the way up, thumb down on the way down
10x Lateral Arm Raise, thumbs up
10x Lateral Arm Raise, thumbs down
10x Lateral Arm Raise, thumbs up on the way up, thumb down on the way down
10x Lateral Arm Raise to cross overhead, thumbs up
10x Shoulder Press

Mosey Loop, sprint back

Circuit 1
Weighted Lunge 10 IC
Hand Release Merkins 5 IC
Weighted Lunge 10 IC
Hand Release Merkins 5 IC
Weighted Broad Jump 5 IC
Hand Release Merkins 5 IC
Weighted Broad Jump 5 IC
Hand Release Merkins 5 IC
Cusack walk with Coupon
Hand Release Merkins 5 IC

Easy Mosey Loop

Circuit 2
21 Weighted Thrusters
400m Run
15 Weighted Thrusters
400m Run
9 Weighted Thrusters
400m Run

ABS
Mary
Dealer’s Choice
Run circles with Sandbags 2x each man

BOM
One of the legs of Leadership is Trust.  It takes significant effort to build it and almost anything can erode it in an instant.  Reminder to earn the trust of those around you daily!

Who left this pole here?

CONDITIONS
27 degrees and clear

Welcome and Disclaimer

THE THANG
COP
Side-Straddle Hop x 20 – IC – (Zygote)
Alternating Shoulder Taps x15 – IC – (Pickle)
Forward Arm Circles x15 – IC – (Zygote)
Backward Arm Circles x15 – IC – (Zygote)
Imperial Walkers x10 – IC – Pickle

Mosey to baseball field and pavilion.  Count off in 1s and 2s,  Group 1 with Pickle & Group 2 with Zygote

Joe and The Pavilion
Group 1 – Joe Hendrix Stair Loop – Group on each set of stairs
Group 2 – Pavilion Leg Session – Step up jumps, Single Leg Control Squat, Wall Sit
(8 Min then switch)

DORA’s and Log PT
Station 1: K2
Group 1 mosey to K2 (Name I am giving to that hill).  Each person get 1 coupon on the way there – Pick a battle buddy.  Alternate doing the following exercise with reps adding up between battle Buddies:
– 150 Curls with hill runs
– 100 Thrusters (Squat and Press)or standard curls with hill run
– 75 Tricep extensions with hill runs

Group 1 will leave the coupons there and Group 2 will return them

Station 2: Parking Lot
Group 2 mosey to parking lot.  Break into groups of 3 and get a pole.  1 pole = 1 unit…everyone must work together – Teamwork.

Exercise sequence (Keep the pole off the ground at all times!)
1st Stop – Alternating Shoulder Pole Press x 20 – Lunge to 2nd Stop
2nd Stop – Pole Curls x 30 – Walk Pole to 3rd Stop
3rd Stop – Pole above the head squats x 20 – Lunge to 4th Stop
4th Stop – Pole crunches x 30 – Walk Pole back to the start and repeat until time is up

Group 1 and 2 switch!

ABS
Begin and finish with Pickle Pounders!!

COT
Count off and Name-o-Rama

BOM
Each day we talk about what it looks like to be a HIM (High Impact Man) to our wives, fiancés, girlfriends, kids, family and coworkers. Even more so, being a HIM completely changes our stature as men and the way we live our lives. When thinking about becoming a better HIM each day I wanted to be reminded of who we are as men. The scripture was Romans 5: 6-10, with the focus being on this: “ While we were still weak, at the right time Christ died for the ungodly…While we were still sinners, Christ died for us…”

As men, we have to remember who the true HIM is in our lives. We are weak sinners who have an incredible god. Through his blood we can go out each day and become better HIMs in his name. This weekend focus on the true HIM and there you will find your strength.
– Zygote

Prayer
– Pickle

MOLESKIN
The PAX woke up hungry and ready to devour any task ahead. Energy was great as we ran K2 and played in the lumberyard. This PAX is something else!

Zygote and Pickle

Manic Monday

CONDITIONS
54 degrees and clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hops x15 (IC)
Rockettes x15 (IC)
Mountain Climbers x15 (IC)
Arm Circles Forward
Arm Circles Backward x15 (IC)
10 Burpees OYO

Mosey to Playground

Elevens on Playground
Start with 10 Super Mario’s and 1 Derkin, then 9 Super Mario’s and 2 Derkins, etc.
Everything =11 until 1 Super Mario and 10 Derkins

Mosey to parking lot. Partner up and grab a coupon

Ladder Suicides with Partners
Partner runs to each cone and does exercise. 1 exercise at first cone, 2 at 2nd, 3 at 3rd and so on. Exercises- Merkins, Jump Squats, Diamond Merkins

Partner waiting on the baseline does shoulder exercises with Coupons- x10 (3 sets total)
Exercises- Zombies, Angels, Shoulder Presses

Mosey to top of Cardiac Hill with Coupons

Cardiac Hill
Run up Cardiac Hill twice while doing AB exercises at each corner. First time 20 Reps, second time 15 reps.
Corner 1 – Inclined Big Boy Situps
Corner 2 – Pickle Pounders
Corner 3 (Below Hill) – Heel Grabbers
Corner 4 – Flutter kicks at the top of hill- (IC)

Mosey back to parking lot

Pickle Pounders x15 (IC) led by Pickle

COT
Count off and Name-O-Rama

BOM
Matthew 16:24-26 – Christ made the ultimate sacrifice in leaving his Heavenly throne and coming down to die on a cross to save us and give us true life in him. In response through our loving relationship with him, we are called to sacrifice ourselves and live for him above all. Everything else in this world will never be enough no matter much it tells us it will be. It will never satisfy or fulfill us. Christ is the only thing that can. By sacrificing ourselves to live in Christ in our new selves, we are given the ability through Christ to sacrifice ourselves in relationship with our families, friends, classmates, co-workers, and to share Christ by doing so. So let us not choose our on way or ourselves but choose the way of Christ. This is part of the core of being HIM (High Impact Man)!

MOLESKIN
The PAX took Monday morning by storm. They worked their tails off and never stopped moving. The encouragement from the PAX this morning was phenomenal, pushing each other and affirming the Q’s by their words and efforts. Running Cardiac Hill together is always great times with the PAX, conquering the feat together and encouraging one another at the top. Great effort to start the week!

Bandwagon and Goose (submitted by Cap’n Crunch)

Route 66

CONDITIONS:  45 degrees and foggy….a virtual heat wave for the Knoxville PAX.

Welcome & Disclaimer given by Dimples

THE THANG
COP1: P-Nut
Side saddle hops x20 (IC)
Imperial Walkers x15 (IC)
Forward arm circles x10 (IC)
Reverse arm circles x10 (IC)

COP 2: Dimples
Overhead press with coupons x10 (IC)
Curls with coupons x10 (IC)
Squats with coupons x20 (IC)

Repeat all three exercises again…

Route 66: P-Nut
Quick mosey to the stop sign near the far end of the upper parking lot. Applied our first Flying Headlock/Billy Zane by pulling a sadclown off the running path and having him join us. He was joined by his M (uh…what do you do about that?) for the remainder of the workout.

The goal was to run a distance between 11 light posts, starting with 1 rep at the first pole and then adding one additional rep at each light post until you hit 11.

Round 1: Burpees
Round 2: Merkins
Round 3: Big Boy Situps
Round 4: Squats
Round 5: Carolina Dry Docks

Partner Carry Indian Run: Dimples and P-Nut
100 yard Partner Carry, single-file lines with an Indian Run concept . One partner carries down; switch on return.  Rinse and repeat

Mosey to parking lot

Isometric circuit: Dimples
Squat circuit
Push-up position circuit

Ab’s: Dealer’s Choice
Crazy, knee-to-elbow partner pulls – Ratchet
Crossing Dollys – Woodshack

COT
Name-O-Rama:45 brave souls, including 9 FNG’s.

BOM
P-Nut read Colossians 7:19. Reminded everyone to be grateful and to express gratitude at every opportunity.  AYE.

Dimples prayed us out.

MOLESKIN
This was a cardio buffet for the PAX. Spirits were high with the Billy Zane experience…coupled with the interesting reality of having an M infiltrate the group. Queen B kicked our fannies.

Lots of spirited mumblechatter.

P-Nut and Dimples (Submitted by Cap’n Crunch)

Modified Murph…

CONDITIONS
30 and clear

F3 Welcome and Disclaimer given!

COP
– SSH x15 (IC)
– Squat (slowly) x15 (IC)
– Merkins x15 (IC)
– Forward Arm Circles x10 (IC)
– Reverse Arm Circles x10 (IC)
– Imperial Walker x15 (IC)

THE THANG
Mosey to the rock pile

“Partner Mini Murph” (no weight vest either)
– 1 Lap of Marina Drive
– 100 Shoulder Presses split between pair (other partner holds rock above head)
– 200 Merkins (partner holds rock up)
– 300 Squats (partner holds rock up)
– 1 Lap of Marina Drive

Mosey to Circle of Fire

ABS
We had some good livin’ with a 60lb sand bag – each man took two laps while the circle had dealer’s choice:
– Plank
– Iron Cross
– Boat/Canoe
– Heels to Sky
– Not-So-Lazy-Boys
– Inverse Pickle Pounders

COT / BOM
Name-O-Rama