F3 Knoxville

Tag: Pfeiffer

Keep it Simple, Make it Hurt…

THE SCENE
54 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Mosey to far side

Windmill Merkins x15 (IC)
Imperial Squat Walkers x12(IC)
BAC Fwd x10 (IC)
BAC Bkwd x10 (IC)
Mosey back to SP

Circuit Circus
Divide up and head to 4 Stations
S1: Side Lunges / Dry Docks
S2: Rocky Balboas on the benches / Bench Dips
S3: Iron Mikes/ Superman Swims
S4: Shuttle Run (run to cone, 1 burpee, rinse and repeat adding 1 burpee each time)

Completed rounds of all 4 stations,
R1: 120 sec (change exercise at 60 sec except for shuttle run)
R2: 90 sec (change exercise at 45 sec except for shuttle run)

Mosey to far side near Sunsphere.  Divide into two groups

HIIT & 30s
Group 1: HIIT (8 Intervals)
– R2 1: Ranger Merkins
– Rd 2: Squats

Group 2: 30’s on Stairs
– Bottom: Flutter Kicks (4ct)
– Top: Squat Jumps

When Group 1 finishes switch

Mosey back to SP

COT
Number off and Name-O-Rama (22 PAX)

BOM
3 Overlooked Qualities of a HIM: Humble, Teachable & Flexible

Humility is the quality of having a modest view of one’s own importance, rank or abilities. It includes a recognition that you don’t have all the answers, that you may be wrong at times and that others may have better insights, wisdom and abilities in certain areas than you do.
Proverbs 18:12 – Before destruction a man’s heart is haughty, but humility comes before honor.

Teachability is the quality of being able, willing and eager to learn from others. It includes an appreciation for the gifts, abilities and experiences of others and a recognition that you can benefit and grow by listening to and learning from them.
Proverbs 19:20 – Listen to advice and accept instruction, that you may gain wisdom in the future.

Flexibilty is the quality of being able to easily modify your own opinions, goals and actions. It includes the ability to adapt to new information, change course, compromise on non-moral issues, and value other’s interests as highly as your own.
Proverbs 22:3 – The prudent sees danger and hides himself, but the simple go on and suffer for it.

MOLESKIN
The PAX at Big Ball never disappoint!  We pushed hard an nonstop for 45 minutes and got better.  Great morning with great men…

Cardiac Monday

The Scene: 32 with snow on the grass

F3 Welcome & Disclaimer

The Thang:

Welcome and Disclaimer

Cherry Pickers IC x12

Merkins IC x 10

Mosey to bottom of Cardiac Hill. 7 cones spread out on hill. Start at the bottom with 2 reps and increase by 2 reps until you reach last cone. Return to bottom of hill and start over.

Order of exercises: Merkins, Squats, Carolina Dry Docks, Star Jacks, Big Bog Situps

All return to bottom of hill Squats IC x 65

Bernie Sanders and Sprints alternating back to parking lot

Merkins IC x20

Captain Thor 1thru7

Name-O-Rama: 31

BOM: Matthew 6: 27-30. Read out of Oswald Chambers book. “Consider the lilies of the field they grow where they are put. Many of us refuse to grow where we are put, consequently we take root nowhere. Jesus says that if we obey the life God has given us, He will look after all the other things.” Where are you taking root? What are you worrying about that you shouldn’t?

Flinstone 30s, Pyramids & Grinders

THE SCENE
30 and Breezy

F3 Welcome & Disclaimer

THE THANG
COP
– Running Squats x10 (8ct IC)
– Windmill Merkins x10 (IC)
– Reverse Lunges x12 each leg (IC)
– Arm Circles Forward x12 (IC)
– Arm Circles Backward x12 (IC)

Mosey to back side of the Asylum
– Stop at front parking lot, ATMs & Flutter Kicks x25 (4ct)

Flintstone’s 30s
Every man select a rock (or two)
Individual 30’s on the back hill with rock (going up and down by 5s from x5 to x25 at the top and bottom)
– Double-hand Arm Overhead Press at top x5
– Dead Lifts or Sumo Squats at the bottom x25 (w/ rock)

Mosey to field on Northshore side of the Asylum at the base of Grinch Hill.  Once there, partner up.

Battle Buddy Pyramid
Battle Buddy 1 runs to second cone and does 2 exercises while Battle Buddy 2 does shuttle runs to first cone.  Rinse and repeat.

Each person will do two sets of the exercises in the following order: x5, x10, x15, x10, x5.  We had 2 Rounds:
Rd 1
– Burpees
– Dry Docks

Rd 2
– Narrow Squats
– Wide Merkins

Mosey to SP

Grinders
Battle Buddy bear crawls to the cone and does 2 reps while Battel Buddy 2 is doing squats then runs back.  Switch.

Each round increase by 2 reps until each man does a total of 10 reps.
– Rd 1 = Diamond Merkins
– Rd 2 = Side Lunges (both legs = 1 rep)

COT
Number off and Name-O-Rama (31 PAX, 2 FNGs)

BOM
Character vs. Reputation

“Character is the distinctive qualities that make a man who he truly is deep down inside. Your character is made up of all the qualities that have been deeply ingrained in your mind and spirit. It is your character that determines how you respond to life’s challenges and irritations, to both your victories and defeats. Your reputation is what others think of you; your character is what you truly are. Reputations can be manipulated; character can only be developed. While you have some control over how others see you, you have total control over your true character. The specific character traits that you develop, and live by, determine what kind of man you are.”
– Bohdi Sanders, Men of the Code: Living as a Superior Man

Wearing the F3 means something.  It means you are CHOOSING to be a man who pursues more than the status quo.  That you ACCEPT responsibility to REJECT passivity and LEAD.  You live by a code, I am Third…God, Others, Me.  Character is built through adversity.  Each morning we get out and work hard pushing ourselves and each other to get better physically, mentally and spiritually.  With each workout our character is shaped a little more.

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.”
Romans 8:3-5

MOLESKIN
It was chilly, breezy morning, but we kept moving.  We carried rocks, ran hills, bear crawled, did burpees…all giving 100% with a smile.  It was an honor and blessing to lead this morning.  And just think…we get to do it all again next week!

Burp Back Monday

F3 Welcome & Disclaimer

5:30 COT

– Side Straddle Hop X 40

– Imperial Squat Walkers X 20

– Baby Arm Circles x 20 each way

– Circle Burps – Up Downs

Mosey to Everest- 2 Stops on the way Burpee ladder 10-5, 5-1

Entrance Sprint

Clock Merkins – Find a hill and line up in plank position at 12 o’clock. 5 Merkins. Move to

3 o’clock, 5 Merkins. Move to 6, 9, or whatever Q calls out and do 5 Merkins in each

position.

Burp Back Mountain

The exercise is then performed by pairing up with one person proceeding to run

backward up the hill/forward down the hill 5X while the other person is

performing burpees. The individuals continue to alternate running with burpees

until 100 total burpees are completed. When finished, pax continue to run hills

until entire pax completes.

Field of Dreams x 2

1s 1st corner – AMRAP Imperial Squat Walkers until relieved.

2s 2nd corner – AMRAP Lunges until relieved.

3s 3rd corner – AMRAP Peter Parker until relieved.

4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving

the Pax there

Cash Out

Devin Hester to the top of the Hill x 2- Full Sprint!

BOM

Romans 12:2 MSG 1-2 So here’s what I want you to do, God helping you: Take your

everyday, ordinary life—your sleeping, eating, going-to- work, and walking-around

life—and place it before God as an offering. Embracing what God does for you is the

best thing you can do for him. Don’t become so well-adjusted to your culture that you

fit into it without even thinking. Instead, fix your attention on God. You’ll be changed

from the inside out. Readily recognize what he wants from you, and quickly respond to

it. Unlike the culture around you, always dragging you down to its level of immaturity,

God brings the best out of you, develops well-formed maturity in you.

Run Towards The Danger

F3 1.24.17
40 and clear

F3 Welcome & Disclaimer

Warm Up
SSH X 25
Imperial Walkers x 20
Cherry Pickers x 10
Merkins x 10 – 4 count

The Thang
Mosey to Campus
Two lines and follow the leader doing high knees, butt kicks etc
-Lunge across foot bridge
Sprint stairs up to Ayres Hall
-Leg Throws x20 w/ a battle buddy
Mosey over and down to foot of “the hill”

o DORAS AT THE HILL (partner up)
Lunge up stairs / 50 Burpees
Bunny hop stairs / 100 LBCs

o PYRAMIDS (on grass steps in front of Neyland Stadium)
Do pyramid reps at 5 grass steps I.e. 1-2-3-4-5-4-3-2-1:
-Box jumps
-Decline Merkins
-Dips
-Step ups

PROGRESSIVE ABS (on our way back to the AO)

-Pfeiffer led flutter kicks ICx25 at foot of “The Hill”
Mosey up stairs to Ayres Hall
-Buddy Leg Throws OYOx20
Mosey down stairs to footbridge over Cumberland Ave.
-Dimples led American Hammers ICx25 on 4 count
Mosey back to AO

COT
Count o Rama – 20 PAX
Name o Rama

BOM
– Red Writer
“Where is God at work in your life?” a mentor asked me one day. I didn’t know what to say. He made a compelling argument that for every man, God is standing in the middle of our fear, inviting us to run towards it.

Part of being a High Impact Man is rejecting passivity. Oftentimes as men we avoid/shrink back/check out when things get stressful, overwhelming or intimidating. We must choose to reject that natural tendency of passivity and step towards that fear knowing that God will meet us in the middle of it!

Challenge: Where is God inviting you into your fear today?