F3 Knoxville

Tag: Pinto

Run Forrest Run…

THE SCENE

38 and Clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 IC
Windmill Merkins x10IC
Cherry Pickers x10 IC
Arm Circles Forward x12 IC
Arm Circles Backward x12 IC
Mountain Climbers x15 IC

Mosey to curb and partner up in teams of 3

 

Triple Sprints #1, Upper Body
2 men at Cone 1 (orange cone) and 1 man at Cone 2 (orange cone).  One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone, stopping in the middle at the yellow cone to do 3 burpees.  Then man at Cone 2 runs to Cone 1 while other men do exercises.  First man now runs to Cone 2.  Rinse and repeat for 8 minutes.

Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = CMU BOR / CMU Press

Mosey to road in front of Asylum
– Stop half-way, 4ct Merkins x15

Triple Sprints #2, Abs
Same as before except:
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dolly

Mosey to hill in front of the Asylum

Lt. Dan’s Revenge
Start at base of hill.  Perform 1 Lt. Dan (2 squat, 4 lunges), run the hill.  Rinse and repeat adding 1 Lt. Dan each time then back down (i.e. 2/4, 4/8, 6/12, 8/16, 10/20).

Mosey back up to road in front of the Asylum and form into 4 groups.

Bumper Circuit
One group at cones 1-3, two groups at cone 4. When Q says “go” one team at cone 4 makes the loop up the stairs, down the road and back down the other set of stairs to cone 1. All other groups do the exercise at the cones, alternating between the exercises.  When the group running gets to cone 1 all the groups shift and the group at Cone 4 runs the loop. Rinse and repeat.

Cone 1 – Dry Docks x10 / BBS x10
Cone 2 – Wide Merkins x10 / Squat Jumps x10
Cone 3 – Dive Bombers x10 / Hello Dolly x10
Cone 4 – Reverse Lunges x10 each leg / Superman Swims x10

Mosey to SP

Cash-Out
Flutter Kicks 4ct 25 IC

COT
Number off and Name-O-Rama (42 PAX, 5 FNGs)

BOM
Element of Authentic Manhood – Stewardship
Matthew 25:14-30
“For it will be like a man going on a journey, who called his servants and entrusted to them his property.  To one he gave five talents, to another two, to another one, to each according to his ability. Then he went away.  He who had received the five talents went at once and traded with them, and he made five talents more.  So also he who had the two talents made two talents more.  But he who had received the one talent went and dug in the ground and hid his master’s money.  Now after a long time the master of those servants came and settled accounts with them.  And he who had received the five talents came forward, bringing five talents more, saying, ‘Master, you delivered to me five talents; here I have made five talents more.’ His master said to him, ‘Well done, good and faithful servant. You have been faithful over a little; I will set you over much. Enter into the joy of your master.’  And he also who had the two talents came forward, saying, ‘Master, you delivered to me two talents; here I have made two talents more.’  His master said to him, ‘Well done, good and faithful servant. You have been faithful over a little; I will set you over much. Enter into the joy of your master.’  He also who had received the one talent came forward, saying, ‘Master, I knew you to be a hard man, reaping where you did not sow, and gathering where you scattered no seed, so I was afraid, and I went and hid your talent in the ground. Here you have what is yours.’  But his master answered him, ‘You wicked and slothful servant! You knew that I reap where I have not sown and gather where I scattered no seed?  Then you ought to have invested my money with the bankers, and at my coming I should have received what was my own with interest.  So take the talent from him and give it to him who has the ten talents.  For to everyone who has will more be given, and he will have an abundance. But from the one who has not, even what he has will be taken away.  And cast the worthless servant into the outer darkness. In that place there will be weeping and gnashing of teeth.’

You get one life.  You get one shot at the work and relationships in your life.  Don’t be a consumer.  As HIMs our call is to stewardship, to taking what we have been giving and multiplying it for the glory of another.  It’s counteractive, but this is where real joy come from!  We find our lives as we give them away.

Workout + Q101

THE SCENE
55 and cloudy

Welcome, disclaimer and explanation of day (workout + Q101)

THE THANG
COP
– SSH 4ct 30x (IC)
– Squats 4ct x20 (IC)
– Dive Bombers 15x (IC)
– Reverse Lunges x10 (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)

Partner up with Battle Buddy and line up along the curb

Grinders
1st Battle Buddy lunges to the first cone, then sprints to second cone, does 5 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch.

Each round increase by 5 reps until each man does a total of 20 reps.  Three rounds:
– Rd 1 = Ranger Merkins (hands at should width, elbows in)
– Rd 2 = BBS
– Rd 3 = Froggy Squats

Mosey to field opposite the soccer fields

Nickel and Dime Hill Runs
Battle Buddies alternate between…
– 1st Battle Buddy raccoon crawl to the base of the hill, run up the hill, back down the hill, then run backwards up the hill and do 10 fairy jumps, run around back to the start (2nd Battle Buddy alternates flutter kicks and superman swims x15 each)
– Switch

Rinse and Repeat 4x (each man 4 trips)

Pyramid of Pain
Circle up.  We are going to do the following exercises together adding an exercise each round (ending with doing all 5 together).

Exercises (x20 of each):

  1. Narrow Squats
  2. Diamond Merkins

Run up hill!

  1. BBS
  2. Reverse Lunges (each leg counts as 1)

Run up hill

  1. Dry Docks

Mosey to SP

ABS
Dealers Choice…
Woodshack – Jay Lo & Pickle Pounders in honor of Hooker’s wedding!
Zygote – Boat Canoe

COT
Number off & Name-O-Rama (37 PAX, 3 FNGs)

BOM
As iron sharpens iron, so a friend sharpens a friend (Proverb 27:17 NLV)

Notes from Q101
Most important thing: It’s Not About You!
– Your #1 job as Q is the safety of the PAX.
– Men have shown up early and are trusting you to challenge them and keep them reasonably safe.

PLANNING
Not just the exercise, but the explanations, transitions and your BOM
– Explanations and transitions can make or break a workout!

Think through the following when planning your exercises:
– Weather (not just the day of, but the days before)
– Amount of day light
– Size of the PAX (make thing scalable)
– Fitness levels in the PAX

Equipment needs
– Cones, light sticks, CMUs, etc.

ELEMENTS
Strength
– Push, pull, core and leg
– Goal: tax each of the four major muscle groups

Cardio
– Sprints and distance
– Goal: elevate the heart rate and maintain it

PRACTICE
Make sure YOU can do the exercises properly

PRACTICE, OUT LOUD, THE CADENCE!

EXECUTION
Talk up the morning on GroupMe. Let the PAX know you are excited to lead them.
Show up early!
Be energetic (you don’t have to be Richard Simmons, but
Always wear a watch
USE PROPER CADENCE
This seems small…it isn’t. The cadence creates a very real synergy for the group.
Proper cadence is:
– “The Next Exercise is ______________________”
– Clear and concise command
– PAX repeat exercise name to demonstrate understanding
– “Starting Position … Move”
– “Starting Position” is the information
– “Move” is the command
– Pause between info and command, to assist with understanding
– “In Cadence … Exercise”
– “In cadence” is the information
– Not all exercises are in cadence
– PAX repeat back “in cadence” to demonstrate understanding
– “Exercise” is the command
– Signals PAX it is time to begin
– Pause between info and command, to assist with understanding
– “1, 2, 3” then PAX calls rep
– Your cadence MUST match the called exercise
– Not all exercises are performed at the same cadence
– Your count matches the body movement
– PAX call the rep number in place of “4”
– Change your voice inflexion on last rep
– Signals to the PAX that we are ending
– Important to keeping morale and order
– “Recover”
– At the end of the called exercise you call “Recover”
– Important command to let everyone know we are finished
– During the workout, engage the PAX
– Have PAX count off for rest times
– Use men’s F3 names
– Laugh, remember…this is supposed to be hard, but it’s also supposed to be fun.
– If you can’t do it, don’t Q it.
– This doesn’t mean you have to be the strongest and fastest, just that you can execute the exercise properly

– NEVER leave a man behind
– This is important when moving around the AO. If the PAX gets stretched out we loose cohesion.
– If you feel the group stretching out, circle back (i.e. wagon wheel) or stop and do a few reps of an exercise (i.e. merkins, squats, etc.)

First Hot Dip of the Spring

WARM-UP
20 Jumping Jacks
15 Imperial Walkers
15 Mountain Climbers
10 Cherry Pickers
10 Gradual Squats

Mosey to Area Above Stairs Going Down To Trail of Steps

25’s starting with 20 Big Boys at Top of Hill and 5 Merkens at Bottom
Do Baby Crunches afterwards at trail until everyone finishes.

Mosey to Trail Area Above Ball Fields at Benches
25 Box Cutters
25 Star Jumps

Mosey to Bottom of Cardiac Hill
10 Hello Dollies

Run up Cardiac Hill two times

Do 50 Baby Crunches at first turn
Do 40 Baby Crunches at second turn
Do 30 Bench Squats at top
End with Big Boys while waiting for others

Mosey to Bottom of Road Leading Up to Starting Point
25 Lunges
25 Squat Jumps

Mosey to Rock Pile by Parking Lot
Grab Large Boulder
25 Overhead Presses

BOM

Filling our Holes
Void in My Heart by John Mellancamp
We all have holes in us, all are incomplete.
God made us this way.
We are insufficient on our own.
We try to fill our holes with the wrong things.
We need to be filled.
I find it comforting to know there is a void that only God can fill.
It means that I am not alone in having this void.
It means that each man, no matter how confident, how physically strong, how rich, needs something more.
It means we can all help each other in our journey to fill the void.
We can lead each other to Christ, to our Lord, when we see the chips are down for our brothers.

Conquer the Kraken!

THE SCENE
44 and Clear

Welcome & Disclaimer

THE THANG
COP
SSH x25 (IC)

Form two lines and mosey to Everest.  Stop at front parking lot
– Windmill Merkins x10 (IC)
– Squats x20 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)
– 10 Burpees

Warm-up at Everest
Start at the base of Everest.  Perform the following:
– Rd 1: 10 Count, 10 Merkins, run up Everest, 2 Froggie Squats
– Rd 2: 20 Count, 20 Merkins, run up Everest, 4 Froggie Squats
– Rd 3: 30 Count, 30 Merkins, run up Everest, 6 Froggie Squats
– Rd 4: 40 Count, 40 Merkins, run up Everest, 8 Froggie Squats

Mosey to field on Northshore side of the Asylum.  Once there, form two groups.

The Kraken
Group 1
Spread out to 8 cones.  Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until tie is up.
– Cone 1 – Dry Docks x30
– Cone 2 – Narrow Squats x30
– Cone 3 – 4ct Flutter Kicks x20
– Cone 4 – Star Jumps x30
– Cone 5 – 4ct Shoulder Taps x20
– Cone 6 – Reverse Lunges (each leg counts as 1) x30
– Cone 7 – 4ct Hello Dollys x20
– Cone 8 – Smurf Jacks x30

Group 2
Start at cones.  Complete 30 reps of the exercise then shuttle run.  Repeat, each round subtract 5 reps and add one shuttle run each time.
– Rd 1 = Superman Swims
– Rd 2 = BBS

Switch after 8 minutes.

Mosey to SP.  Stop at half-way, circle up and do the following:
– 10 Burpees, 10 BBS
– 8 Burpees, 8 BBS
– 6 Burpees, 6 BBS
– 4 Burpees, 4 BBS
– 2 Burpees, 2 BBS

MARY
4ct Flutter Kicks x25 (IC)
ATMs

 

COT
Number off and Name-O-Rama (43 PAX, 4 FNGs – Baby Face, Curves, Putt-putt, Sk8town)

BOM
One of the reoccurring themes of Western civilization is the pursuit of comfort and convenience. Down time isn’t bad, everyone needs time to recharge, recalibrate and refocus, and there is no sense in making something harder than it needs to be.  But when we seek to eliminate all discomfort and struggle we loose something…the growth that comes from overcoming adversity.  There is a reason that most champions have notoriously difficult training regimes, without challenge there is no growth.

Fredrick Douglass (1818-1895) was an African-American social reformer, abolitionist, orator, writer, and statesman. After escaping from slavery in Maryland, he became a national leader of the abolitionist movement in Massachusetts and New York.  Rather than allowing those evil circumstances to define him, he allowed them to strengthen him and gave himself to a higher cause. Read the strength in his words, “If there is no struggle, there is no progress. Those who profess to favor freedom, and yet depreciate agitation, are men who want crops without plowing up the ground. They want rain without thunder and lightning. They want the ocean without the awful roar of its many waters. This struggle may be a moral one; or it may be a physical one; or it may be both moral and physical; but it must be a struggle.”

Challenges change us.  As former Navy SEAL Eric Greitens says in his book Resilience, “The magnitude of the challenge × the intensity of your attack = your rate of growth.”  This is true not only physically, but mentally and spiritually.  HIMs are men that push against the status quo, both externally and internally.  They wake each day looking for ways to get better and make their world a better place.  They recognize it requires sacrifice, but count the cost and move forward.  HIMs are able to see past the immediate challenge to the greater purpose that guides them.

MOLESKIN
This PAX was pumped and ready this morning!  Mummblechatter was high and everyone gave 100% the whole time.  For YHC, this was a special one.  The men of F3 Knoxville have been inspiring me for a little over a year now, and show absolutely no sign of letting up.  Everyone once in a while you get to be a part of something special…F3 Knoxville is one of those times.

Hot Pinto Beans on a Cold Night

The Scene: Low 20’s and cold

Warm-O-Rama:
SSH x 15
Windmills x 10
Cherry Pickers x 10
180 Jump Squats x 10 in each direction
Merkins x 20

The Thang
Mosey to football field
Full Field Suicides x 5
Go 1/4 way and reverse, 1/2 and reverse and to the end at end do 10 burpees at the beginning do 10 jump squats
50 burpees and 50 jump squats total

Mosey to playground with coupon (paver)

20 Big Boy Sit-ups with paver
20 Bicycle
20 Plank to Dolphin
20 Jack Knife Sit-Ups
20 American Hammer
20 InchWorm Pushups
20 Flutter Kicks
20 Hello Dolly
20 Canoe/Boat

20 Dips 20 Decline Merkins
15 Dips 15 Decline Merkins
10 Dips 10 Decline Merkins

Mosey to Pull-Ups in the Dugout
10 Pullups x 2

Mosey back to AO

BOM- Isaiah 53:5

But he was pierced for our transgressions,
he was crushed for our iniquities;
the punishment that brought us peace was on him,
and by his wounds we are healed.

In this assurance that we know without a doubt that our wounds have been healed through His death on the cross. This brings us the ultimate peace and gives us comfort in knowing that He has done it all for us.

It was a great night out with Pinto really crushing our core. Included 3 grizzly veterans with three 50+ respecters showing everyone who is boss.