Plunger – Page 8 – F3 Knoxville

Downtown Potluck

December 7, 2017 Frank

THE SCENE: Temps in the 30s. Dark and mysterious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

BAC x10 each arm

Squat x20

Merkins x20

Mary Catherines x20

Monkey Humpers x20
THA-THANG:
Numbered off and moved as unit throughout Market Square and Gay St. Made several stops along the way and did 3 different exercises at each stop in cadence for 10 reps (4ct). First exercise at each stop was led by Q. 2nd and 3rd exercise at each station were led by a different PAX

Stop 1 (TVA): Merkins (led by Q), Monkey Humpers (led by PAX 1), Hello Dollys (led by PAX 2), 10 burpees on your own
Stop 2 (Market Square stage): Single leg squat (Q), Incline Merkins (PAX 3), Carolina DD (PAX 4)
Stop 3: (Tupelo Honey): Bobby Hurley (Q), Mary Catherines (PAX 5), Flutterkicks (PAX 6)
Stop 4 (Union Ave.): Tuck Jumps (Q), Diamond Merkins (PAX 7), Squats (PAX 8)
Union Ave Hill: 2 groups: Group 1 does 10 Mary Catherines at bottom of hill in cadence (led by PAX 9), then Bernie Sanders to top of hill where Group 2 is doing flutter kicks in cadence (led by PAX 10). Groups switch and Group 1 does flutter kicks at top until they are tagged by Group 2.
- 2 Rounds
Gay Street: Partner Wheelbarrow to first lamp post. Switch and go to 2nd lamp post. Lunge to third lamp post, Sideways monster walk to 4th lamp post, Sideways monster walk to 5th lamp post facing other direction.
Stop 5 (Market Sq. Parking Garage): Monkey Humpers (Q), Squats (PAX 11) Merkins (PAX 12),
Stop 5 (Convention Center): Merkins (PAX 13), Carolina DD (PAX 14), Merkins (PAX 15)
Return to AO

COUNT-OFF & NAME-O-RAMA
17 PAX; 1 FNG–>Tinkle
CIRCLE OF TRUST/BOM:
Bless 3 people this week. Bless=to add strength to one’s arm. How: relieve someone of a burden in their life

Back day with a little leg…

December 6, 2017 Proton

26 showed up to work the other half of the body. Great day for back!

5:30 COT

Side Straddle Hop X 25
Imperial Squat Walkers X 15
Baby Arm Circles x 15 each way
Merkin x 15
Bropees x 10

Bermuda Triangle – 2 Second Hold- 3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station. Every time you pass the Flag Pole do 10 Blockees.

10 Pull-Ups x 4 rounds
20 Picnic Table Rows X 4 Rounds
20 Wall Jumps or step up x 4 Rounds

Aiken Legs – Play Ground Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg) – Run around lot.

20 Superman swims x 2
20 pickle pounders

Dora Duece – 2 trips up each exercise (add additional if time)

Squat to overhead press
Bent over Rows

Cash Out – Burp and Merc Ladder -1 Burpee increasing the push-ups every time up to 10

BOM – Take time to invest in others.

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

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

Curb Crawls and Dirty Hookups

October 5, 2017 Abort

THE SCENE: 52 and clear, perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops x20 IC
Tempo squats x10 IC
Peter Protons
Michael Phelps
THA-THANG:
Mosey over to side street running beside park. Start ascending curb crawls – bear crawl across street to curb, turn around and place feet on the curb and perform 1 derkin. Bear crawl back to the other side, perform 2 derkins. Repeat bear crawl across street and increase number of derkins until reaching lucky 13. Flutter kicks and big boys waiting on the 6 to complete. Recover

Mosey to long parking lot behind Chemistry building, pausing at the halfway point for 20 big boys and 20 squats. Continue to long parking lot where 5 cones are set up, 100 yards from SP, 75 yards, 50 yards, 25, yards, and 10 yards from SP.

100 yard dash, perform 100 SSHs, mosey back to SP and plank waiting on 6
75 yard dash, perform 75 mountain climbers, mosey back to SP and plank waiting on 6
50 yard dash, perform 50 LBCs, mosey back to SP and plank waiting on 6
25 yard dash, perform 25 merkins, mosey back to SP and all plank while Pfeiffer takes us shopping (holding varying heights of plank)
10 yard dash, perform 10 burpees, mosey back to SP and plank waiting on 6. Recover

Mosey back to underpass near AO. All PAX plank facing wall for dirty hookups. From plank position going through a 4 count exercise. 1 Count, place right hand on wall, 2 count place left hand on wall (now in horizontal plank), 3 count right hand down, 4 count left hand down. Repeato x10.

Mosey back to SP for shoulder blaster and Mary. Shoulder blasters:

Forward arm raise thumbs up x10
Forward arm raise thumbs down x10
Forward arm raise thumbs up on up, thumbs down on down x10
Lateral arm raise thumbs up x10
Lateral arm raise thumbs down x10
Lateral arm raise thumbs up on up thumbs down on down x10

MARY:
Flutter kicks x20 IC
Hello Dolly’s x20 IC
Boat/canoes til time
COUNT-OFF & NAME-O-RAMA
13 Strong: Careless, Red Writer, Pfeiffer, Hooker, Doolittle, Passport, Singlet, Plunger, Filter, Uncle Rico, Quarantine, Green Card, Abort
CIRCLE OF TRUST/BOM:
Make sure as HIM that we are remembering all the hats we wear, and are being present in all those areas. Try not to focus too much on one area that you forget or neglect another.