F3 Knoxville

Tag: Plunger

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…

Plunger’s Revenge…

THE SCENE
43 and Clear

Welcome and Disclaimer

THE THANG
COP
Side-straddle Hop x20 (IC)
Imperial Walkers x15 (IC)
Rockettes x 10 (IC)
Blast-off Merkin x15 (IC)
Baby Arm Circles Forward x10 (IC)
Baby Arm Circles Backward x 10 (IC)

Line up on the curb on one end of the parking lot

Parking Lot Runs
Jump Squats x25
Dragon Walk across parking lot

Dry Docks x25
Mario Lunges across parking lot

Merkins x25
Backwards Bear Crawl across parking lot

Mountain Climbers x25 (4-count)
Duck Walk across parking lot

Mosey to bottom of Everest

Mt. Burpee
10 Burpees
Run up and down Everest
9 Burpees
Run up and down Everest
8 Burpees
Run up and down Everest
continue until Q calls time

Mosey back to AO

Abs
Sit ups x30 (IC)
BOM
“You can’t worship God as a means to anything. That is, the affections of the heart for God are an end in themselves.” -John Piper
MOLESKIN
21 PAX got up to “punch Friday in the face.” The workout proved to be pretty difficult, but the PAX worked well to encourage each other throughout the morning. Not much mumblechatter on Everest, but I assume that’s because no one could breath (including myself). Lots of sitting at the end of abs indicates a solid beatdown.

Just Keep Moving

THE SCENE
Chilly, steady wind, sunny

THE THANG
COP
Side straddle hop x 30
Cherry pickers x 10
Windmills x 10
Rockettes x 10

Thursday Night Mayhem
Mosey around Everest and up the road to the yellow gate; do 10 burpees OYO

Mosey up the upper road, down the second set of stairs to parking wall; wall sit x 90 sec.

Mosey around backside of Asylum on top road to coupon pile

Grab two coupons: tricep extensions x 20, overhead press x 20, chest fly x 20; return coupons IC

Mosey to bottom of cardiac hill

Sprint to first switchback, backwards run to second, sprint to top benches

Merkins x 20, mountain climbers x 20, squats x 20 OYO

Mosey back to parking lot

Abs
Big boy situps x 50
Hello dolly x 25
Flutter kicks x 20 IC

Dealer’s choice:
1. Lance Armstrong x 25 (Plunger) IC
2. blast off merkin x 15 (Plunger) IC

COT
Number Off & Name-O-Rama

BOM
Verse: James 1:19 – “Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God.”
This was the first verse I ever memorized and has meant more to me as I grow older. I find that I speak so much and sometimes I wonder “what would that person have said to me during that time if I hadn’t been talking?” But when I don’t speak and I do listen, especially to those who are older and wiser than I, that I learn so much. This has been something that has been on my heart a lot recently. When I stay calm, when I don’t speak, and when I stop and listen, I learn from those around me, I keep a good witness for the Lord by not getting angry, and best of all, I hear and learn from Him in times of quiet and silence. I encourage each of you to be quick to listen, slow to speak, and slow to anger so as to learn and understand what God is doing in your life and the lives of others.

60 Seconds…

THE SCENE
64 and clear

Welcome & Disclaimer

THE THANG
COP

  • SSH x30 (IC)
  • Dive Bombers x15 (IC)
  • Toy Soldiers x15 (IC)
  • Arm Circles Forward x10 (IC)
  • Arm Circles Backward x10 (IC)
  • Imperial Walkers x15 (IC)
  • Run the parking lot x2

Mosey to the paver pile and grab two coupons. Then mosey back to the parking lot and line up on the curb near the hill.

YCDAFSS
We will have 6, 1 minute rounds in a pyramid (R1 = 1min, R2 = 2min, … , R6 = 6min). Between rounds do suicide sprints across the parking lot (run to 1st cone, run back to start, run to 2nd cone run back to start, run to far curb and back to start)

  • Round 1 – Flyes
  • Round 2 – Flyes, Prisoner Squats
  • Round 3 – Flyes, Prisoner Squats, Curls
  • Round 4 – Flyes, Prisoner Squats, Curls, Mountain Climbers
  • Round 5 – Flyes, Prisoner Squats, Curls, Mountain Climbers, Arnold Presses
  • Round 6 – Flyes, Prisoner Squats, Curls, Mountain Climbers, Arnold Presses, Reverse Lunges

Circle up for abs

Abs
Captain Thors – x8 (IC)

COT
Number off and Name-O-Rama (1 FNG – Uncle Rico)

BOM
The opposite of manhood isn’t womanhood, it’s boyhood (1 Corinthians 10:11 – When I was a child, I spoke as a child, I understood as a child, I thought as a child; but when I became a man, I put away childish things.).  The difference between manhood and boyhood is not a sense of fun and zest for life, it’s maturity.  We don’t want to loose the joy of living, but the world…our loved ones…NEED us to be men.  The need us to reject passivity, accept responsibility, lead courageously, expect a greater reward…God’s reward.  Each morning at F3 we come together to get better physically, mentally and spiritually in the context of other men.  Men teach us how to be better men, so keep coming and keep giving!

MOLESKIN
The Knoxville PAX loves to kick off the week with a bang!  Monday’s are usually well attended and this morning was no different.  Everyone showed up ready to get better.  It was a great morning…I would expect nothing less.  AYE!!

Strength and Honor,
Cap’n Crunch

Squerkins…The Stuff Nightmares are Made of!

THE SCENE
42 and clear

Welcome and Disclaimer

THE THANG
COP
Squats x15 IC
SS Hops x20 IC

Partner up and head to curb of parking lot

Wheelbarrow Squerkins
Start at one end of the parking lot.  Wheelbarrow crawl to first parking line, do 10 Squerkins.  Wheelbarrow to next parking line, do 9 Squerkins and so on until you get to 1.  Then switch places and head back to the starting line.

Mosey to covered area

Alternating Picnic Bench Circuit
Partner 1 does Dips while Partner 2 does Let Me Ins,
Round 1: 60 sec each
Round 2: 30 sec each

Mosey back to curb of parking lot

Doras
Partner 1 bear crawls to end of parking lot and back while Partner 2 does exercise then rotate
100 Carlina Dry Dock
200 Squats
300 Merican Hammer

Running Merkin Ladder
Start at one end of parking lot, run to far end do 10 Merkins.  Run back and do 9, continue running back and forth until you get to 1 Merkin.

3 Min Iso Squats
5 sec hold and rest, 10 sec hold and rest, 20 sec hold and rest, 30 sec hold then back down.

COT
Number Off and Name-O-Rama

BOM
Proverbs 12:11, Being diligent in working the land God has you in