F3 Knoxville

Tag: Pringle

Terra Firma Triple Decker

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Burpees OYO x 10
  • This/that stretch

THA-THANG:

  1. Mosey to the grass hills that lead up to the Asylum building.  It’s a 3 level tiered hill….placed 6 cones in a line up the hill.   PAX ran suicides up the hills to the cones doing increasing burpees at each cone.  2,4,6,8,10,12
  2. Mosey down the hill to the flat bowl for Pyramids
    1. Round 1:  10 Merkins, run the hill
    2. Round 2:  10 Merkins, 20 Squats, run the hill
    3. Round 3:  10 Merkins, 20 Squats, 30 LBCs, run the hill
    4. Round 4:  10 Merkins, 20 Squats, 30 LBCs, 20 Shoulder Taps (was supposed to be 40 but the Q was smoked!), run the hill
  3. Mosey back to the AO
  4. Paula Abdul bear crawl the parking spaces and do 5 squats each time you back up one space
  5. Paula Abdul running the parking spaces and do 5 squats each time you back up one space

MARY:

  • Box cutters x 30
  • Boat/canoe
  • Peter Parker
  • Run lap around parking lot
  • AMRAP squats

COUNT-OFF & NAME-O-RAMA

Walkabout, Ribbed, Pusher, Rusty, Slide Rule, Pringles, Cheatsheet, Dog Bite, Cosmo, Mogul, Hot Tub, Fabio, Capn Crunch, Bunny, Gibbler, Smalls, Woodshack, Umbro, Chaco, Pinkeye, Jenner, Strava (FNG), Waffle House, Carney, Bartman

CIRCLE OF TRUST/BOM:

Have the right perspective when things go wrong.  My A/C went out in my house and it’s going to be expensive to fix.  While I don’t like spending a ton of money unexpectedly, it’s not the end of the world.   My family still has a roof over their head, clothing on their body and food to eat.  As leaders in our home we need to remember that our wives and kids are looking at us to see how we handle adversity.  We need to show them that they are the priority, not material possessions.

 

MOLESKIN:

ANNOUNCEMENTS:

Split 66 with a Chase on Top

26 Strong

  • Side Straddle Hop X 25
  • Speed Skaters x 20
  • Little baby arm circles Front x 15 and back x 15
  • Imperial Squat Walkers x 20
  • Burp and Merk ladder to 5

Route 66

  • Burpees
  • Merkins
  • Squat Jumps
  • Big Boy Sit-ups

The Chase -15 min

  • Bear Crawl half way, Run to end, Burpee x 2
  • Crawl Bear half way, Run to end, Burpee x 2
  • Frog Leap half way, Run to end, Burpee x 2
  • Lunges half way, Run to end, Burpee x 2

Aborama – 5 min

  • Flutter Kicks x 25
  • Hello Dolly x 15

Switch on your Brain – Mind Over Matter

2 Timothy 1:7 – God has not given us a spirit of fear, but of power and of love and of sound mind.   This islLinked to the concept that we are wired for love and natural optimism.

  • Our thought life actually changes our DNA. Thinking and feeling fear, anger, and frustration caused DNA to change shape.  Tightened up, became shorter, and switched off quality expression so individuals in turn felt shut down
  • We can control our reactions to anything
  • Stress level 1 is normal and brings focus. Level 2 and 3 become toxic
  • American Institute of Health Estimates that75-90% of visits to primary care are for stress related problems
  • We cannot control events or circumstances, but you can control your actions.
  • Good news is that this can be reversed by feelings of love, Joy appreciation and gratitude
    • HIV Positive patients that were positive had 300,000 time more resistance than negative patients

 When we operate in our normal love design in God’s image we are able to change the shape of our DNA forever.

 

 

Soot Summer Special

THA-THANG:

3 Rounds of Four Stations (Dealer’s Choice between station):

  • Push-up Ring of Fire
  • Medicine Ball Chest Pass + Burpee Chain
  • Squat Ring of Fire
  • Exercise Dice

1 lap Indian Lunges around parking lot

COUNT-OFF & NAME-O-RAMA
28
CIRCLE OF TRUST/BOM:
Deny Yourself (What you feed grows, what you starve dies), Pickup your cross daily (Think Vertically, not horizontally), Follow Jesus (Faith without works is dead)

Monday Throat Punch

THE SCENE: 60 degrees and perfect weather to train
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

30 SSH

Warmup/Orientation loop
THA-THANG:

Run across parking lot. Do 2 Burpees every line (roughly 10 lines)

50 squats

Lunge back

50 squats

run up baby hill and around the loop

repeat 2-3 times.

MARY:
Plank 30 seconds

Elbow Plank 30 seconds

Left plank 30 seconds

Right plank 30 seconds

Back extensions 10 IC

Leg lifts 10 IC

Mountain climbers 10

Repeat 3-4 times

20 Merkins OYO

50 Squats OYO

???? Can’t remember the last exercise until time
COUNT-OFF & NAME-O-RAMA
35 Strong men
CIRCLE OF TRUST/BOM:
It’s hard to believe God is there in the middle of the valley. It’s easier to believe it when I am on the mountain top. But the truth is that God is with us on the mountain top and in the valley. Even though I don’t feel or see or experience God walking with me – it doesn’t mean He isn’t there. I have to hold fast to that anchor when I get overwhelmed. That’s my challenge to myself and to you: Believe He is there even if it seems that He isn’t.
MOLESKIN:

ANNOUNCEMENTS

I’m preparing a swim lesson plan for those who are interested in learning to swim. It will be free of charge to the men of F3. Contact me on GroupMe if you are interested.

3 Parking Lots of Fun!

THE SCENE
67 and Muggy

Welcome & Disclaimer

 

THE THANG
COP

  • SSH x30 (IC)
  • 4ct Diagonal Lunges x15 IC
  • 4ct Windmill Merkins x10 IC
  • 4ct Tempo Squats x12 IC
  • Arm Circles Forward x12 IC
  • Arm Circles Backward x12 IC
  • 4ct Mountain Climbers x15 IC

Line up on the curb.

 

Cash In
Burpee Broad Jumps
Burpee Broad Jump to the cones (middle of parking lot) then lunge back. Hold plank until the six finishes.

Rinse and repeat.

Mosey to parking lot next to the playground and circle up.

 

ATM / Leg-Blaster Combo
ATMs
All done in order with no rest (without leaving plank position):

  • 15 Alternating Shoulder Touches (4-count IC)
  • 10 Tempo Merkins (down on the 1-2-3, up on 4 IC
  • 10 Fast Merkins (single count IC)

Leg-Blaster
All done in order with no rest:

  • 15x air squats (single count IC)
  • 20x in-place lunges (10x each leg IC)
  • 10x jumping lunges (5x each leg IC)
  • 15x squat jumps (single count IC)

 Rest for 10 count then rinse and repeat.

Mosey to new parking lot.  Get a Battle Buddy.

 

Nickel and Dime
Battle Buddies alternate between…

  • Battle Buddy 1 bear crawls to the first yellow cone and does 5 burpees, lunge to next yellow cone and does 10 star jumps then runs around the parking lot to where they started.
  • Battle Buddy 2 run suicides (run to first orange cone, back, run to the curb and back) in the opposite direction until Battle Buddy 1 finishes
  • Swap
  • Rinse and Repeat 3x
  • Alternate 4ct Flutter Kicks and 4ct Superman Swims, x15 each until the six finishes

Mosey to the SP.

 

Cash Out
Merkin/BBS Countdown
Alternate Merkins and BBS counting down reps (10-10, 9-9, 8-8, … 1-1)

 

Mary
4ct Hello Dolly x20 IC
Rt Side Crunches x20 IC
Lft Side Crunches x20 IC
4ct Flutter Kicks x20 IC

 

COT
Number off / Name-0-Rama (30 PAX, 2 FNGs – Tramp and Si Pad)

 

BOM
Six years ago I was introduced to something that has become a powerful tool in my life personally and as I try to help and speak life into others.  A gentleman I work with used to be a very successful tennis pro and reaction coach.  He had a successful business in New York working with college and professional athletes helping them take their game to the next level.  Over the years he noticed something.  While each athlete had their own approach to their sport, the real elite players all shared a common mindset.  He calls it the mindset of a champion.  It goes like this:

  • I know what to do.
    • If you don’t have the knowledge you are willing to do whatever it takes to attain it.
  • I have practiced and have done this under pressure.
    • Knowing isn’t enough. Champions know that practice doesn’t make perfect, practice makes permanent. They take that knowledge and train with it, practicing it over and over again.  They also embrace high pressure situations and put it into practice there as well.
  • I take the next right step and don’t worry about the results.
    • When the game is on the line, they trust the work and don’t focus on the results. They’ve done the work and know if they stick to what they know the end will take care of itself.

Since identifying this pattern, he made a very small change that makes it 100% applicable in all areas of life: physical, mental, relational and spiritual:

  • I know what to do.
  • I have practiced and have done this under pressure.
  • I can take the next right step and trust God with the results.

I know…I’ve practiced…I trust God.

This simple progression of thought is actually not new.  I see it in the life of King David.  One of the most popular tales of David is his battle with Goliath.  The young man displays immense courage and defeats the giant, but that’s not where the story starts.  It starts with a young man spending hours in the desert watching over and protecting his father’s sheep.  God was training him in the desert to be one of the greatest HIMs the world has ever known!  David himself shares the mindset of a champion with Saul.  When he meets him, Saul tries to fit David for battle with his equipment.  Listen to David’s reply,

“But David said to Saul, “Your servant has been keeping his father’s sheep. When a lion or a bear came and carried off a sheep from the flock, I went after it, struck it and rescued the sheep from its mouth (‘I know what to do’). When it turned on me, I seized it by its hair, struck it and killed it (‘I’ve practiced and done it under pressure’). Your servant has killed both the lion and the bear; this uncircumcised Philistine will be like one of them, because he has defied the armies of the living God.  The Lord who rescued me from the paw of the lion and the paw of the bear will rescue me from the hand of this Philistine. (‘I can take the next right step and trust God with the results’)”
Saul said to David, “Go, and the Lord be with you.”

I have worked to apply this mindset in all areas of my life: helping my kids with school, walking through a conflict with my wife, starting a new program at work, completing a GORUCK event.  It works and helps keep me grounded and focused when it matters.  It also constantly reminds me that I have a choice to make each day to embrace whatever comes and see it as training to get better.  I’ve taught it to my kids and they have used it to help study for tests, tryout for soccer and walk through conflict with friends.  I share it today praying it is helpful for you as well.

I know…I’ve practiced…I trust God.

 

Submitted by Cap’n Crunch