F3 Knoxville

Tag: Proton

Alligator Crawls?

THE SCENE
33 and breezy

Welcome & Disclaimer

 

THE THANG
COP
SSH 4ct x25 IC
Dive Bombers x15 IC
Tempo Squats 4ct x15 IC
Line up on curb
Balboas 4ct x15 IC
85% to other curb and back
Merkins  x15 IC
Balboas 4ct x15 IC
85% to other curb and back
BAC Fwd 4ct x10 IC
BAC Bkwd 4ct x10 IC
Overhead Claps 4ct x10 IC
Balboas 4ct x15 IC
85% to other curb and back

Line up to mosey to adjacent parking lots.

 

BRCLs
Everyone starts at the orange cones and performs the following exercises.  Start at 6 reps for each exercise and each round add 2 reps until you get to 12, then come back down to 6 subtracting 2 reps each time.

Exercises and travel method to each cone:

  • Start: Burpee Broad Jumps to first yellow cone
  • Cone 1: Narrow Squats then run to 2nd cone
  • Cone 2: 4ct Mountain Climbers then alligator crawl to 3rd cone
  • Cone 3: Ranger Merkins then lunge to 4th cone
  • Cone 4: Iron Mikes then run around the parking lot to the start

Run around parking lot back to start

Mosey to Baby Hill

 

Hill Dock Squats
Start at the base of Baby Hill.
At the bottom of hill do x10 Dry Docks.
Run to the top of the hill.
At the top of hill do x10 Jump Squats.

Rinse and repeat x3

Mosey to SP and circle up.

 

MARY
Flutter kicks 4ct x25 IC
American Hammers 4ct x20 IC
Flutter kicks 4ct x20 IC
American Hammers 4ct x20 IC
ATMs

 

COT
Number off and Name-O-Rama – 22 PAX

 

BOM
Matthew 5:43-48
“You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, Love your enemies and pray for those who persecute you, so that you may be sons of your Father who is in heaven. For he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust. For if you love those who love you, what reward do you have? Do not even the tax collectors do the same?  And if you greet only your brothers, what more are you doing than others? Do not even the Gentiles do the same? You therefore must be perfect, as your heavenly Father is perfect.”

The word “perfect” doesn’t mean without error, it means mature.  Our lives are to be marked by daily growth.  Sometimes it will be slow and slight, sometimes large and loud, but either way we should be seeking to grow physically, mentally, relationally, and spiritually everyday.

The growth point in this passage is love, specifically loving those who don’t love us.  It’s easy to love those we like, but what we are called to as HIMs is to even love those who stand against us.  This does NOT mean we let people trample over us or take us off mission.  It means we relate in a way that is void of hate or anger.  How we live and relate is what sets us apart.  We live on mission for a purpose.

This week you will face “enemies.”  Some you will know personally, some you won’t.  Brothers, choose love!  I will warn you now, you can’t do it in your own strength.  The good news is you don’t have to.  When faced with a difficult situation, seek help from above.  Pray that God would grant you the love for others that he has for you.

 

Submitted by Cap’n Crunch

Convergence

THE SCENE: Sunny and nice, temps in 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 15 second squat, 15 Mountain Climbers, 30 second squat, 10 Windmills, 45 second squat, 10 Cherry Pickers, 60 second squat, Little of This and Little of That.  Split into three groups and Mosey to workout stations.  In each station we will work out for 15 minutes.  After workout out at the three stations we will meet back at AO.
THA-THANG:

STATION 1 (at parking lot near entrance of northern ball fields)
There will be bricks on ground at Corner 1 and CMU’s on ground at Corner 3.
We will circle the parking lot counter clockwise, stopping at each corner to do the listed exercises.  We will circle the lot three times, doing the series of exercises as we go.
  • Corner 1:  With brick in each hand do:  1. 25 Wings Out  2.  25 Wings Up  3.  25 Wings down.  Bernie Sanders to Cone 2 after each listed exercise.
  • Corner 2:  1.  20 Merkins  2.  20 Dive Bombers 3.  20 Carolina Drydocks.  Bear Crawl to Corner 3 after each exercise.
  • Corner 3:  With CMU do:  1.  25 Overhead Presses  2.  25 Curls  3.  25 Rows.  Sprint to Corner 4 after each exercise.
  • Corner 4:  1.  20 American Hammers (4 count)  2.  20 Box Cutters   3.  20 Flutter Kicks (4 count).  Lunge to Corner 1 after each exercise.

STATION 2 (on north side of parking lot with nice restroom and across street from northern ballfields)

Picket’s charge w 3 Burpees at every cone
Circle Burp: grab a baby and take turns leading cadence with curls until saying “Go” and do two Burpees all around circle, repeat w Triceps
Give and Take: choose a battle buddy, plank across from each other. Take turns taking bricks off CMU and replace until time is up bout 1-2 minutes.
Merkin Suicides: run to cone do 10 merkins suicide style

Station 3 (in parking lot by southern ball fields)

On one end you will do an exercise than run to the other end and continue that exercise until the Six arrives.  Modification is leave early on the run.

Strength and Conditioning Side:

Exercise 1     20 – Merkins

Exercise 2     20 – 4 Count Side Straddle Hop

Exercise 3     20 – Squats

Exercise 4     20 – Carolina Dry Docks

Exercise 5     5 – Burpees

Exercise 6     3 – Yoga – Plank – Downward Dog – Upward Dog You will need to call it out.

Ab Side:

Exercise 1     20 – IC 4 Count LBCs

Exercise 2     20 – IC Holly Dolly

Exercise 3     20 – IC Plank Jacks

Exercise 4     20 – On your own Shoulder taps  shoulder

Exercise 5     20 – On my Up – Big Boy Sit Ups

Exercise 6     20 – IC 4 Count – American Hammers IC

MARY:
50 Baby Crunches, 25 Sit-ups
COUNT-OFF & NAME-O-RAMA
43 men with one FNG, Jeremy Cameron whom we dubbed “MIB”
CIRCLE OF TRUST/BOM:
We all must suffer.  That will be the theme of today’s 3rd F.  It helps to remain optimistic in the face of suffering.

ANNOUNCEMENTS:
Pfeiffer is gonna be a daddy this week!

3rd F at Outlook immediately following this workout!

Who’s on Q?

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (By Dreamer!)

  • SSH’s x20
  • Cherry Pickers x10
  • LBAC’s Fwd/Rev
  • Tempo Merkins x 10

THA-THANG:
The Escalator

From the AO to the parking lot for the middle school baseball field and back to the AO (adding an exercise each 100 yards or so and then dropping one off on the way back)

    • 10 Burpees
    • 20 Star Jacks
    • 30 Merkins
    • 40 Squats

The Quarter Pounder w/ Cheese

Bernie there and run back to the start (10,25,50,75,100)

    • 10 Yards (Burpees) x10
    • 25 Yards (Merkins) x25
    • 50 Yards (Squats) x50
    • 75 Yards (Mtn. Climbers 4xCount) x75
    • 100 Yards (Big Boys) x100

MARY:
Ab-kraken ( LBC’s, V-Up, BB’s, Flutters, LBC’s, V-Up, BB’s, Flutters)
COUNT-OFF & NAME-O-RAMA
Abscess, Backup, Butterfingers, Dreamer, Drifter, Fins, Hammy, Moses, Pinocchio, Proton, Snorkel, Woodshack,
CIRCLE OF TRUST/BOM:
Men spend their live in anticipations, in determining to be vastly happy at some period or other, when they have time.  But the present time has one advantage over every other: it is our own.      -Charles C. Colton
MOLESKIN:
I’ve been working quite a bit lately and this Q sorta slipped my mind.  However, as with all of life’s unexpected moments we always have the choice of how we react.  What a great lesson we can all learn when we stop to listen, ask for help, and rely on our fellow HIM’s.  Thank you all for your help today and every day!  -Butterfingers 🙂

The Dirty Thirty

THE SCENE
63 and breezy

 

THA-THANG
Warm up ruck in the neighborhood (1.5 mile)

Muster on the side of the YMCA at the pull-up bars.

Dirty Thirty
Perform the following circuit.  First time through x30 reps of each the “dirty dozen” exercises, no breaks between exercises.  After completing the first round ruck the parking lot/Lover’s Lane loop.  For the second round perform x15 reps of each exercise.  Then ruck the park loop.

Exercises (all with ruck on except the Toe-to-Bar):

  1. Bent Over Rows
  2. Squats
  3. Upright Rows
  4. Tricep Presses
  5. Curls
  6. Ruck Thrusters
  7. Merkins
  8. Ruck Get Ups
  9. 4ct Mountain Climbers
  10. Overhead Press
  11. Toe-to-Bar
  12. Bear Crawl

 

MARY:
4ct Flutter Kicks x30 IC
4ct Flutter Kicks x30 IC

 

That’s just under 4 miles rucking with 555 reps total for the exercises.

Time for the speed round

THE SCENE: I  don’t know what the temperature was but it was  Noooice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rockettes, merkins
THA-THANG:

Mosey to the steps down from the restaurant rock.
14 different stations:(any order)
PAX slips up and everyone goes to a station.
Stations:
35lb plate press (press both at once if your a stud)
Bobby Hurley’s
Merkins
Lunges
Plank Supermans
Side lunges
Dry docks
Squat jumps
Dips on curb
Plank leg raises
More squat jumps
round the clock merkins
10lb medicine ball slams
Plank jacks
One guy runs up the hill to the rock and does 5 burpees and back down while all others do exercise they are at. Once the rock run gets back down everyone rotates/switches exercises in a clockwise manner.
After everyone does all exercises….
SPEED ROUND: move as fast as you can through exercises doing a qty of 10.
SUPER SPEED ROUND: 5 exercises even faster.
Pick up cones and weights and go back to AO.

MARY:
42 flutter kicks
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
I talked about being a good role model for our kids but not allowing our kids to put us as their example. We will fail and we will fail in front of them. Their ultimate example needs to be that of Christ.
MOLESKIN:
Good to see proton and rusty at the dog pound.
ANNOUNCEMENTS:
Wagon wheel talked about the hardship hill podcast, updates on the race, prayers for family and friends with illness.