F3 Knoxville

Tag: Proton

Get Up Offa That Thing!

CONDITIONS
32 degrees and clear

Welcome and Disclaimer

COT
– Side Straddle hop x30 (IC)
– Forward Arm Circles x30 (IC)
– Mericans x15 (IC)
– Squats x30 (IC)
– Ice Skaters (each leg) x15 (IC)

THE THANG
“Get Up Offa That Thing”
Do a burpee every time the songs says “Get up offa that thing!”

Indian Run to the Joe Hendricks Stairs. Line up single file on the stair

Calf Party
– x15 normal, x10 quick normal calf raises
– 1 run up the stairs
– x15 normal, x10 quick wide stance calf raises
– 1 run up the stairs
– x15 normal, x10 quick narrow stance calf raises

Partner up with the person across from you.  This is your battle buddy.  Run back with your partner to the parking lot and line up, pick up two coupons a piece on the way.

Partner Exercises
– x30 Plank High fives
– x20 Plank Push ups
– x20 Plank Push ups
– x10 Partner Pull ups
– Wheelbarrow Suicides with a push up 4 lines
– Crabwalk Suicides 4 lines

“Papa’s Got a Brand New Bag”
Squats to “Papa’s Got a Brand New Bag,” holding a squat in between guitar riffs

Abs
– Scissor V-ups x15 (IC)
– Up and Down V-ups x15 (IC)
– In and Out V-ups x15 (IC)

COT / BOM
Name-O-Rama

Quickbooks (Submitted by Cap’n Crunch)

Good Morning Dora!

CONDITIONS
34 degrees, damp but clear

COP
– SSH x 30 IC
– Imperial Squat Walkers x 20 IC
– Shoulder touch Merkin x 15 IC
– Good mornings x 10 OYO
– Jungle Climbers x 25 IC (New Lexicon? Similar to it’s cousin, “The Mountain Climber” but you swing your feet up on the outside up to your hands, working the abs and stretching your groin/hip flexors simultaneously)

No FNG’s so we hopped right into an Indian Run (2 lines) mosey .4-.5 miles to the lower sloped parking lot next to the marina, setting ourselves up for a nice workout with our friend, Dora.

THE THANG
DORAS
Doras with a partner, making sure we “sprint” up the hill, really working out our leg workout reps.
– 100 w/ partner x Jump Squats
– 150 w/ partner x Lunges
– 200 w/ partner x Squats

Audible on round two of Chest of Doras. Extra mosey caused for extra time, so we took a mosey back to the COP for a nice 10 min killer ab/core workout.

COP – Abs
– Fifer scissors x 20 IC on the Q’s count
– Oblique raises x 15 each side IC
– Flutter kicks x 25 IC
– Starfish Crunch x 15 IC
– Heels to Heavens x 30 IC

COT
Name-O-Rama

BOM
As the famous Greek parable goes: “The fox knows many things, but the hedgehog knows one big thing.”

The fox spends his days, crafting up a devious, sly plan to attack the hedgehog daily. Always testing out every complex decision. The hedgehog goes about his every day activity of gathering food to provide for his family.

The hedgehog crosses into the foxes path and the fox attempts to attack, the hedgehog thinks to itself, “Here we go again,” and he curls up into a tiny ball, putting out his thorns and spikes on his back, protecting him. The hedgehog wins, every time.

We desire to live life like the hedgehog, but spend most of our time acting like the fox.

Foxes pursue many ends at the same time and see the world in all its complexity. they are “scattered or diffused, moving on many levels, never integrating their thinking into one overall concept or unifying decision.”

Hedgehogs, on the other hand, simplify a complex world into a single organizing idea, a basic principle or concept that unifies and guides everything. Anything that does not somehow relate to the hedgehog idea holds no relevance.

Call to action on discovering your core values:
1 – Listen (Psalm 46:10) – Step out of the traffic!” Take a long, loving look at me, your High God, above politics, above everything.”
2 – Look out, not in. When our focus is on ourselves, our problems, living for ourselves, we will not understand the meaning of our lives.

Habakkuk 3:17-19

MOLESKIN
18 anxious PAX ventured to the Dog Pound this morning, hungry for a good workout due to the postponed Monday workout because of frozen rain and ice.  We were ready to get after it, no standing around!  As always the PAX brought their A-game…getting better together!

Edit (submitted by Cap’n Crunch)

Super Thursday

CONDITIONS
27 Degrees clear skies with little to no wind (Perfect Conditions)

THE THANG
COP
20 X SSH IC
20 X Arm circles forward IC
20 X Arm circles backward IC
20 X Forward stiff leg kicks touching vertical hand IC
20 X Box squat jumps IC

Mosey to a lit parking lot a near Parkside Tavern about two hundred yards from the Dog Pound AO.

Tribute to Super Bowl 50
First Half
5 Sprints slight downhill and back uphill (About 200 yards round trip).

After the first sprint: 50 merkins
After the second sprint: 50 BBS
After the third sprint: 50 lunges
After the fourth sprint: 50 SSH
After the fifth sprint: 50 squats

Second Half
Then we went in reverse order:
After sixth sprint: 50 SSH
After seventh sprint: 50 lunges
After eight sprint: 50 BBS
After ninth sprint: 50 merkins

Mosey back to the Dog Pound AO beside the tennis courts.

ABS
20 X Flutter kicks IC
20 X Hello dolly’s IC
15 X American Hammers IC

Note: The PAX ran individually down and back and then 50’s individually. Those that finished early planked until everyone was done after each round. The PAX started each sprint together. Each person pushed hard on each sprint especially more so with a small group.  One PAX member pushed through some calf cramps like a champ and finished very strong.

COT
Name-O-Rama

BOM
Discussed work ethic and not letting other people outwork you. Remember the acronym O.W.E = Out Work Everyone.

I may not be as fast as Proton, or able to do squats like Ratchet, or merkins like Bandwagon, but that isn’t going to stop me from trying.

I used to encourage my Marines that hard work eventually pays off. It may not pay off today, tomorrow, next week, or next month, but eventually hard work always pays off.

Encouraged the PAX to apply the same enthusiasm and work ethic that they do at F3 in other parts of their daily activities.

Finally, we talked about attitude. All the hard work in the world will be forgotten if you do not do it with a positive attitude.

Getting better together like a Boss!!
Hydro (Submitted by Cap’n Crunch)

Tuesday Grind…

Conditions
33 degrees and clear

Disclaimer and Recognize FNG’s

COT
Twist and Pivot x40 (IC)
Alternating Shoulder Touches x20 (IC)
Press Jacks x30 (IC)
Arm Circles x20 (IC)

THE THANG

Mosey to the Parking lot up top

Burp and Merkin Ladder
Burp and Merkin ladder up to 10 and back down

11’s on Hill – Baby Everest
At the top, Jump Squat, at the bottom, Big Boy Sit-up

Mosey to the Parking and partner up

Push and Pull Relay
PAX # 1
– Mosey to Dog Park and back
PAX # 2
– 2 Laps Cinder Block Curls each
– 4 Laps Combined Merkins alternating Cinder Block Rows

Aborama
Peter Parkers  to Plank Crunches x6 (IC)
Reverse Crunch x25 (IC)
Flutter Kicks x30 (IC)

BOM
Impact

Over the past three week I have had the unfortunate opportunity to witness four close friends and family lose loved ones.  I will have to say that I hate going to funerals because you never have the right words to say and it just stinks to see people you love go through the mourning process.

But it is amazing to see the impact that some of the people have had on people around them. Not only those that have passed but the way these families have poured into their loved ones lives. When I see this great people and the impact they have made on others lives it makes me question if I having the same kind of impact on the people around me.

What will people say about me when I am gone?

What will my family say? They see me at my worst and know me for who I truly am.

What will God say to me when I die? Well done good and faithful servant?

So the question is how do we impact others? We have the perfect example of this in Christ with his self-sacrificial love and God has called us to be that to others.

Luke 10:27 And he answered, “You shall love the Lord your God with all your heart and with all your soul and with all your strength and with all your mind, and your neighbor as yourself.”

In these verses God set our priorities straight and lets us know we have to put him first in order for us to be able to be prepared pour into others.

We are preparing ourselves physically with 1st F and my hope is that we are also preparing ourselves spiritually with the 3rd F in order to make an impact on those around us

So my challenge to myself is look for the opportunities to pour into others. Looking for those opportunities that you might normally pass up.

F3 defines a High Impact Man (HIM) as the following: HIGH IMPACT MAN: A man dedicated to forcible contact to strong effect. A Disrupter. That Somebody who makes things happen. A natural born world-beater. An enemy of the status quo, despised by GooNation for the threat he poses to its continued existence.

– Proton (submitted by Cap’n Crunch)

Peaks, Valleys and the Long Mosey

The Theme: A Tour of Lakeshore’s Peaks and Valleys

The Scene: 27 degrees, clear with a hint of Gloom!  After a great call by Cap’n Crunch to call off the Saturday workout due to snow, the men of F3 Knoxville were in withdrawals for 2 days. We wanted to get better together so 60, yes 60 men showed up this morning for a leg day beat down! Spirits were high, mumble chatter was loud!

THE THANG
COP
Disclaimer straight into a 60 man 2.5 mile mosey with stops along the way…AYE!

1st Stop
At Mt. Everest. IC and timed Imperial Squat Walkers.
Continue run, but backwards up a short straight hill, then forward mosey.

2nd Stop
Back Lot parking lot for some Duck Walk mixed in with Frog Jumps.
Continue the mosey mixing in some Lunge Walks and Backward Lunges mixed in.

3rd Stop
Right before Cardiac Hill, 2 minutes of as many Big Boy Sit ups as you can.
Cardiac Hill was next but not without going up the hill backwards halfway for a good thigh burn.

Mosey Back to the AO, total travel 2.5 miles!

ABS
Boxcutters x15 (IC)
Reverse Pickle Pounders x 20 (IC)

COT
Name O Rama: 60 PAX with 8 FNGs

BOM
Choices and Consequence: Everyday, we make choices, big or small. With Choices you have consequences, good or bad. With F3, I made a choice to get up early, be with my F3 brothers and work hard. The consequence became much greater than fitness. It has given me fellowship with men that I would probably have never met if not for F3 and has taught me to challenge myself more in all facets of life, including faith. What do you choose?