F3 Knoxville

Tag: Pusher

Captain spectacular visits the Asylum

THE SCENE: 56 and crisp with a shooting star during the workout!
F3 WELCOME & DISCLAIMER

Yep!
WARM-O-RAMA:
SSH x20 ic

squats x 20 ic

merkins x10 ic

peter parkers x10 ic
THA-THANG:

  • 11’s at the end of the parking lot where the hill is that goes down to the ball field. At the bottom, start with 1 monkey humper (4 ct) Bernie up and do 10 big boys. Do this until the script is flipped. Total QUAD smoke fest!
  • Capri lap to loosen the quads up. Circle up, lock shoulder to shoulder in a circle with the pax and perform calf raises, straight, out, and in X 20 on the 4ct for each directions. Good ole calve smoke fest and with the pax resting on each other, it provides more resistance.
  • Capri lap again to loosen calves
  • Circle up with your CMU for CAPTAIN SPECTACULAR! 1:4 ratio of one inch worm merkin: 4 cmu goblet squats and 4 CMU overhead presses
  • Do this ratio up to 10 inch worm merkins: 40 cmu goblet squats and 40 cmu over head presses
  • TOTAL reps during captain spectacular is 55 inch worm merkins, 220 goblet squats and 220 over cmu overhead presses. A really good anaerobic workout I might add!

MARY:
Boxcutter x20 ic

LBC x20 ic

not so lazy boys right into James bond poses

Captina thor up to 5 big boys : 20 American hammers
COUNT-OFF & NAME-O-RAMA
20 pax including one FNG , BOILED
CIRCLE OF TRUST/BOM:
You haven’t tested your limits until you try something you can’t do! The best day is today because yesterday is gone and tomorrow is not guaranteed.
MOLESKIN:
I know…..simple BOM but it says so much in so little words! keep on keeping on and make every good day and great day!! AYE
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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!

ShamPain Toast at the Asylum

THE SCENE: Mid to upper 50s, sunny, beautiful
F3 WELCOME & DISCLAIMER Check. 
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Cherry Pickers (4-ct), in cadence

– 20 Imperial Walkers (4-ct), in Cadence

– Bolt 45s

THA-THANG:

MOSEY to open, low-lying field near north entrance.

SHAMROCK of PAIN!! FOUR (THREE) CORNERS : There will be three sets of cones set up in diamond formations, somewhat reminiscent of a shamrock…  Hmm.  Imagine that.

We will split up and move through the Shamrock of Pain and do the exercises on each cone. Rinse and repeat each leaf.  We did 1/2 the number of reps about 3/4 of the way through to save time.

First “leaf” (Bear Crawl between posts)

    • 10 Burpees
    • 20 Merkins,
    • 20 Carolina Dry Docks

Second “leaf” (Hop between posts)

  • 20 Big Boy Situps
  • 20 American Hammers (4-ct)
  • 20 Hello dollies (4-ct)

Third “leaf” (Lunge between posts)

    • 20 Smurf Jacks
    • 20 Iron Mikes (each pair of legs = 1)
    • 20 Tempo Squats

MOSEY along path adjacent to Northshore to EVEREST

  • EVEREST PYRAMID :
    1. Run 3/4 way up Everest to big tree, at the bottom do the following:
      • 10 Tempo Squats
      • 10 Tempo Squats, 10 Mountain Climbers (each pair of legs = 1)
      • 10 Tempo Squats, 10 Mountain Climbers, 10 Diamond Merkins
      • 10 Mountain Climbers, 10 Diamond Merkins.
      • 10 Diamond Merkins

Go over Everest and Mosey to AO

MARY:

  • Flutter kicks
  • Boat/canoe
  • Ring of Fire Merkins (had to stop after 4 reps because we were out of time)

COUNT-OFF & NAME-O-RAMA
11 Men, including one FNG, Shane (forgot his last name, sorry!) who we named Shakespeare.

CIRCLE OF TRUST/BOM:

Leadership Shamrock .  I read an article in the Harvard Business Review recently about Leadership.  Creating Trust is a critical component of being a leader. The level of trust is the #1 factor for how people rate the effectiveness of a leader.  How can you follow or take direction from someone you can’t trust?  A huge study was performed that looked at data from 360 assessments of 87,000 leaders. The objective was to identify “clusters” of traits that are most often the foundation of trust.  The researchers performed correlations and factor analysis statistical tests on the data to “group” the characteristics that most strongly influence the level of trust in a leader.  There were three primary factors (kind of a “Leadership Shamrock” that can be used to reinforce trust principles similar to how St. Patrick used the shamrock to describe the Holy Trinity) that were commonly grouped as most important for engendering trust among others.

  1. POSITIVE RELATIONSHIPS
  • Stays in touch on the issues and concerns of others.
  • Balances results with concern for others.
  • Generates cooperation between others.
  • Resolves conflict with others.
  • Gives honest feedback in a helpful way.
  1. GOOD JUDGMENT/EXPERTISE (how well informed and knowledgeable you are)
  • They use good judgement when making decisions.
  • Others trust their ideas and opinions.
  • Others seek after their opinions.
  • Their knowledge and expertise make an important contribution to achieving results.
  • Can anticipate and respond quickly to problems.
  1. CONSISTENCY (do they walk their talk and do what they say they will do)
  • Are a role model and set a good example.
  • Honor commitments and keep promises.
  • Follow through on commitments.
  • Are willing to go above and beyond what needs to be done.

Additional take-home messages of the study:

  • You don’t have to be outstanding at all these to be an effective leader, just strong/above average. Being below average in any can destroy trust.
  • RELATIONSHIPS the most important of the three.  Perhaps people understand that leaders can’t know EVERYTHING, and that some inconsistency is to be expected.  But once Positive Relationships are damaged, every other aspect of trust suffers.
  • Think about which of these three you are weakest at, and then work to improve that area.

MOLESKIN:
Prayers for Pusher’s mother, who is very ill.

ANNOUNCEMENTS:
F3 Convergence is the last Saturday of the month.  Sign up on the Calendar!

Dual Route 66

THE SCENE: Mild for February
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Tempo Squats IC x 10
  • Merkins IC x 10
  • Baby Arm Circles (forward & reverse) IC x 12

THA-THANG:

Dual Route 66’s – 22 light poles up the path to the top of Little Baby Hill. When finished with the first set of exercises, run back down the hill back to the first light pole. Rinse and repeat with the next set of exercises.

  1. Merkins and Big Boy Sit Ups
  2. Carolina Dry Docks and Jump Squats
  3. Flutter Kicks (4 ct) and Iron Mikes (4 ct)
  4. Burpees and Hello Dollies (4 ct)

Mosey to the playground for 3 sets of Tricep Dips and Derkins.

MARY:

Just enough time for some Hello Dollies, plank work, and American Hammers.

COUNT-OFF & NAME-O-RAMA
19 HIMs – no FNG’s

CIRCLE OF TRUST/BOM:

With the recent flooding throughout Knoxville, I witnessed a lot of men ready and willing to jump into action to help out their neighbors. Men from our church group helped by digging ditches to divert water away from basements and crawl spaces. When they heard that friends and neighbors were in need, they dropped their Saturday plans and eagerly ran out into the rain to help. It was a great reminder that we as men have a longing to come to the rescue. We want to play the hero, to help others in need, to accomplish great feats in adverse conditions.

On the flip side, we as men are very often reluctant to ask others for help. We tend to wait until the very last minute to reach out to our brothers. We wait until our basements and crawl spaces are already filled with water before we’re willing to ask for help. Even though our brothers are eagerly awaiting the opportunity to jump into action, we attempt to do it ourselves for as long as we can…….until it reaches a point where it’s no longer manageable.