F3 Knoxville

Tag: QuickBooks

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?

Rocky Balboa

The scene: The PAX entered the gloom at a balmy 23 degrees and falling snow. Spirits were high as 34 men arrived in full HYPE MODE and generating lots of positive mumblechatter.

The theme of the morning was the All-American movie “Rocky.”  The tone, however, was set when Bandwagon enthusiastically smashed his cinderblock upon arrival at the frozen AO. It was- as the kids say…“ON!”

THE THANG
COP
Side saddle hops x20 (IC)
Squats x20 (IC)
Imperial Walkers x10 (IC)
Big Boy Situps x10 (IC)
Forward arm circles x10 (IC)
Reverse arm circles x10 (IC)

Quick mosey to the brick pile to get coupons.  Each member of the PAX settled into a parking space in the AO.  This then became their own personal, virtual boxing ring.

12 rounds with Apollo Creed
Each exercise OYO for 60 seconds with 10 second break between sets:
1. Mercians
2. Weighted squats
3. Weighted uppercuts w/ coupons
4. Overhead press w/ coupons
5. Mountain climbers
6. Depth-charge squats

Bear crawl across parking lot, back to virtual boxing ring…

7. Mercians
8. Depth-charge squats
9. Mountain climbers
10. Weighted overhead press w/coupons
11. Weighted uppercuts w/coupons
12. Weighted squats

Quick mosey back to the brick pile to return coupons. Mosey over to “cardiac hill” at the backside of Lakeshore Park.

Running the Steps with Rocky
PAX sprinted ½ up cardiac hill and stopped to do 15 mercians. Continued to top of hill and did 15 jumps while pumping fists overhead (a la Rocky). Ran back down the hill and performed a plank sequence.

Mosey back to the AO.

Abs
Dealer’s choice for core work, including:
– American Hammer x30 (IC) led by Dimples
– Hello Dolly x25 (IC) led by Cap’n Crunch
– Pickle Pounders x30 (IC) led by Pickle (the birthday boy)

COT
Name-O-Rama: 34 brave souls, including 4 FNG’s.

BOM
P-nut reminded everyone that becoming a HIM requires preparation and work. Look around at the PAX and see what qualities you want to emulate in your own life. Reach out to your PAX for leadership, help and advice…we get better together. AYE.

Announcements:
Reminded FNG’s that we meet at the AO four mornings a week (M, W, F and Sat) and also on Thursday afternoon. The Farragut/West Knoxville launch will initiate next week (Tuesday and Thursday). No sadclown in Knox County will be safe.

Good to be with everyone on this first snow of 2016. God bless and keep you today.

Aye!

Submitted by Cap’n Crunch (on behalf of P-nut)

11 is Barbie’s Favorite Number

Conditions: 18 and clear

THE THANG
COT
Side straddle hops x11 (IC)
Squats x11 (IC)
Merkins x11 (IC

Mosey to playground area and find a bench

 

Bench 11’s
2 rounds (exercises done back-to-back with no rest):
– 11 Step ups left leg
– 11 Step ups right leg
– 11 Box jumps

2 rounds (exercises done back-to-back with no rest):
– 11 Derkins
– 11 Dips

Mosey back over to main parking lot.  Line up on the edge of the sidewalk.

Sprint 11’s
Run to middle of parking lot, do 10 of exercise 1, run back to start do 1 of exercise 2.  Run back to middle of parking lot and do 9 of exercise 1, run back to start and do 2 of exercise 2.  Rinse and repeat until you get to 1 of exercise 1 and 10 of exercise 2.  Plank until every man is done.

Round 1:
– Exercise 1 = Carolina Dry Docks, Exercise 2 = Flutter Kicks

Round 2:
– Exercise 1 = Diamond Merkin, Exercise 2 = Squats

COP 11’s
Isos – Hold each exercise for 1 sec, then 2 sec, then 3 sec…all the way to 11 sec, then back down 10-9-8-7-6-5-4-3-2-1.
– Boat to Canoe
– Merkins (6 inches and full extension)
– Right Leg Lunges
– Left Leg Lunges

Cash out with 11 Burpees OYO

COT
Name o Rama

BOM
Play to your strengths and serve others!

MOLESKIN
Cold and clear, but the PAX kept moving and got the week started off right.  We learned you can do anything 11 times!

Afterward several PAX headed to Panera Bread for a little impromptu 2F.

Great Monday morning…now looking forward to circling up on Wednesday morning to do it again!

Atomic Back Day

Conditions
15 degrees, clear and COLD

Disclaimer and recognize FNG’s

THE THANG
COT
Twist and Pivot x30 (IC)
Alternating Shoulder Touches x20 (IC)
Press Jacks x30 (IC)
Carolina Dry Docks x15 (IC)
Smurf Jacks x20 (IC)
2 Laps around the parking lot

Mosey to pavilion and partner-up

Park Bench Super-sets
5 Min Alternating between partners

  • PAX # 1 Picnic Table Rows X 10
  • PAX # 2 Bench Hops / Step up X 10

Mosey to paver pile and get 2 coupons then back to parking lot with coupon over your head

COT #2
11’s w/ Coupons

  • Reverse Flys – 10 Flys
  • Star Jumpers – 1 Star Jumper

Bring Sally Up
Bring Sally Up – Merkins on Coupons to “Bring Sally Up”

Mosey to the bottom of the hill with coupons

Dora 1-2-3
Partner up again.  One man runs the hill while one man does the following exercises.  Continuous count between partners:

  • 150 Bent over Rows with Blocks
  • 150 LBC’s
  • 150 Squats with Block – modify as needed

Aborama
Peter Parkers – Q led
Hello Dolly – x20 (IC)
Flutter Kicks – x20 (IC)
Not so Lazy Boys – Q led

COT
Name O Rama

BOM
 Taking initiative in third F (Romans 12:2)

MOLESKIN
It was cold, but the PAX showed up in force!  Great workout, great BOM, great way to start the week.

Thoughts from the BOM…

Like many of you since I started coming to F3 I have hated to miss.  I have worked out off and on my whole life but have never really been as committed to anything as I have F3. This is a truly unique community and I do believe that men need to be challenged, pushed, and accountable to one another.

What I have discovered about myself is that in order to be here and get the most out of it I have to be very intentional about my preparation.  We don’t just roll out of bed and show up.

  • I go to bed a little earlier
  • I have fewer early meetings on the books
  • And now we know the cap n’ lays out his clothes the night before

But it is worth it because we have more energy for our families, our wife’s and our jobs.  Not to mention the physical improvements that are being made. The improvements on the December Challenge in the spreadsheet are significant.

So think back to what you were doing before F3? The lack of doing something was having just as much of an impact just not in a positive way. For me I have realized anything that you want grow or do better at you have to be intentional. I ask myself am I being as disciplined and intentional in the other areas of my life. What I have been thinking the most about lately is the my faith.

I want to share a verse that has helped encourage me to be more intentional around growing my faith. Romans 12:2, “Do not conform to the ways of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what Gods will is – His good, pleasing, and perfect will.”

To me this comes down to having an active or a passive faith.  Every day we make decisions for our families, for our jobs, and for ourselves, sometimes without even thinking about it. Unless we have an active, intentional faith where we are seeking God’s will many of these decisions are influenced more by the world.  We have developed discipline and have been intentional in improving ourselves with the First F and I believe God is encouraging us to have this same focus on our faith.

I would encourage us all to be more intentional this week on the third F and seek God’s guidance in the smallest of decisions and see the difference he can make.

Proton (submitted by Cap’n Crunch)

2016…Meet the Men of F3 Knoxville!!

CONDITIONS:
25 degrees and gloomy!

THE THANG:
F3 Intro, disclaimer and welcome to FNGs

COP:
2 laps around the parking lot (OYO)
Side Straddle Hops (IC) – 32x
Circle Burp (IC) (PAX in attendance)
Get Lucky (IC to Song, hold Al Gores and do merkins for every “Get Lucky”)

Mosey to far open field and hill (Indian Trot to far-field – stick together!)

Field Work:
WHAMO Lunge Walks / Sprints (10x)
1 PAX throws WHAMO Frisbee and the rest of the PAX sprints in the direction of the throw until the Frisbee hits the ground, then they do lunges to the Frisbee.  When all the PAX get to the Frisbee another person throws it and you do it all over again.  Rinse and repeat 10X.

Jacob’s Ladder:
Run up the hill, at the top do 1 burpee and run back down.  Run back up the hill and do 2 burpees.  Rinse and repeat to 7 burpees.

Tunnel of Love:
All PAX gets shoulder to shoulder in the plank position.  Then men take turns crawling through the plank bridge and assume a plank on the other side until all PAX are through (all PAX in attendance…including Slide Rule!).

Hill Side Clock Merkins:
Everyone grabs some space on the hill side and hits the plank position.  Then it’s time for merkins at 12 o’clock, 3 o’clock, 7 o’clock, 10 o’clock, and 12 o’clock

Mosey back to coupon stack (Indian Trot – stick together!)

Pick up 2 coupons each and head back to the parking lot.
Thrusters 23X IC
Bent-Over-Rows 4-count 19X IC
Return coupons and come back to parking lot for Abs

MARY:
Part 1:  Dolly / Rosarita / LBC / Dying Cockroach  (15X each IC)
Part 2:  Low Flutter / High Flutter / Knee Ups / Bicycles / Hold Plank (Q preference)

COT
Name-O-Rama

BOM
Ratchet – Make 2016 the year you get better and give your live to others

MOLESKIN
Great start to the new year, PAX of 32 including 5 FNGs.  It was a chilly morning, but Ratchet and Woodshack kept the PAX moving.  Mumblechatter was high and the PAX was fired up to get 2016 started.

ANNOUNCEMENTS
F3 250 and F3 200…Make the commitment!
Additional workouts added to The Asylum this week: Thursday, 5:45pm-6:30pm; Friday, 5:30am-6:15am
New AO: Start applying the EHs, we will be starting a new AO SOON!  Looking to move west into Farragut and then east closer to downtown…more details to come.