F3 Knoxville

Tag: QVC

Conquer the Kraken!

THE SCENE
44 and Clear

Welcome & Disclaimer

THE THANG
COP
SSH x25 (IC)

Form two lines and mosey to Everest.  Stop at front parking lot
– Windmill Merkins x10 (IC)
– Squats x20 each leg (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)
– 10 Burpees

Warm-up at Everest
Start at the base of Everest.  Perform the following:
– Rd 1: 10 Count, 10 Merkins, run up Everest, 2 Froggie Squats
– Rd 2: 20 Count, 20 Merkins, run up Everest, 4 Froggie Squats
– Rd 3: 30 Count, 30 Merkins, run up Everest, 6 Froggie Squats
– Rd 4: 40 Count, 40 Merkins, run up Everest, 8 Froggie Squats

Mosey to field on Northshore side of the Asylum.  Once there, form two groups.

The Kraken
Group 1
Spread out to 8 cones.  Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until tie is up.
– Cone 1 – Dry Docks x30
– Cone 2 – Narrow Squats x30
– Cone 3 – 4ct Flutter Kicks x20
– Cone 4 – Star Jumps x30
– Cone 5 – 4ct Shoulder Taps x20
– Cone 6 – Reverse Lunges (each leg counts as 1) x30
– Cone 7 – 4ct Hello Dollys x20
– Cone 8 – Smurf Jacks x30

Group 2
Start at cones.  Complete 30 reps of the exercise then shuttle run.  Repeat, each round subtract 5 reps and add one shuttle run each time.
– Rd 1 = Superman Swims
– Rd 2 = BBS

Switch after 8 minutes.

Mosey to SP.  Stop at half-way, circle up and do the following:
– 10 Burpees, 10 BBS
– 8 Burpees, 8 BBS
– 6 Burpees, 6 BBS
– 4 Burpees, 4 BBS
– 2 Burpees, 2 BBS

MARY
4ct Flutter Kicks x25 (IC)
ATMs

 

COT
Number off and Name-O-Rama (43 PAX, 4 FNGs – Baby Face, Curves, Putt-putt, Sk8town)

BOM
One of the reoccurring themes of Western civilization is the pursuit of comfort and convenience. Down time isn’t bad, everyone needs time to recharge, recalibrate and refocus, and there is no sense in making something harder than it needs to be.  But when we seek to eliminate all discomfort and struggle we loose something…the growth that comes from overcoming adversity.  There is a reason that most champions have notoriously difficult training regimes, without challenge there is no growth.

Fredrick Douglass (1818-1895) was an African-American social reformer, abolitionist, orator, writer, and statesman. After escaping from slavery in Maryland, he became a national leader of the abolitionist movement in Massachusetts and New York.  Rather than allowing those evil circumstances to define him, he allowed them to strengthen him and gave himself to a higher cause. Read the strength in his words, “If there is no struggle, there is no progress. Those who profess to favor freedom, and yet depreciate agitation, are men who want crops without plowing up the ground. They want rain without thunder and lightning. They want the ocean without the awful roar of its many waters. This struggle may be a moral one; or it may be a physical one; or it may be both moral and physical; but it must be a struggle.”

Challenges change us.  As former Navy SEAL Eric Greitens says in his book Resilience, “The magnitude of the challenge × the intensity of your attack = your rate of growth.”  This is true not only physically, but mentally and spiritually.  HIMs are men that push against the status quo, both externally and internally.  They wake each day looking for ways to get better and make their world a better place.  They recognize it requires sacrifice, but count the cost and move forward.  HIMs are able to see past the immediate challenge to the greater purpose that guides them.

MOLESKIN
This PAX was pumped and ready this morning!  Mummblechatter was high and everyone gave 100% the whole time.  For YHC, this was a special one.  The men of F3 Knoxville have been inspiring me for a little over a year now, and show absolutely no sign of letting up.  Everyone once in a while you get to be a part of something special…F3 Knoxville is one of those times.

CMU Day

F3 Welcome & Disclaimer

5:30 COP – 7 Min

  • Imperial Squat Walkers X 25
  • Cherry Pickers x 20
  • Little baby arm circles Front x 15 and back x 15
  • Mountain Climbers x 20
  • Merkins X 10
  • Bropees x 10

Dora Duece – 2 trips up each exercise (add additional if time)

    • Squat to overhead press
    • Bent over Rows
  • Blockees

 

Farmer Carry to Lower Lot

Flora 1,2,3

  • 100 Merkins – P1 does 10 w/ feet on coupon. P2 hold plank with feet on his coupon. Flapjack.
    • Run a lap then mosey to playground
  • 200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.
    • Run a lap
  • 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.
    • Sprint to the top of the Hill

Mosey back to the AO -Aborama

  • Hello Dolly x 25
  • Flutter Kicks x 15

Attitude
Philippians 2:14-15English Standard Version (ESV) – 14 Do all things without grumbling or disputing, 15 that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world,

“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company…a church….a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past…we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude…I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you…we are in charge of our attitudes.” ― Charles R. Swindoll

Cardiac Monday

The Scene: 32 with snow on the grass

F3 Welcome & Disclaimer

The Thang:

Welcome and Disclaimer

Cherry Pickers IC x12

Merkins IC x 10

Mosey to bottom of Cardiac Hill. 7 cones spread out on hill. Start at the bottom with 2 reps and increase by 2 reps until you reach last cone. Return to bottom of hill and start over.

Order of exercises: Merkins, Squats, Carolina Dry Docks, Star Jacks, Big Bog Situps

All return to bottom of hill Squats IC x 65

Bernie Sanders and Sprints alternating back to parking lot

Merkins IC x20

Captain Thor 1thru7

Name-O-Rama: 31

BOM: Matthew 6: 27-30. Read out of Oswald Chambers book. “Consider the lilies of the field they grow where they are put. Many of us refuse to grow where we are put, consequently we take root nowhere. Jesus says that if we obey the life God has given us, He will look after all the other things.” Where are you taking root? What are you worrying about that you shouldn’t?

Bunnies Classic Hits!

The scene : 37, Breezy

F3 Welcome & Disclaimer

THE THANG:

Disclaimer

Side straddle hop IC X 20

Imperial squat walker IC X 10

Baby arm circles Forward IC X 11

Baby arm circles Backward IC X 10

Cherry Pickers IC X 10

Mosey…

Stop half way to stairs

Bodies hit the floor 

  • Start in Plank position the song says bodies hit the floor do donkey kick when they count(1,2,3,4) do a burpee(or bropee)
  • 26 total donkey kicks
  • 21ish total burpees

Mosey to wall, 1 minute wall sit

Bunny hop 30’s At the Steps

30’s with froggy squats at the top and big boy sit ups bottom

Bunny Hop up steps, crab walk or bear crawl down

Mosey back toward AO stop half was for

Roxanne meets Al gore

  • Start in Al gore position.  When your hear Roxanne drop and do 1 Merican, when you hear red light squat jump.  Always in Al gore when not doing Merican’s or squat jumps
  • 26 total Merican’s
  • 24 total squat jumps

Mosey to bottom of Cardiac Hill

Back pedal to first turn

Bear crawl to second turn

Back pedal to the top

Moby (boat/canoe)

  • When you hear bring sally up boat, bring sally down canoe

Name O Rama: 19

BOM

Procrastination 

Procrastination is an easy trap to fall into, especially for me in my spiritual life.  Tomorrow is not promised, so replace “I put off today what can be tomorrow” with Proverbs 6:4 “Don’t put it off; do it now! Don’t rest until you do.”

Try to do something this weekend you have been putting off that you know you need to do.

Proverbs 6:4 

“Don’t put it off; do it now! Don’t rest until you do.”

Luke 12:40 

“You also must be ready, for the Son of Man is coming at an hour you do not expect.”

Burp Back Monday

F3 Welcome & Disclaimer

5:30 COT

– Side Straddle Hop X 40

– Imperial Squat Walkers X 20

– Baby Arm Circles x 20 each way

– Circle Burps – Up Downs

Mosey to Everest- 2 Stops on the way Burpee ladder 10-5, 5-1

Entrance Sprint

Clock Merkins – Find a hill and line up in plank position at 12 o’clock. 5 Merkins. Move to

3 o’clock, 5 Merkins. Move to 6, 9, or whatever Q calls out and do 5 Merkins in each

position.

Burp Back Mountain

The exercise is then performed by pairing up with one person proceeding to run

backward up the hill/forward down the hill 5X while the other person is

performing burpees. The individuals continue to alternate running with burpees

until 100 total burpees are completed. When finished, pax continue to run hills

until entire pax completes.

Field of Dreams x 2

1s 1st corner – AMRAP Imperial Squat Walkers until relieved.

2s 2nd corner – AMRAP Lunges until relieved.

3s 3rd corner – AMRAP Peter Parker until relieved.

4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving

the Pax there

Cash Out

Devin Hester to the top of the Hill x 2- Full Sprint!

BOM

Romans 12:2 MSG 1-2 So here’s what I want you to do, God helping you: Take your

everyday, ordinary life—your sleeping, eating, going-to- work, and walking-around

life—and place it before God as an offering. Embracing what God does for you is the

best thing you can do for him. Don’t become so well-adjusted to your culture that you

fit into it without even thinking. Instead, fix your attention on God. You’ll be changed

from the inside out. Readily recognize what he wants from you, and quickly respond to

it. Unlike the culture around you, always dragging you down to its level of immaturity,

God brings the best out of you, develops well-formed maturity in you.