F3 Knoxville

Tag: Rainbow

With Friends like these….

The Scene: The Asylum

Clear, 32 degrees but we got warm quick.

Intro and disclaimer

Warm up: SSHX20, 5 burpees, 10 lunges, 15 Merkins, 20 squats

The Thang:
Fun with friends (two 40ish lb logs, 2 50lb sand filled tubes, 4 CMUs )
Count off to 4 teams
Team members take turns carrying logs, pipes and CMUs, (they can never touch the ground.)
Mosey along trail towards Everest.
Stopping at cones (5) to do:
5 burpees
10 lunges per leg
15 Merkins
20 squats

At Everest:
Climb to top of Everest to the road adding “injured” men to each team they have to carry up
At top, all do flutters till 6 catches

Continue mosey going east down road back to AO
Set down logs and CMUs at Cone 1

At AO: Start with teams at each station and do exercise for 90secs. Run to next station.
1) 10 CMU, pipe or Log presses (may share log) and 10 squats…repeat
2) sprint suicides down Bernie back
3) toe touch Merkins x10 & BBS x20 repeat
4) bear crawls to circle (40 yards) and back then flutter kicks
5) inch worms to cone and back
6) bunny hops back and forth repeat
7) plank jacks x20, Bobby Hurley’s x20 repeat
Line up on curb for an all out sprint down and back long ways. Circle up.

MARY:
Flutter kick until several audible groans are heard then add 10 more, Boat- canoe with “rowing” And Plank leg lifts

COT and Name o Rama

Waffle house, G6, earwax, Franke, Leonardo, double wide, bluebird, Snitch, mogul, pusher, cat gut, rainbow, abacus, Flanders, proton, would shack, QVC, walkabout, Rusty, QuickBooks, worm,  Pfeiffer, belding, Bonnie, Frenchy, dimples, plunger, cheatsheet, Coolio, detention, butterfly, Fabio, Gibler, porcelain, Doubtfire, Charman, compost, Cap’n Crunch, Umbro, tank

BOM:
First line in a great book called A Purpose Driven Life is….
Its not about you.
Quit being the center of your universe.
Stop thinking what do I want, what do I need, what can I get out of this.
Today’s society is all about me.

This week think about how you are putting yourself in front of others. Your wife…your kids….your neighbor.
Change where you are in line.

Moleskin:  it was a little chaotic today, at first but the teams showed good teamwork by sharing the load on the mosey. It’s always a blessing for me to come out to the asylum and spend time with this crew. Great job today by all, sorry about the phone glitches and throwing the BOM out of order.

Rock elevators

THE SCENE: 32…slight breeze….COLD!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20 IC
  • Merkins x 20 IC
  • Squats (4ct) x 20 IC
  • This/That stretch

THA-THANG:

  1. Mosey to the corner below Asylum building.
    • Burpee Mile – start with 1 burpee at first light pole and +1 at each successive pole.   Stop at the white trailer at the base of Everest.   Total of 14 poles = 105 burpees!
  2. Mosey up Everest….forward first half, Bernie Sanders 2nd half
  3. Circle up and each man grab a rock for some elevators on the long hill.
    • Stop 1:  25 curls
    • Stop 2:  25 curls, 25 OH Press
    • Stop 3:  25 curls, 25 OH Press, 25 Goblet Squat
    • Stop 4:  25 curls, 25 OH Press, 25 Goblet Squat, 25 Merkins on your rock
    • Stop 5:  25 OH Press, 25 Goblet Squat, 25 Merkins on your rock
    • Stop 6:  25 Goblet Squat, 25 Merkins on Rock
    • Stop 7:  25 Merkins on Rock

MARY:

  • Flutter kicks x 25
  • Hello Dolly x 25
  • Slutter kick x 25
  • 1 minute of AMRAP LBCs

COUNT-OFF & NAME-O-RAMA
16 PAX:  Quickbooks, Archie, Umbro, Rainbow, Neutron, Pusher, Bluebird, Booster, Streak, Doublewide, Snitch, Catgut, Cheatsheet, Rusty, Bunny, Bartman

CIRCLE OF TRUST/BOM:
Yesterday was Pearl Harbor day….which means to today is the day President Roosevelt addressed our nation and declared that we were officially at war.   Yesterday our country was caught sleeping, but today we began to pull ourselves up out of the ashes and prepare for what is likely our finest hour on the world stage.  The bible is full of characters who had to pull themselves out of the ashes as well:  Joseph, David, Moses, Job, Peter….the list goes on.   The challenge for you today is:  what are you going to do about challenges you face on a daily basis?   Are you going to wallow because of yesterday’s failures and hardships or are you going to pick yourself up, be a man, and do something about it?   The choice is yours.

MOLESKIN:
Special prayer for Ratchet’s family as they’re dealing with the loss of their home in the California fires.

ANNOUNCEMENTS:
3rd F event tomorrow at the Outlook…..be there!!

Back day with a little leg…

26 showed up to work the other half of the body.  Great day for back!

5:30 COT

  • Side Straddle Hop X 25
  • Imperial Squat Walkers X 15
  • Baby Arm Circles x 15 each way
  • Merkin x 15
  • Bropees x 10

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station.  Every time you pass the Flag Pole do 10 Blockees.

  • 10 Pull-Ups x 4 rounds
  • 20 Picnic Table Rows X 4 Rounds
  • 20 Wall Jumps or step up x 4 Rounds

Aiken Legs – Play Ground Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg) – Run around lot.

  • 20 Superman swims x 2
  • 20 pickle pounders

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

  • Squat to overhead press
  • Bent over Rows

Cash Out – Burp and Merc Ladder -1 Burpee increasing the push-ups every time up to 10

BOM – Take time to invest in others.

Pirates vs Vandals

THE SCENE:  52 (way to kick it off, December) and…. um, moist.
F3 WELCOME & DISCLAIMER
Started with 0.01s to spare… Welcome FNG!

WARM-O-RAMA:
Good ol’ increasing OYO burpee warmup:

SSH x30 IC – 2 burpees
Windmill x20 IC – 4 burpees
*Hindurkins x15 IC – 6 burpees
Al Gore Tuck Jumps x6 IC – 8 burpees
LBAC x20 each way IC – 10 burpees

*Plank, down for 1, push fwd with toes for 2, stay low and pull back, bending knees without touching ground, until arms are straight forward for 3, extend knees with arms straight to return to plank.

THA-THANG:
Mosey to the base of Everest, plank for 6.
LBC – 4-count x20 IC
Jailbreak all the way to the road at the top!

Pick a coupon and circle up:
Squrls x30 OYO – Squat plus curl, rock has to hit the ground (stones don’t though)
Drop coupons and move to the fifth one on your right.
Weight check – Lighter than your original? Everyone says “No”. Lack of honesty is disturbing…
4-count fwd raise – nice and slow – IC x10
4-count back-and-forth across chest – IC x10

Number off 1s and 2s (Pirates and Vandals)
Put all coupons in a line across the road, Pirates stay with coupons, Vandals line up 50yd away
Pirates begin exercise… Vandals come steal all coupons (2 each) and observe exercise, return to line and do exercise.
When the last Vandal has made it back, Pirates stop exercise, run steal all coupons, return, and begin next exercise.
Exercises:
Burpees
BBS
Iron Mikes
Bobby Hurleys
Monkey Humpers

Dang. Running out of time. Mosey back to AO

MARY:
Made it back to the AO right at 6:15. No time to row the boat.
COUNT-OFF & NAME-O-RAMA
32 strong – Welcome to Streak (Paul Chattaway)
CIRCLE OF TRUST/BOM:
Today each group stole the other group’s coupons while they were busy doing an exercise.  The enemy often looks for similar opportunities to steal, kill, and destroy while we are busy or distracted.  Often that distraction is indeed important and valuable, but don’t lose sight and vigilance over what you’ve been entrusted with that is truly valuable.
MOLESKIN:
The construction up here wreaked havoc on my preparation this morning. I ran into roadblocks several times trying to follow my map to get around.  Also, I learned a little Q-tip this morning.  Sidewalk chalk disappears almost completely if the pavement is the slightest bit… moist.
ANNOUNCEMENTS:
Wesley House 2.0 workout Sunday at 2 with disadvantaged kids.  Check GroupMe for more info from Tank.  Bring a wrapped gift!

Praise from Tonka – 2.0 is 14 weeks into construction!

Wednesday Funday

THE SCENE
34 and Foggy

 

F3 WELCOME & DISCLAIMER

 

WARM-O-RAMA
SSH x25 IC
Tempo Merkins x15 IC
Tempo Squats x15 IC
Baby Arm Circles Forward x12 IC
Baby Arm Circles Backward x12 IC

Two laps around the parking lot and line up along the curb.

 

THA-THANG
11’s
Run from one curb of the parking lot to the other.  At start point do 1 Jump Squat, at the far curb do 10 BBS.  Subtract 1 rep from squats and add 1 rep to BBS each time until you get to 10 Jump Squats and 1 BBS.  Once you finish, hold plank until everyone finishes.

Circle up.

Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:

– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:

  1. Burpees
  2. Dry Docks
  3. Narrow Squats
  4. Diamond Merkins
  5. High Knees

Mosey to base of hill near the parking lot.

Merkin Hill
Run up and down hill doing the following:

  • Start at bottom of hill with 10 Merkins, run to top
  • Top of hill 9 Merkins, run to bottom
  • Bottom of hill 8 Merkins, run to top
  • Top of hill 7 Merkins, run to bottom
  • Bottom of hill 6 Merkins, run to top
  • Top of hill 5 Merkins, run to bottom
  • Bottom of hill 4 Merkins, run to top
  • Top of hill 3 Merkins, run to bottom
  • Bottom of hill 2 Merkins, run to top

Top of hill 1 Merkins, run to bottom.  Once you finish, hold plank until everyone finishes.

Circle up again in the parking lot for Mary.

 

MARY
American Hammers x20 IC
Hello Dolly x20 IC
Superman Swims x15 IC
Side Crunches, Rt. x20 IC
Side Crunches, Lf. x20 IC
Flutter Kicks x20 IC

 

COUNT-OFF & NAME-O-RAMA
34 PAX

 

COT/BOM
Our mission is simple, “Plant, grow and serve small men’s workout groups for the invigoration of male community leadership.”  I believe all of us want to be better leaders, and that’s good…but not enough.  Desire with out action changes nothing.  If we want to be better leaders, we need to lead!  In big ways, small ways and every way in between.  That is one of the many things F3 gives us, the opportunity to lead.  The opportunity to grow.  Again, opportunity changes nothing unless it is seized.  The more we practice leading the more confident we are when the opportunity arises.  Today, seize every opportunity to lead presented to you.  That is how HIMs do it!

 

ANNOUNCEMENTS
2nd F at SoKno Taco Cantina
Powell launch THIS SATURDAY!
3rd F event – Kid workout in Mechanicsville

Submitted by Cap’n Crunch