F3 Knoxville

Tag: Rainbow

FOUR CORNERS

THE SCENE: Cool and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm-up with some arm circles and tempo squats. Encouraged quality and form over quantity.
THA-THANG:
Jogged to the soccer fields where glow sticks were placed on the fours corners of the field and in the center of the field. One 2man team and one 3man team started at different corners. While one man did the following exercise, the other would sprint to the center and do 10 burps then sprint back to corner and trade places. Then the team would jog to the next corner. We did 2 full laps. We then jogged to the chapel where we did 25 reverent pew dips then 1 minute wall sit (x3). We then jogged back towards AO, sprinted the hill and finished with a merkin ring of fire. FOUR CORNERS in a nutshell….

  • Sprint to center of soccer field, (10 burpees), sprint back, Merkins until parter(s) finished the same. Jog to next corner.
  • Sprint to center (10 burps), sprint back, Squat jumps until partner(s) finished the same. Jog to next corner
  • Corners 3 and 4 were Single Leg Thrusters and Apollo Ohnos
  • Jog to chapel, 25 pew dips, 1 minute wall sit, 25 pew dips, 1 minute wall sit, 25 pew dips, 1 min wall sit.
  • Jog to AO, sprint the hill, finish with a merkin ring of fire

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
5 PAX, Rainbow, Ribbed, Crablegs, Gibbler, and Music City
CIRCLE OF TRUST/BOM:
Encouraged HIMs from Galatians 1, were Paul was speaking to the Galatians who had turned from, or distorted, the gospel of Jesus.. We need not be passive and allow our culture to distort what it means to be a man, husband and father. Most importantly, we don’t want to distort the gospel of free grace and salvation through faith alone. We must FIGHT for FAITH. We cannot be passively swayed by our culture / the world.

No Mosey, All Business!

THE SCENE: 64 & Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
COP:

  • SSH x30 IC
  • Tempo Squats x15 IC
  • Dive Bombers x15 IC
  • Diagonal Lunges x15 IC
  • Burpees x10 OYO
  • Baby Arm Circles Fwd x10 IC
  • Baby Arm Circles Bkw x10 IC

THA-THANG:
Everyone line up on the curb and get in groups of 3.

Triple Sprints
2 men at Cone 1 (orange cones) and 1 man at Cone 2 (orange cone).  One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone, stopping in the middle at the yellow cone to do 2 burpees.  Then man at Cone 2 runs to Cone 1 while other men do exercises.  First man now runs to Cone 2.  Rinse and repeat for 6 minutes.

Upper Body:
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Shoulder Taps / Superman Swims

Abs:
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Lower Body:
Cone 1 = Squats / Skaters
Cone 2 = Reverse Lunges / Side Lunges

10 count recover then circle up for the Accumulator.

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:
– Exercise 1: Burpees
– Exercise 2: Wide Merkins
– Exercise 3: Narrow Squats
– Exercise 4: Dry Docks
– Exercise 5: Jump Squats

Stay in circle, get on your 6 and get ready for some Mary

MARY:
4ct Flutter Kick x20 IC
4ct Side Crunches, Rt. x10 IC
4ct Side Crunches, Lf. x10 IC
4ct Flutter Kick x10 IC

COUNT-OFF & NAME-O-RAMA
43 PAX, 1 FNG – Drawstring

CIRCLE OF TRUST / BOM
Part of our growth is spiritual.  One observation YHC has made recently is that most men seem restrained and bored on Sunday mornings at church.  Rather than their faith igniting them, it seems to be hindering them from being who they are.  This is the exact opposite of God’s intent for us as men.  Our faith is not meant to fence us in, but fuel us for a life of impact and significance!  My faith informs me that there are no idle moments, everything has eternal significance.  Even the most mundane experiences, when viewed though faith have potential to be life-changing.  It’s about perspective.  It’s about seeing our lives as more than a quest for self-comfort and self-satisfaction.  It’s about seeing life as Jesus did…an adventure where we are part of something greater than ourselves.  We are meant to be life-givers, servant-leaders…HIMs!

Choose today to view your faith from the lens of what you give rather than receive.

MOLESKIN
It was a beautiful, clear, cool Monday morning and the PAX were out in force!  No mosey today, all business.  The men busted it for a solid 45 minutes and it was a great start to the week.  We also had a guest, cameraman from WVLT news was on site to get some video for a story they will be doing later this week.  No Sad Clown Is Safe!!!

ANNOUNCEMENTS
Alcoa/Maryville Launch – 10.14.17
Trucking to the Pound CSAUP – 10.28.17
GROWRUCK05 – 11.18.17

Submitted by Cap’n Crunch

The Agile Bear

THE SCENE
65 and Humid!

F3 Welcome and Disclaimer

THE THANG
COP
Arm circles IC 10 reps FWD then BKWD
Cherry Pickers IC 10x (4 Ct)
American Hammers IC 20x (4 ct)
Side-straddle hops IC 20x (4 ft)

Playground Shuffle 7/7/17 (3x)
7 bench jumps, 7 derkins, 17 Big boys
7 derkins, 7 big boys, 17 bench jumps
7 bench jumps, 7 big boys, 17 derkins

 

Agile Bear
Cardiac hill-run to spot 7 burpees, bear crawl to next curve 7 burpees, run/bear crawl to top and perform 17 of 1 exercise mosey to bottom start over and do the next exercise at top
-@top of hill:
17 mountain climbers
17 side straddle hops
17 squats
17 high knees
17 bicycles

Indian Moseys back to AO

COT
Number Off and Name-O-Rama

BOM
Live each day as they come and give every adverse situation up to the Lord. We do not know what each day holds and we cannot plan for everything. Each situation and event is given to us by the Lord and he provides us strength. Live each day at peace with what is going to happen

 

Muggy Friday

THE SCENE
Low 70s & muggy

F3 Welcome and Disclaimer

THE THANG
COP
Imperial Walkers IC x 10
Tempo Squat IC x 10
This/that/these/those stretches

Indian run toward the Asylum building

Cone course of 5 cones + steep hill.  3 laps around the course performing exercises at each cone.
Everything on a single count x 20 reps.
Rd1:  Hello Dolly , Diamond Merkins, Squats, Downhill bear crawl, Dive Bombers
Rd2:  Squat Jumps, American Hammers, Dry Docks, Burpees, Smurfjacks
Rd3:  Starjacks, Iron Mikes, Plankjacks, Box Cutters, Wide Merkins

Mosey back to hill beside AO

Battle buddy up & grab 1 CMU per pair.  Buddy A runs to top of hill and performs 10 Windmill Merkins while Buddy B does the following.
Rd1:  Curls
Rd2:  Overhead Press
Rd3:  Upright Rows

Pyramids.   10 reps of each exercise with a 10 pace bear crawl out & back between rounds.
Rd1:  Merkins
Rd2:  Merkins, Squats
Rd3:  Merkins, Squats, Big Boy Situps
Rd4:  Merkins, Squats, Big Boy Situps, Lunges

Final minute:  1 minute of Merkins

COT
Number Off and Name-O-Rama

BOM
Does your marriage serve as a witness for Christ?  How do you treat your wife…do you treat her as a daughter of God, just like you want to be treated as a son of God?  When other people look at your relationship with your wife do they see a picture of the gospel?

I recently watched a video series that revolved around these questions and it really impacted me.  The take home point was that I do indeed need to be looking at my marriage in light of eternity.  Instead of focusing on the benefits or frustrations I personally receive from my marriage, I need to put the focus on Christ.  Once I do that I become stronger and more purposeful in everything I do.  I no longer focus on how my wife has frustrated me, or made me mad, or how she doesn’t live up to stereotypical expectations.  Rather, I begin to view her as my partner for sharing the gospel.  Marriage is a perfect union that is a picture of how Christ loved the church and we should be using our marriages to bring glory to Him.

The Power of Three

THE SCENE
68 and Muggy

F3 Welcome & Disclaimer

THE THANG
COP
– SSH 25x (IC)
– Side Lunges 10x each leg(IC)
– Burpees x10 OYO
– Dive Bombers 15x (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)
– Burpees x10 OYO

Divide into 3 groups and mosey with your group to the specified area…
– Group 1: w/Woodshack to flag pole / pavilion area
– Group 2: w/Pfiffer to hill near parking lot
– Group 3: w/me (Cap’n Crunch) stay in parking lot

Group 1
Circuit Circus
Divide up and head to 5 Stations (in the pavilion area).  PAX perform the prescribed exercises at the station and then move clockwise to the next station.  Continue rotating until time is up.
– S1: 10 Burpees & 20 Reverse Pickle Pounders
– S2: 15 Superman Swims &20 4ct Flutter Kicks
– S3: 10 Chin-ups & 20 Prisoner Squats
– S4: LCS Shuttle (Lunge to 1st cone, Bear Crawl back to 2nd cone, Sprint to 3rdcone and back)
– S5: 20 Derkins & 20 Let Me Ups

When relieved by Group 3, gather together and mosey to the hill.

Group 2
CMU Back Blaster
Get with a Battle Buddy.  Battle Buddy 1 runs to top of hill, does 3 burpees then back down.  Battle Buddy 2 does 1 of 3 exercises while Battle Buddy 1 is running.  When Battle Buddy 1 gets back they switch.  Do rotate through the three exercises and repeat until time ends.

Exercises:
– CMU Press
– CMU Swing
– CMU Bent Over Rows

When you see Group 3 move, gather together and mosey to parking lot.

Group 3
Escalation
Partner with Battle Buddy of similar fitness level. There are six drills, each has an exercise to be completed on the spot and an exercise involving shuttle run of some type.  One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.

Each drill will be 1:45 with 20 seconds rest in between each set.

Drill Shuttle Exercise Exercise at the Cone
1 Sprint x2 Diamond Merkins
2 Bear Crawl Star Jumps
3 Lunges Burpees
4 Sprint x2 Carolina Dry Docks
5 Bear crawl Squat Jumps
6 Lunges Burpees

When time is up, gather together and mosey to flag pole/pavilion area to relieve Group 1.

Groups rotate until time is up

COT
Number off & Name-O-Rama

BOM
The opposite of manhood isn’t womanhood, it’s boyhood!  Our goal as HIMs is to always be moving forward own the road of maturity (RFP).  What F3 has taught me is that growth (physical, relational and spiritual) comes through challenge, consistency and comradery.

  • Physical: Take your DRP (Daily Red Pill)
    • Challenge – Get up and get out in the gloom!
    • Consistency – Daily
    • Comradery – the PAX
  • Relational: No lone ranger
    • Challenge – Reject passivity and engage with family, friends, co-workers and neighbors
    • Consistency – Daily
    • Comradery – the PAX
  • Spiritual: Luke 9:23, “And he said to all, ‘If anyone would come after me, let him deny himself and take up his cross daily and follow me.’”
    • Challenge – Obedience and faithfulness
    • Consistency – Daily
    • Comradery – the PAX and Jesus himself (“follow me”)

MOLESKIN
This morning we had a special guest from a local news affiliate.  He came to do an online piece on F3.  He asked if I thought I could get a good sized group out on a Wednesday morning at 5:30am…61 PAX including 3 FNGs answered with a resounding “HELL YEA!”  For me, this sums up F3 Knoxville.  Over the pas 18 months this PAX has set the bar and then surpassed it when it comes to heart, passion, and dedication.  They work hard, play hard and always have each other’s six.  There is absolutely no questions…I’m a better man for being a part of this PAX, and Knoxville is a better city due to what these men are doing in each other.