F3 Knoxville

Tag: Rascal

Hump Day!

THE SCENE
57 degrees, cloudy with a hint of Gloom at the Asylum

Welcome and Disclaimer

THE THANG
COP
Squats x15
Pickle Pounders x10 just for Pickle!
Ratchett Effect x30 front and x30 sideways
Monkey Humpers x20 OYO (Crowd Pleasers)

Line Up at the end of the parking lot and partner up!

Super 21
1 BBS, run to the other side, Merkin.  Add one rep each round to 21. Total reps = 231 of each.

MOSEY to the Pavilion for Bring me up Sally Challenge

Sally Challenge
While Partner 1 does Bench pull ups to the song
Partner 2 wall sits encouraging his partner
Both partners ended up toasted!

With only one minute left, we had to get some Dolly’s in!

Abs
Dolly x10 IC
Iron Cross on the 10 count by Edit
Finished with “Never Cross Dolly” x 10. (IRON cross while doing Dolly)

COT
Number off and Name-o-rama

BOM
Loving F3 and the F3 Knoxville Pax with what they bring to the table each day we meet. Being committed, being intentional, being authentic, holding plans loosely ,etc..ALL comes back to “Chasing the Lion”

Just Keep Moving…

THE SCENE
64 and Clear

Welcome & Disclaimer

THE THANG
COP

  • SSH x 21 (In silent cadence in memory of Speedbump, his soccer number was 21)
  • Imperial Walkers x17 (IC)
  • Merkins x17 (IC)
  • Toy Soldiers x20 (IC)
  • Arm Circles Forward x17 (IC)
  • Arm Circles Backward x17 (IC)

Mosey to parking lot on other side of playground. Partner up in teams of 3

Full Body Sprints
2 men at Cone 1 and 1 man at Cone 2. One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone. 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 8 minutes.

Upper
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Wide Merkins / Dive Bombers

Mosey to street area between parking lots

Abs
Cone 1 = Big Boy Twists / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Mosey to the bottom of the hill near the parking lot

Lower
Cone 1 = Russian Dead Lifts / Lunges
Cone 2 = Narrow Squats / Reverse Lunges

Mosey to parking lot and circle up

Cash-Out
Partner up. Partner 1 does 10 burpees while Partner 2 holds plank. Switch.
Rinse and repeat 6x (Total burpees = 60).  Had to audible due to time.

COT
Number off and Name-O-Rama

BOM
Element of Authentic Manhood – Stewardship.
Matthew 25:14-30.  We are stewards of all we have, not owners.  Ownership implies that we are the center, stewardship reminds us that we have to give an account what we have been given.  Not just our resources and talents, but our relationships.

MOLESKIN
The PAX came ready to work and crushed it this morning.  Lot’s of good mummblechatter, great way to end the week and prep for the weekend!

No Jokes…Just Work!

THE SCENE
58 degrees and damp

Welcome & Disclaimer

THE THANG
COP (5 min)

  • SSH 25x IC
  • Diagonal Lunges 12x IC
  • Dive Bombers 10x IC
  • Imperial Walkers 15x IC
  • Arm Circles Forward 15x IC
  • Arm Circles Backward 15x IC

ATMs
All done in order with no rest (without leaving plank position)

  • 15 Alternating Shoulder Touches (4-count IC)
  • 10 Tempo Merkins (4-count IC)
  • 10 fast Merkins (single count IC)

Rinse and repeat 3X then run the hill and touch gate.

Line up on the curb and partner up.

No Pain No Gain Sprinters – Parking Lot (20 min)

  • Battle Buddy 1 performs 20 BBS while Battle Buddy 2 holds their feet in a plank position.
  • Battle Buddy 1 switches to Wide Merkins while Battle Buddy 2 sprints to a cone and completes appropriate burpees and sprints
    • 1st cone = 5 Burpees
    • 2nd cone = 10 Burpees
    • 3rd cone = 15 Burpees
  • Battle Buddy 2 then performs the progression.
  • Rinse and repeat until time.

Mosey to covered area

Let Me Ups / Jumping Squats
Let Me Ups 30 sec, 10 count
Jumping Squats for 30 sec, 10 count
6X of each exercise

Abs
Hello Dolly 20x IC
Superman / Bananas IC
Lance Armstrongs 20x IC

COT
Number-O-Rama & Name-O-Rama, 1 FNG – 2 Stroke

BOM
Manhood is more than being male, it’s about how we do life.  Men are life-givers, not life-suckers.  One problem is when asked, most men can’t give a clear and concise definition of what it means to be a man.  Almost 13 years ago YHC learned a definition of manhood that not only stuck, but has guided me and I am now seeking to impart to my boys.  The definition consists of 4 simple maxims:

Real Men…Reject passivity, accept responsibility, lead courageously and expect a greater reward (God’s reward)

We were created for impact, to bring life to the situations and relationships we find ourselves in.  Today is a new day…don’t memorize the definition, LIVE IT and go be a HIM in your world!

MOLESKIN
Some mornings are tougher to get to the AO than others…this one was tough for YHC.  But as soon as I got there it felt like home and I couldn’t imagine being anywhere else!  The PAX showed up and did the hard thing, and we all got better…AYE!

Manic Monday

CONDITIONS
54 degrees and clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hops x15 (IC)
Rockettes x15 (IC)
Mountain Climbers x15 (IC)
Arm Circles Forward
Arm Circles Backward x15 (IC)
10 Burpees OYO

Mosey to Playground

Elevens on Playground
Start with 10 Super Mario’s and 1 Derkin, then 9 Super Mario’s and 2 Derkins, etc.
Everything =11 until 1 Super Mario and 10 Derkins

Mosey to parking lot. Partner up and grab a coupon

Ladder Suicides with Partners
Partner runs to each cone and does exercise. 1 exercise at first cone, 2 at 2nd, 3 at 3rd and so on. Exercises- Merkins, Jump Squats, Diamond Merkins

Partner waiting on the baseline does shoulder exercises with Coupons- x10 (3 sets total)
Exercises- Zombies, Angels, Shoulder Presses

Mosey to top of Cardiac Hill with Coupons

Cardiac Hill
Run up Cardiac Hill twice while doing AB exercises at each corner. First time 20 Reps, second time 15 reps.
Corner 1 – Inclined Big Boy Situps
Corner 2 – Pickle Pounders
Corner 3 (Below Hill) – Heel Grabbers
Corner 4 – Flutter kicks at the top of hill- (IC)

Mosey back to parking lot

Pickle Pounders x15 (IC) led by Pickle

COT
Count off and Name-O-Rama

BOM
Matthew 16:24-26 – Christ made the ultimate sacrifice in leaving his Heavenly throne and coming down to die on a cross to save us and give us true life in him. In response through our loving relationship with him, we are called to sacrifice ourselves and live for him above all. Everything else in this world will never be enough no matter much it tells us it will be. It will never satisfy or fulfill us. Christ is the only thing that can. By sacrificing ourselves to live in Christ in our new selves, we are given the ability through Christ to sacrifice ourselves in relationship with our families, friends, classmates, co-workers, and to share Christ by doing so. So let us not choose our on way or ourselves but choose the way of Christ. This is part of the core of being HIM (High Impact Man)!

MOLESKIN
The PAX took Monday morning by storm. They worked their tails off and never stopped moving. The encouragement from the PAX this morning was phenomenal, pushing each other and affirming the Q’s by their words and efforts. Running Cardiac Hill together is always great times with the PAX, conquering the feat together and encouraging one another at the top. Great effort to start the week!

Bandwagon and Goose (submitted by Cap’n Crunch)

Get Up Offa That Thing!

CONDITIONS
32 degrees and clear

Welcome and Disclaimer

COT
– Side Straddle hop x30 (IC)
– Forward Arm Circles x30 (IC)
– Mericans x15 (IC)
– Squats x30 (IC)
– Ice Skaters (each leg) x15 (IC)

THE THANG
“Get Up Offa That Thing”
Do a burpee every time the songs says “Get up offa that thing!”

Indian Run to the Joe Hendricks Stairs. Line up single file on the stair

Calf Party
– x15 normal, x10 quick normal calf raises
– 1 run up the stairs
– x15 normal, x10 quick wide stance calf raises
– 1 run up the stairs
– x15 normal, x10 quick narrow stance calf raises

Partner up with the person across from you.  This is your battle buddy.  Run back with your partner to the parking lot and line up, pick up two coupons a piece on the way.

Partner Exercises
– x30 Plank High fives
– x20 Plank Push ups
– x20 Plank Push ups
– x10 Partner Pull ups
– Wheelbarrow Suicides with a push up 4 lines
– Crabwalk Suicides 4 lines

“Papa’s Got a Brand New Bag”
Squats to “Papa’s Got a Brand New Bag,” holding a squat in between guitar riffs

Abs
– Scissor V-ups x15 (IC)
– Up and Down V-ups x15 (IC)
– In and Out V-ups x15 (IC)

COT / BOM
Name-O-Rama

Quickbooks (Submitted by Cap’n Crunch)