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.
