F3 Knoxville

Tag: Roadshow

Peaks, Valleys and the Long Mosey

The Theme: A Tour of Lakeshore’s Peaks and Valleys

The Scene: 27 degrees, clear with a hint of Gloom!  After a great call by Cap’n Crunch to call off the Saturday workout due to snow, the men of F3 Knoxville were in withdrawals for 2 days. We wanted to get better together so 60, yes 60 men showed up this morning for a leg day beat down! Spirits were high, mumble chatter was loud!

THE THANG
COP
Disclaimer straight into a 60 man 2.5 mile mosey with stops along the way…AYE!

1st Stop
At Mt. Everest. IC and timed Imperial Squat Walkers.
Continue run, but backwards up a short straight hill, then forward mosey.

2nd Stop
Back Lot parking lot for some Duck Walk mixed in with Frog Jumps.
Continue the mosey mixing in some Lunge Walks and Backward Lunges mixed in.

3rd Stop
Right before Cardiac Hill, 2 minutes of as many Big Boy Sit ups as you can.
Cardiac Hill was next but not without going up the hill backwards halfway for a good thigh burn.

Mosey Back to the AO, total travel 2.5 miles!

ABS
Boxcutters x15 (IC)
Reverse Pickle Pounders x 20 (IC)

COT
Name O Rama: 60 PAX with 8 FNGs

BOM
Choices and Consequence: Everyday, we make choices, big or small. With Choices you have consequences, good or bad. With F3, I made a choice to get up early, be with my F3 brothers and work hard. The consequence became much greater than fitness. It has given me fellowship with men that I would probably have never met if not for F3 and has taught me to challenge myself more in all facets of life, including faith. What do you choose?

Full Body Throw Down

Conditions: 20 and clear

THE THANG
COP
SS hops x100 (IC)
Forward Arm Circles x50 (IC)
Reverse Arm Circles x50 (IC)
Squats 4 sets of x25 (IC)
Lunges 4 sets of x25 (IC)
Imperial Walkers x20 (IC)

PAX divided into two teams.  One team headed to the pavilion, the other stayed in the parking lot.

Upper Body Blast – Pavilion
Everyone grabs some space on a picnic table.  We have 10 rounds of 30 seconds of exercise then 30 seconds of rest after each exercise.  The exercises were:
– Decline Merkins
– Step ups
– Decline Diamond Merkins
– Step ups
– Decline Wide Merkins
– Step ups
– Incline Merkins
– Step ups
– Dips
– Step ups

Abs & Cardio – Parking Lot Suicides
Divide into teams of 2.  One person runs parking lot suicides while the other does ab work or a total of 3 rounds.
1st round = BBS, 2nd round = Crunches, 3rd round = Hello Dollies

Abs
Iron cross – All PAX holds position until the last man drops!

COT
Name O Rama 34 PAX including FNGs – Jenny, Lulu, Doogie, Cauliflower and Funnel Cake

BOM
Crawdad

MOLESKIN
Another cold morning for the hump day grind.  Mummblechatter was high and it was great to have 5 FNGs come out to get better.

Atomic Back Day

Conditions
15 degrees, clear and COLD

Disclaimer and recognize FNG’s

THE THANG
COT
Twist and Pivot x30 (IC)
Alternating Shoulder Touches x20 (IC)
Press Jacks x30 (IC)
Carolina Dry Docks x15 (IC)
Smurf Jacks x20 (IC)
2 Laps around the parking lot

Mosey to pavilion and partner-up

Park Bench Super-sets
5 Min Alternating between partners

  • PAX # 1 Picnic Table Rows X 10
  • PAX # 2 Bench Hops / Step up X 10

Mosey to paver pile and get 2 coupons then back to parking lot with coupon over your head

COT #2
11’s w/ Coupons

  • Reverse Flys – 10 Flys
  • Star Jumpers – 1 Star Jumper

Bring Sally Up
Bring Sally Up – Merkins on Coupons to “Bring Sally Up”

Mosey to the bottom of the hill with coupons

Dora 1-2-3
Partner up again.  One man runs the hill while one man does the following exercises.  Continuous count between partners:

  • 150 Bent over Rows with Blocks
  • 150 LBC’s
  • 150 Squats with Block – modify as needed

Aborama
Peter Parkers – Q led
Hello Dolly – x20 (IC)
Flutter Kicks – x20 (IC)
Not so Lazy Boys – Q led

COT
Name O Rama

BOM
 Taking initiative in third F (Romans 12:2)

MOLESKIN
It was cold, but the PAX showed up in force!  Great workout, great BOM, great way to start the week.

Thoughts from the BOM…

Like many of you since I started coming to F3 I have hated to miss.  I have worked out off and on my whole life but have never really been as committed to anything as I have F3. This is a truly unique community and I do believe that men need to be challenged, pushed, and accountable to one another.

What I have discovered about myself is that in order to be here and get the most out of it I have to be very intentional about my preparation.  We don’t just roll out of bed and show up.

  • I go to bed a little earlier
  • I have fewer early meetings on the books
  • And now we know the cap n’ lays out his clothes the night before

But it is worth it because we have more energy for our families, our wife’s and our jobs.  Not to mention the physical improvements that are being made. The improvements on the December Challenge in the spreadsheet are significant.

So think back to what you were doing before F3? The lack of doing something was having just as much of an impact just not in a positive way. For me I have realized anything that you want grow or do better at you have to be intentional. I ask myself am I being as disciplined and intentional in the other areas of my life. What I have been thinking the most about lately is the my faith.

I want to share a verse that has helped encourage me to be more intentional around growing my faith. Romans 12:2, “Do not conform to the ways of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what Gods will is – His good, pleasing, and perfect will.”

To me this comes down to having an active or a passive faith.  Every day we make decisions for our families, for our jobs, and for ourselves, sometimes without even thinking about it. Unless we have an active, intentional faith where we are seeking God’s will many of these decisions are influenced more by the world.  We have developed discipline and have been intentional in improving ourselves with the First F and I believe God is encouraging us to have this same focus on our faith.

I would encourage us all to be more intentional this week on the third F and seek God’s guidance in the smallest of decisions and see the difference he can make.

Proton (submitted by Cap’n Crunch)

We don’t stop when we’re tired, we stop when we’re done!

Conditions – 48 and clear

THE THANG
COP
Side Straddle Hops – x20
Dive Bombers – x10
Imperial Walkers – x20
Arm Circles Forward – x10
Arm Circles Reverse – x10
2 Laps around the parking lot

Mosey to sidewalk along the long side of the parking lot

Suicides (done the long length of the parking lot)
Run to first cone – x10 Diamond Merkins
Run to second cone – x10 Reverse Lunges (each leg)
Run to Third cone – x10 BBS
Rinse and repeat for 10 minutes non-stop

Mosey to softball field and bleachers

Bleachers
Step up to the first step and perform an air squat, then to the next step and perform an air squat and so on all the way to the top. Turn around and step down and perform an air squat with each step all the way down.  At the bottom, 5 jump squats.  Rinse and repeat for 5 minutes non-stop.

Mosey over to parking lot

Countdowns: 10 to 5 to 10
Start with 10 merkins then roll over and do 10 4 ct. flutter kicks.  Roll over to your stomach and do 9 merkins then roll over for 9 4ct. flutter kicks all the way to 5 reps each.  After 5 reps, do 6 merkins, then 6 4ct. flutter kicks increasing one rep back up to 10.

Abs: Dealers Choice
Department Stores (2nd floor = full plank, 1st floor = 6 in plank, Basemen = chest on the ground, arms and legs up) – Ratchet at his discretion
Froggy Crunches – x15 – Quickbooks
Throwdowns – x10 each – Tea Party
Hello Dollys – x15 – Roadshow

COT
Name-o-Rama
3 FNGS – Boulder, Extraction and I-Beam

BOM
YHC shared a reflection on Psalm 90:12, “teach us to count our days.”  We are passing away, but the impact we can have on those we love, our neighborhood and city is eternal!

MOLESKIN
Inspired! That’s how YHC feels leaving #TheAsylum every morning.  Just over a month ago most of these men didn’t know each other, and to now see and hear them pushing and encouraging each other to get better…what other word can I use but inspired.

The PAX in Knoxville came out this morning and a crushed a non-stop 45 minute workout and a few even stayed after for an OTB 2 mile run. Each man gives his all for the man to his left and to his right, and that’s what it’s all about. Knoxville will never be the same!

Strength and Honor,
Cap’n Crunch

All-American Workout; UT Bowl Week Edition…

Conditions: 64 degrees, foggy.  Rain commenced 30 minutes into workout

THE THANG
F3 disclaimer
Welcome to the FNG’s

Warm Up
Side Straddle Hop x 20
Calf raises x 20
Squats x 20
Imperial Walkers x 15
Arm circles forward x 20
Arm circles reverse x 20
Tour of the parking lot; mosey over to brick pile for two coupons and return to parking lot

Introduction of 1st All-American: Peyton Manning #16…chest emphasis
Elevated merkins on coupons x 16
Unbalanced merkin; left side x 16
Unbalanced merkin; right side x 16
Chest flies with coupons x 16
Chest press with coupons x 16
Diamond merkins x 16
Carolina Dry Docks x 10

Mosey back to brick pile to return coupons; mosey to hill

Introduction of 2nd All-American: Reggie White #92…leg and core emphasis
PAX paired up for 9 runs up the hill with 2 burpees at the top; alternating turns with non-running partner doing squats at the bottom of the hill.  Planks by finishers until all PAX completed activity

Mosey to pavilion

Introduction of 3rd All-American: Johnny Majors #45…leg emphasis
Step ups on bench x 40 plus 5 depth charge squats (total 45 reps)

Introduction of 4th All-American: Eric Berry #14…arm and leg emphasis
Tricep dips off the bench x 14
Lunges x 14
And to commemorate Eric Berry’s epic recovery from cancer to return to the 2016 Pro Bowl, the PAX participated in a bear crawl back to the parking lot

ABS: Dealer’s Choice
Hello Dolly x 25 IC by Barbie
Not So Lazy Boy by Dimples
American Hammer/Russian Twist x 25 by Bandwagon

COT led by P-nut
Name-o-Rama
Short talk on what it takes to be an All-American by P-nut

BOM led by P-nut

MOLESKIN
This PAX showed up early and ready to work. Lots of positive mumblechatter from these men as spirits were high. The rain in the later portion of the workout seemed to energize the PAX. There was an inspiring testimony given by a F3 brother visiting from Greenwood, South Carolina (Pot Hole) which ended the workout on a high note.

This PAX knows how to work. Looking forward to seeing what the new year brings for this engaged PAX.

Strength and Honor,
P-nut (Submitted by Cap’n Crunch)