F3 Knoxville

Tag: Roadshow

Gone in 60 Seconds

THE SCENE
90 degrees and balmy

F3 Welcome and Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Squat                          ICx15
Baby Arm Circle        ICx15
Reverse Arm Circle   ICx15
Imperial Walkers      ICx10
Merkins                      ICx10

Grab coupons and circle up

Gone in 60 Seconds
Overhead Press         As many as you can in 60 seconds
Weighted Squats       As many as you can in 60 seconds
Curls                           As many as you can in 60 seconds
Weighted Squats       As many as you can in 60 seconds
Lie on the ground; chest flies As many as you can in 60 sec
Weighted Squats       As many as you can in 60 seconds

Return coupons and run to the base of Route 66 starting point; at end of each round PAX members were to run two flights of stairs up the hill back to the starting point.

Route 66
Round 1-        Burpees; run up stairs
Round 2-        Squats; run up stairs
Round 3-        Merkins; run up stairs

Mosey back to the AO

Ab-O-Rama
Boat-Canoe    led by Edit
Box Cutters    ICx15 led by Sleeveless

COT
Number off and Name=O-Rama

P-nut thanked everyone for coming to POST on a hot, humid, sunny afternoon. He talked about how good it was to experience the fellowship of a small group…groups like today. He was able to engage with most everyone in the PAX in a meaningful way- and it encouraged him to know that there were brothers committed to help each other get better.

BOM
P-nut took prayer requests, including: sympathy for a death of an acquaintance of Timberlake, cancer relief for a friend of Hooker, praise for Sleeveless as he’s found a place to live in Dallas and thanksgiving for the upcoming marriage of Beyonce.

MOLESKIN
The PAX came ready to sweat. Even as the temperatures soared, the mumblechatter and conversation was free-flowing and positive. A great end to a great day.

Remember (21)

THE SCENE
65 and Foggy

Welcome and Disclaimer

THE THANG
COP [Gus & Cap’n Crunch]
SSH x21 (IC)
Imperial Walkers x21(IC)
Dive Bombers x21 (IC)
Arm Circles Forward x10 (IC) & Backward x11(IC)

Partner up with a Battle Buddy for the duration of the workout.

Mosey to flag pole between the baseball fields.

Team RWB – 21 Guns [Gus]
21 minutes AMRAP
– 400 meter run (from flag pole to far baseball field and back x2)
– 9 Pull-ups (in dugouts)
– 21 pushups (on sidewalk near dugout)
– 21 box jump (on picnic tables under the covered area)
– 15 burpees (at the flag pole)

Mosey to front of Lakeshore Park, first parking lot.

Runs and Rounds [Cap’n Crunch]
Gather in the parking lot. We will do 6 rounds of 1 minute sets of exercises building in a pyramid fashion (i.e R1 = 1min of 1 exercise, R2 =2 min of 2 exercises, R3 = 3min of 3 exercises, etc.). After each round, run to the far tree (app 45 yards) and do a burpee corresponding to the round you are on then run back.

R1: Pikes
R2: Pikes, Narrow Squats
R3: Pikes, Narrow Squats, Lance Armstongs,
R4: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins,
R5: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges
R6: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges, 4ct Flutter Kicks

Total time = 21 minutes
Total burpees = 21

Mosey across the street to East Tennessee Veteran’s Memorial Cemetery

COT
Number off & Name-O-Rama

BOM
G6 shared about the Tomb of the Unknown Solider.  He then prayed and we ended with Taps.

MOLESKIN
31 PAX including 1 FNG came out to a gloomy Asylum to get better and honor the men and women who have fallen in battle.  We took on the Team RWB 21 Guns challenge and added some more for good measure (if it doesn’t challenge you it won’t change).  The highlight of the morning was moseying to the East Tennessee Veteran’s Memorial Cemetery.  We made our way to the top of the main hill and circled up for the COT.  Men who have lost friends and family during battle shared their names, branch of service.  We then had our PAX’s own Wardaddy G6, himself retired Air Force, share during the BOM and lead us in prayer.  We ended our time with a moment of silence and the playing of Taps.

It was a great morning.  As men arrived a thick fog settled over the park and it set the mood perfectly.  This was a special morning.  The men went hard and no man was left behind…just as it should be.

Making Changes

THE SCENE
79 degrees and hot

WELCOME AND DISCLAIMER

THE THANG
COP
Side Straddle Hops IC x 15
Toy Soldiers IC x 15
Merkins OYO x 10
Prisoner Squats IC x 10
Baby Arm Circles IC X 10 and Reverse

When Burpees Become Easy
Everyone grabs 2 coupons (pavers)
Mosey to hill heading towards the Asylum from AO

11’s with Man Makers (pushup then row each paver) at the Bottom of the Hill and Burpees at the top

Mosey through field to shade

Pyramid
5- Diamond Merkins
10- Wide Leg Hop from Stationary Position
15- Curls w/ Pavers
20- Pickle Pounders
25- Mountain Climbers

Rinse and Repeat 3 times

Mosey to field and partner up
DORA
50 shoulder press w/ pavers while parter runs through field to top of the hill, the other partner does shoulder presses

Recover

COT
Number off and Name-O-Rama

Great to see Pablo and Shakespeare back out with us!

BOM
To have an impact, to show love, to teach someone we must first desire to change ourselves daily. Four ways to grow:

  1. Physically (F3, Eating Healthy etc.)
  2. Intellectually (reading, continuing education classes)
  3. Spiritually (praying, reading scripture)
  4. Socially (having community, 2nd F)

MOLESKIN
The PAX really pushed it today and it was a hot one. After this workout it is a necessity to bring water on these hot afternoons. There was some great mumble chatter throughout the workout and after the 11s everyone was talking about how they were looking forward to doing burpees. With a PAX of 8, it makes it easy to hold each other accountable during the workout and encourage one another to push through it. It felt like we were being attacked by sweat it was so hot and humid.

Desert Storm

THE SCENE
77 and Sunny

WELCOME AND DISCLAIMER

THE THANG
COP
Side Straddle Hops IC x 15
Imperial Walkers IC x 15
Burpees OYO x 10
Baby Arm Circles IC X 10 and Reverse
Squats IC x 15

Desert Storm
Everyone grabs 50lb sand bag and mosey to Cardiac Hill (1/4 mile,straight up)
4 Laps up and down while carrying sand bag (as the crow flies)
25 pushups at the top of each lap for a total of 100
When finished with 4th lap stay at the top

Mosey on trail with sand bag almost a half mile to Everest

15 Burpees OYO at bottom of Everest

Run/Walk/Get up it however you over Everest and return to AO

COT
Number off and Name-O-Rama

BOM
1 John 2:15-17
Don’t love the world’s ways. Don’t love the world’s goods. Love of the world squeezes out love for the Father. Practically everything that goes on in the world—wanting your own way, wanting everything for yourself, wanting to appear important—has nothing to do with the Father. It just isolates you from him. The world and all its wanting, wanting, wanting is on the way out—but whoever does what God wants is set for eternity.

 

MOLESKIN
The PAX really pushed it today carrying around the 50lb sandbags. There will be some sore shoulders in the morning with all the mumblechatter/complaining (cough cough Edit) we heard during the workout. It is always good to hear questions like, “are you serious?” while giving instructions for the next exercise. This just means we are doing it right and all the PAX from the workout today would agree that we pushed ourselves hard to make ourselves better.

 

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!