F3 Knoxville

Tag: Rusty

The Battle Buddy Beatdown

THA-THANG:

Buddy Circuit x3

  • Buddy Presses x10
  • Leg Throwdowns x15
  • Buddy Lat Raises x10
  • Buddy Derkins x15

Alternate between Buddy Carries and Wheelbarrows between stations.

Descending Cardio Ladder

  • 1:00 Sprint, Burpees, Sprint
  • :45 Burpees, Sprint, Burpees
  • :30 Sprint, Burpees, Sprint
  • :15 Burpees, Sprint, Burpees

8-Count Merkins x12

COUNT-OFF & NAME-O-RAMA
41 PAX
CIRCLE OF TRUST/BOM:
Choose lasting meaning over temporary happiness. Don’t make happiness and pleasure your aim in life. We do what is hard to get strong. We are strong to help carry others out of the depths.

ANNOUNCEMENTS:
4 AUG- 2nd F at the Anders

11 AUG- 3rd F at the Outlook

Be like a kid, be resilient

THE SCENE: Muggy n humid
F3 WELCOME & DISCLAIMER

yep, did that

WARM-O-RAMA:
Capri lap around the P lot while a couple rolled in late

sshx20 ic

squats x20 ic

merkins x20 ic

iron mikes x10 oyo

froggie squats x 10 ic

manmakers x 10

mr spectacular x 5 oyo
THA-THANG:
Suicidal 11s

  • 10 cones
  • 1 mr spectacular and suicide the 10 cones spread across the Parking lot
  • 2 mr spectacular and 9 cone suicide
  • Ascending and descending w both totaling 11
  • We got to 4 cones and 7 mr spectacular before time ran out as I wanted 5 mins of Mary

MARY:
Flutters x 20

lbcx 20

roll over for press ups x 5

roll back over for boxcutters x 10 ic

Cash out w ATM s
COUNT-OFF & NAME-O-RAMA
20 pax including 1 FNG . We also had an awesome dog that did the suicides w us!
CIRCLE OF TRUST/BOM:
Be like a kid and be Resilient! My family hiked Mt Leconte this weekend . My 3 boys , 7,10,11 did awesome and actually much better than I expected, especially my 7 yr old. Kids !! They are so resilient ! My 7 yr old , Evan , ended up hiking about 15 miles the whole weekend. I thought, for sure, he would be whooped. NOPE! He is so resilient and just bounced back like it was nothing. I will say he struggled a bit but I encouraged him to keep going and we even made up a song about Evan making it the top. He kept going even when it got tough for him. I love you Evan, Joseph and Christian. I especially love my wife Catherine for she might be the most resilient of all of my Fanily! Actually , I know she is.
MOLESKIN:
Basically, kids are resilient and with encouragement, they can do way more than they think. As adults, we are resilient of course but may not be as much as kids. Maybe we know too much! Let’s be resilient and encourage each other to push through the tough

aye !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Terra Firma Triple Decker

THE SCENE: Warm & muggy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Burpees OYO x 10
  • This/that stretch

THA-THANG:

  1. Mosey to the grass hills that lead up to the Asylum building.  It’s a 3 level tiered hill….placed 6 cones in a line up the hill.   PAX ran suicides up the hills to the cones doing increasing burpees at each cone.  2,4,6,8,10,12
  2. Mosey down the hill to the flat bowl for Pyramids
    1. Round 1:  10 Merkins, run the hill
    2. Round 2:  10 Merkins, 20 Squats, run the hill
    3. Round 3:  10 Merkins, 20 Squats, 30 LBCs, run the hill
    4. Round 4:  10 Merkins, 20 Squats, 30 LBCs, 20 Shoulder Taps (was supposed to be 40 but the Q was smoked!), run the hill
  3. Mosey back to the AO
  4. Paula Abdul bear crawl the parking spaces and do 5 squats each time you back up one space
  5. Paula Abdul running the parking spaces and do 5 squats each time you back up one space

MARY:

  • Box cutters x 30
  • Boat/canoe
  • Peter Parker
  • Run lap around parking lot
  • AMRAP squats

COUNT-OFF & NAME-O-RAMA

Walkabout, Ribbed, Pusher, Rusty, Slide Rule, Pringles, Cheatsheet, Dog Bite, Cosmo, Mogul, Hot Tub, Fabio, Capn Crunch, Bunny, Gibbler, Smalls, Woodshack, Umbro, Chaco, Pinkeye, Jenner, Strava (FNG), Waffle House, Carney, Bartman

CIRCLE OF TRUST/BOM:

Have the right perspective when things go wrong.  My A/C went out in my house and it’s going to be expensive to fix.  While I don’t like spending a ton of money unexpectedly, it’s not the end of the world.   My family still has a roof over their head, clothing on their body and food to eat.  As leaders in our home we need to remember that our wives and kids are looking at us to see how we handle adversity.  We need to show them that they are the priority, not material possessions.

 

MOLESKIN:

ANNOUNCEMENTS:

Soot Summer Special

THA-THANG:

3 Rounds of Four Stations (Dealer’s Choice between station):

  • Push-up Ring of Fire
  • Medicine Ball Chest Pass + Burpee Chain
  • Squat Ring of Fire
  • Exercise Dice

1 lap Indian Lunges around parking lot

COUNT-OFF & NAME-O-RAMA
28
CIRCLE OF TRUST/BOM:
Deny Yourself (What you feed grows, what you starve dies), Pickup your cross daily (Think Vertically, not horizontally), Follow Jesus (Faith without works is dead)

Monday Funday

THE SCENE
67 and Muggy

 

Welcome & Disclaimer

 

THE THANG
COP

  • SSH x30 (IC)
  • 4ct Diagonal Lunges x15 IC
  • 4ct Windmill Merkins x10 IC
  • 4ct Tempo Squats x12 IC
  • Arm Circles Forward x12 IC
  • Arm Circles Backward x12 IC
  • Run two loops around the parking lot

Mosey to curb and line up.

 

Jelly Legs
Start at one side of the parking lot.  Perform the following:

  • R1: Hold squat position for 10 count, perform 10 squats, run to the other curb, do 2 Burpees, run back
  • R2: Hold squat position for 20 count, perform 20 squats, run to the other curb, do 2 Burpees, run back
  • R3: Hold squat position for 30 count, perform 30 squats, run to the other curb, do 2 Burpees, run back
  • R4: Hold squat position for 40 count, perform 40 squats, run to the other curb, do 2 Burpees, run back
  • R5: Hold squat position for 50 count, perform 50 squats, run to the other curb, do 2 Burpees, run back

Line up in four separate lines.  Each group mosey to the far parking lots and to one of four cones set up in the corner.

 

Four Corners
Spread out to 4 cones.  Alternate exercises at the cones for set time. When time is done, counter-clockwise to the next cone. Rinse and repeat.

  • Cone 1: Dry Docks x15 or x25 & Narrow Squats x15 or x25
  • Cone 2: 4ct Flutter Kicks x15 or x25 & Star Jumps x15 or x25
  • Cone 3: 4ct Shoulder Taps x10 or x15 & Reverse Lunges (each leg counts as 1) x10 or x15
  • Cone 4: 4ct Hello Dolly x15 or x25 & Smurf Jacks x15 or x25

Round 1: 60 seconds at each station
Round 2: 45 seconds at each station

Mosey to the hill near the SP.

 

Cash Out
Merkin Hill
Run up and down hill doing the following:

  • Start at bottom of hill with 10 Merkins, run to top
  • Top of hill 9 Merkins, run to bottom
  • Bottom of hill 8 Merkins, runt to top
  • Top of hill 7 Merkins, run to bottom
  • Bottom of hill 6 Merkins, runt to top
  • Top of hill 5 Merkins, run to bottom
  • Bottom of hill 4 Merkins, runt to top
  • Top of hill 3 Merkins, run to bottom
  • Bottom of hill 2 Merkins, runt to top
  • Top of hill 1 Merkins, run to bottom

Circle up for Mary.

 

Mary
4ct American Hammers x20 IC
Rt Side Crunches x20 IC
Lft Side Crunches x20 IC
ATMs

 

COT
Number off / Name-0-Rama (40 PAX, 3 FNGs – Petro, Chaco and Fullstack)

 

BOM
“Honorable men refuse to wallow in the small and the bitter.
Honorable men refuse to hate life because something once went wrong.
Honorable men don’t build monuments to their disappointments, nor do they let others brand them and curse them to their destruction.
Honorable men seek out the highest definition of their lives, the nobler meaning granted by heritage, by their ancestors’ dreams and their parents’ hopes.
Honorable men cry out to God until curses are broken and a grander purpose is achieved.
Honorable men don’t settle for lives of regret.”

Stephen Mansfield, “Mansfield’s Book of Manly Men”

As we push ourselves physically each week it is important to remember that we must also be pushing ourselves mentally, emotionally and spiritually…to grow as HIMs.  Physical fitness is important, but character, virtue, integrity and leadership are paramount.  Our world is starving for men with these characteristics.  Men of honor who live beyond themselves.  Men who are life-givers, not life-takers.

I believe there is a direct correlation between strenuous physical exercise and the strenuous pursuit to live a life of honor, integrity and impact.  Both take effort and focus. Both take intentionality, consistency and daily commitment.  Both are met with resistance from the status quo and my own passivity.  Both can’t be pursued alone and require me to surround myself with like-minded men who inspire, encourage and challenge me along the journey.

Each morning in the gloom we have an opportunity to experience these AND be these things for the men on our left and right.  Iron sharpen iron. This is what it means to wear the “F3”.