F3 Knoxville

Tag: Salmon

HIIT Madness

THE SCENE
72 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Twist and pivot x15 IC
Tempo squats x15 IC
Cherry pickers x 10 IC
Mountain climbers x20 IC
Merkins (cadence) x20 IC
Two laps around parking lot
HIIT
4 exercises for 30 seconds a piece:
SSH
Heisman
Butt kicks
High Knees
1 minute break
Rinse and repeat two more times (x3 total)

Next set:
Vertical mountain climbers
Mummy kicks
3 step Heisman
In and Outs
1 minute break
Rinse and repeat two more times (x3 total)

Station Work
Get a Battle Buddy to encourage and push the other man.
S1: 50 pound weight plate push in parking lot,
S2: Picnic pavilion for 30 second wall of fire,
S3: Dugout for 10 pull-ups (if not pull-ups, coupons placed near by for reverse fly),
S4: Playground for 10 burpee boxes:  normal burpee but on jump, jump up on to playground bench.

AMRAP until Q calls time

Mary
Flutter kicks x20
Big boy sit ups x20

COT
Number Off & Name O Rama
BOM
Together as a PAX, holding each other accountable, we are stronger together, arm in arm at BOM, at F2’s, stronger together being pushed versus doing cavework or fernwork telling yourself you can do one more set, one more lap, etc.  The men of our PAX help with that extra push to help us each get more fit physically and mentally.

Circuit Circus

THE SCENE
71 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Dive Bombers x15 (IC)
Big Arm Circles Forward x10 (IC)
Big Arm Circles Backward x10 (IC)
Michael Phelps x10 (IC)
Diagonal Lunges x20 (IC)
Run 1 lap around parking lot

Mosey to flag pole near covered area

Circuit Circus
Divide up and head to 5 Stations
S1: Let Me Ups / Box Jumps
S2: Carolina Dry Docks / Burpees
S3: Spiderman Pushups / Iron Mikes
S4: Pull-ups / Jump Rope
S5: Shuttle Run (run to first cone, 3 burpees, run to second cone, do 6 burpees)

Complete 3 rounds of all 5 stations,
R1: 120 sec at each station (change exercise at 60 sec except for shuttle run)
R2: 90 sec at each station (change exercise at 45 sec except for shuttle run)
R3: 60 sec at each station (change exercise at 30 sec except for shuttle run)

Mosey to parking lot for abs.

Abs
Flutter Kicks x30 IC
Crunchy Frog x 10 IC
BBS x20 IC

COT
Number off and Name-O-Rama

BOM
1 Corinthians 16:13-14
Be watchful, stand firm in the faith, act like men, be strong.  Let all that you do be done in love.

MOLESKIN
It was another muggy morning, but the PAX embraced the suck, put in the work and got better.  Good job men!

 

Cinder-block Baptism

THE SCENE
78 and Humid

Intro and Disclaimer

THE THANG
COP
SSHs x15 IC
Imperial Walkers x15 IC
Cherry Pickers x10 IC
Toy Soldiers x15 IC
Baby Arm Circles Forward/Backward x10 IC
These Right Here and Those Over There
Slow Merkins x10 IC

Number off 1 to 4. Each PAX grabs CMU and mosey to selected corner of parking lot.

Parking Lot Stations
Each corner is a different station, and each PAX will run with CMU to next station until time is called.
St1: 10 Blockees + 10 CMU Swings
St2: 10 CMU American Hammers + 10 CMU Shoulder Presses
St3: 10 Dive Bombers + 10 CMU Vertical Rows
St4: 10 CMU Back Rows + 10 Big Boy Sit Ups

After time is called, PAX circle up at the center of the parking lot.

PAX performs Colt 45 OYO. Mosey to Cardiac carrying CMU.

Cardiac Stations
PAX will bring CMU to each station and perform the following:
At the bottom, x10 CMU Squat Jumps
After first turn all the way to second turn, CMU Lunges
At second turn, x10 Star Jumps
At the top, x10 Blockees

Rinse and Repeat

Mosey to front of park. Partner up for next evolution.

Dora’s in the Fish Bowl
150 CMU Shoulder Press
100 BBS

COT
Count-off and Name-O-Rama

BOM
As we carried the CMUs around today, we also carry burdens that weigh down our lives. The good news is that we have a God that will carry those for us and we need to remember this in the times we attempt to take care of them ourselves.

MOLESKIN
It was HOT out there today but the PAX was ready to conquer the challenge. We went to work and broke a few CMUs along the way. Way to get better men!

Burpback Mountain

THE SCENE
70 and humid

Welcome and Disclaimer

THE THANG
COP
SSH x20 IC
Divebombers x10 IC
Toy Soldiers x10 IC
Calf raises x12 IC
Baby Arm Circles x20 IC

4 Stations
Four stations set up in the four corners of the parking lot.  Progress from one station to another as follows:
1. Shoulder Press with coupon. Bear Crawl to Station 2
2. 20 merkins. Crab walk to Station 3
3. 20 Big Boy Sit ups. Duck walk to Station 4
4. 20 squat jumps. Broad jump back to Station 1

Rinse and repeat x3

Mosey to Everest for some Burpback Mountain.

Burpback Mountain
Pick a partner DORAs. While one partner does burpees, other partner runs Everest twice.  At the top each time he does 5 American Hammers.  Once your partner comes back from the second run, partner 2 runs Everest and partner 1 does burpees.  Repeat until you have combined for 100 burpees.

Mosey back to AO for Abs

ABS
Boat/Canoe led by Bookworm
American Hammers x25 IC (led by Dial Up)
COT
Number Off and Name O Rama

BOM
Find time with the Lord and rest with Him. Don’t be afraid to pray for big and great things, because we are meeting with a big and great God who wants the best for us.

MOLESKIN
The PAX was focused and ready to work. It was good to see some newer faces staying consistent and coming out on a Friday. PAX tackled Burpback Mountain and crushed it, returning to the AO in high spirits.

Circuit Stations

THE SCENE
72 and foggy with rain at the end

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Diagonal Lunges x10 each leg (IC)
Dive Bombers x15 (IC)
Imperial Walkers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Backward x15 (IC)

Circuit Stations
Each PAX grab a Battle Buddy. Battle Buddies will then head to one of the stations outlined by the Q. When Q yells “go” all teams will complete the station. At each Station, while waiting for team member other members will alternate between plank and Al Gores. Upon completion of the Station the team will run together to the next station. Continue rotating until Q says stop and recover at launch point.

Station 1
Run to hill next to parking lot.
Each member runs up hill with CMU. At the top, place CMU down and do 5 burpees. Run back down.
Repeat x3

Station 2
Run to parking lot.
Run suicide sprint. Then each member completes x15 CMU Swings, x15 CMU Presses, x15 CMU Squats.
Repeat x3

Station 3
Run to far dugout.
Each member of team completes 10 pull-ups, 20 Carolina Dry Docks and then runs two laps of stairs.
Repeat x3

Station 4
Run to covered area.
Each member completes x10 Box Jumps, x15 Derkins and x10 Let Me Ups and 1 Suicide Sprint
Repeat x3

Station 5
Run to parking lot near playground.
Run to each cone and do x10 of stated exercise and run to next cone (in a zig zag pattern). At the last cone run on the outside of the parking lot to start line.
Cone 1 – 4ct Flutter Kicks
Cone 2 – Narrow Squats
Cone 3 – Merkins
Cone 4 – Hello Dolly
Cone 5 – Jump Squats
Cone 6 – Shoulder Taps
Cone 7 – Diamond Merkins
Cone 8 – Burpees

Repeat x2

Abs
BBS x30 IC
American Hammers x15 IC
Bicycles x10 IC

COT
Number off and Name-O-Rama

BOM
Micah 6:8 – “He has told you, O man, what is good; and what does the Lord require of you but to do justice, and to love kindness, and to walk humbly with your God?”

MOLESKIN
The PAX came out and worked hard this morning.  We were greeted by a nice fog and departed in a steady downpour.  It was a good morning!