F3 Knoxville

Tag: Slide Rule

Five Balls

THE SCENE: 39 degrees and raining

F3 WELCOME AND DISCLAIMER

WARM-O-RAMA

  1. Standing Arm Circles with Abs squeezed Fish hook to spine ..take deep breath shoulder rolls baby arm circle or shrug circle
  2. Reverse
  3. Cherry pickers
  4. Rockettes
  5. Legs wide arms open and close doors
  6. Wide reach wide stance touch left hand to right foot then swing back
  7. Presentation squat lunge with left leg forward hands to head and twist

Side Straddle hop
15x IC
Lean over walk out to 2 merkins walk back up to side Straddle hops to cross Straddle hops
Right left juke hops to butt kicks with hands getting kicked by heels
To high knees

THE THANG
Battle buddy Indian run in 2 columns for loop
– Mosey to pavilion
Divide into four groups of battle buddies
60 second H.I.I.T intervals
Round 1
– Chair lunges
– Box jump Burpees
– Jumping lunges to crisscross jacks
– Pistol squat or bench squat
– Mountain climbers
– Decline Merkins
– Wall squat
– Merkins

Sprint all the way past AO up the hill touch gate and come back
Round 2
– Leg lifters on bench
– Jugglers jumping jacks (Knee, knee, ankle, ankle)
– Lateral side hops while standing
– Lateral side hops while planked
– Rotating pickle pounding plank
– Reverse plank pounders
– Elevated side plank on bench
– Burpees

Back To AO

COUNT OFF
NAME-O-RAMA

BOM
“Imagine life as a game in which you are juggling some five balls in the air. You name them—work, family, health, friends and spirit…and you’re keeping all of these in the air. You will soon understand that work is a rubber ball. If you drop it, it will bounce back. But the other four balls—family, health, friends and spirit—are made of glass. If you drop one of these, they will be irrevocably scuffed, marked, nicked, damaged or even shattered. They will never be the same. You must understand that and strive for balance in your life.
How?
Don’t undermine your worth by comparing yourself with others. It is because we are different that each of us is special.
Don’t set your goals by what other people deem important. Only God & you know what is best for you.
Don’t take for granted the things closest to your heart. Cling to them as you would your life, for without them, life is meaningless.
Don’t let your life slip through your fingers by living in the past or for the future. By living your life one day at a time, you live all the days of your life

F3 Dads and 2.0 Super Bowl Shuffle

2.0 kids workout The Super Bowl Shuffle

The Scene: McFee Park perfect weather

Warm up:
SSH x 10
30 seconds of billy white shoes Johnson
Mericans 1/2 your age or more
Baby arm circles

The THANG

Split into two teams
Start course-zig zag w/brick “football”.
1) Burpees 1/2 your age
3 laps around turtle
2)Go to shade area-Hopscotch course
Zig zag again
At orange pole
3) 1/2 age mericans, squats, sit ups
Three laps around green pole then back to start where you squat or plank till 6 catches

Mosey to sign at top of hill w/brick
“Falcon” run down the hill and “Patriot charge” back up. Repeat.

Mosey to steps
Bear crawl steps in to top. Falcon run down hill and Patriot charge up. Repeat.

Falcon run to the soccer field
Team vs. team
One team has to get from one side of field to the other without being tagged. Switch.

5 players on each team does their best TD dance one at a time.

Patriot charge to AO
Supermans 10 seconds rest/repeat
One push up
Imperial walkers
One push up

BOM&K (Ball of Man & Kids)
Forgive others
“Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.”
‭‭Colossians‬ ‭3:13‬

Think of a book full of everything you have done in your life. The good pages, the bad pages and the ugly pages. Now think of what Jesus does for us as believers. He tears each one of those bad and ugly pages and burns them up never to be seen again. He forgets our sin, our shortcomings our selfishness.

How can we receive this gift and not do the same for others?

If someone has done something to you that you are still mad about, forgive them and move forward.

Flinstone 30s, Pyramids & Grinders

THE SCENE
30 and Breezy

F3 Welcome & Disclaimer

THE THANG
COP
– Running Squats x10 (8ct IC)
– Windmill Merkins x10 (IC)
– Reverse Lunges x12 each leg (IC)
– Arm Circles Forward x12 (IC)
– Arm Circles Backward x12 (IC)

Mosey to back side of the Asylum
– Stop at front parking lot, ATMs & Flutter Kicks x25 (4ct)

Flintstone’s 30s
Every man select a rock (or two)
Individual 30’s on the back hill with rock (going up and down by 5s from x5 to x25 at the top and bottom)
– Double-hand Arm Overhead Press at top x5
– Dead Lifts or Sumo Squats at the bottom x25 (w/ rock)

Mosey to field on Northshore side of the Asylum at the base of Grinch Hill.  Once there, partner up.

Battle Buddy Pyramid
Battle Buddy 1 runs to second cone and does 2 exercises while Battle Buddy 2 does shuttle runs to first cone.  Rinse and repeat.

Each person will do two sets of the exercises in the following order: x5, x10, x15, x10, x5.  We had 2 Rounds:
Rd 1
– Burpees
– Dry Docks

Rd 2
– Narrow Squats
– Wide Merkins

Mosey to SP

Grinders
Battle Buddy bear crawls to the cone and does 2 reps while Battel Buddy 2 is doing squats then runs back.  Switch.

Each round increase by 2 reps until each man does a total of 10 reps.
– Rd 1 = Diamond Merkins
– Rd 2 = Side Lunges (both legs = 1 rep)

COT
Number off and Name-O-Rama (31 PAX, 2 FNGs)

BOM
Character vs. Reputation

“Character is the distinctive qualities that make a man who he truly is deep down inside. Your character is made up of all the qualities that have been deeply ingrained in your mind and spirit. It is your character that determines how you respond to life’s challenges and irritations, to both your victories and defeats. Your reputation is what others think of you; your character is what you truly are. Reputations can be manipulated; character can only be developed. While you have some control over how others see you, you have total control over your true character. The specific character traits that you develop, and live by, determine what kind of man you are.”
– Bohdi Sanders, Men of the Code: Living as a Superior Man

Wearing the F3 means something.  It means you are CHOOSING to be a man who pursues more than the status quo.  That you ACCEPT responsibility to REJECT passivity and LEAD.  You live by a code, I am Third…God, Others, Me.  Character is built through adversity.  Each morning we get out and work hard pushing ourselves and each other to get better physically, mentally and spiritually.  With each workout our character is shaped a little more.

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.”
Romans 8:3-5

MOLESKIN
It was chilly, breezy morning, but we kept moving.  We carried rocks, ran hills, bear crawled, did burpees…all giving 100% with a smile.  It was an honor and blessing to lead this morning.  And just think…we get to do it all again next week!

Leg Day!!!!

The Scene: 55 and wet. Rained all night but stopped just in time

F3 Welcome & Disclaimer

The Thang

Warmup

Cherry Pickers x10(IC)

Arm Circles Forward x10 (IC)

Arm Circles Backward x10 (IC)

High Knees x10 (IC)

 Mosey to playground

Bulgarian Split Squat x10 (IC) both legs 2 rounds

Squats x15 (IC)

Derkins x15 (IC)

Bulgarian Split Squat x10 (IC) both legs

Squats x15 (IC)

 Mosey to bottom of cardiac

Narrow Squats x25 (IC)

Merkins x15 (IC)

Run to top of hill

American Thor abs

Run to bottom

Squats x51 (IC)

Backpedal up hill

Skyhawk Merkin x15 (IC)

Run to bottom

Squats x25 (IC)

Run to parking lot

Squats x52 (IC)

 COT

Number off: 23

BOM: Tenacity: the quality or fact of continuing to exist; persistence

 MOLESKIN

Great morning for some legs. The pack keep pressing on to end the week.

 

Farmer Carry Friday

THE SCENE 30 and clear

F3 Welcome & Disclaimer

THE THANG COP Cherry Pickers x10

Merkins x 10

Get in groups of 4 (grab CMU) mosey to the baseball field. 1 person in right field corner, 1 in left field corner, 1 on bleachers, last person does farmer carries to partner and switch. Keeping it moving

Round 1: 300 Skyhawk merkins, 300 Bobby Hurley’s, 300 Dips

Round 2: 300 Carolina Dry Docks, 300 Lunges, 300 Box Jumps

Round 3: 300 overhead press, 300 narrow squats, 300 incline merkins

Mosey back to parking lot

COT Number off and Name-O-Rama (1 FNG!)

 BOM Contentment: Where do you find your Joy? Are you searching for Happiness or Joy.

MOLESKIN

The PAX was in high spirits for the 1st Friday of the year. Fun morning.