F3 Knoxville

Tag: Snot Rocket

Field Circuits

THE SCENE 63 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
10-9-8-7-6 Burpees OYO
Forward Baby Arm Circles x12 IC
Reverse Baby Arm Circles x12 IC
Narrow Squats x20 IC
5 Burpees
Diagonal Lunges x10 each leg IC

Mosey to open field and line up at the first cones

Escalation
 – Partner with Battle Buddy of similar fitness level.
– There are six stations, each has an exercise to be completed on the spot and an exercise involving shuttles
– One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise on the spot.
– As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.
– Two minutes at each station, 30 seconds to move to next station (1 cycle = 6 stations)

Station        Shuttle Exercise        Exercise on Spot
1                  Sprint (x2)                 Diamond Merkins
2                  Bear Crawls              Star Jumps
3                  Lunges                      Burpees
4                  Sprint (x2)                 Dry Docks
5                  Bear Crawls              Jump Squats
6                  Lunges                      Burpees

After first cycle…4ct Flutter Kicks x20 IC, 4ct American Hammers x20 IC
Repeat Cycle

Mosey to SP

MARY
4ct Flutter Kicks x25 IC
Hello Dolly x20 IC

COT
Number Off and Name-O-Rama

BOM
HIMs
We talk often of being a man of impact (HIM) at F3. Something that has been helpful toward this end for YHC is a definition of manhood I learned over a decade ago.  Definition of Manhood – Reject passivity, accept responsibility, lead courageously and expect a greater reward.  HIMs impact their world, they are men who move toward chaos and conflict and bring positive change.  To do this we must distinguish between interest and commitment.  We can show interest in something, but never act.  Commitment requires action, and often sacrifice.  I speak with a lot of guys who are interested in coming to F3, but when 5:00am rolls around they are more committed to sleep.  HIMs aren’t just interested in doing the right thing, they are committed to it.

This morning, the men in the COT have already won a victory…they committed to being there with their brothers in the gloom and came through.  That’s what being a HIM is all about…showing up.

Take stock of your world.  Is there an area where you need to move from interest to commitment?  Take the momentum of the morning and roll it over into home and work.  Leave a mark!

MOLESKIN
The men of WFP know how to show up and work hard!  We hit the ground running and didn’t let up until we started numbering off.  TClaps to everyone who came out to get better!

Manic Monday

THE SCENE 70 and clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop x 20
The Gator
Michael Phelps
Carolina Dry-dock x 15 (4 count)
Ground touch squats x 15

Mosey to stairs

Bunny Hill
Bunny hop up stairs x 5
Calf raises—-left foot x 30, right foot x 30, both feet x 30.

Mosey to dugout

Bat Cave
Pull-ups x 10
Ground touch squats x 10.

Mosey to pavilion break into 2 groups

Super Sets
Group 1 pull-ups under picnic table while group 2 does wall seat for 30 seconds, then groups switch.

Mosey to hill next to cardiac behind baseball outfield

11’s
10 merkins on top and 1 ground touch squat at bottom

Mossey to cardiac

13 Light Posts
5 burpees at each post; run forward to first post, then backwards to next and continue alternating—-total 65 burpees. At top of cardiac abs until all are on top of hill. Then derkins on benches to failure x2.

Mossey to top of hill above AO, crisscross under and through chained posts to bottom of hill.

MARY
Hello Dolly’s x 50 (4 count)

COT
Number off and Name-O-Rama

BOM
I am reading a book called “14 Habits of Highly Effective Disciples”. The first habit is Bible study. We will not become strong and mature Christians by accident. We must have a disciplined study of the Bible to know God’s will and allow the Holy Spirit to work in our lives. We must do our part and meet God halfway——just like our fitness, we will not become fit without showing up to the workouts. The second habit is Confession. When we sin, we must ask for forgiveness to restore fellowship with God. It is important to understand the difference between relationship and fellowship. Once we become a Christian and slave of Jesus Christ, we are sons of God. Jesus died for our past, present and future sins. Our relationship is secure—-that will never change. Fellowship on the other hand, is broken when we sin. We must ask for forgiveness to restore the lost fellowship with God. 1 John 1:9” If we confess our sins, He is faithful and just and will forgive our sins and purify us from all unrighteousness”—–this is one of the great promises of the Bible. There are sins of Commission and sins of Omission. Several years ago I was given a tool which presents scripture and questions to reveal sin in your life. I challenged to PAX to take 30 minutes sometime this week to go through these scriptures and questions and allow the Holy Spirit to convict them of sin so that they may confess sins and restore complete fellowship with God. It humbles me every time I use this tool to confess my many sins to our great God, who loves us with great passion and wants complete fellowship with us.

Tuesday at the Fair

The Scene 72 and clear

F3 Welcome and Disclaimer

THE THANG
COP (all IC)
SSH x 20
Mountain Climber x 15
Merkin x 20
Hello Dolly x 20
BACF x10
BACR x10
Flutter Kick x 20
Box Cutter x 15
BBS x 20

Mosey up stairs and down to amphitheater

11’s
10 Merkins on north side of amphitheater
1 BBS on south side

Mosey past the BIG GOLD BALL, then to the WEDGIE (watch out for the train!). Grab a battle buddy.

DORAS
Doras up the wedgie: Merkins x10 at top; 150 combined LBC at bottom.

Mosey back to fountains

COT
Number off & Name-O-Rama

BOM
Let’s be inclusive of “the new guys”. At work, at church, at F3, wherever. Let’s set out to make an impact on those around us! Press in, encourage, and keep up with those guys!

MOLESKIN
It was a mosey-heavy morning. We picked up Paula Deen as he was running by the fountain before we started. This guy is training for a 24 hour race AND a marathon! He gets the “fastest mosey” award for the day. 11’s at the amphitheater took up a good amount of time and really helped us log some mileage. The 15 PAX left their chatterboxes at home, today. Excited to see Paula Deen and Simone (so named because of years of gymnastics experience) show up more in the future and take their places as leaders!

CMUs, Sprints and Hills…

THE SCENE 74 and humid

F3 Welcome and Disclaimer

THE THANG
COP
Forward arm circles x10 IC
Reverse arm circles x10 IC
Michael Phelps x10 OYO
Leg swings x10 each leg OYO
Plank Complex IC
Merkins x 10 4ct IC

CMUs on baseline. Get a BattleBuddy

//BattleBuddy. 3 minutes per round.
1. Farmer carry down and back + Box jump on curb
2. Weighted lunge down and back + split lunge
3. Sprint down and back+ CMU SSH

x10 Carolina Dry Docks IC

Grab CMU and mosey to base of New Hill (Along the way: 20 LB sit ups OYO. 20 American Hammers OYO)

Base of the New Hill…it’s a torturous hill and deserving of a terrible name.

//BattleBuddy: 3 minutes per round
1. Run up hill + Merkins
2. Run up hill + BBSU

Mosey with CMU to base of Everest

 //Everest+Deconstructed Burpees:
10 squats
10 merkins
10 leg thrusts
10 Merkins
10 squats…Then sprint up Everest
Rinse/repeat. AMRAP: 3 minutes

Plank combos while you wait for those on Everst

Mosey with CMU to the flag (LBSU, flutter kicks, etc while you wait for everyone to mosey back)

COT
Number Off and Name O Rama

BOM
We were running a little behind so Elvis just prayed us out.