F3 Knoxville

Tag: Spanky

Stairs Stairs and More Stairs

F3 Welcome & Disclaimer

Stretch:
• Side Straddle Hops IC to 20
• Merkins to 10 IC
• Slow Tempo Squats to 20 IC
• Cherry Pickers IC to 10

The Thang

• Mosey to BB Stairs: Do 7’s At BB Stairs Burpees and Merkins
• Mosey to TN Amphitheatre: 25’s Incline Merkins & CDD
• Remain at Amphitheatre for 11’s: Pull-Ups and Box Jumps
•Circle on Amp. Stage for Ring of Fire to 5
• 10 Burpees OYO
• Mosey to AO
• MARY:
o Flutter Kicks IC to 20
o Power T Flutter Kicks IC to 20
o American Hammers to 20 IC
o Pickle Pounders to 20 IC
• Count-Off
• Name-O-Rama

BOM:

– Proverbs 3:31 Don’t envy violent people or copy their ways (NLT)
– Do not model your behavior after people with poor reaction to emotional or bad circumstances. We have all been there and we have all reacted poorly whether it be a violent use of language in traffic or at home or whenever but remember that this bleeds over into our family and others we are influencing. We are human and make mistakes but try to take a breath amidst the scurry and ask for humility, patience, and strength along with God’s mercy and grace. We are all a high impact man to someone!

Monday Mayhem…

CONDITIONS
37 degrees and clear

COT
– Side Straddle Hop x25 (IC)
– Squat x15 IC FROM| count 3-1 (i.e. “1, 2, 3” = the slow drop)
– Lunge x10/leg IC FROM *end with isolation; hold 10 count/leg
– Big & Little Arm Circles x10 (IC)
– Reverse Big & Little x10 (IC)
– Mountain Climber / Merkins. x10
+ MC on 3 count
+ Then Merkin x 2 OYO and hold at top. Repeat. Start MC’s together
– Slaughter Starter x15 (OYO)

THE THANG
Follow the Leader
4 Single File Lines (do what I do)
We Will Rock You (Pat-Pat-CLAP)
Pick Up Coupons On Way Back

Tabatas
4 minute routines that consist of 20 seconds of work followed by 10 seconds of rest…
– Uppercut Coupons
– Explosive Leg Lunge
– ABC’s
– Worst Merkin Ever

Cardiac Hill
Group 1: 10 Merkins, 10 big boys, 10 Pickles
Group 2: Run down and sprint up Cardiac Hill

COT
Count-O-Rama and Name-O-Rama

BOM
“Gentleness is strength and power under control”

As men in today’s culture, gentleness is not a celebrated characteristic. Gentleness, to us, usually means weakness at it’s best and femininity at it’s worst. But when we look at the scriptures, it’s one of the chief characteristics of being a HIM / man of Christ. Paul says it’s a fruit of the Spirit that we should bear. Scripture says “let your gentleness be evident to all”.

When we look at the masculinity of Jesus, we see that gentleness is a chief trait of our Master. Matthew 26, on the night he was betrayed and arrested, Jesus said to Peter: “Put your sword back in its place, for all who draw the sword will die by the sword. Do you think I cannot call on my Father, and he will at once put at my disposal more than twelve legions of angels?” He could’ve laid the boom at any moment. He had all the power in the world. But he humbled himself and died for us instead.

Gentleness is strength and power under control

— Red Writer & Doogie

Monday Morning Jumpstart…

Conditions
58 degrees and clear

Intro and Disclaimer

COP
Side Straddle Hops x20(IC)
Imperial Walkers x15- (IC)
Hamstring Busters x15(IC)
Little Baby Arm Circles Forward x10-(IC)
Reverse x10- (IC)
Big Boy Arm Circles Forward x10 (IC)
Reverse x10 (IC)

 

THE THANG
Partner Up and Go to the bottom of Little Baby Hill
Run with your partner to the top of the hill and do some combination of 20 lunges: 10/10 or 15/5, whatever works best for you and your partner, plank in parking lot when finished

Partner Elevens
First partner runs to other side of the parking lot and does 10 Derkins, while partner still on the baseline does 1 Cinder Block Trophy (Squat, Clean & Press CB)=11. Partner that did the derkin runs back and the two partners switch. Next round 9 derkins, 2 CB Trophies and then 8 derkins and 3 CB trophies until reversed reaching 1 derkin and 10 CB trophies. All equaling 11.

Mosey to Cardiac Hill

You can do it Twice!
Start at the bottom of Cardiac Hill with 10 pushups, run to the first curve and do 10 squats, second curve 10 diamond pushups, bear crawl the baby hill at the top, then finish with 10 dips on the benches. Rinse and repeat with reps of 20. Plank at the bottom.

Mosey back to Homebase for ABS
Dealers Choice
Hello Dolly’s x20 (IC) by Crawdad
Box Cutters x15 (IC) by Woodshack

COT
Count off and Name-O-Rama  66 PAX and 4 FNGs!

BOM
We all are here to get better from a physical standpoint. I love this PAX, love the diversity in ages, young and experienced! It’s the guys that we yell “RESPECT” to after they say their name and nickname that get me out of bed in the mornings and drive me. I can only hope that when I am their age one day I am doing the same. Yet, we would be fools if we stopped just at allowing them to inspire us physically. I once heard a mentor say that everyone thinks a man or #HIM is someone who is courageous and strong, showing little emotion, being hard to break, and not completely sharing their heart because vulnerability could lead to hurt or pain, BUT its actually the opposite! It takes courageousness and strength to share yourself, and open up and allow someone to know your struggles, fears, and what life has taught you. That is what Jesus did for us, and as men we are called to do the same, share our hearts with one another. My challenge to this PAX, especially younger PAX members, is to really get to know those around, especially the guys with a lot of life experience under their belt. This PAX is extremely fortunate to have so many great men, and we would be foolish if we did not seek out their guidance and mentorship. I also challenge those men, to open up and be vulnerable and share with those younger PAX members what life’s journey has had for you; the hard things, the lessons, failures, success, advice, etc. So at our next F2 event, coffeeteria or lunch, get out of your comfort zone, and seek out life with another just as Jesus has called us to do!

Aye!,
Bandwagon (submitted by Cap’n Crunch)