F3 Knoxville

Tammy Wynette at the Ball

THE SCENE: 64 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills 10x in cadence
  • Tempo squat 10x in cadence
  • Side straddle hops 25x in cadence
  • Tempo merkin 10x in cadence

THA-THANG:
PAX move as a group to 11th Street parking garage, stopping for Al Gore at crosswalk. Once in the garage, PAX partner up for Tammy Wynette.

One PAX performs 10 merkins, while the partner stands by his man and does 10 squats. Then partners swap and perform the opposite exercise. PAX then run to the next level and repeat until they reach the top of the garage and 100 of each exercise.

Recover and 10 count. Descend parking garage using same partner and same concept, this time stopping on only one end of the garage for exercises not both. 10 count of Big boys and 10 count Smurf jacks.

Recover and 10 count, mosey back to worlds fair park. PAX start on southern end of lawn facing four cones in a line. PAX go to each cone performing increasing number of exercises, mosey back and start next set.

Set 1 – lunge to cones, perform burpees 3/6/9/12 reps

Set 2 – bear crawl to cones, perform superman swims 5/10/15/20 reps

Set 3 – crab walk between cones, perform merkins 5/10/15/20

Recover to fountains

MARY:
4 count flutter kicks, 20x in cadence
COUNT-OFF & NAME-O-RAMA
26 PAX including 5 FNGs.  Hang Tight, Neutron, Noah, Jenner, Target, Madoff, Blazer, G6, Singlet, Gogurt, Steam, Pfeiffer, Jalen, Putt-Putt, Bessie, Snookie, Preacher, Quarantine, Commando, Savannah, Manwich, Red Writer, Careless, Sheldon, Anchorman, Abort
CIRCLE OF TRUST/BOM:
“Our deepest fear is not that we are inadequate.  Our deepest fear is that we are powerful beyond measure.”

Deligiannis Memorial Work Out

The Scene – 70’s

F3 Welcome and Disclaimer

Warm-O-Rama

Cherry Pickers x 10 (IC)

SSH x 20 (IC)

Tha Thang

Mosey around park to concrete steps behind softball field

Step Ups x 20 (10 each leg)

Dips x 20

Repeat 3x while we wait on Moses and Steam to join from their ruck

 

Mosey to upper soccer field

4 corners plus 2 “corners” at mid filed = 6 stations around the soccer field perimeter.

  1. 10 Burpees, jog to midfield
  2. 20 squats, sprint to corner
  3. 20 BBS, lunge to corner
  4. 20 merkins, jog to midfield
  5. 20 4 count MTN Climbers, sprint to corner
  6. 20 4 count flutter kicks, bear crawl to corner

Repeat 4 x

Mosey long way back to AO

Mary

Ring of Fire 10 merkins

Side Crunches x 15 by Waxjob

American Hammers x 20

Count off and Name – O – Rama

Bom

Let God guide your day to day lives instead of being stubborn and insisting on handling things ourselves.

The Agile Bear

THE SCENE
65 and Humid!

F3 Welcome and Disclaimer

THE THANG
COP
Arm circles IC 10 reps FWD then BKWD
Cherry Pickers IC 10x (4 Ct)
American Hammers IC 20x (4 ct)
Side-straddle hops IC 20x (4 ft)

Playground Shuffle 7/7/17 (3x)
7 bench jumps, 7 derkins, 17 Big boys
7 derkins, 7 big boys, 17 bench jumps
7 bench jumps, 7 big boys, 17 derkins

 

Agile Bear
Cardiac hill-run to spot 7 burpees, bear crawl to next curve 7 burpees, run/bear crawl to top and perform 17 of 1 exercise mosey to bottom start over and do the next exercise at top
-@top of hill:
17 mountain climbers
17 side straddle hops
17 squats
17 high knees
17 bicycles

Indian Moseys back to AO

COT
Number Off and Name-O-Rama

BOM
Live each day as they come and give every adverse situation up to the Lord. We do not know what each day holds and we cannot plan for everything. Each situation and event is given to us by the Lord and he provides us strength. Live each day at peace with what is going to happen

 

Fundamentals

The Scene: hot and muggy

F3 Welcome & Disclaimer

The Thang:

Michael Phelps IC x10

Imperial Walker IC x20

Side Straddle Hops IC x20

Circuit. Go for time: 20 Minutes. Each round, add 2-3 reps to each exercise. Start with 10 reps.

  1. Mosey to Playground:

Box Jumps

Derkins

  1. Sprint to Pavilion:

Picnic Pull Ups

Dips

III. Sprint to Dugout:

Pull-ups

  1. Sprint to Flag at Pavilion:

Merkins

LBS

MOSEY SLOWLY BACK TO PLAYGROUND. Rinse and Repeat.

At the end of time, regroup at the flag:

Vups IC x10

Sundials OYO x20

Mosey to Cardiac Hill

-5 merkins @ bottom.

-Sprint to first turn.

-Mosey back to start.

-5 merkins @ bottom.

-Sprint to 2nd turn.

-Mosey back to start.

-5 merkins @ bottom.

-Sprint to top.

-Plank until everyone is finished. Mosey to bottom, picking up PAX, and then mosey to AO.

BOM: CountaRama, Name-a-Rama, etc.

29 PAX, 1 FNG – Two-Ply

The Power of Three

THE SCENE
68 and Muggy

F3 Welcome & Disclaimer

THE THANG
COP
– SSH 25x (IC)
– Side Lunges 10x each leg(IC)
– Burpees x10 OYO
– Dive Bombers 15x (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)
– Burpees x10 OYO

Divide into 3 groups and mosey with your group to the specified area…
– Group 1: w/Woodshack to flag pole / pavilion area
– Group 2: w/Pfiffer to hill near parking lot
– Group 3: w/me (Cap’n Crunch) stay in parking lot

Group 1
Circuit Circus
Divide up and head to 5 Stations (in the pavilion area).  PAX perform the prescribed exercises at the station and then move clockwise to the next station.  Continue rotating until time is up.
– S1: 10 Burpees & 20 Reverse Pickle Pounders
– S2: 15 Superman Swims &20 4ct Flutter Kicks
– S3: 10 Chin-ups & 20 Prisoner Squats
– S4: LCS Shuttle (Lunge to 1st cone, Bear Crawl back to 2nd cone, Sprint to 3rdcone and back)
– S5: 20 Derkins & 20 Let Me Ups

When relieved by Group 3, gather together and mosey to the hill.

Group 2
CMU Back Blaster
Get with a Battle Buddy.  Battle Buddy 1 runs to top of hill, does 3 burpees then back down.  Battle Buddy 2 does 1 of 3 exercises while Battle Buddy 1 is running.  When Battle Buddy 1 gets back they switch.  Do rotate through the three exercises and repeat until time ends.

Exercises:
– CMU Press
– CMU Swing
– CMU Bent Over Rows

When you see Group 3 move, gather together and mosey to parking lot.

Group 3
Escalation
Partner with Battle Buddy of similar fitness level. There are six drills, each has an exercise to be completed on the spot and an exercise involving shuttle run of some type.  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.

Each drill will be 1:45 with 20 seconds rest in between each set.

Drill Shuttle Exercise Exercise at the Cone
1 Sprint x2 Diamond Merkins
2 Bear Crawl Star Jumps
3 Lunges Burpees
4 Sprint x2 Carolina Dry Docks
5 Bear crawl Squat Jumps
6 Lunges Burpees

When time is up, gather together and mosey to flag pole/pavilion area to relieve Group 1.

Groups rotate until time is up

COT
Number off & Name-O-Rama

BOM
The opposite of manhood isn’t womanhood, it’s boyhood!  Our goal as HIMs is to always be moving forward own the road of maturity (RFP).  What F3 has taught me is that growth (physical, relational and spiritual) comes through challenge, consistency and comradery.

  • Physical: Take your DRP (Daily Red Pill)
    • Challenge – Get up and get out in the gloom!
    • Consistency – Daily
    • Comradery – the PAX
  • Relational: No lone ranger
    • Challenge – Reject passivity and engage with family, friends, co-workers and neighbors
    • Consistency – Daily
    • Comradery – the PAX
  • Spiritual: Luke 9:23, “And he said to all, ‘If anyone would come after me, let him deny himself and take up his cross daily and follow me.’”
    • Challenge – Obedience and faithfulness
    • Consistency – Daily
    • Comradery – the PAX and Jesus himself (“follow me”)

MOLESKIN
This morning we had a special guest from a local news affiliate.  He came to do an online piece on F3.  He asked if I thought I could get a good sized group out on a Wednesday morning at 5:30am…61 PAX including 3 FNGs answered with a resounding “HELL YEA!”  For me, this sums up F3 Knoxville.  Over the pas 18 months this PAX has set the bar and then surpassed it when it comes to heart, passion, and dedication.  They work hard, play hard and always have each other’s six.  There is absolutely no questions…I’m a better man for being a part of this PAX, and Knoxville is a better city due to what these men are doing in each other.