F3 Knoxville

Tag: Thriller

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

Who left this pole here?

CONDITIONS
27 degrees and clear

Welcome and Disclaimer

THE THANG
COP
Side-Straddle Hop x 20 – IC – (Zygote)
Alternating Shoulder Taps x15 – IC – (Pickle)
Forward Arm Circles x15 – IC – (Zygote)
Backward Arm Circles x15 – IC – (Zygote)
Imperial Walkers x10 – IC – Pickle

Mosey to baseball field and pavilion.  Count off in 1s and 2s,  Group 1 with Pickle & Group 2 with Zygote

Joe and The Pavilion
Group 1 – Joe Hendrix Stair Loop – Group on each set of stairs
Group 2 – Pavilion Leg Session – Step up jumps, Single Leg Control Squat, Wall Sit
(8 Min then switch)

DORA’s and Log PT
Station 1: K2
Group 1 mosey to K2 (Name I am giving to that hill).  Each person get 1 coupon on the way there – Pick a battle buddy.  Alternate doing the following exercise with reps adding up between battle Buddies:
– 150 Curls with hill runs
– 100 Thrusters (Squat and Press)or standard curls with hill run
– 75 Tricep extensions with hill runs

Group 1 will leave the coupons there and Group 2 will return them

Station 2: Parking Lot
Group 2 mosey to parking lot.  Break into groups of 3 and get a pole.  1 pole = 1 unit…everyone must work together – Teamwork.

Exercise sequence (Keep the pole off the ground at all times!)
1st Stop – Alternating Shoulder Pole Press x 20 – Lunge to 2nd Stop
2nd Stop – Pole Curls x 30 – Walk Pole to 3rd Stop
3rd Stop – Pole above the head squats x 20 – Lunge to 4th Stop
4th Stop – Pole crunches x 30 – Walk Pole back to the start and repeat until time is up

Group 1 and 2 switch!

ABS
Begin and finish with Pickle Pounders!!

COT
Count off and Name-o-Rama

BOM
Each day we talk about what it looks like to be a HIM (High Impact Man) to our wives, fiancés, girlfriends, kids, family and coworkers. Even more so, being a HIM completely changes our stature as men and the way we live our lives. When thinking about becoming a better HIM each day I wanted to be reminded of who we are as men. The scripture was Romans 5: 6-10, with the focus being on this: “ While we were still weak, at the right time Christ died for the ungodly…While we were still sinners, Christ died for us…”

As men, we have to remember who the true HIM is in our lives. We are weak sinners who have an incredible god. Through his blood we can go out each day and become better HIMs in his name. This weekend focus on the true HIM and there you will find your strength.
– Zygote

Prayer
– Pickle

MOLESKIN
The PAX woke up hungry and ready to devour any task ahead. Energy was great as we ran K2 and played in the lumberyard. This PAX is something else!

Zygote and Pickle

Manic Monday

CONDITIONS
54 degrees and clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hops x15 (IC)
Rockettes x15 (IC)
Mountain Climbers x15 (IC)
Arm Circles Forward
Arm Circles Backward x15 (IC)
10 Burpees OYO

Mosey to Playground

Elevens on Playground
Start with 10 Super Mario’s and 1 Derkin, then 9 Super Mario’s and 2 Derkins, etc.
Everything =11 until 1 Super Mario and 10 Derkins

Mosey to parking lot. Partner up and grab a coupon

Ladder Suicides with Partners
Partner runs to each cone and does exercise. 1 exercise at first cone, 2 at 2nd, 3 at 3rd and so on. Exercises- Merkins, Jump Squats, Diamond Merkins

Partner waiting on the baseline does shoulder exercises with Coupons- x10 (3 sets total)
Exercises- Zombies, Angels, Shoulder Presses

Mosey to top of Cardiac Hill with Coupons

Cardiac Hill
Run up Cardiac Hill twice while doing AB exercises at each corner. First time 20 Reps, second time 15 reps.
Corner 1 – Inclined Big Boy Situps
Corner 2 – Pickle Pounders
Corner 3 (Below Hill) – Heel Grabbers
Corner 4 – Flutter kicks at the top of hill- (IC)

Mosey back to parking lot

Pickle Pounders x15 (IC) led by Pickle

COT
Count off and Name-O-Rama

BOM
Matthew 16:24-26 – Christ made the ultimate sacrifice in leaving his Heavenly throne and coming down to die on a cross to save us and give us true life in him. In response through our loving relationship with him, we are called to sacrifice ourselves and live for him above all. Everything else in this world will never be enough no matter much it tells us it will be. It will never satisfy or fulfill us. Christ is the only thing that can. By sacrificing ourselves to live in Christ in our new selves, we are given the ability through Christ to sacrifice ourselves in relationship with our families, friends, classmates, co-workers, and to share Christ by doing so. So let us not choose our on way or ourselves but choose the way of Christ. This is part of the core of being HIM (High Impact Man)!

MOLESKIN
The PAX took Monday morning by storm. They worked their tails off and never stopped moving. The encouragement from the PAX this morning was phenomenal, pushing each other and affirming the Q’s by their words and efforts. Running Cardiac Hill together is always great times with the PAX, conquering the feat together and encouraging one another at the top. Great effort to start the week!

Bandwagon and Goose (submitted by Cap’n Crunch)

Route 66

CONDITIONS:  45 degrees and foggy….a virtual heat wave for the Knoxville PAX.

Welcome & Disclaimer given by Dimples

THE THANG
COP1: P-Nut
Side saddle hops x20 (IC)
Imperial Walkers x15 (IC)
Forward arm circles x10 (IC)
Reverse arm circles x10 (IC)

COP 2: Dimples
Overhead press with coupons x10 (IC)
Curls with coupons x10 (IC)
Squats with coupons x20 (IC)

Repeat all three exercises again…

Route 66: P-Nut
Quick mosey to the stop sign near the far end of the upper parking lot. Applied our first Flying Headlock/Billy Zane by pulling a sadclown off the running path and having him join us. He was joined by his M (uh…what do you do about that?) for the remainder of the workout.

The goal was to run a distance between 11 light posts, starting with 1 rep at the first pole and then adding one additional rep at each light post until you hit 11.

Round 1: Burpees
Round 2: Merkins
Round 3: Big Boy Situps
Round 4: Squats
Round 5: Carolina Dry Docks

Partner Carry Indian Run: Dimples and P-Nut
100 yard Partner Carry, single-file lines with an Indian Run concept . One partner carries down; switch on return.  Rinse and repeat

Mosey to parking lot

Isometric circuit: Dimples
Squat circuit
Push-up position circuit

Ab’s: Dealer’s Choice
Crazy, knee-to-elbow partner pulls – Ratchet
Crossing Dollys – Woodshack

COT
Name-O-Rama:45 brave souls, including 9 FNG’s.

BOM
P-Nut read Colossians 7:19. Reminded everyone to be grateful and to express gratitude at every opportunity.  AYE.

Dimples prayed us out.

MOLESKIN
This was a cardio buffet for the PAX. Spirits were high with the Billy Zane experience…coupled with the interesting reality of having an M infiltrate the group. Queen B kicked our fannies.

Lots of spirited mumblechatter.

P-Nut and Dimples (Submitted by Cap’n Crunch)

Peaks, Valleys and the Long Mosey

The Theme: A Tour of Lakeshore’s Peaks and Valleys

The Scene: 27 degrees, clear with a hint of Gloom!  After a great call by Cap’n Crunch to call off the Saturday workout due to snow, the men of F3 Knoxville were in withdrawals for 2 days. We wanted to get better together so 60, yes 60 men showed up this morning for a leg day beat down! Spirits were high, mumble chatter was loud!

THE THANG
COP
Disclaimer straight into a 60 man 2.5 mile mosey with stops along the way…AYE!

1st Stop
At Mt. Everest. IC and timed Imperial Squat Walkers.
Continue run, but backwards up a short straight hill, then forward mosey.

2nd Stop
Back Lot parking lot for some Duck Walk mixed in with Frog Jumps.
Continue the mosey mixing in some Lunge Walks and Backward Lunges mixed in.

3rd Stop
Right before Cardiac Hill, 2 minutes of as many Big Boy Sit ups as you can.
Cardiac Hill was next but not without going up the hill backwards halfway for a good thigh burn.

Mosey Back to the AO, total travel 2.5 miles!

ABS
Boxcutters x15 (IC)
Reverse Pickle Pounders x 20 (IC)

COT
Name O Rama: 60 PAX with 8 FNGs

BOM
Choices and Consequence: Everyday, we make choices, big or small. With Choices you have consequences, good or bad. With F3, I made a choice to get up early, be with my F3 brothers and work hard. The consequence became much greater than fitness. It has given me fellowship with men that I would probably have never met if not for F3 and has taught me to challenge myself more in all facets of life, including faith. What do you choose?