F3 Knoxville

Tag: Umbro

A little Route 66

THE SCENE: 30 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Some mosey with SSH, Tempo Squats, Cherry Pickers, Merkins, and Baby Arm Circles mixed in

THA-THANG:

Route 66 day – completed the following exercises in succession:

  • Burpees
  • Flutter Kicks (4 ct)
  • Merkins
  • Jump Squats
  • American Hammers (4 ct)

Mosey around the oval parking lot until the six finished. Then headed up to the pavilion for a set of 11’s – exercises were Bench Rows and Box Jumps.

MARY:

Just enough time for some Hello Dollies, Sweat Angels, and finished with 30 seconds of LBC’s

COUNT-OFF & NAME-O-RAMA
24 HIM’s including 1 FNG – Welcome ‘Snoopy’

CIRCLE OF TRUST/BOM:

We have a lot to celebrate this time of year, but for some men, it’s a time of loneliness, isolation, and feelings of worthlessness. Those feelings aren’t confined to the holidays obviously, but they can be heightened around this time of the year. We’ll never fully know the battles that others around us are fighting on a daily basis.

If God has put someone on your heart, just reach out to them. A quick phone call (even a text) could make someone’s day. Just hearing the words “I was thinking about you man” can make all the difference in the world. It’s easy to fall into the trap of thinking about someone but not letting them know that you’re thinking about them, not reaching out, not taking any action. We have thousands of excuses for it – I’m just too busy, I’ll do it later, etc., etc., but they are all just that – excuses to justify our inaction. Let’s make it a point to actually reach out when God puts someone on our hearts this week.

3 C’s

THE SCENE: Mid 30’s, cloudy, just a little precipitation at the end

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Some SSH’s, Cherry Pickers, Baby Arm Circles, Merkins, and Tempo Squats mixed in with some mosey over to the rock pile.

THA-THANG:
Moseyed to the rock pile for 3 sets of the following exercises (with rock):

  • Bicep curls
  • Overhead shoulder press
  • Squats

20 reps of each exercise, run and touch the bottom of the stairs in between each set. After 3rd set, we did 20 reps of 4 ct. flutter kicks with rock overhead.

Mosey to the dead end just below the Asylum for some 7’s. Exercise at the bottom = Jump Squats and exercise at the stop sign = Burpees.

Mosey back to the rock pile for round 2 (same exercises but only 2 sets this time). Finished with the flutter kicks.

Mosey back down to the dead end for another round of 7’s. Exercises = American Hammers (4 ct) and Merkins.

Mosey back to the rock pile for the last round (just 1 set this time). Finished with flutter kicks again.

Mosey to the bottom of Little Baby Hill. Run 3 times up with 1 burpee at the top each time.

MARY:

Just enough time for some Hello Dollies and some Sweat Angels

COUNT-OFF & NAME-O-RAMA
11 HIM’s – no FNG’s

CIRCLE OF TRUST/BOM:

3 C’s that are in direct opposition to being the men we are called to be: Comfortability, Convenience, Complacency

I’ve found myself falling into the trap of the 3 C’s lately in terms of leading my family spiritually. Insert any excuse you want…..tired at the end of the day, in a busy season of life, work stress, etc., etc., etc. But those excuses are all just temporary circumstances, and God doesn’t call us to be governed by our circumstances. We are called to lead our families – not just when it’s comfortable or convenient. Being a HIM is about being the man that God calls us to be, regardless of our present circumstances. 

Bringing F3 to the Mend House

F3 Knoxville has partnered with the men of The Mend House to bring our fellow brothers some Fitness, Fellowship and Faith. Reico Hopewell, The Mend House director invited us to hold a group workout a few weeks ago drawing over 30 men out on a cold evening. We have continued this with three additional workouts to date with more planned and possibly the birth of a new F3 location in Fountain City. One of the new F3 brothers who we named Bacon, said this after the last workout. “I Think I speak for all of us when I say even though its rough on us right now we truly enjoy and appreciate y’all taking the time and giving us the opportunity to be a part of something bigger than ourselves. “. That is what it’s all about, leading, serving, and  encouraging each other. Stay tuned for a possible AO launch announcement in the Fountain City area in the next few weeks thanks to the effort of these men!

 

Pearl Harbor WOD

THE SCENE
39 and clear

THE THANG
Survivors March
Cash In (12/7/1941)

  • 12 Ruck Curls
  • 7 8-Count Body Builders
  • 19 4-Count Mountain Climbers
  • 41 4-CountOH Claps

3+ mile ruck (To remember the 333 survivors of USS Arizona, 1177 originally were onboard during the attack)

Cash Out (12/7/1941)

  • 12 Ruck Curls
  • 7 8-Count Body Builders
  • 19 4-CountMountain Climbers
  • 41 4-Count OH Claps

Partner up and grab one sandbag for each person.  Head over to the hill between the tennis courts.

 

Sandbag Hill
Partner up.  Partner 1 bear crawls up the hill, alternating arms to pull the sandbag through their legs.  Once at the top, Partner 1 then rucks the sandbag around the trail and back down.  Partner 2 alternates between 20 merkins and 20 squats until Partner 1 returns.  Partner 2 then takes the sandbag up the hill while Partner 1 does the exercises.

Rinse and Repeat x8 per team (4 trips per man) to commemorate that the attack started just before 8:00am local time.

Circle up for prayer.

 

Pearl Harbor Facts:

  • 2,388 Americans died, 1,178 Americans Wounded
  • 18 American Ships were sunk or damaged
  • 188 American Planes were destroyed, and another 159 were damaged

Pyramids, Laps and Q101

THE SCENE
37 and clear

Welcome, disclaimer and explanation of day (workout + Q insights)

 

THE THANG
COP

  • SSH x25 4ctIC
  • Tempo Squats x15 4ct IC
  • Tempo Merkins x15 4ct IC
  • Line up on curb and then run to far curb and back, stopping in the middle for three Burpees
  • Reverse Lunges x12 4ct IC
  • Run to far curb and back, stopping in the middle for three Burpees
  • BAC Fwd x10 4ct IC
  • BAC Bkwd x10 4ct IC
  • Run to far curb and back, stopping in the middle for three Burpees

Mosey to the parking lot next to the playground partner up with Battle Buddy

 

Pyramid of Pain
Each man will complete the following:

  • Complete exercise 1 then run around the parking lot
  • Complete exercise 1 and 2 then run around the parking lot. Continue until you get to 4 exercises
  • Upon completion of all 4 exercises continue but take on exercise off each round starting with 1 (then 2, 3 and so on).

Exercises (x20 of each):

  1. Narrow Squats
  2. Diamond Merkins
  3. 4ct Flutter Kicks
  4. Tuck Jumps

Mosey to SP

 

Merkin Hill
Run up and down hill doing 3 times performing 5 burpees at the top each time

 

ABS
Box Cutters 20x 4ct IC
Side Crunches 20x each side IC
American Hammers 15x 4ct IC
ATMs

 

COT
Number off and Name-O-Rama – 26 PAX, 2 FNGs – Big Apple, The Dab

 

BOM
“Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.”
Philippians 2:3-4

Leading a F3 Workout

  • KEY: Most important thing: It’s Not About You!
    • Your #1 job as Q is the safety of the PAX.
    • Men have shown up early and are trusting you to challenge them and keep them reasonably safe.
  • PLANNING: Plan the work then work the plan
    • Not just the exercise, but the explanations, transitions and your BOM
      • Explanations and transitions can make or break a workout!
    • Think through the following when planning your exercises:
      • Weather (not just the day of, but the days before)
      • Amount of daylight
      • Size of the PAX (make thing scalable)
      • Fitness levels in the PAX
    • Equipment needs
      • Cones, light sticks, CMUs, etc.
  • ELEMENTS: Basic ingredients of a well-balanced workout
    • Strength
      • Push, pull, core and leg
      • Goal: tax each of the four major muscle groups
    • Cardio
      • Sprints and distance
      • Goal: elevate the heart rate and maintain the elevated state with periodic rests
  • PRACTICE: You play like you practice
    • Make sure YOU can do the exercises properly
    • If you can, walk through the workout at the AO
    • PRACTICE, OUT LOUD, IN CADENCE
  • EXECUTION: Get after it and have some fun!
    • Talk up the morning on GroupMe. Let the PAX know you are excited to lead them.
    • Show up early!
    • Be energetic (you don’t have to be Richard Simmons, but be vocal and upbeat)
    • Always wear a watch
    • USE PROPER CADENCE
      • This seems small…it isn’t. The cadence creates a very real synergy for the group.
      • Proper cadence is:
        • “The Next Exercise is ______________________”
          • Clear and concise command
          • PAX repeat exercise name to demonstrate understanding
        • “Starting Position … Move”
          • “Starting Position” is the information
          • “Move” is the command
          • Pause between info and command, to assist with understanding
        • “In Cadence … Exercise”
          • “In cadence” is the information
            • Not all exercises are in cadence
            • PAX repeat back “in cadence” to demonstrate understanding
        • “Exercise” is the command
          • Signals PAX it is time to begin
          • Pause between info and command, to assist with understanding
        • “1, 2, 3” then PAX calls rep
          • Your cadence MUST match the called exercise
          • Not all exercises are performed at the same cadence
          • Your count matches the body movement
          • PAX call the rep number in place of “4”
        • Change your voice inflexion on last rep
          • Signals to the PAX that we are ending
          • Important to keeping morale and order
        • “Recover”
          • At the end of the called exercise you call “Recover”
          • Important command to let everyone know we are finished
  • INTANGIBLES: The secret sauce
    • During the workout, engage the PAX
      • Have PAX count off for rest times
      • Use men’s F3 names
      • Laugh, remember…this is supposed to be hard, but it’s also supposed to be fun.
    • If you can’t do it, don’t Q it.
      • This doesn’t mean you have to be the strongest and fastest, just that you can execute the exercise properly
    • Lead from the front with an eye on the back
      • The PAX come expecting to be led. There should be no doubt that you are leading.  You should be visible and vocal, but that DOES NOT mean everything revolves around you or that you need to the all-star of the morning.
        • Have others do 10 counts for breathers
        • Tell someone where you’re heading and have them lead the PAX
        • Have someone else lead the PAX to Cash Out
    • NEVER leave a man behind
      • This is important when moving around the AO. If the PAX gets stretched out we lose cohesion.
      • When on a mosey, if you feel the PAX stretching out, circle back (i.e. wagon wheel) or stop and do a few reps of an exercise (i.e. SSH, Merkins, etc.)