F3 Knoxville

Tag: Utah

When you can’t do anything dumber…Totally redeem yourself

THE SCENE: post rain – 53 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 5 Cherry pickers, 5 tempo merkins, 5 tempo squats
THA-THANG:

  • Indian run with back two men racing to the front (ran to the rear parking lot in front of the ‘Stadium’ hill.
  • 3 x Circuit Breaker – broadjump two parking stalls, lunge one parking stall to the end of the parking lot. Alternate sprinting forward, shuffle, bernie, shuffle, burpee in each parking lot stall until reaching the start point.
  • 11s on Stadium Hill – Hip thrusters on the parking lot, sprint up the hill, monkey humpers at the top of the hill.
  • Dora – 100 merkins, 200 Squat Rockettes (Squakettes), 300 American Hammers (cut short on time), partner runs with CMU up the stairs and slapped the Rec Center wall.
  • Mosey back to AO.

COUNT-OFF & NAME-O-RAMA
31 total: 26 Pax//5 FNGs

CIRCLE OF TRUST/BOM:
Classic scene in Dumb and Dumber – Just when I think you can’t do anything dumber, you go out and totally redeem yourself! https://www.youtube.com/watch?v=UnkefjCES-4

Matthew 5:23-2423 Therefore if you are presenting your offering at the altar, and there remember that your brother has something against you, 24 leave your offering there before the altar and go; first be reconciled to your brother, and then come and present your offering.

When things are wrong, whether it is your fault or not, we must be about making things right. This is not an obstacle, it is an opportunity. I shared a story from my time as an officer in the Navy. A sailor opened the door to a pressurized space and it caused the door I was opening to slam, nearly taking off the fingers on my right hand. I rushed at the sailor and got about two inches from his face and started berating him. He was in the wrong and I outranked him. In the middle of yelling at him, I look down to see another sailor that I had been studying the Bible with. Seeing her replaced my anger with shame. I walked away and cooled down. About an hour later, I found the sailor I had yelled at and I apologized to him for embarrassing him and for the things I had said. Two hours later, I found the female sailor that I had previously studied the Bible with. I owned what I had said and done and shared that I had apologized to the other sailor. I shared that the anger she saw in me was the man that I had to die to daily, the man whom Christ has helped me change from. She said that she knew I had apologized because the whole crew was talking about it (it’s rare for an officer to apologize to an enlisted sailor). 15 years later, we are still close and I saw her over Thanksgiving. She is married to a preacher and they have two kids.

Just when I couldn’t do anything dumber, I totally redeemed myself in her eyes and we are both better for it. Make wrongs right and see obstacles as opportunities.

 

The Mexican Wave

THE SCENE

55 degrees and cloudy

Welcome & Disclaimer

Warm-up:

Butt kickers, high knees, lunges front and side, kangaroo hops

THE THANG

  • Group big boy sit-ups in unison x 50 which turned into the Mexican wave. Enough said
  • Hill chase – 1 with block running up hill, other sprint to catch him. Rinse and repeat x2 each way
  • Mose to flag pole – 2 sets of ATM 15,10,10
  • Mose to baseball field – leap frog over under relay challenge.
  • Mose back to AO – block workout in pairs – big boy sit-ups, overhead press, side press, flutter kicks, hello dolly’s.
  • Suicide sprints in parking lot with 20 merkins x2
  • Finish with a game of sharks and minnows.

COT – 35

BOM

Choices, Choices.

“Life is a matter of choices…..and every choice you make, makes you” John Maxwell.

UF3 Championship: The Comeback

The scene: 55 degrees and absolutely perfect outside
 
F3 Welcome and Disclaimer
Warm-o-Rama:
Mosey around the outhouse
5 jump squats with knees up
20 seconds of air punches L/R combos
10 seconds of girl fight arm windmills
5 sprawls
5 knockdowns w/one hand getup
Get loose with the Billionaire shuffle
Tha Thang:
Slow Mosey w/CMU in two lines 10 feet apart to boats. At each command, sprawl to the ground do 5 merkins on CMU and 5 overhead presses
At boat area do high knees with consecutive sprawls and “knock downs” with one hand get ups on command
Mosey w/CMU down dock trail to bottom of steps. Wagon wheel with side shuffle till 6 catches 10 count, mosey w/CMU to top of restaurant lot. Alternating time with CMU overhead.
At restaurant lot, wagon wheel w/CMU till 6 catches up 10 presses, 10 curls, 10 triceps w/CMU
The Octagon:
8 stations
1)Grappling: bear crawl to center cone and back x2
2) Boxing: 10 left/right combos then burpee x10
3) Jujitsu: 10 BBS roll to 10 merkins repeat 3 times
4) Muy Thai: high knee while holding CMU 20 on 3-count
5)Karate: 20 front kicks each leg
6) wrestling: CMU get ups (start w/CMU on chest)..get up x10
7) judo: “throws” take CMU from shoulder height to the ground 10x each shoulder
8) kickboxing: 10 karate kids (or front kick) and 10 side kicks each leg
Run around Octagon after completing station w/o CMU then pick up CMU and move to next station.
Mosey w/CMU Back to AO doing sprawls w/5 mericans and 5 presses w/CMU
MARY:
Jacares (lizard walks)
CMU V -holds
Flutter kicks
Pickle pounders
BOM: Getting back up
The parable of the sower
“Others, like seed sown on rocky places, hear the word and at once receive it with joy. But since they have no root, they last only a short time. When trouble or persecution comes because of the word, they quickly fall away.”
‭‭Mark‬ ‭4:16-17‬ ‭
Persecution, strife, pain, struggle and trials in our lives will come. So what do we do? Will we wither away or will we dig in with our roots?
James 1:2-3 says
“Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.”
Push through Physically and mentally with faith in our God who strengthens us. Pray. Read his word, lean on your brothers and do not give up.
Our Championship Belt is waiting on us in heaven!
Moleskin:
Great work by the PAX today, I saw some men pushing themselves to get better.  Here is some F3 math for you…
17 men + a large Octagon shape + moaning and grunting + CMUs + private parking lot= cops being called
Who better to diffuse the situation than Mayberry!

Finish

The Scene: 59 degrees, light wind…

F3 Intro and Disclaimer

Warm-O-Rama

SSH x 10

Imperial Walkers x 10

BBAC x 10

The Thang:

DORAS-

100 Burpees

200 LBC

300 Merkins (as partners finish help other groups finish)

ESCALATORS-

10 Burpees

10 Burpees, 20 Squat Jumps

10 Burpees, 20 SJ, 30 Merkins

10 Burpees, 20 SJ, 30 Merkins, 40 Squats

 

11’s-

LBC/Flutter Kicks

Ab-O-Rama

Dealer’s Choice- Marge/Homer, American Hammers, Change the Dial….

The Share (BOM):

FINISH was the word of the day and the topic. Finishing strong takes passion, desire, guts. The PAX was encouraged to finish strong this day, this month… and encouraged that we are not a “finished” product. God is not done with us!

Workout + Q101

THE SCENE
55 and cloudy

Welcome, disclaimer and explanation of day (workout + Q101)

THE THANG
COP
– SSH 4ct 30x (IC)
– Squats 4ct x20 (IC)
– Dive Bombers 15x (IC)
– Reverse Lunges x10 (IC)
– Arm Circles Forward 15x (IC)
– Arm Circles Backward 15x (IC)

Partner up with Battle Buddy and line up along the curb

Grinders
1st Battle Buddy lunges to the first cone, then sprints to second cone, does 5 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch.

Each round increase by 5 reps until each man does a total of 20 reps.  Three rounds:
– Rd 1 = Ranger Merkins (hands at should width, elbows in)
– Rd 2 = BBS
– Rd 3 = Froggy Squats

Mosey to field opposite the soccer fields

Nickel and Dime Hill Runs
Battle Buddies alternate between…
– 1st Battle Buddy raccoon crawl to the base of the hill, run up the hill, back down the hill, then run backwards up the hill and do 10 fairy jumps, run around back to the start (2nd Battle Buddy alternates flutter kicks and superman swims x15 each)
– Switch

Rinse and Repeat 4x (each man 4 trips)

Pyramid of Pain
Circle up.  We are going to do the following exercises together adding an exercise each round (ending with doing all 5 together).

Exercises (x20 of each):

  1. Narrow Squats
  2. Diamond Merkins

Run up hill!

  1. BBS
  2. Reverse Lunges (each leg counts as 1)

Run up hill

  1. Dry Docks

Mosey to SP

ABS
Dealers Choice…
Woodshack – Jay Lo & Pickle Pounders in honor of Hooker’s wedding!
Zygote – Boat Canoe

COT
Number off & Name-O-Rama (37 PAX, 3 FNGs)

BOM
As iron sharpens iron, so a friend sharpens a friend (Proverb 27:17 NLV)

Notes from Q101
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
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 day light
– Size of the PAX (make thing scalable)
– Fitness levels in the PAX

Equipment needs
– Cones, light sticks, CMUs, etc.

ELEMENTS
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 it

PRACTICE
Make sure YOU can do the exercises properly

PRACTICE, OUT LOUD, THE CADENCE!

EXECUTION
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
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
– 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

– NEVER leave a man behind
– This is important when moving around the AO. If the PAX gets stretched out we loose cohesion.
– If you feel the group stretching out, circle back (i.e. wagon wheel) or stop and do a few reps of an exercise (i.e. merkins, squats, etc.)