Waffle House – Page 46

Circle the Wagon

October 6, 2017 Elvis

THE SCENE: Crisp, clear, and cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Michael Phelps IC x10
Big Arm Circles IC x10
Mosey 2 laps around the parking lot.

THA-THANG:

Circuit. AMRAP 5 Minutes.

Round 1:
- Calf Raises x20
- Lunges x20
- Run lap around parking lot.
Round 2:
- LBC x20
- Sundial x20
- Run lap around parking lot.

Mosey to new, big parking lot.

Do exercise at every light pole on the outside of the parking lot. When you make it a full lap, do burpees until everyone gets back.
Round 1: Squats x10
Round 2: Merkins x(Pick your own poison)

Mosey to base of Cardiac Hill via new path. LBCs and American Hammers along the way to keep up the good cheer.

Cardiac Hill.

Sprint to first turn.
Merkins x10
Sprint to second turn.
Squats x10-20
Sprint to top.
LBC x20.
Mosey back down. Rinse and Repeat.
Lead group began doing lunges up Cardiac Hill on the 3^rd ascent, picking up the PAX along the way. Then back to the (absent) flag.

COUNT-OFF & NAME-O-RAMA
PAX: 22. Smallmouth, Fabio, Coolio, Cheatsheet, Leonardo, Cherry Picker, Walkabout, Mr. Ed, Pusher, Expedia, Charmin, Crablegs, Snitch, High Heels, Umbro, Waffle House, Rainbow, Bunny, Rascal, +2 early departures

FNG: Compost (Forgot to get his contact info! Umbro, can you hook us up? Or Compost, just keep coming, ok?)

CIRCLE OF TRUST/BOM:

Mr. Ed has a torn ACL. It’s been torn for 5 years (what?). Surgery is scheduled for December. YHC felt that was too long to wait. This PAX prayed for complete healing NOW. Cause that’s what a Good Father wants to do for His boys.
MOLESKIN:

I woke up late. Didn’t have a good plan the workout. Felt scattered. Didn’t have a good WORD ready for the COT. Then Mr. Ed shared about his ACL being torn and the upcoming surgery and asked that we pray for a quick recovery…after surgery. BOOM. It hit me. “There it is. Here’s the moment. Stop feeling guilty about not having something ‘prepared’ and STAY PREPARED to live freely in the moment.” I was immediately convinced this was no accident. “Mr. Ed, yeah, we’re going to pray for a quick recovery. But not for a quick recovery two months from now. We’re going to ask our Good Father for a quick recovery NOW.” A Good Father doesn’t give his boys snakes when they ask for bread. So, Father, sure, we’ll give you glory if you want to slowly heal Mr. Ed’s ACL post surgery. But we would much rather brag about how You healed Mr. Ed’s ACL without surgery.

ANNOUNCEMENTS:
Christian Brothers Automotive (https://www.cbac.com/knoxville/?L=true) are providing free oil changes to single moms. Contact for more details: (865) 270-6588.

7-11’s

September 28, 2017 Capn Crunch

THE SCENE
67 & Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
2 laps around the parking lot

THA-THANG
Mosey to pavilion
11s of Picnic Table Pull-ups and Step Ups/Box Jumps
Once everyone finished, 10 burpees OYO

Mosey to stairs
Calf raises x20 regular, 20 turned out, 20 turned in, 30 regular OYO
Once everyone finished, 10 burpees OYO

Mosey to playground
11s of Smurf Jacks and Squats
Once everyone finished, 10 burpees OYO

Mosey to benches
11s of Dips and Incline Merkins
7s of American Hammers and Flutter Kicks

Mosey to Baby Hill
3 times up Baby Hill with 6 burpees, 1 trip with sandbag

Mosey to parking lot and partner up
Dora’s
– 100 Merkins
– 50 Lunges
– 400 LBCs

COUNT-OFF & NAME-O-RAMA
8 PAX (Dimples (QIC), Proton, Woodshack, Cap’n Crunch, Crab Legs, Flanders, Waffle House, Mr. Ed)

CIRCLE OF TRUST/BOM
Prayer for the racial tension in our country.

ANNOUNCEMENTS
2nd F Event this Friday night @ Tank’s
Alcoa/Maryville Launch, Saturday 10.14
Truckin’ To The Pound, Saturday 10.28
GROWRUCK05, 11.18-11.19

No Mosey, All Business!

September 25, 2017 Capn Crunch

THE SCENE: 64 & Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
COP:

SSH x30 IC
Tempo Squats x15 IC
Dive Bombers x15 IC
Diagonal Lunges x15 IC
Burpees x10 OYO
Baby Arm Circles Fwd x10 IC
Baby Arm Circles Bkw x10 IC

THA-THANG:
Everyone line up on the curb and get in groups of 3.

Triple Sprints
2 men at Cone 1 (orange cones) and 1 man at Cone 2 (orange cone). One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone, stopping in the middle at the yellow cone to do 2 burpees. Then man at Cone 2 runs to Cone 1 while other men do exercises. First man now runs to Cone 2. Rinse and repeat for 6 minutes.

Upper Body:
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Shoulder Taps / Superman Swims

Abs:
Cone 1 = American Hammers / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Lower Body:
Cone 1 = Squats / Skaters
Cone 2 = Reverse Lunges / Side Lunges

10 count recover then circle up for the Accumulator.

Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:

– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:
– Exercise 1: Burpees
– Exercise 2: Wide Merkins
– Exercise 3: Narrow Squats
– Exercise 4: Dry Docks
– Exercise 5: Jump Squats

Stay in circle, get on your 6 and get ready for some Mary

MARY:
4ct Flutter Kick x20 IC
4ct Side Crunches, Rt. x10 IC
4ct Side Crunches, Lf. x10 IC
4ct Flutter Kick x10 IC

COUNT-OFF & NAME-O-RAMA
43 PAX, 1 FNG – Drawstring

CIRCLE OF TRUST / BOM
Part of our growth is spiritual. One observation YHC has made recently is that most men seem restrained and bored on Sunday mornings at church. Rather than their faith igniting them, it seems to be hindering them from being who they are. This is the exact opposite of God’s intent for us as men. Our faith is not meant to fence us in, but fuel us for a life of impact and significance! My faith informs me that there are no idle moments, everything has eternal significance. Even the most mundane experiences, when viewed though faith have potential to be life-changing. It’s about perspective. It’s about seeing our lives as more than a quest for self-comfort and self-satisfaction. It’s about seeing life as Jesus did…an adventure where we are part of something greater than ourselves. We are meant to be life-givers, servant-leaders…HIMs!

Choose today to view your faith from the lens of what you give rather than receive.

MOLESKIN
It was a beautiful, clear, cool Monday morning and the PAX were out in force! No mosey today, all business. The men busted it for a solid 45 minutes and it was a great start to the week. We also had a guest, cameraman from WVLT news was on site to get some video for a story they will be doing later this week. No Sad Clown Is Safe!!!

ANNOUNCEMENTS
Alcoa/Maryville Launch – 10.14.17
Trucking to the Pound CSAUP – 10.28.17
GROWRUCK05 – 11.18.17

Submitted by Cap’n Crunch

The Agile Bear

July 7, 2017 Capn Crunch

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

The Power of Three

June 14, 2017 Capn Crunch

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 1^st cone, Bear Crawl back to 2^nd cone, Sprint to 3^rdcone 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.