F3 Knoxville

Tag: Weigels

Circuit Frenzy

THE SCENE
69 and foggy

Welcome & Disclaimer

THE THANG
COP
SSH x 25 (IC)
Wide Merkins x15 (IC)
Imperial Walkers x12 (IC)
Toy Soldiers x10 (IC)
Arm Circles Forward x10 (IC)
Arm Circles Backward x10 (IC)
2 Laps Around the Parking Lot

Mosey to flag pole near covered area.

Circuit Circus V2
Divide up and head to 5 Stations.  Complete each station and run to the next one.
S1: 15 Burpees / 20 Reverse Pickle Pounders
S2: 20 Superman Swims/ 20 4ct Flutter Kicks
S3: 10 Chin-ups / 25 Prisoner Squats
S4: Shuttle Lunge/Crawl/Run (lunge to 1st cone, bear crawl back, sprint to 2nd cone and back)
S5: 25 Merkins / 20 Let Me Ups

Compete AMRAP in 25 min.

Mosey to parking lot.

Cash out
ATM + 30 BBS
Rinse and Repeat

COT
Number off and Name-O-Rama (23, 1 FNG – Lazarus)

BOM
YHC shared the preface from “Tribe” by Sebastian Junger.  We are not made to walk through life alone.  Throughout history people have gathered in tribes to not just survive, but thrive. A tribe not only looks out for us, but won’t allow us to just skate by with minimal effort.  Our tribe-mates push us to reach our full potential and never settle for less than 100%.  We become better as we understand we have are responsible for the man to our left and right.  F3 gives us an opportunity to connect to something larger than our everyday world.  Each morning we are reminded that we live in a war zone and our engaged in a battle for the hearts and minds of those we love, but we are not alone!

Hebrews 10:24-25

MOLESKIN
The PAX continues to push and work hard every single workout.  Our FNG, Lazarus, shared a little bit of his story and blew us all away.  Thankful to have him join the PAX, and look forward to continue to get better together!

Total Merkin count: 30 + n*15 + n*25 + 40 (n = number of times you completed that station)

The Coupon Death March

THE SCENE
65 and clear

Welcome and Disclaimer

THE THANG
COP
Side straddle hop x20  (In Cadence)
Rockettes x10  (In Cadence)
High Knees x20 (In Cadence)
Baby Arm Circles Forward x10  (In Cadence)
Baby Arm Circles Backward x10  (In Cadence)
Dry Docks x20 (on own)

The Coupon Death March
Description: Running up the hill by AO and down cardiac hill with coupons. 7 exercise stations along the way. Then, reverse it, doing same exercises on way back. 1 lap is when you’re back at coup stack. 2 laps total (Audible called after 1st lap for time, exercises cut to x10 and stopped at burpees).

Station 1: Coups Stack
Exercise: Merkins w/ rows (each arm) x15

Station 2: Parking Lot
Exercise:

Station 3: Gate
Exercise: Big Boy Sit-ups w/ coupon x15

Station 4: Top of Cardiac Hill by Benches
Exercise: Burpees x15

Station 5: Upper Switchback
Exercise: Big Boy Sit-ups w/ coupon x15

Station 6: Low Switchback
Exercise: Squat & Press w/ coupon x15

Station 7: Base of Cardiac
Exercise: Merkins w/ rows (each arm) x15

 

Return coups. Mosey to grassy area between pavilion and ball field. Line up and number off: 1s, 2s, 3s

Bermuda Triangle
Description: 3 groups at different spots each doing 15 reps. When done, rotate to next spot.

Group 1 – Pavilion
Tricep Dips on Benches x15

Group 2 – Dugout
Pull-ups x15

Group 3 – Curb by stairs
Box Jumps x15

Abs
Superman / Bananas on Q
Pickle Pounders x20 (IC)
Planks 60 seconds

COT
Number off and Name-O-Rama

BOM
John 13 – Jesus washed his disciples feet. Real men serve others. A mark of a man is to serve others. To carry the burden, physically, but emotionally and spiritually as well. To give credit and take the blame. To love the annoying guy at work. To do the hard thing when you just really don’t want to. Remember Jesus – God of universe – laid aside his glory to serve others. Let’s do the same, brothers!

MOLESKIN
It’s getting warmer, but the PAX keeps on doing work!  It was brutal running Cardiac Hill with coupons, but not only did everyone make it they made sure the men on their left and right made it as well.  Great morning and great way to get ready for the holiday weekend!

Hump Day!

THE SCENE
57 degrees, cloudy with a hint of Gloom at the Asylum

Welcome and Disclaimer

THE THANG
COP
Squats x15
Pickle Pounders x10 just for Pickle!
Ratchett Effect x30 front and x30 sideways
Monkey Humpers x20 OYO (Crowd Pleasers)

Line Up at the end of the parking lot and partner up!

Super 21
1 BBS, run to the other side, Merkin.  Add one rep each round to 21. Total reps = 231 of each.

MOSEY to the Pavilion for Bring me up Sally Challenge

Sally Challenge
While Partner 1 does Bench pull ups to the song
Partner 2 wall sits encouraging his partner
Both partners ended up toasted!

With only one minute left, we had to get some Dolly’s in!

Abs
Dolly x10 IC
Iron Cross on the 10 count by Edit
Finished with “Never Cross Dolly” x 10. (IRON cross while doing Dolly)

COT
Number off and Name-o-rama

BOM
Loving F3 and the F3 Knoxville Pax with what they bring to the table each day we meet. Being committed, being intentional, being authentic, holding plans loosely ,etc..ALL comes back to “Chasing the Lion”

60 Seconds…

THE SCENE
64 and clear

Welcome & Disclaimer

THE THANG
COP

  • SSH x30 (IC)
  • Dive Bombers x15 (IC)
  • Toy Soldiers x15 (IC)
  • Arm Circles Forward x10 (IC)
  • Arm Circles Backward x10 (IC)
  • Imperial Walkers x15 (IC)
  • Run the parking lot x2

Mosey to the paver pile and grab two coupons. Then mosey back to the parking lot and line up on the curb near the hill.

YCDAFSS
We will have 6, 1 minute rounds in a pyramid (R1 = 1min, R2 = 2min, … , R6 = 6min). Between rounds do suicide sprints across the parking lot (run to 1st cone, run back to start, run to 2nd cone run back to start, run to far curb and back to start)

  • Round 1 – Flyes
  • Round 2 – Flyes, Prisoner Squats
  • Round 3 – Flyes, Prisoner Squats, Curls
  • Round 4 – Flyes, Prisoner Squats, Curls, Mountain Climbers
  • Round 5 – Flyes, Prisoner Squats, Curls, Mountain Climbers, Arnold Presses
  • Round 6 – Flyes, Prisoner Squats, Curls, Mountain Climbers, Arnold Presses, Reverse Lunges

Circle up for abs

Abs
Captain Thors – x8 (IC)

COT
Number off and Name-O-Rama (1 FNG – Uncle Rico)

BOM
The opposite of manhood isn’t womanhood, it’s boyhood (1 Corinthians 10:11 – When I was a child, I spoke as a child, I understood as a child, I thought as a child; but when I became a man, I put away childish things.).  The difference between manhood and boyhood is not a sense of fun and zest for life, it’s maturity.  We don’t want to loose the joy of living, but the world…our loved ones…NEED us to be men.  The need us to reject passivity, accept responsibility, lead courageously, expect a greater reward…God’s reward.  Each morning at F3 we come together to get better physically, mentally and spiritually in the context of other men.  Men teach us how to be better men, so keep coming and keep giving!

MOLESKIN
The Knoxville PAX loves to kick off the week with a bang!  Monday’s are usually well attended and this morning was no different.  Everyone showed up ready to get better.  It was a great morning…I would expect nothing less.  AYE!!

Strength and Honor,
Cap’n Crunch

Playtime at the Asylum

THE SCENE
42 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x20 (IC)
Atlas Stretch x10 each leg (IC)
Dive Bombers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Backward x15 (IC)

Split into to groups, one group to playground the other to the parking lot next to the playground.

Group 1…
Zig-Zag Run
Run to each cone and do x15 of stated exercise, then run to next cone. At the last cone run on the outside of the parking lot to start line. Rinse and repeat.
Cone 1 – BBS
Cone 2 – Narrow Squats
Cone 3 – Merkins
Cone 4 – Hello Dolly
Cone 5 – Jump Squats
Cone 6 – Shoulder Taps
Cone 7 – Diamond Merkins
Cone 8 – Burpee

AMRAP for 15 min

Group 2…
Bench Bonanza
5 Rounds, each round 2.5 min with 30 second break between rounds. One person does Ex 1 while other does Ex 2. When the person finishes Ex 1 switch, rinse and repeat until time expires.
Round 1: Ex 1 – Step Ups x15/leg; Ex 2 – Bench Dips
Round 2: Ex 1 – Box Jumps x15; Ex 2 – Flutter Kicks
Round 3: Ex 1 – Bulgarian Split Squats x15/leg; Ex 2 – Incline Merkins
Round 4: Ex 1 – Side Step Ups x10/leg; Ex 2 – Decline Carolina Dry Docks
Round 5: Ex 1 – Elevated Reverse Pickle Pounders x15; Ex 2 – Derkins

Group 1 and 2 switch places

After both groups have completed each sequence, mosey to parking lot as one group

 

Abs
Thor Hammers – (1 BBS + 4 American Hammers, then 2 BBS + 8 American Hammers, 3 BBS + 12 American Hammers…)
x6 IC

COT
Number off and Name-O-Rama

BOM

To be a HIM, we have to be leaders who know where we are going and why we are going there. Life is full of distractions, but HIMs stay committed and focused. One of they keys to living this type of life is to establish and stay true to your N.U.T.s – Non-negotiable, Unalterable Terms! Without our NUTs we can’t be men of impact.

For your YHC it starts with looking beyond this life. Matthew 6:33 – “But seek first his kingdom and his righteousness, and all these things will be given to you as well.”

 

MOLESKIN
The PAX came out hungry and ready to attack this morning’s workout! We used every minute of the 45 we had, and got better together.