F3 Knoxville

Tag: Woodshack

Circuit Stations

THE SCENE
72 and foggy with rain at the end

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Diagonal Lunges x10 each leg (IC)
Dive Bombers x15 (IC)
Imperial Walkers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Backward x15 (IC)

Circuit Stations
Each PAX grab a Battle Buddy. Battle Buddies will then head to one of the stations outlined by the Q. When Q yells “go” all teams will complete the station. At each Station, while waiting for team member other members will alternate between plank and Al Gores. Upon completion of the Station the team will run together to the next station. Continue rotating until Q says stop and recover at launch point.

Station 1
Run to hill next to parking lot.
Each member runs up hill with CMU. At the top, place CMU down and do 5 burpees. Run back down.
Repeat x3

Station 2
Run to parking lot.
Run suicide sprint. Then each member completes x15 CMU Swings, x15 CMU Presses, x15 CMU Squats.
Repeat x3

Station 3
Run to far dugout.
Each member of team completes 10 pull-ups, 20 Carolina Dry Docks and then runs two laps of stairs.
Repeat x3

Station 4
Run to covered area.
Each member completes x10 Box Jumps, x15 Derkins and x10 Let Me Ups and 1 Suicide Sprint
Repeat x3

Station 5
Run to parking lot near playground.
Run to each cone and do x10 of stated exercise and run to next cone (in a zig zag pattern). At the last cone run on the outside of the parking lot to start line.
Cone 1 – 4ct Flutter Kicks
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 – Burpees

Repeat x2

Abs
BBS x30 IC
American Hammers x15 IC
Bicycles x10 IC

COT
Number off and Name-O-Rama

BOM
Micah 6:8 – “He has told you, O man, what is good; and what does the Lord require of you but to do justice, and to love kindness, and to walk humbly with your God?”

MOLESKIN
The PAX came out and worked hard this morning.  We were greeted by a nice fog and departed in a steady downpour.  It was a good morning!

Feel the Wood

THE SCENE
69 Degrees and clear

Welcome and Disclaimer
THE THANG
COP
Burpees            IC x15
Cherry Pickers  IC x20
Tuck Jumps      IC x20
Squats              IC x20

Team Time
With arms locked at the elbow
Squats                IC25
Good mornings   IC25
BBS                    IC25
Merkins feet on shoulders IC5

Mosey to the pole, introduction to TimberMember, divide up in teams

TimeberMember
Team A takes the pole
Squats                         IC x25 with pole
Goodmorning              IC x25 with pole
Shoulder presses        IC x10 each side with pole
BBS with pole             IC x25

Team B takes the ground
Merkins x20
BBS x20

Switch:  Team B takes the pole and Team A takes the ground

Mosey Pole to new location
Rinse and repeat

Mosey Pole back to the parking lot.  While in route alternate pole carry and Merkins between teams.

Abs
Donkey Kicks     IC x20
V-ups                  IC x20
Reverse crunch  IC x20
Star Gazers
COT
Number-rama, Name-a-rama

BOM
Mayberry shared:

Proverbs 17:17 “A friend loves at all times, and a brother is born of adversity”

I am thankful that we are all friends, and becoming brothers as we overcome the issues of not only getting up to make it to F3, but also coming together to trample the physical adversity and accomplish the workouts that are put in front of us.  Not only keeping eachother motivated to complete the task at hand, but to laugh and have fun doing it.

We are all in Knoxville for a reason, and we are all at F3 for a reason.  I do not believe that it just randomly happens, but that God is working in our lives.  We all have a plan for the direction we want our lives to go, but what we need to realize is that plan is going to happen according to God’s schedule and His plan for our lives.

“In his heart man plans a course, but the Lord determines his steps.”  Proverbs 16:7.  I encourage each of you to let God guide you on the course.

Eye of the Tiger

THE SCENE
62 and Clear

Welcome and Disclaimer

THE THANG
COP
Side Startle Hop x25 IC
Chinook Squats x20 IC
Little baby arm circles Front x15 and back x15 IC
Mountain Climbers x20 IC
Ranger Merkins x20 IC
Run around the parking x2

Line up along the curb

Burp and Merk
Begin a traditional burpee with a single merkin at the bottom, then back to start. Run to second line for a second burpee with two merkins, then back to start.  Continue to increase merkins by 1 with each line to the 10th line (should do 10 merkins).  Then come down subtracting one merkin for each line all the way to 1.  Total merkins = 100

Count off in 3s then mosey to flag pole.

Bermuda Triangle
Group 1 – 10 pull-ups in the dugout
Run from dugout to short walls near playground
Group 2 -10 step-ups at the short walls
Run from playground to covered area
Group 3 – 10 rows and 10 merkins
Run from covered area to dugout

Rinse and repeat x4

Mosey to bottom of Cardiac Hill

Cardiac Merkin Circuit
Bottom = 20 Ranger Merkins
1st curve = 20 Diamond Merkins
2nd curve = 20 Wide Merkins
Top = 20 Derkins on a bench

Aborama
Star Fish Crunch x 10 IC
Flutter Kicks x 25 IC
Peter Parkers X 20 IC
Merkins X 20 IC

COT
Number off & Name-O-Rama

BOM
Do not be Anxious – Matthew 8:25-34

I have been challenged recently with some uncertainty about what I am going to do when I grow up.

And as I have been going through these I have realized that much of what I have been about achieving and experiencing and measuring my worth based on that.

And as with many of us I have struggled to trust Gods timing.   I think we have all be programed by the world to want answers now when that may not necessarily be God’s timing.   I have been prayerful and seeking his truths about this but I often find myself falling back into the same old desires and habits.   It should be easy right? God says to trust him so I should. I think our desire is to want the easy button.

Now tell me that one more time again God. What is the recipe?   I read a book, the bible, or hear a great sermon, or list to Captain and P-Nut. I want to be that and put it into action but still fall back into the same traps of wanting to accumulate more

MOLESKIN
Cool morning morning at the Asylum provided a great setting for the PAX work hard.  Spirits were high as always and we ended with group prayer for several PAX members.  Cap’n Crunch also announced that there will be devotions on biblical manhood on Wednesday mornings for those interested.

Burning Some Goo

THE SCENE
68 degrees and muggy

Welcome and Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Baby Arm Circle        ICx15
Reverse Arm Circle   ICx15
Imperial Walkers      ICx10
Merkins                      ICx15

Mosey to Saturday’s AO spot

High Knees                ICx15
Merkins                      ICx15

Mosey to treeline near Lakeshore main entrance; grab a Battle Buddy

DORAS
Alternating sprints to treeline, while partner performs exercises:
100 Merkins
100 BBS
100 Squats
Plank when finished

Mosey to Everest

Planks
Merkins                      ICx15

Sprint up Everest to upper parking lot

Merkins                      ICx15
LBC                            20 OYO
Mountain Climbers     ICx15

Mosey back to the AO; pick up coupons

Gone in 60 Seconds
Overhead Press         As many as you can in 60 seconds
Weighted Squats       As many as you can in 60 seconds
Curls                           As many as you can in 60 seconds
Incline Merkins         As many as you can in 60 seconds

Return coupons; Mosey back to the AO

Abs
Boat-Canoe    led by Ratchet
Hello Dolly      led by Mr. Tumnus

COT
Welcomed and named three new FNG’s…Snapper, Dirt Bag and Cash Back.

BOM
P-nut thanked everyone for coming out into the gloom. Read from 1 Thessalonians 5 and talked about how we can be the “light” and how to avoid “darkness.” Good things happen in the light, and we need to be the light in our homes, community and workplaces.

P-nut prayed us out.

MOLESKIN
The PAX came ready to burn some goo….and the goo was burned. Great mumblechatter and spirit from the PAX.

Merkin Circuit

THE SCENE
64 and clear

Welcome and Disclaimer

THE THANG
COP
SSH IC x 20
Baby Arm Circles IC x 12 each way
Chinooks IC x 10 each way
Imperial Walkers IC x 15

Mosey to greenway

30 Minutes of Merkin Circuits
Stations at each corner:
1st Corner – Merkins x 15
2nd Corner – LBC x 15
3rd Corner – Merkins x 15
4th Corner – Squats x 15
Plank it up

Each lap produced 30 Merkins, 15 LBC, 15 squats and 0.35 miles

Abs
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 IC
Hold feet 6 inches off ground

Ended with 30 more Merkins
COT
Count off and Name-o-Rama

BOM
Brotherly Love – “Therefore as we have opportunity, let us do good to all people, especially to those who belong to the family of believers.” – Galatians 6:10

* Bonds of brotherly love are a big deal to God because they represent the kind of bonds that exists between the Father, Son, and Holy Spirit
* Men are created to live, work, and fight in bands
* Your bonds of brotherly love should seek to liberate & strengthen and not constrict & consume.

MOLESKIN
The PAX pushed it today after a successful event beatdown in the push-up challenge from yesterday. Everyone completed at least 210 push-ups to start the day. Great job men!