F3 Knoxville

Tag: Woodshack

Solid

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Side Straddle Hops, Plank stretches, 10 Tempo Merkins, 10 Mountain Climbers, 10 Windmills, 10 Cherry Pickers
THA-THANG:

Mosey up mini cardiac hill and turn right onto the perimeter trail.  20 Hello Dollies.

We will be doing “nickel, dime, quarters” along the perimeter trail all the way to the serpentine sidewalk until it hits the main roadway going by the ball fields.  In the nickel, dime, quarter we run the distance to one light pole and then do five reps of an exercise, run for two more light poles and do ten reps of the exercise, then run for five more light poles and do 25 reps of the exercise.  Those finishing an exercise first do baby crunches until all others catch up.  We will do the following exercises along the way:

  • Squat jumps
  • Merkins
  • Big boy Sit-ups
  • Star jumps

Mosey to long parking lot between the serpentine sidewalk and the northern baseball fields. We will circle around the parking lot performing the exercises listed at each cone.

Cone 1:  20 American Hammers (four count) then Berry Sanders to Cone 2.

Cone 2:  20 Bobby Hurleys, then sprint to Cone 3.

Cone 3:  20 Imperial Walkers (four count) then bear crawl to Cone 4.

Cone 4:  20 Squats, Berry Sanders to Cone 5.

Cone 5:  10 Shoulder Taps (each shoulder) then sprint to Cone 6.

Cone 6:  Ten Burpees.

Rinse and Repeat.

20 Box Cutters.

Mosey to Playground.  We will do elevens at benches, starting with one bench lift and ten bench jumps.

10 Dive Bombers, 10 Bottle Openers, 10 Peter Parkers, 20 Flutter Kicks, 20 Table Saws, Boat Canoe

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
Eight men, no FNG’s.
CIRCLE OF TRUST/BOM:

Philippians 2:3 ESV / 181 helpful votes

Do nothing from rivalry or conceit, but in humility count others more significant than yourselves.

John 15:12-14 ESV / 134 helpful votes

“This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends. You are my friends if you do what I command you.

Certainly, a purpose of F3 is to better ourselves as men.  But in F3 we also learn that life is not just about ourselves.  A true HIM looks to God above for direction and then uses the strength that God gives him to reach out to others.  I love the way that we, in F3, look to beyond ourselves in the BOM.  We learn messages about life that are God-Driven and which give us moral and personal strength.  I also love how, in F3, we take that message outward, looking to find other men to be a part of our PAX but also looking to ways we can help the community.  In that way we no only make ourselves better, but make others better.  Let’s remember that as we go on through this week and as we celebrate Christmas.  We can be thankful that God came in the form of man to sacrifice Himself for us.  But we can also learn to make the high commitment to spread our love to others, sacrificing our tendencies towards greed and self-focus, while learning to give of ourselves, our time, and possessions.

Christmas Flyby

THE SCENE: 40 degrees, 79% humidity, calm winds, clear night skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Windmills x10, Overhead/Out Front hand claps x10

Various trips across the parking lot: run, Bernie, bear crawl, side shuffle

THA-THANG:
Retrieve CMU and overhead carry with both arms, then right arm only, then left arm only, then both arms as we travel to Mt. Crumpit.

Two stations were set up about 150 yards apart on the path below Mt. Crumpit.  Cardio and Upper Body F3 workout cards were at the first station (CMU’s were left here to assist in any exercise needing them).  The second station had the Legs and Core F3 cards.  A card was turned over at Station 1 and the exercise and specified reps were performed before running to Station 2.  Running back and forth between stations occurred until time was exhausted.  Any sprint, bear crawl, or Bernie card turn over at Station 1 required a trip up Mt. Crumpit and around the Christmas Tree.

Carry CMU’s back to the AO.

MARY:
There were plenty of core work included in THA-THANG
COUNT-OFF & NAME-O-RAMA
8 HIMs and 0 FNG’s
CIRCLE OF TRUST/BOM:

Last Wednesday and Thursday, I had the privilege of watching the various services and tributes to the late George H W Bush.  I had a tough time staying hydrated.  All the water I drank just ran out through my eyes.  I decided that I really need to be more like him.  I have 28 more years to reach that goal, assuming I live to his final age of 94.

Listening to the seemingly endless accolades reminded me of the late General Fred Forrester from the McGhee Tyson Air National Guard base.  He was a Maryville resident and civic leader for many years.   Anyone who ever encountered Fred was made to feel like the most important person in the room.  Like the late President Bush he knew the value of friends and family.

Anyway, I wanted to share some things that I picked up watching the tributes to President Bush.  They are not in any particular vein of thought or theme.  They just stuck with me and perhaps they may have some significance to you.  Here are the quotes attributed to him:

  • We know what works. Freedom works. We know what’s right. Freedom is right.
  • It’s a very good question, very direct, and I’m not going to answer it.
  • Hatred corrodes the container it’s carried in.
  • The idea is to die young as late as possible.
  • Failure is part of living a full life but don’t let failure define you.
  • Old guys can still do fun things.

The prayer that George H. W. Bush recited at his presidential inauguration in January 1989 was another thing that impacted me.  Here is the full text of his prayer:

Heavenly father, we bow our heads and thank you for your love.  Make us strong to do your work, willing to heed and hear your will and write on our heart these words: use power to help people.  For we are given power not to advance our own purposes, nor to make a great show in the world, nor a name.  There is, but one just use of power and it is to serve people.  Help us remember, Lord, Amen.

President Bush was an excellent role model in many ways.  He will undoubtedly be remembered for the importance he placed on family and friends and for his dedication to serving people and his country.

I have much to do.  My 28 years are ticking down.

MOLESKIN:
Prayers for Tin Man as he undergoes a medical procedure today.  We hope for his quick return to the Gloom.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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.

Mosey to the Kraken

THE SCENE: upper 30s and supposed to be raining or snowing, but neither
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x10

Merkins x 5 IC (4 ct)

10 burpees OYO
THA-THANG:

  • Mosey to Mr. Rogers Street for the Kraken.
  • On the way there stops along the way for escalator. 10 burps, 20 dry docks, 30 LBC, 40 squats
  • Once we reached the Kraken circle, perform reps at each cone, once complete, run down to the stop sign and back. Ran to the stop sign one  and due to time, we ran around the Kraken. Exercises were;
  • 20 star jacks, Power T flutters, Burpees, Monkey humpers, merkins, WWI sit ups, Froggie squats, DRY DERKINS.
  • ALL were done with 20 reps single count except for flutters and monkey humpers
  • Mosey back to the AO with de- escalate on the way back. We finished the escalator at the AO

MARY:
LBC x20 ic, Side tri rises x10 each side IC, FLutters IC, Lazy boys the last minute
COUNT-OFF & NAME-O-RAMA
11 pax including 1 FNG Nathan aka Lay up
CIRCLE OF TRUST/BOM:

Mark Linton wrote: A real man is the kind of man that when your feet hit the floor each morning the devil says Oh Crap, he’s up! Brother, life is too short to wake up with regrets. So love the people who treat u right. Forgive the ones who don’t just because you can. Believe everything happens for a reason. If you get a second chance, grab it with both hands. If it changes your life, let it. Take a few minutes to think before u act when you’re mad . Forgive quickly. God never said life would be easy . He just promised it would be worth it. 

A real Brother walks with u when the rest of the world walks on you. Send to all ur Brothers. For you Big Bro.Salute!!!😎

MOLESKIN:
I wanted to expand on the BOM but completely forgot where I was going with it. But in short, I wanted to let the pax know, the older we get the easier it is to isolate ourselves as men. With that said, my dad has a lot of friends that stay in contact with him and its a great reminder for us to NOT isolate ourselves and stay in contact with our friends, old and new as we grow older. So lets not only get better together but let the friendships grow over the years.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

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.)