F3 Knoxville

The Dirty Thirty

THE SCENE
63 and breezy

 

THA-THANG
Warm up ruck in the neighborhood (1.5 mile)

Muster on the side of the YMCA at the pull-up bars.

Dirty Thirty
Perform the following circuit.  First time through x30 reps of each the “dirty dozen” exercises, no breaks between exercises.  After completing the first round ruck the parking lot/Lover’s Lane loop.  For the second round perform x15 reps of each exercise.  Then ruck the park loop.

Exercises (all with ruck on except the Toe-to-Bar):

  1. Bent Over Rows
  2. Squats
  3. Upright Rows
  4. Tricep Presses
  5. Curls
  6. Ruck Thrusters
  7. Merkins
  8. Ruck Get Ups
  9. 4ct Mountain Climbers
  10. Overhead Press
  11. Toe-to-Bar
  12. Bear Crawl

 

MARY:
4ct Flutter Kicks x30 IC
4ct Flutter Kicks x30 IC

 

That’s just under 4 miles rucking with 555 reps total for the exercises.

CMU HIITs

 

THE SCENE
20 and clear

Welcome & Disclaimer

 

THE THANG
COP
SSH 4ct x30 IC
Dive Bombers x15 IC
Tempo Squats x15 IC
Arm Circles Forward x12 IC
Arm Circles Backward x12 IC
Cherry Pickers 4xt x10 IC
Run 1 lap and line up along the curb

 

Jelly Legs
The PAX does the following together:
R1: 10 sec hold squat, 10 squats, run to far curb do 5 Merkins, run back
R2: 20 sec hold squat, 20 squats, run to far curb do 10 Merkins, run back
R3: 30 sec hold squat, 30 squats, run to far curb do 15 Merkins, run back
R4: 40 sec hold squat, 40 squats, run to far curb do 20 Merkins, run back

Mosey to CMU pile and grab a CMU then Switzer on Q.

 

HIIT Triangle
This routine uses three (3) stations with three (3) strength movements that include an Upper Body, Lower Body, and combined Upper & Lower Body and one (1) cardio move at the end of each round. The timing for each set is as follows:

  1. Strength Move #1 – 40 Seconds / 10 Sec transition
  2. Strength Move #2 – 40 Seconds / 10 Sec transition
  3. Strength Move #3 – 40 Seconds / 10 Sec transition
  4. Cardio Move – 60 Seconds

60 Second transition in between each station.

Stations are as follows:

Station #1
SM 1: Curls w/ CMU
SM 2: Forward Lunges w/ CMU
SM 3: Squat Thrusters w/ CMU
Cardio: High Knees

Station #2
SM 1: Bent Over Rows w/CMU
SM 2: Sumo Squats w/CMU
SM 3: Deadlift into Upright Row w/CMU
Cardio: Mountain Climbers

Station #3
SM1: Over Press w/CMU
SM2: Side Lunges w/CMU
SM3: CMU Swings
Cardio: SSH

Rinse and Repeat

After 2 rounds circle up for MARY.

 

MARY
Flutter Kicks 4ct x30 IC
American Hammers (4ct) – x20 IC

 

COT
Number off and Name-O-Rama – 13 PAX

 

BOM
Tend Your Field
“We, however, will not boast beyond proper limits, but will confine our boasting to the sphere of service God himself has assigned to us, a sphere that includes you.” – 2 Cor 10:13

In the middle of this verse is a word we cannot see because it is hidden behind the English translation. It is the word metron, the Greek word Paul used in his original letter. It means “a measured space.” Even those of us who don’t read Greek can see that the word metron is related to our English word meter, a unit of measure. I think the right English word for metron is “field.” This makes the most sense of what Paul is trying to tell us.

Paul was saying three things to the Corinthians. First, God had assigned a field to him. Second, that field—like all fields—had boundaries. Third, that field contained everything for which God had given Paul responsibility. Paul was clear about where his lines of responsibility fell. He knew that the Corinthians were in his field of responsibility. The assumption is that he could have named other cities or people who were not his responsibility.

Now, I believe that what is true of Paul is also true of you and me. For every season of your life, God has given you a field to tend. That field is comprised of the people, things, and priorities God has assigned to you. Your job is to know your field, protect your field, and make sure that everything in your field flourishes according to the will of God.

This is what separates noble men from mere males. What summons true masculinity from the soul of a man is his decision to tend his God-assigned field with his God-given gifts for the glory of God and the good of others. That’s when a man steps up. That is when he starts to draw on the resources of great manhood that lay dormant within him.

This doesn’t mean that manhood is all duty. It doesn’t mean that manhood is all drudgery and responsibility. It does mean that a man sets himself upon the path of noble manhood the moment he resolves to tend the field God has given him for each season of his life.”

Stephen Mansfield, Building Your Band of Brothers

Three questions to reflect on:

  1. What are the boundaries of you field?
  2. How healthy is your field?
  3. What do you need to do TODAY to tend to your field?

 

Submitted by Cap’n Crunch

 

Dual Route 66

THE SCENE: Mild for February
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Tempo Squats IC x 10
  • Merkins IC x 10
  • Baby Arm Circles (forward & reverse) IC x 12

THA-THANG:

Dual Route 66’s – 22 light poles up the path to the top of Little Baby Hill. When finished with the first set of exercises, run back down the hill back to the first light pole. Rinse and repeat with the next set of exercises.

  1. Merkins and Big Boy Sit Ups
  2. Carolina Dry Docks and Jump Squats
  3. Flutter Kicks (4 ct) and Iron Mikes (4 ct)
  4. Burpees and Hello Dollies (4 ct)

Mosey to the playground for 3 sets of Tricep Dips and Derkins.

MARY:

Just enough time for some Hello Dollies, plank work, and American Hammers.

COUNT-OFF & NAME-O-RAMA
19 HIMs – no FNG’s

CIRCLE OF TRUST/BOM:

With the recent flooding throughout Knoxville, I witnessed a lot of men ready and willing to jump into action to help out their neighbors. Men from our church group helped by digging ditches to divert water away from basements and crawl spaces. When they heard that friends and neighbors were in need, they dropped their Saturday plans and eagerly ran out into the rain to help. It was a great reminder that we as men have a longing to come to the rescue. We want to play the hero, to help others in need, to accomplish great feats in adverse conditions.

On the flip side, we as men are very often reluctant to ask others for help. We tend to wait until the very last minute to reach out to our brothers. We wait until our basements and crawl spaces are already filled with water before we’re willing to ask for help. Even though our brothers are eagerly awaiting the opportunity to jump into action, we attempt to do it ourselves for as long as we can…….until it reaches a point where it’s no longer manageable.

 

 

BURBS with the Twins

THE SCENE: 51 and chances of rain but not really until the last 5 minutes but just for a few seconds…….:)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Standard Warm up loop to the school and back stopping once for 20 merkins/ 20 squats
THA-THANG:

  • DORA inspired workout called BURBS. partner up, Pax 1 does exercise while P2 is running a lap, switch…cumulative total for reps between partners
  • 100 B.odybuilders
  • 125 U.pright rows
  • 150 R.uck rows. Bend over with back as parrell to ground as possible and for rows with the ruck/ RUCK ROWS
  • 175 B.ig boy sits up with ruck on front as high as possible on chest
  • 200 S.quats with ruck on back

Once completed above, stayed as partners for heavy ruck carry. P1 carries sand bag while P2 carries the twins (2-50lb buckets). Switch when partner can not carry the twins any longer. Do this for just under a mile/ main loop. Once we got back, we had 4 minutes. We ran to Lovers lane, bernied up lovers lane and back to AO.

TOTAL work out included 4.5 miles of distance covered with LOTS of reps and a dash of good livin at the end!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
7 Mother ruckers
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Today was a good mix of mumblechatter, cardio, and suck!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Deck of Chaos

THE SCENE
43 and clear but wet

F3 Welcome & Disclaimer

THE THANG
COP
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Imperial Squat Walkers 4xt x15 IC

Line up on curb for the following…
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC

Line up on the curb.

Deck of Chaos
The deck of cards determines our destiny!
For all suits with a card value of 2-6 = Suicides based on the value of the card.

  • Example: draw a number 4 card (4wo Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. run to Cone 3, back to Start, run to Cone 4, back to start. Done.

For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

  • Face Cards = 15 reps
  • Ace = 21 reps
  • Jokers = run to the top of the hill and back to the curb.

The exercises are as follows:

  • Hearts: Burpees
  • Spades: 4c Squats
  • Clubs: 4ct Flutter Kicks
  • Diamonds: 4ct Merkins

We were just 6 cards shy of finishing the deck, that’s my bad.  Next time will probably stick with single count rather than 4ct on the exercises (except for Flutter Kicks).  That should put the PAX right where we need to be to finish the whole deck

COT
Number off and Name-O-Rama – 30 PAX including 1 FNG – Zillow

BOM
Grit – Grind – Grace

For me, they sum up the mindset a HIM needs to wake with each morning to make sure he takes his DRP and gets better.

  • GRIT – Defined as “courage and resolve; strength of character”, this is the mindset a HIM has to have if he is going to have the impact on the world that he longs for.  Everything starts in the mind.  There will always be 10 reasons to not do what is good and right…GRIT finds that one reason to press forward and makes it happen.
  • GRIND – This is where we do the work to get better.  Where we put GRIT to work.  It’s not enough to think about, we need to get dirty.  It’s not easy, it’s not supposed to be.  The challenge is what fuels growth.  Whether it is physical, mental, relational or spiritual if we are going to get better we MUST put in the work.  The GRIND is where a HIM applies his GRIT to get better and makes his world better for others.
  • GRACE – This final point reminds us that none of us are perfect, that we all need outside help.  No man reaches his full potential alone, no one.  The very life we live is a grace.  No greater display of grace in all of history than Christ on the cross.  The key for a HIMs is to see the GRACE that surrounds him and draw strength from it and then be an agent of grace in the lives of those around him.  GRACE fuels humility, teachability and flexibility, three key attributes of very good leader.  Today we got through by ensuring that the man on our left and right got through.  The Fellowship of Suffering is a extreme grace in our lives that hones us to be the best we can be.  As we both receive and extend grace in every area of life we mature into men of impact.

Every day this week we have an opportunity to exercise GRIT, GRIND and GRACE.  The thing is, no one can force it upon you.  You have to choose it, commit to it and then see it done.  So let’s do this.

Submitted by,
Cap’n Crunch