F3 Knoxville

Who’s on Q?

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: (By Dreamer!)

  • SSH’s x20
  • Cherry Pickers x10
  • LBAC’s Fwd/Rev
  • Tempo Merkins x 10

THA-THANG:
The Escalator

From the AO to the parking lot for the middle school baseball field and back to the AO (adding an exercise each 100 yards or so and then dropping one off on the way back)

    • 10 Burpees
    • 20 Star Jacks
    • 30 Merkins
    • 40 Squats

The Quarter Pounder w/ Cheese

Bernie there and run back to the start (10,25,50,75,100)

    • 10 Yards (Burpees) x10
    • 25 Yards (Merkins) x25
    • 50 Yards (Squats) x50
    • 75 Yards (Mtn. Climbers 4xCount) x75
    • 100 Yards (Big Boys) x100

MARY:
Ab-kraken ( LBC’s, V-Up, BB’s, Flutters, LBC’s, V-Up, BB’s, Flutters)
COUNT-OFF & NAME-O-RAMA
Abscess, Backup, Butterfingers, Dreamer, Drifter, Fins, Hammy, Moses, Pinocchio, Proton, Snorkel, Woodshack,
CIRCLE OF TRUST/BOM:
Men spend their live in anticipations, in determining to be vastly happy at some period or other, when they have time.  But the present time has one advantage over every other: it is our own.      -Charles C. Colton
MOLESKIN:
I’ve been working quite a bit lately and this Q sorta slipped my mind.  However, as with all of life’s unexpected moments we always have the choice of how we react.  What a great lesson we can all learn when we stop to listen, ask for help, and rely on our fellow HIM’s.  Thank you all for your help today and every day!  -Butterfingers 🙂

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.

Time for the speed round

THE SCENE: I  don’t know what the temperature was but it was  Noooice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, rockettes, merkins
THA-THANG:

Mosey to the steps down from the restaurant rock.
14 different stations:(any order)
PAX slips up and everyone goes to a station.
Stations:
35lb plate press (press both at once if your a stud)
Bobby Hurley’s
Merkins
Lunges
Plank Supermans
Side lunges
Dry docks
Squat jumps
Dips on curb
Plank leg raises
More squat jumps
round the clock merkins
10lb medicine ball slams
Plank jacks
One guy runs up the hill to the rock and does 5 burpees and back down while all others do exercise they are at. Once the rock run gets back down everyone rotates/switches exercises in a clockwise manner.
After everyone does all exercises….
SPEED ROUND: move as fast as you can through exercises doing a qty of 10.
SUPER SPEED ROUND: 5 exercises even faster.
Pick up cones and weights and go back to AO.

MARY:
42 flutter kicks
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
I talked about being a good role model for our kids but not allowing our kids to put us as their example. We will fail and we will fail in front of them. Their ultimate example needs to be that of Christ.
MOLESKIN:
Good to see proton and rusty at the dog pound.
ANNOUNCEMENTS:
Wagon wheel talked about the hardship hill podcast, updates on the race, prayers for family and friends with illness.

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

 

Slip n Bleed

THE SCENE: 40s n cloudy
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:

SSH x 20

squats x 10 ic

merkis x10 IC

hill billies x10 IC

goofballs x10 IC(never again, its lame)

run to the tennis court. Side shuffle all base lines and run side lines
THA-THANG:

SLIP n BLEED(SLIP N SLIDE)

  • Partner up. P1 pushes 45lb steel plate(hairburner) while P2 does 10 merkins
  • Once P2 finishes, he runs to catch P1 and P2 pushes the plate. P1 one does 10 merkins
  • Every other time its your turn to do exercise, do 10 squats to mix it up.
  • we took turns pushing the plate around the park trail
  • Between partners, we pushed the plate half mile! It was a lot harder than I thought and I lot better than I thought! It was pretty brutal.
  • FINS slipped and his knee scraped the ground and was bleeding. Hence SLIP N BLEED!
  • once we completed the loop, we did BLACK JACK on the grinder
  • start with 1 Lunge(each leg) run to the end and 20 merkins.Go until you get 20 lunges each leg and 1 merkin, always equal to 21 aka black jack.

MARY:
James Bond

Hello Dolly(FIA version Bruce Jenner)

LBC

Side tri rises

Pickle pounders in honor of pinnochio spending time with his wife.
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Chase the Lion!
MOLESKIN:
Love reading Chase the Lion ! Keep living men!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.