F3 Knoxville

Author: BackBlasts

Matterhorn Repeats

AO: dogpound
Q: Madoff
PAX: Lightweight, Junk (Sam Yoakum), Earmuffs (Dan Studt), Aladdin
FNGs: None
COUNT: 5
WARMUP:
20 SSH
5 Cherry Pickers
20 TN Rocking Chairs
5 Cherry Pickers
10 baby arm circles forward, backward, then 10 Grady Corns
5 Cherry Pickers

Run up hill to 10 Wide Merkins to the Rail and 10 Dips
Keep Running around the peninsula stopped 3 times for 10 toe taps on 4-count, ending at base of Matterhorn

THE THANG:
Run Up Matterhorn then Walk down and Repeat (8x)
Walk back towards AO, mall walk race
7’s – Tyson Merkins and Squat to Inch Worn Walkout

MARY:
20 Gas Pumpers
10 Freddie Mercury
3 Knoxville Cherry Pickers

ANNOUNCEMENTS: Escape Haw Ridge

COT: Shared a praise report from my personal life that represents an answered prayer that I have been waiting some time for. Reminder that faith is built in the waiting not in answered prayers necessarily.

5-4-31 This is Hard

AO: bigball
Q: Wedding Singer
PAX: Drive-thru (Mikel Towe), Postman (Scott Colby), Huffy (Ken Hill), vanilla
FNGs: None
COUNT: 5
WARMUP:SSH / baby arm circles / hillbillies/ Tempo Merkins/ Rockettes

Mosey to Hessler on The Hill. Get CMUs

THE THANG: 5-4-3-2-1

Instructions: Do 5 exercises; 5 reps each

No Surrenders
Merkins
Blockees
Combo Blockees
Kracken Blockees (blockee with 3 merkins)

Run loop + 20 curls

Do 5 exercise 4 reps each

Run Loop + 20 Curls

Do 5 exercises 3 reps each

Run Loop + 20 curls

Do 5 exercises 2 reps each

Run Loop + 20 curls

Do 5 exercises 1 rep each
Return CMUs

MARY: @ Benches
Incline Plank Knee to opposite elbow (10 each leg)
Dip (Legs straight) + Alternating Straight Leg Lift (10 reps)
Feet Elevated Wide Toe Taps (10 each leg)

ANNOUNCEMENTS:

COT: F3 Word

Proverbs 3:5-6
Trust in the Lord with all your heart
and lean not on your own understanding;
6 in all your ways submit to him,
and he will make your paths straight.[a]

There are days that we wake up and sense that we are not headed the right direction that we aren’t on the right path.

Proverbs 4:18
“But the path of the righteous is like the light of dawn, which shines brighter and brighter until full day.”

Sometimes we start our workouts in darkness but as we go through the end of the workout we see a tiny bit of light… and it gets brighter and brighter… if you’ve ever been camping in a place where there is no artificial light it’s even more noticeable…

If you are not on the right path, take one step in the right direction

There is peace with God through Jesus Christ. My encouragement to you and to myself is to turn from trusting yourself and trust in Christ. When you do, dawn has begun in your life. Turn from foolishness and walk together in wisdom motivated by the worthiness of God and his purpose for you, and encouraged by hope.

C.S. Lewis said that both Good and Evil increase at compound interest. Pursue that which is evil and the downward spiral accelerates at an ever increasing rate. Pursue that which is good and good increases not arithmetically, but exponentially.

Sore Legs Already

AO: thequacken
Q: Gmail
PAX: DoorKicker (Jud), Shotgun
FNGs: None
COUNT: 3
WARMUP:
Arm circles, Squats, Motivators, Imperial Walkers
THE THANG:
Mosey to Gresham Track
11’s on Bleachers – Dips & Irkens

Interval work:
400m kick
3×10 power merkins (hands leave ground)
3×20 Jumping Squats
30 Jumping Lunges
*Always Wall-sit until 6 is up then brief recovery before next set
Mosy back to AO
MARY:
Flutter kicks
Mer-Jack-ins (split jack at the bottom of merkin)
Hello Dollies
Merkin Jacks (1/4 ratio to 5/20)
ANNOUNCEMENTS:
EFHR Friday night
Continued prayers for Z-Pack family dealing with loss of wife’s father.
COT:
Time is a 0 sum game, you can’t add hours to a day. Behind every “yes” there is a looming “no”. Saying “yes” to working overtime might be saying “no” to doing something with your kids (paraphased) – Michael Hyatt – Free to Focus

Climbing P3’s Ladder

AO: asylum-am
Q: P3
PAX: Cat Gut (Mike Davis), Waffle House (Brady Greene), Backflow (Wesley Hunt), Matlock (Bill Maddox), Pac-man, Cinco (Scott McGuire), F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 8
WARMUP:

5 Easy up/downs
*Pause for Disclaimer*
20 SSH
Lap around the Pavilon
Rockettes
Tie Fighters
Runners Stretch
Shoulder warm up – MPs, Front Swings, Carltons
BBQ Squats
Tempo Merkins

THE THANG:

Mosey around Pavilon to last corner and lunge back length of Pavilon.

5 up/downs
Repeat Pavilon lap above, except bear crawl last length

5 up/downs
10 Dirkins
repeat lap, burpee broad jump back

5 up/downs
10 Drikins
10 table Rows
Repeat lap, lunge back

5 up/downs
10 Dirkins
10 table rows
15 big Bois
repeat lap, bear crawl back

5 up/downs
10 Dirkins
10 table rows
15 big Bois
10 irkins
Repeat lap, burpee broad jump back

5 up/downs
10 Dirkins
10 table rows
15 Big Bois
10 Irkins
20 Air Squats
Repeat lap, lunge back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
Repeat lap, bear crawl back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
20 Superman’s
Repeat lap, burpee broad jump back

5 up/downs
10 Dirkins
10 Table Rows
15 big Bois
10 irkins
20 air squats
15 box cutters
20 Superman’s
15 Dips
Repeat lap, lunge back

MARY: Notta

ANNOUNCEMENTS:

Hardship Hill
Talked about the unfortunate timing of the Vols/Wildcats game during EFHR

COT:

Discipline is choosing between what you want now and what you want most – Abe Lincoln

True happiness does not always equate to fun or easy

“The secret of happiness is not in doing what one likes, but in liking what one does.” – James M. Barrie

Moans and Groans

AO: the-farm
Q: Aladdin
PAX: Bartman, Lightweight, Pew-pew, Aladdin, Choir Boy
FNGs: None
COUNT: 5
WARMUP: the usual

THE THANG: many things that caused moans and groans

MARY: no time for that

ANNOUNCEMENTS: haw ridge, Rucking Farmers

COT: what is your Reflection?