F3 Knoxville

Field Trip to the Zoo and Museum

F3 Knoxville – World’s Fair Park
Quickbooks on Q

Pfeiffer, Too Late, G6, Cow Bell, Pole Dancer, Quickbooks

Warm Up:
Tempo Squats 10 on a 4 count
This Right here- Arm Stretches
Run 3 times around the fountain

Mosey to the Museum of Art Parking Lot
3 stations:
Agility ladder with Running,
50 lb Plate Push and Pull Suicides
CMU Ab pass with Partner

PAX partnered up rotating between each station when the push pull suicide group was finished.

Zoo Escape:
World’s Fair Park Drive Hill (from the mailbox to the last parking meter)
*Bear Crawls
*Frog Hops
*Crab Walk
*A… Merican Walking Horse… 10 Mericans at every parking meter, mosey in between

Mosey back to the AO

Department Stores
100 Mtn Climbers

BOM: Romans 4
Abraham Justified by his faith. In the face of fear, anxiety and the unknown he trusted God and his faith was counted to him as right standing before God. Prayed for Faith over the PAX.

Farmer Carry Friday

THE SCENE 30 and clear

F3 Welcome & Disclaimer

THE THANG COP Cherry Pickers x10

Merkins x 10

Get in groups of 4 (grab CMU) mosey to the baseball field. 1 person in right field corner, 1 in left field corner, 1 on bleachers, last person does farmer carries to partner and switch. Keeping it moving

Round 1: 300 Skyhawk merkins, 300 Bobby Hurley’s, 300 Dips

Round 2: 300 Carolina Dry Docks, 300 Lunges, 300 Box Jumps

Round 3: 300 overhead press, 300 narrow squats, 300 incline merkins

Mosey back to parking lot

COT Number off and Name-O-Rama (1 FNG!)

 BOM Contentment: Where do you find your Joy? Are you searching for Happiness or Joy.

MOLESKIN

The PAX was in high spirits for the 1st Friday of the year. Fun morning.

 

You know how to count to eleven, right?

Scene – 26deg Cold and Gloomy (Shorts weather for some)

F3 Welcome & Disclaimer

Warm-o-Rama:
2 Laps around the outhouse
25 X SSH IC
5 X 2 X BA CIR FWD/BACK IC
OYO BigAuntThelma
15 x Tempo Merk IC

The THANG:
Mosey to Baby-Everest
You know what 11’s are, right?
Burpees at the Top
4 Count Rock Climbers at the bottom

Mosey to the Parking Lot above…find a partner!
Wheelbarrow Derkins
Wheelbarrow w/ partner to each line and perform 5 derkins
Switch w/ partner
Rinse and Repeat-o

Mosey to the Pavi-lawn
You know what 11’s are, right?
Dips & LBC’s

Back to the AO for Dealer’s choice Mary
Mayberry – American Hammers
Frosty – BBS
Ratchet – Boat/Canoe

Count off and Name-O-Rama

BOM:
We were challenged by Mayberry on his last BOM to put ourselves 3rd. God, Friends/Family, and then us. 2 Things we can do to make small steps towards that are: 1. Carve out the first 5 minutes of your day to be with the Sky-Q. Ask God, What is it that you would have me do for you today? 2. Be present in the moment. Be in the conversation and not lost in your own thoughts.

Moleskin:
This was a challenging workout for me to lead. My comfort zone lies in lifting CMU’s! I wanted to lead a workout beyond my capacity. With the support of the PAX we managed to get some pretty good work in and complete on time. Our thoughts and prayers are with the PAX that couldn’t be with us today.

1st Hump Day of 2017

THE SCENE
45 and clear

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x25 (IC)
– Windmill Merkins x10 (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)
– Diagonal Lunges x10 each leg (IC)
– One lap around the parking lot

Mosey to bottom of hill between the parking lot and the baseball field

Strength Sprints
Starting at the bottom of the hill…
– 20 Narrow Squats
– Run to top of hill, do x15 4ct Mountain Climbers
– Burpee broad jump to the first cone, do x15 Dry Docks
– Alligator Crawl to second cone, do x15 Diamond Merkins
– Lunge to third cone, do x10 Jump Squats
– Run back to start

Rinse and repeat, AMRAP in 10 min

Mosey to gate near Asylum

Route 55
Run to the top of the hill stopping at each cone to do the following exercises adding one each cone:
– Burpees
– Dry Docks
– Froggy Squats
– Wide Merkings
– Star Jumps

Mosey to SP and circle up for MARY

MARY
– Flutter Kicks (4ct) – x25
– Side Crunches x20 IC each side
– Superman Swims x20 IC
– American Hammers (4ct) – x15 IC

COT
Number off and Name-O-Rama (2 FNGs!)

BOM
Isaiah 40:30-31
Even youths grow tired and weary, and young men stumble and fall; but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Hope – (verb) to look forward to with desire and reasonable confidence; to believe, desire, or trust

Other things that we hope in:
– Money
– Power
– Popularity
– Relationships
– Success

The problem is those are all fickle and fading.  There is one true constant in all creation, the creator.  And he has called us his sons.  Place your confidence, belief, desire and trust in HIM…and you will find both strength and rest.

MOLESKIN
The PAX crushed the workout this morning!  Everyone was giving 100% and making sure their brother was doing the same.  No better way to kick off 2017!

What 25# Plate?

F3 Intro and Disclaimer

Warm-O-Rama
Around the Worlds
Figure 8s
Halos
Russian Swing
American Swing
Merkins
30 Jump Ropes

The THANG
Mosey to Outhouse with ‘Bells
Repeat 5x
– 20x American Swing
– 20x Box Jump
– 10x each Single Swing
– 20x Overhead Lunge (Weighted) – walking out
– Walk back to Kettlebell (OH)
– 50x Jumprope

MARY
Flutter Kick
Side Crunches
Boat-Canoe

WORD

I shared a story about Polish Independence day – November 11, 1989. Don’t take your freedom lightly.