F3 Knoxville

#Let’s Get Rocked!

The Scene – 65 degreesish

F3 Welcome & Disclaimer

Warm-O-Rama
Merkins 4ct IC x 10
Some of This/Some of That
Tempo Squat IC x 10
SSH IC x 25

(Ascending Burpees – Start with 1 and add one between every exercise.

The Thang
Pick up a couple of handheld Pee Rock’s or full on boulders (Ratchet)
Indian Run to Kory Hill & Grab a Battle Buddy

Circuit 1 – 5 min
Partner A – High Rows
Partner B – Runs Hill and performs 10 Manmakers run back and switch w/ partner

(Continuing Ascending Burpees)

Circuit 2
Partner A – Overhead Presses
Partner B – Runs Hill & performs 15 Squats – switch w/ partner

Circuit 3
Partner A – Squat Jumps
Partner B – Smurf Jacks x20

Indian Run to base of Matterhorn – Cont. Burpees
Indian Run back to AO – Pax took the opportunity to Indian Run Drag Race back

Mosey to Tennis Court
Descending Burpees then Wall Crawl (10 Burpees – Wall Crawl, 9 Burpees – Wall Crawl, etc.)

Saved by the Bell

COT
Count-Off & Name-O-Rama

BOM
GRIT is persevering over difficulties for an extended amount of time. GRIT is when Purpose meets action. Every #HIM out here has GRIT and we need to remember how far we’ve come before getting lost in constant improvement.

Moleskin
Challenging workout today, loved to see the PAX audible their own Drag Race Indian Run back to the AO.

The whole gym!

The Scene: 68 and gloomy at the Pavalon

F3 Welcome & Disclaimer

Warm-O-Rama

Was there one?

Tha-Thang  (Supposed to be 300, but ended up doing 400 or something)

15 pull ups
30 dead lifts
30 push ups
30 box jumps
30 floor wipers
30 single arm kettle bell clean and press
15 pull ups
30 Russian swings
Repeat-o x2

Was there a “WORD”?

Everest Circuits

THE SCENE
Crisp and cool

F3 Welcome and Disclaimer

THE THANG
COP
Michael Phelps IC x10
Windmills IC x10
Imperial Walker IC x15
Mountain Climbers IC x15
Plank Jacks IC x15
The Elvis Special IC x3 (From Plank, right hand up, right foot up, right foot down, right hand down, 2 merkins, repeat on left side)

Mosey to Everest.
Audibles along the way to keep the PAX nice and tight­–and as a preview of what was to come: 20 LBS, 10 merkins, 10 squats

Circuit at the first light pole at the base of Everest.
Go for time: 5 minutes per round. Each round, drop 5 reps from each exercise. Start with 20 reps.

Round 1:

  1. LBS x20, then slow mosey to next light pole.
  2. Merkin x20, then slow mosey to next light pole.
  3. Squats x20, then SPRINT up Everest.
  4. Slow mosey back to 1st light pole.

Rinse and repeat for 5 minutes. Then 1 minute recovery. (The “1 minute recovery” turned into “Dealer’s Choice core work.”)

Round 2: Same as above, but x15 reps/exercise. Rinse and repeat for 5 minutes. Then 1 minute recovery. Challenge: try to complete the same number of laps as previous round.

Round 3: Same as above, but x10 reps/exercise. Rinse and repeat for 5 minutes. Then 1 minute recovery. Challenge: try to complete the same number of laps as previous round.

MOSEY SLOWLY BACK TO AO.
Audibles along the way to keep the PAX nice and tight: Al Gores, Lunges, Burpees.

MARY
LBS OYO x20 with Boat/Canoe at the end
Sun Dials OYO x20 with Boat/Canoe at the end
V-ups OYO x10 with Boat/Canoe at the end

COT
CountaRama, Name-a-Rama, BOM.

BOM
Train yourself to be obedient. The Father has good things in store for us. He wants you to be a part of the work He’s doing in the world.

Keep’on Truckin’

The Scene: 66 and crisp!

F3 Intro and Disclaimer

Warm-O-Rama

Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
Squat x 15 IC

Tha-Thang
JAILBREAK to lower field for
Wham-o-Lunges 12x

Mosey to upper field
Plank Hops
Plank Weave
Tunnel-o-Love

Mosey to Upper Parking Lot
Dora-cides (3x 4 lengths) 2 Burpees each end

Mosey to Hill
Partner Up!
11s as a team
Burpees & Squats

Mosey back to AO

MARY
Boat Canoe

Peter Parkers

1x Shoulder Blaster = ….
10x Forward Arm Raise, thumbs up
10x Forward Arm Raise, thumbs down
10x Forward Arm Raise, thumbs up on the way up, thumb down on the way down
10x Lateral Arm Raise, thumbs up
10x Lateral Arm Raise, thumbs down
10x Lateral Arm Raise, thumbs up on the way up, thumb down on the way down
10x Lateral Arm Raise to cross overhead, thumbs up
10x Shoulder Press

Joy Trumps Happiness – DREDD excerpt
The culture often uses Joy and Happiness interchangeably, but they are actually very different things. Happiness is a mere transitory positive feeling governed by fleeting external circumstance. Happiness is a full belly—it goes away when you get hungry again.

In contrast, Joy is not ephemeral. It is a permanent state of deep contentment that is unaffected by quotidian happenstance. Joy cares not whether a man’s belly is full or empty. It requires a long view, well past the toils and triumphs of any given day. The Q is a Joyful man under any and all circumstances because his vision is cast at beyond the day before him. His focus is on the end and beyond.

Bear Square

The scene:  73 & muggy

F3 Welcome and Disclaimer

Warm-o-rama:

SSH IC x 20

LBAC IC:  10 fwd / 10 bkwd

Burpees OYO  x 10

Tempo Squat IC x 10

Dive Bombers IC x 10

Tha Thang:

  • Bear square crawls
    • 4 cones in a square.  Bear crawl the square while always facing one direction.  Stop at each corner  & perform exercises (25 reps each):
      • Lap 1:  ball burpees, ball merkins, squat jumps, big boy situps
      • Lap 2:  merkin side lunge, ball in/outs, iron mikes, superman swim
      • Lap 3:  flutter kicks, squats w/ ball overhead, carolina dry docks, speed skaters
  • Suicides:  pick exercise from bucket lottery style to perform at each cone
    • Merkins x 10
    • Burpees x 3
    • Bear Crawls
    • Crab Walks

MARY:

ABCs

Count off and name-o-rama

BOM:

Adversity –  We all face it.  The journey through adversity is inevitable if we’re striving for improvement.  It’s not the adversity itself, rather it’s your reaction to the adversity that is important.  As we go through life as husbands, fathers, employees and employers it is important to understand that don’t get to choose our circumstances at all times.  Adversity finds us whether we want it to or not.  We would all do well to remember that the world’s eyes are on us to see how we handle ourselves when we face difficulties – and more importantly, God’s eyes are on us in that same moment.

James 1:2-3   Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because the testing of your faith produces perserverence.

Moleskin:

Tons of fun at the Big Ball today.  Thanks for pushing hard today & hope to see you HIMs out west at the Dog Pound soon.