F3 Knoxville

Hwy 6…

THE SCENE 59 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH                           ICx20
Squats                       ICx20
Carolina DryDocks    ICx15

Mosey toward the Saturday AO for a modified Route 66 (called Hwy 6 this morning to honor our friends in College Station, TX)

Highway 6
PAX were instructed to run the length of 11 light poles, stopping at each light pole to perform increasing reps at each pole (1st pole = 1 rep; 2nd pole = 2 reps; rinse and repeat to the 11th pole)
1st circuit:          Burpees
2nd circuit:         Squats
3rd circuit:          Merkins
4th circuit:          Star jacks
5th circuit:          Carolina Dry Docks
6th circuit:          Mountain climbers

Audible called at 6:05 am for a plank sequence; followed by a set of merkins (ICx15)

Mosey back to the AO for a round of Mary:

MARY
Flutter kicks by P-nut                          ICx20
Leg raises led by Leonardo                 on command
American Hammer led by Barbie        ICx25
Runner’s stretch led by Elvis               on command

COT
Count-o-rama, Name-o-rama,

BOM
We all have folks in our lives that we owe a debt of thanks.  P-nut challenged the PAX to reach out to someone today and thank them for making a difference in their life.  Read Colossians 3:15

MOLESKIN
Great effort by all the PAX on a chilly Friday morning.

OG Style…

THE SCENE 60 and clear at the BB for the collaborative “OG” Workout

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x12 IC
– Squats x12 IC
– Michael Phelps x20 OYO
– Arm Circles Forward x6 IC
– Arm Circles Backward x6 IC
– BBS x12 IC

Mosey to the big ball for Station 1 of the OG collaboration workout
-Joe Hendrix up two flights of stairs
-Merkins x20-OYO
-Squat Jumps x20-OYO

Mosey to Station 2: (Market Square)
– DORAS with a battle buddy (sprint to end of Square, return, and alternate) in the form of B.O.M.B.S increasing by reps of 40
– 40 Burpees
– 80 Overhead Claps
– 120 Merkins
– 160 BBS and Squats (80 a piece)
Flutter Kicks IC
American Hammers IC

Mosey back to World’s Fair
Planks
Grab Battle Buddy and wheelbarrow across last half of infield to the water fountains

COT
Number off and Name-O-Rama

BOM
1 Cor. 9:24-27
Points to reflect on:
1.) Be self-disciplined and run for the eternal prize
2.) We do not have to run this race alone.  We have Jesus Christ as our savior and He also gives us each other.  We are here for our brothers to run this race and be leaders in our homes, work, etc.  In society it is being pushed to be individualistic but an OG is there to have his brother’s six at all times and help each other.

Keep Moving…

THE SCENE 58 and clear

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x30 IC
– Windmill Merkins x10 IC
– Narrow Squats x20 IC
– Arm Circles Forward x15 IC
– Arm Circles Backward x15 IC
– Imperial Walkers x15 IC

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

Strength Sprints
Starting at the bottom of the hill…
– 20 Prisoner Squats
– Run to top of hill, do x15 4ct Mountain Climbers
– Burpee broad jump to the first cone, do x15 CMU Presses
– 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 pavilion and grab a Battle Buddy

Bench Work
3 Rounds, each round 2.5 min with 30 second break between rounds.  Battle Buddy 1 performs Exercise 1 while Battle Buddy 2 performs Exercise 2, then switch.  Rinse and repeat until time runs out.
– Rd 1: Exercise 1 = Step Ups x15/leg; Exercise 2 = Bench Dips
– Rd 2: Exercise 1 = Bulgarian Split Squats x10/leg; Exercise 2 = Let Me Ups
– Rd 3: Exercise 2 = Side Step Ups x10/leg; Exercise 2 = Decline Carolina Dry Docks

Mosey to bottom of hill near parking lot

Hill Sprints
At the bottom x10 Superman Swims
At the top x10 Jump Squats

Rinse and repeat x4

Mosey to SP and circle up for MARY

MARY
Flutter Kicks x25 IC on 4ct
Side Crunches x25 IC each side
BBS x30 OYO
Hello Dollys – x25

COT
Number off and Name-O-Rama

BOM
“I have two types of problems, urgent and important.  Urgent are never important, and important are never urgent.” – Dwight Eisenhower

“Put first things first and we get second things thrown in: put second things first and we lose both first and second things.” – C. S. Lewis

“But seek first the kingdom of God and his righteousness, and all these things will be added to you.” – Jesus (Matthew 6:33)

Points to reflect on:
1.) Are you clear on what things are “important” and what things are “urgent” in your life?
2.) Where are you sacrificing the “important” for the “urgent?”

MOLESKIN
Another beautiful East Tennessee fall morning!  The PAX was quite but determined this morning.  We kept moving, worked hard and got better.  Can’t get much better than that!

Just Keep Movin’…

THE SCENE 59 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Quick Mosey around bathrooms
High knee skips on way back
Side straddle hops 15
Power T stretch 10 each side
Morning Wood-5 each hand (Turkish get up)
20 mericans
Mosey to Matterhorn stopping at cones
Cone 1: 20 mericans
Cone 2: 20 BB sit-ups
Cone 3: 10 x jacks?
Cone 4: 5 burpees
Cone 5: 10 rocky balboas
Planks or sit ups for challenge participants while waiting on 6

Mosey to pavilion
On your own 2 sets
10 pull-ups
20 incline mericans
10 decline mericans

Mosey to top of Matterhorn (cone 5)
Repeat exercises at each cone on way down

Wagon wheel At bottom of Matterhorn till 6 joins
Mosey to tennis courts

Ascending Testicals with sprints X2
Start on line, sprint to other side and back
5 15 degree
Sprint down and back
5 45 degree
Sprint down and back
Hold 90 degree 60sec

1 round Duck duck goose style bear crawls around tennis court

Mosey back to SP
20 sit ups
15 flutter kicks
25 american hammers
15? Hello dollys

COT
Count off/name o Rama

BOM
Ephesians 5:25
Spoke about relationships and how Christ loved the church. How we should love our spouses as he loved us. Unconditionally and not selfishly.

“Love seeks its happiness in the happiness of the beloved. It will even suffer and die for the beloved in order that its joy might be full in the life and purity of the beloved.This is how Christ loved us, and this is how he calls us to love one another.” From Desiring God pages 206-7.

Manic Monday

THE SCENE 70 and clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop x 20
The Gator
Michael Phelps
Carolina Dry-dock x 15 (4 count)
Ground touch squats x 15

Mosey to stairs

Bunny Hill
Bunny hop up stairs x 5
Calf raises—-left foot x 30, right foot x 30, both feet x 30.

Mosey to dugout

Bat Cave
Pull-ups x 10
Ground touch squats x 10.

Mosey to pavilion break into 2 groups

Super Sets
Group 1 pull-ups under picnic table while group 2 does wall seat for 30 seconds, then groups switch.

Mosey to hill next to cardiac behind baseball outfield

11’s
10 merkins on top and 1 ground touch squat at bottom

Mossey to cardiac

13 Light Posts
5 burpees at each post; run forward to first post, then backwards to next and continue alternating—-total 65 burpees. At top of cardiac abs until all are on top of hill. Then derkins on benches to failure x2.

Mossey to top of hill above AO, crisscross under and through chained posts to bottom of hill.

MARY
Hello Dolly’s x 50 (4 count)

COT
Number off and Name-O-Rama

BOM
I am reading a book called “14 Habits of Highly Effective Disciples”. The first habit is Bible study. We will not become strong and mature Christians by accident. We must have a disciplined study of the Bible to know God’s will and allow the Holy Spirit to work in our lives. We must do our part and meet God halfway——just like our fitness, we will not become fit without showing up to the workouts. The second habit is Confession. When we sin, we must ask for forgiveness to restore fellowship with God. It is important to understand the difference between relationship and fellowship. Once we become a Christian and slave of Jesus Christ, we are sons of God. Jesus died for our past, present and future sins. Our relationship is secure—-that will never change. Fellowship on the other hand, is broken when we sin. We must ask for forgiveness to restore the lost fellowship with God. 1 John 1:9” If we confess our sins, He is faithful and just and will forgive our sins and purify us from all unrighteousness”—–this is one of the great promises of the Bible. There are sins of Commission and sins of Omission. Several years ago I was given a tool which presents scripture and questions to reveal sin in your life. I challenged to PAX to take 30 minutes sometime this week to go through these scriptures and questions and allow the Holy Spirit to convict them of sin so that they may confess sins and restore complete fellowship with God. It humbles me every time I use this tool to confess my many sins to our great God, who loves us with great passion and wants complete fellowship with us.