F3 Knoxville

Be Consistent

The Scene
Cold, but not painfully cold – 31 degrees
F3 Welcome & Disclaimer
The Thang (20-30 min)
     COP Warmup (5-7 min)
  • SSH x 20
  • Imperial Walkers x 20
  • Cherry Pickers x 10
  • 10 burpees OYO
FOLLOW EDIT
Bear crawl (4 count) up hill, jog to top and do 20 star jumps OYO
Follow me to bottom hill parking lot
Follow me to benches – 11’s with step ups and dips
Wall sits 10 count each PAX
Follow me to dugout – 40 pull ups OYO.
Don’t cheat yourself. back to benches for abs..till PAX
Follow me to outfield BLIMPS (x1)
Follow me to benches – Aiken legs –
no rest x 20 reps each (box jumps, squats, jump lunges, burpees)
Follow me to bottom of Cardiac!
Sprint up Cardiac – Heel touches till PAX arrives
Abs
  • Starfish Crunch – x 10
  • Boat Canoe
  • Pickle Pounders x 20
COT
Number off and Name-O-Rama
BOM (Edit)
Dedication, determination, and desire to push to be consistent and sharpen iron, even when the newness of F3 wears off.
Push to be vulnerable around 2-3 guys.
We are here to make each other stronger

A rope, pee rocks, and a VQ

SCENE: 21, clear and cold

Welcome and Disclaimer

Warm-o-Rama

Jump rope Tabata 8 rounds

The THANG

Bermuda Triangle with Pee Rocks

1st station 20 reps curls

2nd station 20 reps overhead press

3rd station 20 reps triceps

Mosey to the upper parking lot

Double dutch DORA

Groups of 3, #1 guy jumps rope, #2 runs, #3 completes reps of DORA

100 BBS

200 Merkins

300 Squats

Mosey to the Pav-a-lon

3 groups alternating

Pull ups, Dips, and Lunges

Mosey to the AO

Name-o-Rama

BOM

“It is hard to succeed when you keep beating up on yourself.  Understand that you are on a journey, and part of that journey requires failure, struggle, and pain.  So when you find yourself experiencing hard times, instead of criticizing yourself, see it as part of the process and stepping stone towards your goal.”  -Justin Su’a

Excellent prayer to start the day by brother Junk.

 

 

That took some planning

The Scene: 39 degrees, moist like a nice bunt cake

F3 Welcome & Disclaimer

Warm-O-Rama:
SSH x20, 10 merkins
Baby arm circles x 10 F&B, 10 merkins
Inchworm-burpees 10
Little of this and little of that

Tha-Thang:
Mosey to bottom of hill at entrance to tavern parking lot w/CMU
(8’s)
7 burpees on bottom
1 Ratchet squat w/CMU
Take CMU w/you up hill and down
Plank/merkins when finished

F3 Logo
Follow Q and Mosey in single file line w/CMU thru cones, change carry position on command. (Overhead, curls, presses)… repeat but faster.

Mosey to TOP of Matterhorn w/o CMU
mosey to Pavalon.
10 pull ups, 10 dips, 10 Squats x 3
Mosey to CMU presses and curls till 6 catches then to AO

Mary:
Circle of pain!
Each pax says exercise and #

BOM:
“Planning”
“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”
‭‭Jeremiah‬ ‭29:11‬

Our plans usually don’t work out exactly the way we want them to.  How many of us have had a grand idea of something and had it all planned out in our head or even on paper only to see it change completely when we try to execute it. …But what we don’t realize is that God’s plan is not always our plans. It may seem frustrating and even painful but Gods plan is so much greater than we can even grasp.  e.g. Relationships, work etc.  …So next time that we have something bust up our plans, we need to know what plan IS solid. HIS plan for us.

SB17 CMU Style

F3 Welcome & Disclaimer
Warm up:

Big Arm Circles
Al Gore 10 count
Michael Phelps x10 IC
Imperial Walkers x20 IC
Moroccan Nightclub x10 IC
Squat x10 IC (SLOW)

The Thang

Mosey to coupon pile. Pick your poison – 1 CMU or 2 bricks.

#CINDY: AMRAP. 20 minutes: 5 pullups, 10 merkins, & 15 squats

Split into 3 groups to start. You don’t have to stay with your group.

Do the pullups in the baseball dugouts.

Do the merkins in the pavilion.

Do the squats by the flag.

Your CMU travels with you.

GO HARD.

Mosey to Cardiac Hill with CMU.

Do Modified man maker at the bottom (?) x10

Then sprint to first turn. Walk back.

Rinse and repeat for 5 minutes.

Mosey back to AO and return the CMUs.

COT / BOM

No Time for Daylight Savings

The Scene:  32 Degrees.  Clear.

Welcome and Disclaimer

 The Thang: “No time for daylight savings”

 COP

  • Little Baby Arm Circles each way X 4 (IC)
  • Side Straddle Hops x 10 (IC)
  • Merkins x 10 (OYO)

 Mosey to Storage Containers and pair up.

  • Bear crawl and 15 Merkins while partner does Easy Chair, then swap
  • Bear crawl and 20 Squats while partner does Easy Chair, then swap
  • Bear crawl and 25 Merkins while partner does Easy Chair, then swap
  • Bear crawl and 30 Squats while partner does Easy Chair, then swap
  • Suicides while partner does:
    • Plank Shoulder taps, then swap
    • Flutter Kicks, then swap
    • Table Top, then swap
    • Mountain Climber, then swap
  • Repeat suicides drill.

Mosey back to start

  • Ring of Fire: 10, 9, 8, 7,
  • Sled Relay for 8 minutes!

Abs:

    • Pickle Pounders (Mayberry) x 20 (IC)
    • Box Cutters (Proton) x 20 (IC) 

COT

Name-O-Rama: 10 PAX

BOM: Ephesians 5:22-33

Gentleman, treat your wives in such a way that your grandchildren will remember it as one of your greatest acts.

Moleskin:  What a great morning with Swirlie’s VQ!!  It’s like he’s done this a dozen times!  He brought some homemade sleds to push around and make our legs burn!  And, teased us with some weights and tires.  Next time, fellas.  Next time.  This is how a HIM starts the week!!  Mondays at the JUCO!!