F3 Knoxville

Just Keep Swimming

THE SCENE
72 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x15 IC
Rockette x10 IC
Merkin x20 IC
Flutter Kick x 20 IC
Merkin x20 IC
Hello Dolly x20 IC
Merkin x20 IC
Pickle Pounder x20 IC

Mosey to grab 2 coupons

Coupon Circuit
Curl x25 OYO
Row x25 OYO
Fly x25 OYO

Mosey to weekday AO and choose a line

Burpees
Burpee x10 on each side of line, jump over line each “up” count (OYO)

Mosey to bottom of cardiac hill

Cardiac Circuit
Bernie Sanders up cardiac: burpee x10 at 1st switchback
Run to 2nd switchback, merkin x20
Run to top, Jump Squat x20
Rinse and repeat

Mosey back to weekday AO

Indian Bearcrawls
Form two lines.  Bear crawl inch worm in two lines

Mosey to playground, find bench

Bench Circuit
Dip x20 OYO
Derkin x20 OYO
Step-up x20 each leg OYO

Mosey to parking lot on the side of the playground.

Suicide Sprints
Break into two groups and do 3 sets of suicide sprints
Mosey back to AO

Abs
BBS x30 IC
Side crunch x15 each side IC
Homer/Marge IC
Never cross dolly x10 IC
American Hammer x15 IC

COT
Number Off and Name-O-Rama

BOM
1 John 4:1-4 Let’s have the courage to stand up against the evils of the world, to test the spirits that are not from the Lord, to rebuke the sin and temptation that is so rampant in our nation and world as a whole, if we don’t fight it then we will be consumed by it; let’s be consumed by the SPIRIT OF THE LORD!
MOLESKIN
Glad to have some FNGs on a Saturday! Everyone was pushed and did a great job of finding their limits; not a single PAX gave up or slowed down past what was needed to keep going!

 

Circuit Circus

THE SCENE
71 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Dive Bombers x15 (IC)
Big Arm Circles Forward x10 (IC)
Big Arm Circles Backward x10 (IC)
Michael Phelps x10 (IC)
Diagonal Lunges x20 (IC)
Run 1 lap around parking lot

Mosey to flag pole near covered area

Circuit Circus
Divide up and head to 5 Stations
S1: Let Me Ups / Box Jumps
S2: Carolina Dry Docks / Burpees
S3: Spiderman Pushups / Iron Mikes
S4: Pull-ups / Jump Rope
S5: Shuttle Run (run to first cone, 3 burpees, run to second cone, do 6 burpees)

Complete 3 rounds of all 5 stations,
R1: 120 sec at each station (change exercise at 60 sec except for shuttle run)
R2: 90 sec at each station (change exercise at 45 sec except for shuttle run)
R3: 60 sec at each station (change exercise at 30 sec except for shuttle run)

Mosey to parking lot for abs.

Abs
Flutter Kicks x30 IC
Crunchy Frog x 10 IC
BBS x20 IC

COT
Number off and Name-O-Rama

BOM
1 Corinthians 16:13-14
Be watchful, stand firm in the faith, act like men, be strong.  Let all that you do be done in love.

MOLESKIN
It was another muggy morning, but the PAX embraced the suck, put in the work and got better.  Good job men!

 

Traversing Little Everest

THE SCENE
70’s, rain and stormy

Welcome and Disclaimer

THE THANG
COP
SSH x15 IC
Toy soldiers x 15 IC
Standing Mtn climbers x 15 IC
Baby arm circles, forward and back, x 15 IC

Mosey to base of Little Everest

Little Everest
5 burpees at bottom of Everest
Climb Everest
20 BBS at summit of Everest
Sprint to middle light pole
20 squats
Backwards run to corner light pole
20 merkins
Run back to bottom of Everest for 1 complete traverse of Everest
Rinse and Repeat

Mosey to rock pile

Rock Pile
25 curls
25 bent over rows
25 reverse flies
Rinse and Repeat

Abs
20 box cutters
25 multiple tempo-flutter kicks
Boat and Canoe

COT
Number off and Name-A-Rama

 

BOM
Pray more today than yesterday
Laugh more today than yesterday
Work harder today than yesterday
Do that and today will be a good day.

MOLESKIN
13 brave souls ventured out in stormy and rainy weather.  The PAX brought great mubblechatter and worked hard traversing Everest

Cindy Visits the Dog Pound

THE SCENE
81 and Light Storm

Welcome and Disclaimer

THE THANG
COP
With arms extended at shoulder level:
Rockettes x 15 IC
Side Lunges x 20 IC
Copperhead Squats x15 IC
Big Arm Cir FWD & BWD x10 IC

Mosey up the Great Hill, Hook a right and head to the Pavilion.

As soon as we got there Cindy (in all her glory) was waiting to meet us and meet us she did!

Cindy
20 minute AMRAP
5 Pull-ups
10 Merkins
15 Air Squats

3 Sets of 25 Picnic Table Dips OYO

Recovery Indian Mosey back to the AO

Ratchet led us through a Dog# favorite “Shoulder Blasters” with a new set!

Abs
BoxCutters (Woodshack)
LBC’s

COT
Number off and Name-A-Rama

BOM
Perspective. It’s one of the most valuable things we can earn! Live in EVERY moment. This can only happen if we REJECT PASSIVITY!

MOLESKIN
You’ll never forget your first date with Cindy. She’s a great test to see where you are physically. And just like anything of value in this world, you get out what you put in. The PAX really pushed themselves today and earned their sweat! And Yes, we work out in the rain!

Cinder-block Baptism

THE SCENE
78 and Humid

Intro and Disclaimer

THE THANG
COP
SSHs x15 IC
Imperial Walkers x15 IC
Cherry Pickers x10 IC
Toy Soldiers x15 IC
Baby Arm Circles Forward/Backward x10 IC
These Right Here and Those Over There
Slow Merkins x10 IC

Number off 1 to 4. Each PAX grabs CMU and mosey to selected corner of parking lot.

Parking Lot Stations
Each corner is a different station, and each PAX will run with CMU to next station until time is called.
St1: 10 Blockees + 10 CMU Swings
St2: 10 CMU American Hammers + 10 CMU Shoulder Presses
St3: 10 Dive Bombers + 10 CMU Vertical Rows
St4: 10 CMU Back Rows + 10 Big Boy Sit Ups

After time is called, PAX circle up at the center of the parking lot.

PAX performs Colt 45 OYO. Mosey to Cardiac carrying CMU.

Cardiac Stations
PAX will bring CMU to each station and perform the following:
At the bottom, x10 CMU Squat Jumps
After first turn all the way to second turn, CMU Lunges
At second turn, x10 Star Jumps
At the top, x10 Blockees

Rinse and Repeat

Mosey to front of park. Partner up for next evolution.

Dora’s in the Fish Bowl
150 CMU Shoulder Press
100 BBS

COT
Count-off and Name-O-Rama

BOM
As we carried the CMUs around today, we also carry burdens that weigh down our lives. The good news is that we have a God that will carry those for us and we need to remember this in the times we attempt to take care of them ourselves.

MOLESKIN
It was HOT out there today but the PAX was ready to conquer the challenge. We went to work and broke a few CMUs along the way. Way to get better men!