F3 Knoxville

Leg-Day for Tank

The Scene – 70’s and HIGH humidity

F3 Welcome and Disclaimer
Warm-O-Rama
COP
SSH x 40 (IC)
Squat x 20
Merkins x 20 OYO
Squat x 20
Curls for the girls X 20
Squats x 20
Overhead Press x 20
Squats x 20
Burpees x 10 OYO

Tha Thang
Partner Up
Partner A farmer carries cmu’s to end of lot, does 20 Squats with a CMU
Partner B does squats while waiting
Flapjack
Do it all again with 20 merkins and 20 calf raises respectively

Mosey to concrete steps
Step ups x 20
Run to bridge and back
Squat x 40
Run to bridge and back
Dips x 20
Run to bridge and back

Line up, all pax do squats while 1 man goes to center and does 10 burpees. Repeat until all PAX has completed 10 burpees.

Mosey to grass hill at playground
10 squats at bottom
Bernie Sanders to top
10 Merkins at top
Repeat 5 x

Mosey to AO for Mary

Mary
Did a bunch but not enough for Tank

Count off and Name – O – Rama
BOM
Pledge of Allegiance

Muggy Friday

THE SCENE
Low 70s & muggy

F3 Welcome and Disclaimer

THE THANG
COP
Imperial Walkers IC x 10
Tempo Squat IC x 10
This/that/these/those stretches

Indian run toward the Asylum building

Cone course of 5 cones + steep hill.  3 laps around the course performing exercises at each cone.
Everything on a single count x 20 reps.
Rd1:  Hello Dolly , Diamond Merkins, Squats, Downhill bear crawl, Dive Bombers
Rd2:  Squat Jumps, American Hammers, Dry Docks, Burpees, Smurfjacks
Rd3:  Starjacks, Iron Mikes, Plankjacks, Box Cutters, Wide Merkins

Mosey back to hill beside AO

Battle buddy up & grab 1 CMU per pair.  Buddy A runs to top of hill and performs 10 Windmill Merkins while Buddy B does the following.
Rd1:  Curls
Rd2:  Overhead Press
Rd3:  Upright Rows

Pyramids.   10 reps of each exercise with a 10 pace bear crawl out & back between rounds.
Rd1:  Merkins
Rd2:  Merkins, Squats
Rd3:  Merkins, Squats, Big Boy Situps
Rd4:  Merkins, Squats, Big Boy Situps, Lunges

Final minute:  1 minute of Merkins

COT
Number Off and Name-O-Rama

BOM
Does your marriage serve as a witness for Christ?  How do you treat your wife…do you treat her as a daughter of God, just like you want to be treated as a son of God?  When other people look at your relationship with your wife do they see a picture of the gospel?

I recently watched a video series that revolved around these questions and it really impacted me.  The take home point was that I do indeed need to be looking at my marriage in light of eternity.  Instead of focusing on the benefits or frustrations I personally receive from my marriage, I need to put the focus on Christ.  Once I do that I become stronger and more purposeful in everything I do.  I no longer focus on how my wife has frustrated me, or made me mad, or how she doesn’t live up to stereotypical expectations.  Rather, I begin to view her as my partner for sharing the gospel.  Marriage is a perfect union that is a picture of how Christ loved the church and we should be using our marriages to bring glory to Him.

#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.