F3 Knoxville

The Basics…

THE SCENE
72 and clear

Welcome and Disclaimer
THE THANG
COP (all IC)
Cherry Pickers x10
This Right Here x10 sec
That Right There x10 sec
BACF x10
BACR x10
Michael Phelps x10
Merkins x20

Mosey to coupon pile and grab two:

 

Coupon Work
Overhead press x20
Merkins x20
Chest Fly x20
Merkins x20
Alternating Curls x20
Merkins x20
Tricep Extensions x20
Merkins x20
Weighted Squats x20
Merkins x20
Return coupons

Indian run to concrete wall at parking spaces on middle road.

Wall Sit x60 sec

Mosey up stairs to top road, then down two hills. Grab a battle buddy

 

DORAs
Doras up both hills: Merkins x10 at top; 275 combined BBS at bottom.

Mosey back to AO

MARY (all IC)
Hello Dolly x20
Flutter Kick x20
Lance Armstrong x20
Mountain Climbers x20
Pickle Pounders x 20
Merkins x10 OYO

COT
Number off & Name-O-Rama

BOM
How can we help those around us? The people we know, that we don’t know, our families, people we see every day, people we’ve met for the first time: how can we lift them up? Well, just keep it simple, stupid and get back to the basics: encourage one another. Encourage in their struggles, in their strengths, hardships, celebrations. Something as small as “you’re doing a great job, keep it up” can make all the difference in someone’s day.

Support scripture: 1 Thessalonians 5:9-11; Hebrews 3:12,13

MOLESKIN
The 12 PAX brought plenty of chatter with them to start off their Friday morning. Encouragement throughout the workout was present and very needed as we all struggled thinking of a total of 275 BBS at the end! Welcome Snowden! Looks like rain later in the day, glad we beat it and got better together.

Deathstar

THE SCENE
73 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH                             ICx15
Squats                        ICx15
BAC                             ICx10
Reverse BAC               ICx10
Calf raises                   ICx15

Mosey across Worlds Fair Park and over to the Locust Street Garage (aka The Deathstar).

The Deathstar
PAX were instructed to begin with 10 merkins, climb six flights of stairs to the top of the garage and do 6 burpees- then run back to the first floor via the descending parking deck.  10 more merkins at the bottom, 5 flights of stairs, and 5 burpees.

Rinse and repeat until all PAX had completed all levels of the garage.

Lunges Down Locust
After completing the Deathstar, the PAX did lunges on Locust Street for an entire city block, from Clinch Avenue to Union Street.  Burn baby, burn!

Circle of Pain
The PAX moseyed back to the Sun-sphere for a little COP:
Mountain Climbers                               ICx20
Merkins                                                 ICx10
Carolina Dry Docks                              ICx20

Sprints
The PAX moseyed over to the grassy field near the fountains.  From there, the men engaged in an all-out, 100 yard sprint back to the fountains.  Heart rate buster!

At the fountains, the PAX did one set of incline merkins OYOx15.

MARY
V-ups led by Rascal                            ICx25
Hello Dolly led by P-nut                       ICx15
Flutter Kicks led by Dimples                ICx20
Peter Parkers led by Proton                on command

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

BOM
We are all faced with difficult decisions each day.  Decisions at work, at home and in our community roles.  P-nut told of a mentor that advised him long ago to “look at your daily tasks and decide which item was the toughest/most difficult task you would face that day…and then to do that one first.”  The idea is to tackle your biggest obstacles first- and you’ll feel better/perform better the rest of the day.

MOLESKIN
Incredible energy and mumblechatter from the PAX.  The Deathstar was fun and full of suck, but worth visiting again (SOON).

Heads or Tails?

THE SCENE
73 and clear

F3 Welcome and Disclaimer

THE THANG
COP
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
Squat x 15 IC

Practice Handstand Holds
Handstand hold, suicide run to other side Handstand hold…
Rinse and Repeat 6x

#135 For Time:
21 Merkins 42 Squats
15 Merkins 30 Squats
9 Merkins 18 Squats

Mosey to Little Everest

11’s
Top Burpees
Bottom Merkins
Plank until everyone finishes.
(I called an audible around round 8 as the hill was killer and we were running out of time!)
Mosey back to AO

MARY
Side Crunches
American Hammers (Captain’ would be proud!)
Flutter Kicks
Hello Dolly!
Plank-o-Rama
Stargazers

COP
Number off and Name-O-Rama

BOM
We had a little chat  about DREDD and OBT coming and what it meant that all of us were part of a leaderless organization.   Trust those around us as we try new things to get better together (handstand holds!).  Go use your strength in the community this week!

45+48+48=141 Merkins if you did them all and counted those in the Burpees

Bells and Handstands

THE SCENE
73 and misty

Welcome and Disclaimer

THE THANG
COP
Around the Worlds
Figure 8s
Halos
American Swing
Merkins

The Circuit
4 Rounds for time
x20 Hand Release Merkins
x20 Squats
x20 KB Swings
x20 Second Handstand Hold
x20 Wallballs

MARY
Dealer’s Choice
–  Side Crunches
–  Boat-Canoe
–  Heels to Heaven

COT
Number off & Name-O-Rama

BOM
Be sure to include forgiveness of yourself.  As driven men, we often regret not achieving things or making poor decisions.  We may be quick to forgive others, but often we don’t forgive ourselves.  Work on being cognizant of forgiving yourself this week.

Just Keep Moving…

THE SCENE
73 and Foggy

F3 Welcome & Disclaimer

THE THANG
COP
SSH x30  (IC)
Toy Soldiers x10 (IC)
Windmill Merkins x10 each side (IC)
Diagonal Lunges x10 each side(IC)
Baby Arm Circles Forward x10 (IC)
Baby Arm Circles Backward x10 (IC)
Two laps around the parking lot

Mosey to flag pole near covered area.

Circuit Circus
Divide up and head to 5 Stations.
S1: 15 Burpees / 20 Reverse Pickle Pounders
S2: 20 Superman Swims/ 20 4ct Flutter Kicks
S3: 10 Chin-ups / 25 Prisoner Squats
S4: Shuttle Lunge/Crawl/Run  (lunge to 1st cone, bear crawl to 2nd cone, sprint back to start)
S5: 25 Derkins / 20 Let Me Ups

When you complete one station move to the next.  Rinse and repeat AMRAP in 22 min.

Abs and ATMs
ATMs (15 Shoulder Taps (4ct), 10 Tempo Merkins, 10 fast Merkins no rest between)

Hello Dolly x25
LBC x30
Side Crunches left x25
Side Crunches right x25

ATMs

COT
Number off and Name-O-Rama (12 PAX)

BOM
As men we are created to be life-givers, not life-takers.  YHC has found that over the last few weeks my desires have morphed into demands.  This has caused me to be judgemental with my family and led me to punish them when I don’t feel like they are performing up to snuff.  This also has the unexpected side-effect of making me feel hollow inside.  After reflecting with a mentor I realized that I was demanding my “rights” rather than fulfilling my responsibilities.  A sense of significance and purpose doesn’t come from getting what we want, but giving what others need.  This small shift has cause a major turn around.  Jesus meant it when he said it is in loosing our lives that we actually find it!

MOLESKIN
Small PAX this morning, but it was sweet time of pushing ourselves and each other.  It was nice to have a visitor from Columbia (Alter Boy)!  Thanks for stopping by brother…you are welcome any time.