F3 Knoxville

Keep it Simple, Make it Hurt…

THE SCENE
54 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Mosey to far side

Windmill Merkins x15 (IC)
Imperial Squat Walkers x12(IC)
BAC Fwd x10 (IC)
BAC Bkwd x10 (IC)
Mosey back to SP

Circuit Circus
Divide up and head to 4 Stations
S1: Side Lunges / Dry Docks
S2: Rocky Balboas on the benches / Bench Dips
S3: Iron Mikes/ Superman Swims
S4: Shuttle Run (run to cone, 1 burpee, rinse and repeat adding 1 burpee each time)

Completed rounds of all 4 stations,
R1: 120 sec (change exercise at 60 sec except for shuttle run)
R2: 90 sec (change exercise at 45 sec except for shuttle run)

Mosey to far side near Sunsphere.  Divide into two groups

HIIT & 30s
Group 1: HIIT (8 Intervals)
– R2 1: Ranger Merkins
– Rd 2: Squats

Group 2: 30’s on Stairs
– Bottom: Flutter Kicks (4ct)
– Top: Squat Jumps

When Group 1 finishes switch

Mosey back to SP

COT
Number off and Name-O-Rama (22 PAX)

BOM
3 Overlooked Qualities of a HIM: Humble, Teachable & Flexible

Humility is the quality of having a modest view of one’s own importance, rank or abilities. It includes a recognition that you don’t have all the answers, that you may be wrong at times and that others may have better insights, wisdom and abilities in certain areas than you do.
Proverbs 18:12 – Before destruction a man’s heart is haughty, but humility comes before honor.

Teachability is the quality of being able, willing and eager to learn from others. It includes an appreciation for the gifts, abilities and experiences of others and a recognition that you can benefit and grow by listening to and learning from them.
Proverbs 19:20 – Listen to advice and accept instruction, that you may gain wisdom in the future.

Flexibilty is the quality of being able to easily modify your own opinions, goals and actions. It includes the ability to adapt to new information, change course, compromise on non-moral issues, and value other’s interests as highly as your own.
Proverbs 22:3 – The prudent sees danger and hides himself, but the simple go on and suffer for it.

MOLESKIN
The PAX at Big Ball never disappoint!  We pushed hard an nonstop for 45 minutes and got better.  Great morning with great men…

We need each other

F3 Welcome & Disclaimer

Warm-up: Cherry Pickers x 20, Side Straddle hop x 25, Arm circles forward and backwards x 10, Michael Phelps, Carolina Drydocks (4 count) x 20, Imperial Squat Walkers x 20

Mosey to CMU pile and do 20 Block Burpies

Mosey to playground and do 50 big boy situps

Mosey to wall of pavilion and do 1 minute wall seat

Mosey to picnic tables –half of group do 20 table horizontal pull-ups and half do 20 pull-ups in dugout—–switch. Then do 15 at each station, then 10 at each station.

Mosey to stairs: calf raises: both feet x 25, left foot x 25, right foot x 25, both pointed out x 25, both pointed in x 25

Mosey to baseball outfield: run forward to halfway point and do 2 burpies, run backwards to end line and do 10 burpies, run sideways to halfway point and do 2 burpies, then turn other way sideways to end and do 9 burpies. Always 2 burpies in middle and 10, 9, 8, to 1 on ends (did have to modify)

Mosey to hill behind baseball field at bottom of Cardio Hill. 11’s Merkins to and bottom—- bearcrawl up and crab walk down (ran out of time and had to audible)

Run up cardio and back to AO.

Circle up for BOM: message—-John 15:5. We are all dependent on God and He made us interdependent on each other. Introduced John Veit (Sparty). He told PAX about his struggles. Proud of PAX for overwhelming love and support!

It’s BO Time!

The Scene: 36 degrees windy with light misty rain/snow blizzard stuff

F3 Welcome and Disclaimer

Warm-o-Rama:
SSH x20
Baby arm circles x 10 F&B
Rocketts 10 3count
10x ‘merkins

Tha Thang:
Mosey to Cory Hill w/CMU
10x ‘merkins on CMU
– Bear crawl up hill and down
10x squats w/CMU
– Bear crawl up hill and down
10x presses
– Bearcrawls up and down
Plank till ‘6 catches up

Mosey to Little Everest w/CMU
Partner up:
Rd#1
one takes CMU to top does 15 burpees, while partner continuously squat presses CMU at base.  Partner runs down (w/o CMU)and switches.
Rd2: 25x ‘merkins/tricep presses switch
Rd3: 20x curls/lunges switch
Rd4: 5x burpees, 5x merkin, 5x curls/squats switch and recover
Both mosey to parking lot at top.

CMU suicides
Start at line. Run with CMU to cone (50 yards) do 5 burpees. Run back to start and do 20 curls, take it to second cone (30 yds)do 5 burpees, back do 20 curls. Run to third cone (20yds) 5 burpees back 20 curls.
Repeat-o with CMU but w/o burps-curls

Mosey to AO w/CMU
Get out box of Bojangles “biscuits”

Circle of fire
Al Gore shuffle w/CMU in circle as a group.
Each PAX yells out an exercise and number. Circle rotates opposite direction each call out.

BOM:
Stained glass
As people, we are broken scratched, beat up. We were perfect smooth glass when created in the garden but sin entered our lives and broke everything. We are nothing but a pile of broken glass.

But Christ through his sacrifice took our brokenness, perfectly put us back together in a way that we are even more beautiful. Where his light shines thru us and others will see his glory.

Resolve. Tested.

The Scene – 55 and dank

F3 Intro and Disclaimer

Warm-O-Rama
Mosey to the Outhouse
Around the Worlds
Figure 8s
Halos
20x Merkins
Russian Swing
American Swing

The THANG
3 Rounds
100x Jump Rope
50x Weighted lunges
40x ‘Merkins
30x American KB Swings
20x Goblet Squats
10x Side Squat
5x Burpees

MARY
Flutter Kick

Weighted Sit-up

American Hammer (of course!)

Peter Parker (thanks to Tweet-E and Tank for taking over!)

COT
Count-off
Name-a-Rama

WORD
Have a Plan.

MOLESKIN
It was a really gloomy morning – the humidity was almost beginning to spit.  Tweet-E was in much better state than he was yesterday, but this one got him.  I think it got all of us.  I brought the 2-pood ‘bell out for some fun, but only used it for the AM swings – and it smoked me.  What’s up with the 50 lunges????  Weighted?  Seriously reconsider that one again.  Until next week.

A little of everything

The scene: 50 and heavy fog

F3 Welcome and Disclaimer

Warm-o-rama:
4 count Merkin IC x 10
4 count side squats IC x 10
This/that/these/those
Big Bertha hugs

Tha-Thang:
Mosey to big hill
• 7’s: 4 count in & outs at top, Carolina dry docks at bottom

Mosey to parking lot at top of hill
• Ring of fire Merkins: 10, 8, 6, 4, 2, synchronized clap-merkin finale (Tweet-E = beast mode)

Mosey to rock pile
• Battle buddy up & grab 1 rock per pair
• Partner A bear crawls to end of parking lot & jogs back, while partner B does curls with rock
• Flapjack when Partner A returns
• Rinse & repeat doing curls, overhead presses, tricep extensions, squats

Mosey to tennis court
• Go-Cubs-Go burpee extravaganza

MARY:
Roll-up, v-up IC x 15
American Hammers IC x 20
Pac Man IC x 10
Peter Parker 2 mins

Count off and name-o-rama

BOM:
Related Romans 8:10-11 to real life as much as possible. The bible tells us that if we are in Christ, then the same power that is in Him is in us also. Lean on this throughout your day to stand for your faith and reject passivity.