F3 Knoxville

Pavilion Playtime

THE SCENE
63 and Stormy

Welcome and Disclaimer

THE THANG
COP
Squat Jacks 10 xIC
Triple Merkins (Regular – Wide – Diamond) 4ct x10 IC
Diagonal Lunges x10 each leg IC
Baby Arm Circles Forward x11 IC
Baby Arm Circles Backward x12 IC

The Accumulator
Start with 1 exercise, adding another exercise until all 5 exercises are completed in succession. Then, work back down until only the last exercise is left. 20 seconds (20s) per exercise:

– Exercise 1 then 20s rest
– Exercises 1 and 2 then 20s rest
– Exercises 1, 2, 3 then 20s rest
– Exercises 1, 2, 3, 4 then 20s rest
– Exercises 1, 2, 3, 4, 5 then 20s rest
– Exercises 5, 4, 3, 2, 1 then 20s rest
– Exercises 5, 4, 3, 2 then 20s rest
– Exercises 5, 4, 3 then 20s rest
– Exercises 5, 4 then 20s rest
– Exercises 5

Exercises:
– Exercise 1 = Burpees
– Exercise 2 = Narrow Squats
– Exercise 3 = Dry Docks
– Exercise 4 = Tuck Jumps
– Exercise 5 = Merkins

Partner Circuit
Partner 1 – Lunge the length of the building, bear crawl back
Partner 2 – Alternate x20 Let Me Ups (on the picnic tables) and x20 4ct Flutter Kicks until Partner gets back

Switch. Rinse and repeat x3

10 to 1
Alternate BBS and Derkins doing 10 reps each exercise, then 9, and so on to 1

Cash Out
10 Box Jumps
15 Dips
Rinse and repeat, x3

COT
Number off and Name-O-Rama (6 PAX + 1 Skunk)

BOM
Ephesians 4:29 – Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.

HIMs are life-givers, not life-takers.  One of the most powerful ways we influence others around us is with our words.  Our words can either build up or tear down, the choice is ours.  What YHC has found, is we tend to get back what we give out!

MOLESKIN
Lightening thew us a curve ball this morning, but men showed up and put in work to get better.  We did an impromptu workout and it was a great morning.

In all honesty, YHC was ready to head back home and enjoy a cup of coffee, but when I saw my brothers getting out of their cars ready to push themselves and each other…I realized there was no place else I’d rather be.  Iron sharpens Iron!

Hello Spring!

The scene: 60 and clear

F3 Welcome and Disclaimer

Warm-o-rama:
SSH IC x 10
Merkins 4ct IC x 10
Cherry Pickers IC x 10
Rockettes IC x 10

Tha Thang:
2 laps around boat dock parking lot stopping at each light pole & alternate the following:

  • Lap 1- Mountain Climber x 10; BBS x 10
  • Lap 2 – Wide Merkin x 10; American Hammer x 10

Pyramids

  • 20 Merkins (4 ct), run hill
  • 20 Reverse Lunge (4 ct), 20 Merkins (4 ct), run hill
  • 20 SSH (4ct), 20 Reverse Lunge (4ct), 20 Merkins (4 ct), run hill

Suicides
5 cones. Do 2,4,6,8,10 (increasing at each cone) of the following

  • Rd 1: Starjacks
  • Rd 2: Dry Docks
  • Rd 3: Sumo Squat
  • Rd 4: Diamond Merkin

MARY:
Dead Bug x 20
Box Cutter x 20
LBC x 20
Peter Parker

Count off and name-o-rama

BOM:
Challenge the way you think. Proverbs 23:7 says “as a man thinks in his heart, so he is”. Luke 6:45 says “out of the abundance of the heart his mouth speaks”. In both of these scriptures, the word heart refers to our mind….how we think about things. Our thoughts are forerunners to our actions. Whatever you allow to happen internally between your ears will eventually develop into your external actions.

Pursuit

Scene: 48 clear and awesome!

Welcome and disclaimer

Pursuit- the action of following someone or something.

Warm-o-Rama
IC 20 4ct SSH
IC 5 4ct diamond Merkins
IC 5 4ct regular Merkins
IC 5 4ct wide Merkins
X 3

The THANG

Mosey to hockey rink
– 10 Derkins
– 1 Suicide
– X5

Catch the guy in front of you:
– inch worms
– Duck walk
– Bear crawl
– Bunny hop
– Panther walk
– Kangaroo hops
– Lobster walk
– Flamingo
– Lizard walk
– Lunges

– Frog jumps

Mosey to the starting line
– wind sprints
– Merkins
– X5

Mary
– Dead bug
– American Hammers
– Pickle pounders

BOM

I have been in pursuit over many things in my life, girls, laughs, jobs, my wife, and even criminals. And through almost all of those times I was never in a pursuit of God. There were a lot of times when I doubted God, or strayed, or put him on the back burner, but… He was always in pursuit of me. He never gave up on me. He came for me in good times, and carried me through the bad times. He was always there. More importantly when I finally realized what was going on, I didn’t have a long chase to catch God because He had just been waiting for me to stop running. Now the tide has turned, I actively try and pursue a relationship with Him, and you know what? My life has gotten better because of my relationship with Him.

To those of you who are still running, let God catch you, because one way or another He will.

Psalm 139 7-12

Jog at JUCO

Welcome and disclaimer

Warm o rama

IC cherry pickers
IC windmills
IC squats
IC SSH
IC Domo squats

The THANG

Mosey to parking lot
– sprints up the hill
– Jog down the hil
– X10

– Lunge up the hill
– Jog down
– X5

– back pedal up the hill
– Jog down
– X5

Mary
– dead bug
– American hammers
– Pickle pounders

BOM

Where does our motivation come from? I’d like my motivation to be more like this guy.

“I can handle it” Steven Furtick

Moleskin–  2 brave souls came out and joined me in the gloom, and they stayed for the Q even though o offered to buy them breakfast. Thank you Frosty and a Swirly

Simple Plan

The Scene: 45 and clear

Welcome and Disclaimer

THE THANG
COP –

SSH x15 IC
Tempo Squats x10 IC
Cherry Pickers x10 IC
Little some o’ this/that

To the tennis court:

4 corners of pain – Indian Run Style
Run counterclockwise around the court until you get to an open station, then do that exercise until the person in the station behind you gets past you to the next open station. Continue for 25 minutes
Corner exercises 1) Merkins 2) Squats 3) Carolina Dry Docks 4) Pee Rock weighted sumo Squats

Mosey to the rock pile

Medium sized rock, curl-press-tri burnouts 15-14-13-(audible)-10-9…

Small rock – weighted shoulder blasters

Mosey back for some Mary
Hello Dolly x20 IC
LBC X100

BOM
Be confident in this, that he who began a good work in you will bring it to completion at the day of Jesus Christ.
‭‭Philippians‬ ‭1:6‬ ‭

You were selected before the foundation of the world to be who you are, where you are and with a purpose for which He designed you. Don’t grow weary in that.Look for what it is and come to that.

Moleskin
It’s tough to get better with just 4 guys, but we have it a great shot. The guys worked hard and none of us can lift our arms