F3 Knoxville

The RagnARM

THE SCENE: 50 and Clear
F3 WELCOME AND DISCLAIMER

WARM-O-RAMA
SSH x10 IC
Cherry Pickers x10 IC
@Ratchet_F3 Tempo Squats, 6-count x10 IC
Calf stretch alternated w/ calf raises

THE THANG
Mosey to the coupon pile
Medium size rock, everyone get a spot in the “van.” We all do the reps, one guy at a time runs to the tennis courts and back for “rest.”
REPS: 5 each curls, military press, triceps extension for 38 minutes
Rest Area every 6 minutes

1) Merkins/mountain climbers/Carolina dry docks
2) 30 dips / 50 calf raises
3) 50 crunches
4) repeat 1) and 3)
Mosey back to AO

MARY:
Shoulder Blasters!

BOM:
This last week is my one-year anniversary at three. My first started it was nearly impossible for me and I was afraid of vomit every time. A year later I’m stronger, faster engine run longer. I recover much quicker for an eye and joy the active much more than I ever have some playing college football. But I haven’t lost any weight.

No, as it turns out I have been working out and exercising continue to eat, and drink, whatever I want whenever I want. As such I’ve lost 4 pounds despite the fact that I have put on much muscle. I realize, that if I am going to lose weight and continue on this journey toward fitness and health and being who I am supposed to be, that I will have to actually try to do what I don’t want to do.

My message to the man is that this is true in many years of her lives. We pour ourselves into doing things that we like to do, and conquer and challenges that we like to conquer. We offer ignore the things that we don’t like to do for their hard for us. This is true in our jobs, our families especially in a marriage is. A guy who loves to do projects will look for any project he can do for his wife as a gift to her, but may completely neglect the things that she would actually like for him to do. The same thing at work, we find the things that were good at stick to those as opposed to tackling the things we need to get better at.

I encourage you men to look at the various facets of your life, find the things that you avoid because they’re not fun, or simply distasteful, and start to do them. Don’t revel in your hard work that comes naturally to you, seek the hard work that you don’t want. I need to do that with my weight, and I know it’ll be a beastly struggle. But it’s worth doing and its worth doing right.

MOLESKIN:
Because of the Ragnar coming up I purposely stayed away from heavy running or excessive legwork. We did some squats today scattered in the rest breaks but I avoided doing damage to the guys and putting them off on the wrong foot for their race this weekend. The workout wasn’t quite as hard as I thought it was going to be, and I feel that we could have done more, but the man gave it their all and I appreciate that.

40 Days of Lent – Love through the Trials

The Scene:  35 Degrees.  Clear.

Welcome and Disclaimer

COP

Warm-O-Rama

  • SSH x 25 (IC)
  • Imperial Walkers x 20 (IC)
  • Burpees x 5 (OYO)
  • Cherry Pickers x 10 (IC)
  • Mosey around the parking lot

 The Thang

Suicides:

  • Two feet hops
  • Wheel barrows
  • Sprints

Defensive Sliding through the cones

Four Corners (10 minutes)

  • Should Taps x 25
  • Squats x 50
  • Burpees x 25
  • Smurf Jacks x 50
  • Mosey around the parking lot

Mosey to The Sophomore

  • Doras – 200 American Hammers

Mosey back to Start

Mary

  • Plank
  • Box cutters x 30 (IC)

 COT

Name-O-Rama: 9 PAX

BOM: Lent is a 40 day season of repentance and renewal to ready ourselves to remember and celebrate the heart of the Christian gospel: the death and resurrection of Jesus (Good Friday and Easter). Lamentations 3: 1-8 & 21-24

At times we all enter periods of suffering. In those times it may feel like God is against you, that he is causing your suffering, and that he is ignoring your prayers. When this is the case, remember that he sent his one and only son to earth to die for our sins. Jesus suffered the ultimate suffering in order to enter into our suffering and pull us out of it.

Even through the tears of suffering, maintain hope in Jesus’ work on the cross, and the love that shows he has for us.

Moleskin:  Solid workout for Archie’s VQ!!  Looking forward to his next one.  The mumble chatter was good, the effort was great!  Way to go, Men!!

Be Consistent

The Scene
Cold, but not painfully cold – 31 degrees
F3 Welcome & Disclaimer
The Thang (20-30 min)
     COP Warmup (5-7 min)
  • SSH x 20
  • Imperial Walkers x 20
  • Cherry Pickers x 10
  • 10 burpees OYO
FOLLOW EDIT
Bear crawl (4 count) up hill, jog to top and do 20 star jumps OYO
Follow me to bottom hill parking lot
Follow me to benches – 11’s with step ups and dips
Wall sits 10 count each PAX
Follow me to dugout – 40 pull ups OYO.
Don’t cheat yourself. back to benches for abs..till PAX
Follow me to outfield BLIMPS (x1)
Follow me to benches – Aiken legs –
no rest x 20 reps each (box jumps, squats, jump lunges, burpees)
Follow me to bottom of Cardiac!
Sprint up Cardiac – Heel touches till PAX arrives
Abs
  • Starfish Crunch – x 10
  • Boat Canoe
  • Pickle Pounders x 20
COT
Number off and Name-O-Rama
BOM (Edit)
Dedication, determination, and desire to push to be consistent and sharpen iron, even when the newness of F3 wears off.
Push to be vulnerable around 2-3 guys.
We are here to make each other stronger

A rope, pee rocks, and a VQ

SCENE: 21, clear and cold

Welcome and Disclaimer

Warm-o-Rama

Jump rope Tabata 8 rounds

The THANG

Bermuda Triangle with Pee Rocks

1st station 20 reps curls

2nd station 20 reps overhead press

3rd station 20 reps triceps

Mosey to the upper parking lot

Double dutch DORA

Groups of 3, #1 guy jumps rope, #2 runs, #3 completes reps of DORA

100 BBS

200 Merkins

300 Squats

Mosey to the Pav-a-lon

3 groups alternating

Pull ups, Dips, and Lunges

Mosey to the AO

Name-o-Rama

BOM

“It is hard to succeed when you keep beating up on yourself.  Understand that you are on a journey, and part of that journey requires failure, struggle, and pain.  So when you find yourself experiencing hard times, instead of criticizing yourself, see it as part of the process and stepping stone towards your goal.”  -Justin Su’a

Excellent prayer to start the day by brother Junk.

 

 

That took some planning

The Scene: 39 degrees, moist like a nice bunt cake

F3 Welcome & Disclaimer

Warm-O-Rama:
SSH x20, 10 merkins
Baby arm circles x 10 F&B, 10 merkins
Inchworm-burpees 10
Little of this and little of that

Tha-Thang:
Mosey to bottom of hill at entrance to tavern parking lot w/CMU
(8’s)
7 burpees on bottom
1 Ratchet squat w/CMU
Take CMU w/you up hill and down
Plank/merkins when finished

F3 Logo
Follow Q and Mosey in single file line w/CMU thru cones, change carry position on command. (Overhead, curls, presses)… repeat but faster.

Mosey to TOP of Matterhorn w/o CMU
mosey to Pavalon.
10 pull ups, 10 dips, 10 Squats x 3
Mosey to CMU presses and curls till 6 catches then to AO

Mary:
Circle of pain!
Each pax says exercise and #

BOM:
“Planning”
“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”
‭‭Jeremiah‬ ‭29:11‬

Our plans usually don’t work out exactly the way we want them to.  How many of us have had a grand idea of something and had it all planned out in our head or even on paper only to see it change completely when we try to execute it. …But what we don’t realize is that God’s plan is not always our plans. It may seem frustrating and even painful but Gods plan is so much greater than we can even grasp.  e.g. Relationships, work etc.  …So next time that we have something bust up our plans, we need to know what plan IS solid. HIS plan for us.