F3 Knoxville

No Time for Daylight Savings

The Scene:  32 Degrees.  Clear.

Welcome and Disclaimer

 The Thang: “No time for daylight savings”

 COP

  • Little Baby Arm Circles each way X 4 (IC)
  • Side Straddle Hops x 10 (IC)
  • Merkins x 10 (OYO)

 Mosey to Storage Containers and pair up.

  • Bear crawl and 15 Merkins while partner does Easy Chair, then swap
  • Bear crawl and 20 Squats while partner does Easy Chair, then swap
  • Bear crawl and 25 Merkins while partner does Easy Chair, then swap
  • Bear crawl and 30 Squats while partner does Easy Chair, then swap
  • Suicides while partner does:
    • Plank Shoulder taps, then swap
    • Flutter Kicks, then swap
    • Table Top, then swap
    • Mountain Climber, then swap
  • Repeat suicides drill.

Mosey back to start

  • Ring of Fire: 10, 9, 8, 7,
  • Sled Relay for 8 minutes!

Abs:

    • Pickle Pounders (Mayberry) x 20 (IC)
    • Box Cutters (Proton) x 20 (IC) 

COT

Name-O-Rama: 10 PAX

BOM: Ephesians 5:22-33

Gentleman, treat your wives in such a way that your grandchildren will remember it as one of your greatest acts.

Moleskin:  What a great morning with Swirlie’s VQ!!  It’s like he’s done this a dozen times!  He brought some homemade sleds to push around and make our legs burn!  And, teased us with some weights and tires.  Next time, fellas.  Next time.  This is how a HIM starts the week!!  Mondays at the JUCO!!

Leprechaun Hunt, 2.0s and Dads

SCENE: 52, sunny, and beautiful

Welcome and Disclaimer

Warm-o-Rama

IC SSH

OYO Hand release Merkins

OYO Hop like a kangaroo

OYO Walk like an elephant

The THANG

Leprechaun Hunt

Mosey to where the trees make it rain and do a reverse rain dance backwards around the trees x5 (splash pad)

Mosey to where the firemen slide and do your best fireman impression. (Playground)

Mosey to the place we have snack and walk the planks (Pav-a-lon)

Mosey to where we say the Pledge of Allegiance and hop like a frog x10 (Flagpole)

Mosey to Bend it like Beckham and plank while we wait on the PAX (soccer field)

Bear Crawl in traffic!  (Red light green light but the PAX bear crawls)

Leprechauns vs Shamrocks (sharks and minnows)

Mosey back to the AO

Kids choice of favorite exercise

5 burpees – Her Miney

10 BBS – Minnie

5 high kicks – Jaws

10 Merkins – Buckets

10 burpees – FNKid Wolverine

10 burpees – FNKid Wildcat

20 IC SSH – Charger

20 IC SSH – Blaze

10 Burpees – Slugger

5 Burpees – Haley

 

 

 

Pre-Spring Break Beatdown

Warm-Up

20 Jumping Jacks
15 Imperial Walkers
10 Cherry Pickers
10 Gradual Squats

Mosey to Soccer Fields
Two minutes of Quick Steps
50 Baby Crunches
Suicide Runs
Big Boys until everyone back

Mosey to Area near Trail Marker 1.0
20 Diamond Merkens

Mosey to Goat Hill
25’s starting with 5 merkins on bottom of hill and 20 Star Jumps on top
Big Boy Sit-ups until everyone is done

Mosey to Cardiac
Run up hill two times
Do 20 Hello Dolly’s at first turn
Do 20 Decline Merkens at second turn
Do 20 Bench Squats at top

Mosey to Coupon Pile
Each man picks up two bricks
Mosey to Grassy Area Above Parking Lot Near Playground
10 Man-Makers with bricks
Sprint with bricks to last small tree, do 10 more Man-Makers
Sprint back to starting spot, do 10 more Man-Makers
30 Man-Makers Total

BOM

Listening to God.
In busy lives, we forget to listen.
Even in reading bible or in prayer, we forget to listen.
Take time to pause, to listen, to hear what God is telling you.
Reflect on the bible verses we read. What is God telling you?
Reflect on songs heard and sermons at church. What is God telling you?
Take time to reflect in car. What is God telling you? Listen
Take a walk, a break with God. What is God telling you? Listen

Relay Royale

THE SCENE

35 degrees and clearly shorts weather.

Welcome and Disclaimer

THE THANG

COP

BLIMPS

B-urpees x  5 OYO

L-unges x 10 IC (Each Leg)

I-mperial Squat Walkers x 15 IC

M-erkins x 20 OYO

P-lank Jacks x 25 IC

S-quats x 30 IC

Break into two groups

RELAY ROYALE

Group 1 – On the hop towards the marina for 1 minute. Stop and perform first exercise until Group 2 arrives.  Run for 1 minute and then begin second exercise. Rinse & Repeat until all exercises complete.

Group 2 – Hold Al Gore for one minute, then relay with Group 1.

Rotate Exercises as follows:

Burpees

Dry Docks

Smurf Jacks

Flutter Kicks

Star Jacks

Hello Dolly

Squats

Lance Armstrongs

Burpees

LBCs

Group 1 hold Al Gore after last exercise to allow Group 2 to finish.

Mosey to THE PAVILON

CINDY (The Quickie Version)

5 minute AMRAP

5 Pullups

10 Merkins

15 Squats

Mosey back to AO

NAME-O-RAMA

BOM

“In this life we are not only held accountable for our actions, but also for our in-actions”

All of us in this PAX are leaders, fathers, brothers, friends, and other forms of High Impact Men. When we recognize a situation needs our involvement and then choose not to engage, that is an in-action. While we are not actively doing wrong, that in-action has consequences that we will be help accountable for. Push yourself to engage in areas that you might be ignoring. Abscess pointed out that James 4:17 addresses this as well:

“If anyone, then, knows the good they ought to do and doesn’t do it, it is sin for them”

What do you think on?

38 degrees Fahrenheit.  Clear and star filled sky.  

F3 Welcome & Disclaimer

Theme: What do you think on?

Baby arm circles 20×2

SSH 25

Newtons cradle 10

Clock Merkins 3-6-9-12

OYO Bernie Sanders up the hill

Mosey to top of hill rock pile

Crossover to parking lot

Bears and rocks.  Across lot and back.

Inchworm back across.  Until all done.

Squats with rock 40.

Overhead press with rock. 15

Mosey to admin building

Dora relay: burpees, bunny hop, newtons cradle Merkins.   Sprint across parking lot. 2-4-6-8-10.  Ascending/descending.

(Wall climb aborted for another day…)

Mosey back to AO

Austin Asskickers 8 right and 8 Left

LBC 10

Dollys 10

Dead cockroaches 10

High dollys 10

BOM:

WORD: Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.  Philippians 4:8

Remember this, to be in the world but not of the world.  Be a light set on a hill to others.  Strive for excellence in all you do!