F3 Knoxville

Best Way to Stay Warm is Keep Moving

Workout Date: 2 Dec 2016
QIC: Cap'n Crunch

32 and Clear

Welcome & Disclaimer

SSH x30 IC
High Knees/Squats 8ct x15 IC
4ct Baby Arm Circles Forward x15 IC
4ct Baby Arm Circles Forward x15 IC
Shoulder Taps/Merkins 4ct x10 IC
Run to far parking lot and back

Mosey to side of parking lot where cones are set up


– There are six stations, each have an exercise to be completed and shuttle to run
– One Battle Buddy from each pair completes a shuttle while the other Battle Buddy completes the exercise. As soon as the shuttle is completed, tag your Battle Buddy and swap exercises.
– Two min each drill, 30 sec rest/transition

S1: Exercise = Diamond Merkins; Shuttle = Sprint (x2) (20 meters)
S2: Exercise = Star Jumps; Shuttle = Bear Crawl (15 meters)
S3: Exercise = Burpees; Shuttle = Lunges (10 meters)
S4: Exercise = Dry Docks ; Shuttle = Sprint (x2) (20 meters)
S5: Exercise = Froggy Squats; Shuttle = Bear Crawl (15 meters)
S6: Exercise = Burpees; Shuttle = Lunges (10 meters)

Mosey to hill near the road.

Hill Pyramids
Run hill doing exercises at the top and bottom using the listed rep progression.
Exercises: Bottom of hill – Dive Bombers
Top of hill – Narrow Squats
Reps:  5 – 10 – 15 –  20 – 15 – 10 – 5

Mosey back to SP and circle up

Flutter Kicks x30 IC
Side Crunches x25 IC each side
Hello Dolly  x30 IC
Freddie Mercury  x20 IC

Cash Out
Wide Merkins 4ct x15 IC

Number off (19, including 1 FNG) & Name-O-Rama

Being a HIM (High Impact Man) is a combination of courage and humility; boldness and restraint.  We are never on autopilot, our hearts and minds must always be engaged and seeking the best for others.

An example is when it comes to conflict.  It’s easy for us to look at others and begin pointing out where they are wrong.  Jesus gave us a different path (Matthew 7:3-5),

“Why do you look at the speck of sawdust in your brother’s eye and pay no attention to the plank in your own eye? How can you say to your brother, ‘Let me take the speck out of your eye,’ when all the time there is a plank in your own eye? You hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye.”

Notice he doesn’t say ignore the speck in our brother’s eye, just that we have to handle our own business before helping others.  This takes humility, discipline and inner strength.  It’s not easy to admit when we are wrong or have missed the mark, especially in the presence of someone else who has done the same.  But the truth is someone has to lead!  Someone has to step up and do what’s right.  That’s what being a HIM is all about.

It was a chilly Friday morning, but the PAX showed up ready to work and we stayed warm.  Everyone worked hard, it was a great way to end the week.