F3 Knoxville

Category: Asylum AM

Founding AO

Keep it Simple, Keep it Moving

THE SCENE
48 and Mild Fog

 

F3 WELCOME & DISCLAIMER

 

WARM-O-RAMA
SSH x30 IC
4ct Squats x15 IC
Windmill Merkins x10 IC
4ct Lunges x15 IC
Baby Arm Circles Fwd x12 IC
Baby Arm Circles Bkw x12 IC
Jog a lap around the parking lot

Mosey to half-way up the hill next to parking lot

 

THA-THANG
Jacob’s Ladder
Start at half-way point up the hill.  Run to the top of the hill and complete 2 Merkins and 2 Squats.  Run back down.  Immediately run back up and do 4 Merkins and 4 Squats.  Rinse and repeat adding two reps of each exercise until everyone completes 10 Merkins and 10 Squats.

Mosey to new parking lot across from the playground.

 

Leg & Ab Circuit
Complete as many rounds of the following circuit in 5 minutes as you can.

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees

Complete as many rounds of the second circuit in 5 minutes as you can.

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 Russian twist (count only one side)
  • 3rd cone 10 4ct Hello Dolly
  • 4th cone 10 Russian twist (count only one side)

Mosey to Pavilion

 

Bench Work
Every one grab a bench.  Complete the following exercises in as many rounds as possible for 6 minutes.

  • Step-ups – 10 each leg
  • Incline Merkins – 15
  • Dips – 15
  • Step-ups – 10 each leg
  • Decline Merkins – 15
  • Dips – 15

Mosey back to SP

 

Parking Lot Suicides
Start at one end of the parking lot.  Run suicides using the parking lines on the ground. the the parking

Circle up for Mary

 

MARY
4ct Flutter Kicks x20 IC
Side Crunches Rt x20 IC
Side Crunches Lf x20 IC
4ct Flutter Kicks x20 IC
4ct Superman Swims x20 IC

 

COUNT-OFF & NAME-O-RAMA
5 PAX

 

CIRCLE OF TRUST/BOM
We reap what we sow, but not in the same season.

This is a biblical principle that we would do well to heed ourselves, and train our children in.  It explains why it is so easy to pursue unrighteous, unhealthy, “bad” things and hard to pursue righteous, healthy, good things.  The delayed fruit causes us to be short-sighted, and we pay a price for it in the long haul.  This is why long term goals couple with short term grit is critical for growth.  Keep your eyes fixed ahead and do simply do the next right thing.  The fruit will come, in it’s due season.

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.” Galatians 6:9

Downright Warm

THE SCENE: 41F, no wind, the warm weather drew a crowd today!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC 4 CT
Imperial Squat Walkers x 15 IC 4 CT
Merkins x 15 IC 4 CT
4X run across the parking lot, building intensity (Merkins and Squats between sets)

THA-THANG:
Mosey to the playground, find a bench
11s: Dips and BBS
11s: Box Jumps and Derkins

Back to the AO

Mini Grinder, 4 stations + the hill:
20 reps, after each lap drop 2 reps (20, 18, 16…)
1: Squat Jumps
2: Merkins
3: Iron Mikes
4: Gas Pumpers
+
2 Burpees at the top of the hill
Every other time up the hill, Bernie Sanders

Called it during the lap of 8, props to Plunger for pushing it with me.

MARY:
Boat Canoe (with some American Hammers thrown in for fun)
ATMs from Cap’n (thank you, sir!)

COUNT-OFF & NAME-O-RAMA
38 PAX, no FNGs

CIRCLE OF TRUST/BOM:
“Someone who cares about you, sweats with you, and corrects you when you need to be corrected is one of the most precious things in life; a true friend.” -Eric Greitens
I feel lucky to have several true friends in the COT this morning.

ANNOUNCEMENTS:
That Alcoa CSAUP event coming up looks wicked awesome.

Physical Training is of Some Value…

THE SCENE:

35°F, cloudy, the snow and ice is getting out of here but there are still a couple slick spots.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x25 (IC)
  • Burpee x5 (OYO)
  • Merkins x20 (IC)
  • Squats x20 (IC)
  • Curb to Curb
    • High Knees
    • Butt Kicks

THA-THANG:

Mosey to the Pavilion

21s- Bench pull-ups and squats

Mosey to parking lot at playground and line up across the curb

Long jump a quarter of the way across and then sprint

Bear crawl halfway across and then sprint

Lung halfway across and then sprint

(repeat sequence)

Mosey to the hill along the road towards the Northshore entrance to the park

11s- Burpees at bottom and Flutter Kicks at the top

Mosey to the playground

11s- box jumps and BBS

MARY:

  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • Plank
    • Hand and leg up
    • Switch to other side
  • Warrior Pose
    • Right foot forward and twist right
    • Left foot forward and twist left
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”

‭‭1 Timothy‬ ‭4:8‬ ‭ESV‬‬

http://bible.com/59/1ti.4.8.esv

We are saved by grace, but we should be just as (or more) intentional towards growing in Godliness as we are towards growing in physical fitness. This doesn’t mean start fartsacking more often. It means learn from how you are able to focus on physical fitness, to stop fartsacking on your relationship with God.

MOLESKIN:

The guys worked hard this morning. 21s on the bench pull-ups was a little much but they pushed through it.

Birthday Beat Down

THE SCENE:9 degrees.  A little ice, some snow and no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cheatsheet “Get ya some” x 20

THA-THANG:
Mosey to the trail at the top parking lot

  • 15 Flutter kicks followed by Mosey
  • 15 merkins followed by Mosey
  • 15 big boys followed by Mosey
  • 15 squats followed by Mosey
  • repeated 4 times until we got to the base of Everest
  • 15 Flutter kicks
  • 15 merkins
  • 15 big boys
  • 15 squats

Summited Everest to the rock pile

  • Grab a rock
  • 15 Flutter kicks
  • 15 merkins
  • 15 big boys
  • 15 squats

Mosey Down the hill toward soccer field

  • 15 Flutter kicks
  • 15 merkins
  • 15 big boys
  • 15 squats

Mosey to the soccer field

  • High Knees
  • Ankle to butts
  • 25% sprint
  • 50% sprint
  • rest
  • High knees
  • Up and downs x5
  • Up/downs/roll over in the snow x3

 

  • Mosey to the church
  • 15 Flutter kicks
  • 15 merkins
  • 15 big boys
  • 15 squats
  • Mosey to AO

MARY:
Boat Canoe (Power T) for 1 last minute!
COUNT-OFF & NAME-O-RAMA
12 strong with 1 FNG! Welcome Topless! (Casey Holbrook) Pasted out donuts
CIRCLE OF TRUST/BOM:

Lord What is the Measure of my Days

O Lord, make me know my end
    and what is the measure of my days;
    let me know how fleeting I am!
5 Behold, you have made my days a few handbreadths,
    and my lifetime is as nothing before you.
Surely all mankind stands as a mere breath! Selah
6     Surely a man goes about as a shadow!

Life is fleeting.  God teach us to number our days.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Living an abundant life (with lots of coupons)

THE SCENE: asylum, clear and cold (14F).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 loops around the parking lot, then pick up “coupons” (firewood blocks from the back of a truck) to be carried the whole workout.

SSH 30 reps with coupons

Slow merkins 5 rep with star pose both sides

big arm circles both arms with coupons

mogul jumps over coupons 10 reps 4 ct

TIE Bombers (lunge position with baby arm circles with coupons 15 forward and 15 backward)

Skaters (4ct) 15 reps with coupons optional

Wide merkins and narrow merkins 10 ct over coupons

5 more slow merkins

 

THA-THANG:

Buddy up with Battle Buddy then Cadet salute holding coupons with pax bear-block crawling thru the tunnel

mosey to the playground:

11’s pistol squats(alternating both legs/11’s Star jacks (coupons) and CDD’s

mosey to pavillion

11’s rows and dips/11’s flutter kicks(4ct)BBS

mosey to far parking lot.

yonder in the distance lay 3 logs with musher harnesses attached…

8 volunteers drag the logs around the lot while the other pax does Burpee Merkin ladders until all the logs are back,

rinse and repeat with new volunteers x1

mosey back to the AO

MARY:
plenty of abs in the 11’s of flutter kick and BBS earlier
COUNT-OFF & NAME-O-RAMA

21 PAX strong

Charmin, Frenchie, Mogul, Ribbed, Coolio, Gardener, Woozy, Cheatsheet, Catgut, Fabio, Gibbler, Denied, Fur Coat, Tollbridge, Pusher, Bowflex, Doubtfire, Beans, Rainbow, Code Brown

 

CIRCLE OF TRUST/BOM:
Abundance. It is hard to beat the true fellowship at 5:30 AM experienced in the PAX, Though no one can afford their salvation, abundance comes through application of discipline in each area of the heart, soul, strength and mind.  “I came that they may have life and have it abundantly” John 10:10