F3 Knoxville

Category: Asylum AM

Founding AO

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

SB17 CMU Style

F3 Welcome & Disclaimer
Warm up:

Big Arm Circles
Al Gore 10 count
Michael Phelps x10 IC
Imperial Walkers x20 IC
Moroccan Nightclub x10 IC
Squat x10 IC (SLOW)

The Thang

Mosey to coupon pile. Pick your poison – 1 CMU or 2 bricks.

#CINDY: AMRAP. 20 minutes: 5 pullups, 10 merkins, & 15 squats

Split into 3 groups to start. You don’t have to stay with your group.

Do the pullups in the baseball dugouts.

Do the merkins in the pavilion.

Do the squats by the flag.

Your CMU travels with you.

GO HARD.

Mosey to Cardiac Hill with CMU.

Do Modified man maker at the bottom (?) x10

Then sprint to first turn. Walk back.

Rinse and repeat for 5 minutes.

Mosey back to AO and return the CMUs.

COT / BOM

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

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!

Seek while he may be Found

F3 Welcome & Disclaimer

BLIMPS:

5 Burpees

10 Lunges each leg

15 Imperial Walkers

20 Mericans

25 Plack Jacks

30 Squats

 4 CORNERS:

PAX separates in the 4 corners of the parking lot. There was 1 exercise in each corner. When traveling East and West the PAX Bear Crawled to the next station. When traveling North and South the PAX crab walked to the next station. After the 4th station the PAX back peddled the hill.

1st Corner 10 Dive bombers

2nd Corner 20 180 Squat Jumps

3rd Corner 10 Burpees

4th Corner 20 Jumping lunges

 

BLIMPS:

5 Burpees

10 Lunges each leg

15 Imperial Walkers

20 Mericans

25 Plack Jacks

30 Squats

Mosey to the Playground parking lot and partner up for DORA: Pax 1 One began working on the exercise while Pax 2 ran a lap around the parking lot. Rinse and repeat until the reps were complete.

75 Mtn Climbers

100 Jump Squats

200 Hip Thrusters

Mosey back to the AO and circle up:

Boat Canoe

12 Double leg circles, clockwise, then counterclockwise

12 Single leg circles, rotate in, then rotate out.

BOM:

1 Timothy 4:8 “ or 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.”

Make sure that you have a full spiritual tank to pour out to your family, neighbors and co workers. We are not designed to live this life in our own strength. Quickbooks revealed how he could recall exactly how many F3 workouts he did last year but was really convicted about how he has not pursued the Lord with even half the same vigor.

God desires relationship with us and that we might pursue him. We must give him time to have a relationship with him.

Isaiah 55:6 “Seek the LORD while he may be found; call upon him while he is near;