F3 Knoxville

Category: Asylum AM

Founding AO

Five Balls

THE SCENE: 39 degrees and raining

F3 WELCOME AND DISCLAIMER

WARM-O-RAMA

  1. Standing Arm Circles with Abs squeezed Fish hook to spine ..take deep breath shoulder rolls baby arm circle or shrug circle
  2. Reverse
  3. Cherry pickers
  4. Rockettes
  5. Legs wide arms open and close doors
  6. Wide reach wide stance touch left hand to right foot then swing back
  7. Presentation squat lunge with left leg forward hands to head and twist

Side Straddle hop
15x IC
Lean over walk out to 2 merkins walk back up to side Straddle hops to cross Straddle hops
Right left juke hops to butt kicks with hands getting kicked by heels
To high knees

THE THANG
Battle buddy Indian run in 2 columns for loop
– Mosey to pavilion
Divide into four groups of battle buddies
60 second H.I.I.T intervals
Round 1
– Chair lunges
– Box jump Burpees
– Jumping lunges to crisscross jacks
– Pistol squat or bench squat
– Mountain climbers
– Decline Merkins
– Wall squat
– Merkins

Sprint all the way past AO up the hill touch gate and come back
Round 2
– Leg lifters on bench
– Jugglers jumping jacks (Knee, knee, ankle, ankle)
– Lateral side hops while standing
– Lateral side hops while planked
– Rotating pickle pounding plank
– Reverse plank pounders
– Elevated side plank on bench
– Burpees

Back To AO

COUNT OFF
NAME-O-RAMA

BOM
“Imagine life as a game in which you are juggling some five balls in the air. You name them—work, family, health, friends and spirit…and you’re keeping all of these in the air. You will soon understand that work is a rubber ball. If you drop it, it will bounce back. But the other four balls—family, health, friends and spirit—are made of glass. If you drop one of these, they will be irrevocably scuffed, marked, nicked, damaged or even shattered. They will never be the same. You must understand that and strive for balance in your life.
How?
Don’t undermine your worth by comparing yourself with others. It is because we are different that each of us is special.
Don’t set your goals by what other people deem important. Only God & you know what is best for you.
Don’t take for granted the things closest to your heart. Cling to them as you would your life, for without them, life is meaningless.
Don’t let your life slip through your fingers by living in the past or for the future. By living your life one day at a time, you live all the days of your life

Suicide

  • Warm up
    • SSH 25
    • Imperial walkers 25
    • Burpees 15
    • Cherry pickers ic 15
  • Mosey to soccer field
    • Partner up
    • 1-suicides
    • 2-AMRAP
      • Lunges
      • Ice skaters
      • Squats
      • sSH
    • X2
  • Mosey to job trailer
  • Mollyx2
    • Grass hopper plank
    • Super man
    • Suicide plank
    • Repeat
  • Suicide/10 burpees/suicide
    • ATM15/10/10 x2
    • ssh x20
Word:
Protect This House
 
As men of God we are called to lead our families. Society lacks this 
-sometimes after a day of work it’s easy to get lazy and just let things happen. 
 
“Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, …having cleansed her by the washing of water with the word, so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish. In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ does the church, because we are members of his body. “Therefore a man shall leave his father and mother and hold fast to his wife, and the two shall become one flesh.” This mystery is profound, and I am saying that it refers to Christ and the church. However, let each one of you love his wife as himself, and let the wife see that she respects her husband.”
‭‭Ephesians‬ ‭5:
 Husbands, love your wives, and do not be harsh with them…… Fathers, do not provoke your children, lest they become discouraged.”
‭‭Colossians‬ ‭3:18-21‬ ‭ESV‬‬
 
Satan will attack us by :
 
1: twisting scripture
2: pursuing our desire for autonomy :
“That’s just not that important”
 
Ours examples:
Adam in the garden fails to protect his house and allows Satan to prevail…”
“But the serpent said to the woman, “You will not surely die. For God knows that when you eat of it your eyes will be opened, and you will be like God, knowing good and evil.””
‭‭Genesis‬ ‭3:4-5‬ ‭ESV‬‬
 
Jesus in the desert. 
“Again, the devil took him to a very high mountain and showed him all the kingdoms of the world and their glory. And he said to him, “All these I will give you, if you will fall down and worship me.” Then Jesus said to him, “Be gone, Satan! For it is written, “‘You shall worship the Lord your God and him only shall you serve.'””
‭‭Matthew‬ ‭4:8-10‬ ‭ESV‬‬
 
 Jesus entered the temple and drove out all who sold and bought in the temple, and he overturned the tables of the money-changers and the seats of those who sold pigeons. He said to them, “It is written, ‘My house shall be called a house of prayer,’ but you make it a den of robbers.””
‭‭Matthew‬ ‭21:12-13‬

We need each other

F3 Welcome & Disclaimer

Warm-up: Cherry Pickers x 20, Side Straddle hop x 25, Arm circles forward and backwards x 10, Michael Phelps, Carolina Drydocks (4 count) x 20, Imperial Squat Walkers x 20

Mosey to CMU pile and do 20 Block Burpies

Mosey to playground and do 50 big boy situps

Mosey to wall of pavilion and do 1 minute wall seat

Mosey to picnic tables –half of group do 20 table horizontal pull-ups and half do 20 pull-ups in dugout—–switch. Then do 15 at each station, then 10 at each station.

Mosey to stairs: calf raises: both feet x 25, left foot x 25, right foot x 25, both pointed out x 25, both pointed in x 25

Mosey to baseball outfield: run forward to halfway point and do 2 burpies, run backwards to end line and do 10 burpies, run sideways to halfway point and do 2 burpies, then turn other way sideways to end and do 9 burpies. Always 2 burpies in middle and 10, 9, 8, to 1 on ends (did have to modify)

Mosey to hill behind baseball field at bottom of Cardio Hill. 11’s Merkins to and bottom—- bearcrawl up and crab walk down (ran out of time and had to audible)

Run up cardio and back to AO.

Circle up for BOM: message—-John 15:5. We are all dependent on God and He made us interdependent on each other. Introduced John Veit (Sparty). He told PAX about his struggles. Proud of PAX for overwhelming love and support!

This is the Day

Pax: (33)

The Scene: Foggy

The Thang:

5:30 COT

  • Toe Touches X20
  • Side Straddle Hop X25
  • Mountain climbers X20
  • Slow squats X20
  • Merkins X20

Mosey to lower parking lot- Stop on the way for CMUs

3 sets of the follow with CMUs

Blockies X10

  • Rows X25
  • Curls X20
  • Overhead press X20
  • Quick Mosey
  • Repeat X3

Drop off CMUs

Mosey to the top of the hill (running trail)

  • Plank 30 seconds

Mosey to the Everest with your battle partner

  • Single leg lunges X300
    • Partner runs Everest
  • Flutter kicks X 30
    • With entire PAX

Mosey to back to the parking lot

Stop half way for 20 Cherrie pickers

Mosey back with two lines. Each group in the back sprinted to the front until we return to the main parking lot

1 minute of the iron cross.

Count-O-Rama: 33

Name-O-Rama

BOM: Psalm 118:24

This is the day that the Lord has made;     let us rejoice and be glad in it.

Cardiac Monday

The Scene: 32 with snow on the grass

F3 Welcome & Disclaimer

The Thang:

Welcome and Disclaimer

Cherry Pickers IC x12

Merkins IC x 10

Mosey to bottom of Cardiac Hill. 7 cones spread out on hill. Start at the bottom with 2 reps and increase by 2 reps until you reach last cone. Return to bottom of hill and start over.

Order of exercises: Merkins, Squats, Carolina Dry Docks, Star Jacks, Big Bog Situps

All return to bottom of hill Squats IC x 65

Bernie Sanders and Sprints alternating back to parking lot

Merkins IC x20

Captain Thor 1thru7

Name-O-Rama: 31

BOM: Matthew 6: 27-30. Read out of Oswald Chambers book. “Consider the lilies of the field they grow where they are put. Many of us refuse to grow where we are put, consequently we take root nowhere. Jesus says that if we obey the life God has given us, He will look after all the other things.” Where are you taking root? What are you worrying about that you shouldn’t?