F3 Knoxville

Category: The Dog Pound

Lead ME!

The Scene: 64 degrees and beautiful

F3 Welcome and Disclaimer

Warm-O-Rama:
SSH 15x
Imperial walkers 15x
‘Merkins 15x

Tha-THANG:

Mosey to Matterhorn alternating 5 ‘Merkins/squats at every other pole

4 cones equally apart on Matterhorn
Cone 1:
squats 20x
SSH 15x
Dry Docks 20x

Cone 2:
BBS 20x
Wide ‘Merkins 15x
Rocky Balboas 20x

Cone 3:
Squat jumps 20
‘Merkins 15
LBCs 20

Cone 4:
Smurf jacks 20x
Toe touches 15x
Flutter kicks 20x

Run back to previous cone then to next cone after each exercise. Complete first number of reps then repeat that ladder 2 times till all reps are complete.

Mosey to Pavalon
10x pull ups, 10x dips, 10x declines, 10x inclines
Rest
Then round of 5x
Al gore till 6 joins

Finish reps on Matterhorn on way back

Mosey to Kory Hill
Partner up
Bear Crawls up, squat walk down
While partner ‘Merkins/SSH/planks
3x each

Mosey to little Everest.
5x V-ups and burpees

Mosey back to AO

MARY:
RING OF FIRE
7x ‘Merkins
Leg lift duck duck goose
Dealers choice

BOM:
Discuss “lead Me” sing by Sanctus Real
We are leaders of family, wives, work etc.  we need to have God lead us. Follow his lead from scripture and prayer.

Omelette with Merlot

The Scene: 61 and clear with rain looming

F3 Welcome and Disclaimer

Warm-O-Rama
SSH 20x IC
Chinook x10 IC each direction
Michael Phelps x10 IC
Cherry Pickers x10 IC

Tha-THANG
Mosey to guardrail
Dips x20
Incline merkins x20
LBC x20
Side straddle hop til 6 is up

Mosey to bottom of Matterhorn
Ladder suicides
Run to second cone and back to cone 1
Run to third cone and back to cone 2
Repeat until you end at top

Burpees until 6 is up

Mosey to pavilion
Partner up for Dora
50 pull-ups
100 merkins
200 dips
5 merkin, 10 dips, 15 squat cycle til 6 is up

Mosey to top of Matterhorn

Ladder Suicide back down Matterhorn

Indian Run back to AO

MARY
Flutter kicks x20 IC
Hold feet 6 inches off ground
Hello Dolly’s x20 IC
Hold feet 6 inches off ground
Reverse crunches x10 OYO
Hold feet 6 inches off ground
BBS x20 IC
LBC x20 IC

COT
Count off and Name-o-Rama

BOM
This week has been eye opening for me with employee’s family members passing or having sudden major health issues. I’ve listened to me struggle with their emotions as they process through what is happening. I often take for granted my family. I pondered that yesterday as I went home from work.

Remember, life is short and death is looming for us all. Cherish those around you for you don’t know when your time is up.

The Bargain Shopper

The Scene: 54 and dark

F3 Welcome & Disclaimer

Warm-O-Rama:
400m Run
Squat 15x IC
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins 15x OYO
400m Run

Tha THANG:
100x Jump Rope
25x American Swings
100x Jump Rope
25x Air Squats
100x Jump Rope
25x Goblet Squats
100x Jump Rope
25x Merkins on KB
100x Jump Rope
25x Swing-Catch-Squat
100x Jump Rope
25x Sumo High-Pull
100x Jump Rope
25x American Swings
100x Jump Rope
Sprint around Outhouse and Back

MARY:
Plank until everyone finishes Tha THANG
Peter-Parkers
25x Flutter Kick
10x Side Cruches (flapjack)
10x ATMs
10x American Hammer w/KB

Piece of Cake

The Scene: 52 degrees and beautiful

F3 Intro and Disclaimer

Warm-O-Rama

SSH x 16 IC
High Knees x 16 IC
Merkins x 16
Tempo Squats x 16 IC
BAC x 16 IC
Reverse BAC x 16 IC

Mosey to the Parking lot across from the AO

Tha THANG

Piece of Cake Doracides

Partner up. While one partner does the following exercises, the other partner runs suicides in the parking lot. When the first partner returns, the second partner begins running.

10- Burpees
20- Merkins
30- Star Jacks
40- Big Boy Sit Ups
50- Squats

Once the first set is done, start from the bottom and go back up to the top. If that is completed, the numbers switch and would look like this:

50- Burpees
40- Merkins
30- Star Jacks
20- Big Boy Sit Ups
10- Squats

Mosey to the Pavilion

Two sets of the following

Group 1

Pull Ups x 12
Triceps dips x 16
Reverse Lunges x 16

Group 2

Dirkins x 12
Calf Raises x 16
Narrow Squats x 20

Mosey to the AO

MARY
Flutter Kicks x 16 IC
Pacman x 20 on each side
LBC x 100 IC

WORD

Use your talents for God’s work. 1 Peter 4:10 says “Each one should use whatever gift he has received to serve others, faithfully administering God’s grace in it various forms”. When we take the talent and gifts that God provided us with to benefit others we are fulfilling God’s purpose for our lives. If we float through life and do not use these talents then we are disregarding God’s perfect will for our lives.

Track 1: Thunderstruck

The Scene:  58, ready to rain – and lots of lightning…

F3 Welcome & Disclaimer

Warm-o-Rama
15x Side straddle hop
10x Cherry pickers
10x Arm circles
15x Squats

Tha-Thang: Mosey to the track…
3 laps (get a battle buddy)
20x Merkins
20x BB sit ups

<<CALLED EARLY FOR THUNDER AND LIGHTNING>>
· Sprint
o 20 alternating lunges / 30 seconds
· Sprint
o 20 Merkins / 30 seconds
· Sprint
o 20 squats / 30 seconds
· Sprint
o 20 LBCs / 30 seconds
· Sprint
o 20 Dry docks / 30 seconds
· Sprint
o Plank hold 1 min / 30 seconds
· Sprint

MARY
· LBCs x 50
· Hello dolly’s x 20
· Scissor Kicks x 20

No BOM

Moleskin:

The PAX was lucky it got called early, because the sprints and lunges on this workout by Peyton was in a class all by itself.  Better to have some quick 2nd “F” and head to grab a coffee and start the day!