F3 Knoxville

Category: The Dog Pound

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!

Grand Central Stations

61 degrees and Huu-med

F3 Welcome and Disclaimer

Warm-o-Rama:
Tha Thang:
Set up cones in rectangle about 20 yards apart in 5 stations

Round 1
1)Squat get ups 20
2) jump rope 100
3) KB American Swings 20
4) KB overhead press 15 each arm
5) KB goblet squats 20
Sprint

Round 2
1) high pulls 20
2) jump rope 100
3) KB Figure 8 lunges 20
4) KB curls 15 each arm
5) KB burpees 5 each arm
Sprint

Round 3
1) KB mericans 10
2) BBS W/ bell 20
3) side lunges 10 each side
4) bent over rows 10 each arm
5) goblet press 20
Sprint

Repeat x2 (or 3 if your Tweet-E)

MARY
IMPERIAL WALKERS
flutter kicks
BBS
Peter Parkers

BOM
I have thought about prayer recently, and how I have taken it for granted. Prayer is a true gift from God, a relationship that we have with him. Often times I drift with my prayers and don’t concentrate enough on them. I spoke about how I need to be more deliberate with my prayers and concentrate while speaking with my father in heaven.

Moleskin:
Excellent work by the PAX this morning. We pushed each other by working hard and doing more than what was required.

Circuit City

The-Scene: 63 degrees and sprinkling

F3 Welcome and Disclaimer

WARM-O-RAMA
Squat 4ct IC x 15
Merkin 4ct IC x 20
Imperial Walker IC x 15

THA-THANG
Mosey to the Rink w/ Brick or Pee Rock
Break up into groups of 3 – 1 at each end of the rink and 1 go between

Circuit 1:
Bobby Brick Hurley
GripRite Curls
Crossovers

10 Burpess OYO

Circuit 2:
Plie Goblet Squat
Brick Row
Farmer Carry (Street Side)

10 Burpees OYO

Circuit 3:
American Hammers
Caterpillar Burpees
Lunge & Press

Big 3’s (Bear Crawl, Back Peddle, Sprint) x 2

Mosey back to the AO

MARY
Banana Boat, Cherry Bombs c/o Flanders

Count off
Name-O-Rama

BOM
In Freed to lead a Sad Clown has 3 holes that need to be filled. First is Pogo 40 where a man loses 40 lbs, just to gain it back, to lose it again, and to gain it back. The Sifter has to do with loneliness. A man has is Legacy Friends from High School and College, goes on Man Dates and has some work friends. This is a problem because we lack accountability. An acquaintance will not tell you when you’re backsliding. The last is The Reacher. It’s about a man who drifts aimlessly without real purpose. The only way to have real purpose is for a man to abandon himself and faith in something that he cannot see.
As men it’s alway easier to help someone than it is to accept help. No matter what we’re going through, there is either someone who has gone through it, is going through it now, or will go through something similar. We have to remember that when we allow someone to help us, we’re also giving them the opportunity to help us.