F3 Knoxville

Category: The Dog Pound

The Extra Run

The Scene: 57 and clear

F3 Welcome & Disclaimer

Warm-O-Rama:
400m Run
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins 30x OYO
Squat 15x IC
10x KB facing Burpees
400m Run

Tha Thang:
50x American KB swings
40x Sumo deadlift high pull
30x KB sit ups
20x Side-step goblet squats
10x KB Sit-up and stand-ups
50m Waiter Walk – Right out, Left Back
10x KB Sit-up and stand-ups
20x Sumo deadlift high pull
30x KB sit ups
40x American KB swings
50x goblet squats

400m Run (one more, just for fun!)

Count-Off and Name-O-Rama

WORD: Few things can help an individual more than to place responsibility on him, and to let him know that you trust him. –Booker T. Washington

Goin’ Sleddin’

The scene: 50 and clear

F3 Welcome and Disclaimer

Warm-o-rama:

High Knees IC x 20

SSH IC x 20

Baby arm circles IC x 20

This/that/Big Bertha hugs stretches

The Thang:

Mosey to parking lot by restaurant

 Sled race – two teams of 6 each

 Each team split into groups of 3 & began pushing sled back & forth

 2 cones at each end of sled push – total of 4 cones per lap. Perform 10 each of the following.

o Round 1: CMU Bent over row; CMU Curls; Big Boys; Diamond Merkin

o Round 2: CMU Curls; CMU Squats; Tempo squat; Mountain Climber

o Round 3: CMU American Hammers; CMU OH Press; Lunges; SSH

o Round 4: CMU Big Boys; CMU Tricep Press; Starjacks; Dry Docks

o Round 5: CMU OH Press; CMU Upright Row; Burpees; Smurf Jacks

 Ring of fire Merkins: 10, 9, 8, audible….final round = 5 Diamond Merkins

MARY:

ATMs x 20

Box Cutters x 20

Count off and name-o-rama

BOM:

Ecclesiastes 4:9-12

Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.Want to focus on the part about “two can defend themselves”. As men, we are constantly attacked by the world: lures of power, greed, money, lust….are everywhere. While most of us don’t like to talk about our feelings or our struggles I encourage each member of the PAX to lean on each other in times of need. Chances are one of us has dealt with your problem at some point and can help. It’s biblical in marriage and in friendships – 2 are stronger than 1. That means holding each other accountable – even when it’s hard. If we want to be true men of impact that means we sometimes have to do the hard thing and look a brother in the eye and let him know he’s making a mistake. Let’s use that to our advantage and help lift our brothers up who need it today.

With vs. For

The Scene: 41 Degrees, crisp and cool

F3 Intro and Disclaimer

Warm-O-Rama

Cherry Picker, Baby Arm Circles, 10 Burpees, High Knees (short and sweet)

The Thang:

Mosey to tennis court:

DORAS-
100 Burpees
200 LBC
300 Merkins

50 “fence jumps”/bear crawls across pone tennis court/spring to end/50 “fence jumps” x2

Mosey to “pee rocks”:

50 curls/2 overhead runs in 2 lines

Mosey to Lake Trail:

30 Merkins OYO
Group Mosey on Lake Trail
30 BBSU

Mosey back to AO

Finished with 10 Merkins

Ab-O-Rama

Name-o-Rama

The Share (BOM):

Love with vs Love for. Too often we want to do FOR our family/friends/co-workers instead of doing things WITH them. “WITH” love encourages, models, walks beside, and holds people accountable. In F3 we have a model of what it looks like when others love us, hold us accountable, and encourage us through the tough times.

It was a great morning and the 25 strong pushed it and got better!

The Ladder of Imminent Discomfort

THE SCENE: 52 degrees and perfect

F3 WELCOME AND DISCLAIMER

WARM-O-RAMA:
50 Jump rope
SSH 20
Around the world 10
Figure 8s 10
Squats 10
Mosey to outhouse and back

THA THANG:
Set up cones in two parallel lines

5 cones each 20ft apart
1) Turkish get-ups 16,10,6
2) Jump rope 100,50,25
3) American swings 30,20,10
4) High pulls from the ground 20,15,10
5) Overhead press each arm 10,5,5

5 more cones each 20ft apart
1) Goblet squats 30,25,20
2) Jump rope 100,50,25
3) Imperial walkers w/bell 20,15,10
4) Bent row each arm 15,10,5
5) Russian swing 30,25,20

After each exercise run to end of cones and back to start then to next cone. Complete first number of reps then repeat that ladder 3 times till all reps are complete and go to second ladder and copy.

MARY:
LBCs 50
10 ‘Merkins 10 diamonds
20 Imperial walkers
10 clap ‘merkins 10 diamonds

BOM:
Thank God for answered prayers.
We are always quick to ask God to help. Prayers for ourselves, family and friends. But are we diligent with the praise? So many prayers are answered by our father that we forget to thank him for. Let’s make an effort to thank Him for our answered prayers, our unanswered prayers…for everything!
I am truly thankful for my brothers at F3 and how we push each other to get better in several aspects of our lives. Thank you Lord for my brothers!!

The RagnARM

THE SCENE: 50 and Clear
F3 WELCOME AND DISCLAIMER

WARM-O-RAMA
SSH x10 IC
Cherry Pickers x10 IC
@Ratchet_F3 Tempo Squats, 6-count x10 IC
Calf stretch alternated w/ calf raises

THE THANG
Mosey to the coupon pile
Medium size rock, everyone get a spot in the “van.” We all do the reps, one guy at a time runs to the tennis courts and back for “rest.”
REPS: 5 each curls, military press, triceps extension for 38 minutes
Rest Area every 6 minutes

1) Merkins/mountain climbers/Carolina dry docks
2) 30 dips / 50 calf raises
3) 50 crunches
4) repeat 1) and 3)
Mosey back to AO

MARY:
Shoulder Blasters!

BOM:
This last week is my one-year anniversary at three. My first started it was nearly impossible for me and I was afraid of vomit every time. A year later I’m stronger, faster engine run longer. I recover much quicker for an eye and joy the active much more than I ever have some playing college football. But I haven’t lost any weight.

No, as it turns out I have been working out and exercising continue to eat, and drink, whatever I want whenever I want. As such I’ve lost 4 pounds despite the fact that I have put on much muscle. I realize, that if I am going to lose weight and continue on this journey toward fitness and health and being who I am supposed to be, that I will have to actually try to do what I don’t want to do.

My message to the man is that this is true in many years of her lives. We pour ourselves into doing things that we like to do, and conquer and challenges that we like to conquer. We offer ignore the things that we don’t like to do for their hard for us. This is true in our jobs, our families especially in a marriage is. A guy who loves to do projects will look for any project he can do for his wife as a gift to her, but may completely neglect the things that she would actually like for him to do. The same thing at work, we find the things that were good at stick to those as opposed to tackling the things we need to get better at.

I encourage you men to look at the various facets of your life, find the things that you avoid because they’re not fun, or simply distasteful, and start to do them. Don’t revel in your hard work that comes naturally to you, seek the hard work that you don’t want. I need to do that with my weight, and I know it’ll be a beastly struggle. But it’s worth doing and its worth doing right.

MOLESKIN:
Because of the Ragnar coming up I purposely stayed away from heavy running or excessive legwork. We did some squats today scattered in the rest breaks but I avoided doing damage to the guys and putting them off on the wrong foot for their race this weekend. The workout wasn’t quite as hard as I thought it was going to be, and I feel that we could have done more, but the man gave it their all and I appreciate that.