F3 Knoxville

Category: The Dog Pound

Start Together-Finish Together

The Scene: 50 and damp

F3 Welcome and Disclaimer

WARM-O-RAMA:
Imperial Walkers IC 4ct x 25
Burpees 10 OYO
Merkins IC 4ct x 25

THE THANG:
Mosey Indian run style to first stop
Mtn climbers IC 4ct x25
Lunges up the hill 50
Mosey to the pavilion

At pavilion
5 rounds
5 pull ups
10 squats
5 toes to bar
10 good mornings

Mosey to the lower parking lot
5 rounds
10 LBCs
10 burpees
10 Freddie Mercury
10 dry docks

Mosey to CMU trailer
5 rounds
10 bicep curls
10 tri extensions
10 bent over rows
10 thrusters

Merkin relay countdown
Split into teams
Sprint 5 merkin sprint back
Rest of the PAX holds a plank
Sprint 4 merkin sprint back

MARY:
Floor wipers IC 4ct x
American hammers IC 4ct x
V-ups IC 4ct x

WORD:
Never Give Up!

We started off gettin’ the PAX movin’ right off the bat!  Good mumblechatter and an OTB trip to Starbucks brought the PAX closer together after the workout.  Good to see you guys and grab a little Second’F and a great start to Thanksgiving Day!

BOM

In the BOM I talked about Lt. Brian Murphy and how he never gave up, and how he never left anyone behind. At a conference I met Murphy and he added the guys on his shift had an agreement that what they  “Start together finish together.”
Who do you not want to leave behind? What makes you fight and make sure to never give up? Who else chose never to give up? The true constant is Jesus. He never gives up on us. He pursues us to be saved through him. When we live our life for Jesus we have eternal life. Jesus is our savior, and we can only be saved through him. He leads us and he encourages us to be leaders of others. He fights for us, and he doesn’t want to leave behind. He gives us strength, strength to never give up. He pursues us so that we can finish together and begin a new life in heaven. We are encouraged through each other, we fight for each other.

And he gave us F3. He gave us a group of brothers from another mother, and we come out each morning and push each other, we also never leave anyone behind. We always pick up the Six. And I am thankful for that, thankful for you guys, in so many ways that I just can’t say it.

I can think of no better verse to describe this than:

Prov 18-24

“One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother”

700 Club – Ropes & Bells

The Scene: 42 and mild

F3 Intro and Disclaimer

WARM-O-RAMA
Mosey to the outhouse
Around the Worlds
Figure 8s
Halos
30 Jump Ropes
30 Merkins
12 Russian Swing
12 American Swing

The THANG
100 Jump Rope
25 KB Swings
25 Big Boy Sit Ups
100 Jump Rope
25 KB Swings
25 Walking lunges
100 Jump Rope
25 KB Swings
25 Hand Release Merkins
100 Jump Rope
25 KB Swings
25 Burpees
100 Jump Rope
25 KB Swings
25 Squats
100 Jump Rope
25 KB Swings
25 SSH
100 Jump Rope

MARY
Flutter Kick
PacMan
Boat-Canoe

WORD
Things falling apart is a kind of testing and also a kind of healing.

Tweet-E kept wishing he’d not eaten those three pancakes at I-Hop last night, and I think Tank ripped through the workout and left his Kettlebell in a hasty retreat…so now there is an extra one in the bunch for next week.  Podunk and Swirly had a great time at their first attempt at the Ropes & Bells…looking forward to seeing them out next week with I-Beam on Q!

The Matterhorn Strikes Again

THE SCENE: 32 degrees and chilly

F3 Intro and Disclaimer 

WARM-O-RAMA
Run in place for 1 min
SSH x 15 IC
Bobby Hurley x 10 IC
Cherry Pickers x 10 IC
BAC x 10 IC
Reverse BAC x 10 IC

Mosey to the Matterhorn

THE THANG:
11’s
Bottom- Burpees
Top- Squats

Mosey to the Pavilion
As many sets of the following you can do for 5 minutes total

Pull Ups x 5
Forward Lunges x 10
Triceps dips x 15

After 5 minutes, switch to the following:

Merkins x 5
Reverse Lunges x10
Squats x15

After 5 minutes recover and mosey to the coupon pile
At the coupon pile, choose a medium size coupon and do the following:

Bicep curls x 10
Shoulder press x 10
Behind the head triceps extension x 10

Rinse repeat x 1 increasing the set to 20 reps

Mosey to the AO

MARY:
Flutter Kicks x 20 IC
LBC x 20 IC
Pacman x 20 on each side
WORD:
In the busyness of the holiday season be sure to take time to “Be still and know that I am God”. We should always take time out of our day to acknowledge who God is in our life and give Him the praise that He deserves. Psalms 46:10

Mr. Olympia and Flying Tweet-E

Conditions – 40s and clear

Tweet-E decided to pick the highest wall he could find (chest-high) to do his box-jumps.  He did them all (3+rounds!) and every rep on that wall.  I wouldn’t want to be in his house tonight…the PAX stuck with manageable height walls for a solid workout under I-Beam’s tutelage.

F3 Welcome and Disclaimer

WARM-O-RAMA:
Run in place for 1 minute
Side straddle hop
Run in place for 1 minute
Cherry pickers
Run in place for 1 minute
High knees

Mosey to outhouse

THE THANG:
30 minutes – AMRAP
Box jumps x10
Step ups x10 each leg
Sprint to drive and back
Squats x10
Rear lunges x10 each leg
Calf Raises x10 each leg
Sprint to drive and back
Burpees until PAX returns
Rinse and Repeat

Mosey back to AO

MARY:
Ab cycle:
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:
Arnold Schwarzenegger – Nov 17, 2003 inauguration as California governor
Early in your career, before you became Mr. Olympia, your legs weren’t on par with your upper body. How did you bring them up?
(with accent) “With legs, the key is to shock them to experience substantial growth.”

“Do not neglect the gift you have, which was given you by prophecy when the council of elders laid their hands on you. Practice these things, immerse yourself in them, so that all may see your progress.”
1 Timothy 4:14-15 ESV

Fifteen – Ropes & Bells

F3 Intro and Disclaimer

Warm-O-Rama
Around the Worlds
Figure 8s
Halos
American Swing
‘Merkins

The THANG
Sets of 15

– American Swings – Run + 20 merkins
– Goblet Squats – Jump rope 50x
– Front goblet lunges – Run + 20 merkins
– Backward goblet lunges – Jump rope 50x
– R/L military press – Run + 20 merkins
– Thrusters – Jump Rope 50x
– Single Arm Front Squat – Run + 20 merkins
– American Swings – Jump rope 50x
Finally, another run and merkins

MARY:
10x Stargazers
20x Flutter Kick
20x Box Cutters
10x American Hammer w/KB

WORD:
Responsibility – In every situation the one common thread is you. Responsibility means recognizing that you are capable of making decisions to change your situation or perspective