Category: #HOMEWOD

Yo. Welcome to F3 Knoxville’s Remote WOD #1. While this might not follow our typical beatdown at any given AO, hopefully this will provide a way for you to get after it, just like we normally do all together.

Wherever you find yourself at today, carve out some time and put in some work. Your F3 brothers around our region will be rocking this at different times throughout the day. Even remotely, there are still ways to lock shields and stay in the fight. Let’s get it done today High Impact Men!

The Scene: Wednesday, March 18, 2020: 12am – 12am.

• Home, driveway, park, etc. Give yourself some room.
  • Probably not a gym…….

Timeframe: This is on you. Hold yourself accountable just like you would at a normal F3 workout. Just because this is a virtual Q, it doesn’t mean you can’t call-out/push a battle-buddy, just gonna look different.

Safety-Brief: Obviously you’re doing this on your own volition. Push yourself just like you do at F3. Go ahead and get it in your mind that you’re not going to quit. Audibly tell yourself “I will not quit.”

• • I’m not a professional
  • Per usual – if you need to modify anything – do it. Like I said above, this is on you!

Warm-Up Exercises:

(Pay attention to your body and what it’s telling you)

(No seriously. Take a second to take stock of what your body is telling you. Feeling any soreness? Pain? Muscle aches? Especially in a time of uncertainty – keeping your body tuned-up and taking stock of where you’re at will be important.)

Slow —-> Fast

• • Cherry-Picker: 12 x 4 (12 reps on a 4 count)
    • Shoot Crawdad a message with questions about proper form and his personal recommendations for this exercise
  • Lunge: 6 each leg – 1 count
  • Rockette: 12 x 4 (12 reps on a 4 count)
  • Squat: 12 x 4 (12 reps on a 4 count)
• (^^^ slower ^^^ )
  • Mountain Climber: 12 x 4 (12 reps on a 4 count)
  • 4 count merkin: 12 x 4 (12 reps on a 4 count)
    • Starting position: Merkin plank
    • 1 = lower chest down to the ground all the way (laying on the ground)
    • 2 = extend arms out (like you’re flying)
    • 3 = pull arms back in and push-up 
    • 4 = back to starting position
    • = 1
• (^^^ little faster ^^^)
  • Side-Straddle Hop: 12 x 4 (12 reps on a 4 count)
  • Iron Mikes: 12 x 4 (12 reps on a 4 count)
  • Burpees: 12 (1 count)
  • Baby Arm Circles: 12 x 4 (12 reps on a 4 count)

(^^^ faster ^^^)

 

Workout of the Day

(KISS = Keep It Simple Stupid)

[3 Different Evolutions]

This is on your own time – whether you crush it in 20 minutes or you keep steady for a whole hour – you do you.

• • Pick a point of contact you can run to – mailbox, end of street, entrance to the neighborhood, neighbor’s house, etc. Find it.
  • You decide how far this is going to be for you – you’ll be running/jogging there more than 5x during the workout.
  • Keep this spot in mind. Designed to break up the different exercises we’ll do.
  • Run to it and back once – to get a feel for where it’s at.

 

 

[ 18s ]

• Merkins & Squats (all 1 count)
• 17 merkins
  • Run to your point of contact.
• 1 squat at your point of contact (don’t cheat yourself treat yourself)
• Run back to your start point (driveway, wherever that is for you)
• 16 merkins
  • Run to your point of contact.
• 2 squats at your point of contact
• Run back to your start point
• Rinse & Repeat
  • 15/3, 14/4, so on and so forth until you get to 1 merkin + 17 squats
• Recover at your start point
  • Breathe. Drink some water/coffee/gatorade/depending on what time you do this workout maybe a cold one?
  • Give yourself 15 seconds to get your head back in it — then run/jog to your point of contact and back.

 

[ One Foot In Front of the Other ]

• • 50 Total Reps
  • What = 1 rep?
    • 1 rep = 1 TouchDown + 1 Lunge
    • TouchDown
      • Starting position: feet together
      • Put weight on 1 of your legs & raise the other a little off the ground – balancing on your planted leg
      • Take the opposite hand/arm of the the leg that is planted and shifting your weight forward touch your hand to your planted foot – letting your lifted leg raise up straight back as well
      • Raise back up to the starting position
    • Lunge: lunge forward with the leg you raised up
    • = 1
  • Knock out 50 of these bad boys then run/jog to your point of contact and back

 

[ 10 for 10 ]

• • 10 Reps of 10 exercises – for 10 rounds. All on a 1 count. Except 1. Read below to see why! <3
  • The Exercises:
    • Merkins (duh)
    • Squats (also duh)
    • Plank Jacks
    • Bobby Hurley (Driblle and jump-shoot a basketball in place)
    • Side-Lunges (5/leg)
    • Side-Straddle Hops
    • American Hammers
    • Big Boy Situps
    • V-Ups
    • Man-Makers (8-Count body builder)
  • Run/jog to your point of contact after every round

 

• Drink some water
• Check-in with your body – how’re you feeling?
• Do some minor stretching (or major if you need it)

 

COT/BOM

• When you’re done – snap a pic with a thumbs up (or something cooler idk) and SEND IT to the F3 Knoxville GroupMe with your F3 name. 

 

• BOM – will post a video BOM tomorrow morning no later than 9am.

 

Thanks for sticking with it – keep leading from the front, middle, and back men. Your families, colleagues, friends, community, and country need you more than ever.

 

Keep the Faith & Fight the Good Fight!

-Steam

BOM

In addition to my video BOM – here’s the devo content from Jim Branch’s The Blue Book

• Opening Prayer: O Lord our God, help us to live our lives with the faith and courage necessary to live by love and not fear. Forgive me when my seeing and my thinking get so distorted that I allow fear to control me and make me its slave – even when I don’t fully realize it. Seize my heart and soul with your perfect love in such a way that it drives out all fear and gives me the freedom to truly love, rather than manipulate, those in my life and world. In the name of Jesus. Amen.

 

• • Reading For Reflection: The older I get, the more I realize that quite possibly the biggest single enemy of our spiritual lives (other than Satan himself) is fear. Fear seems to be at the very core of all the things that battle against my heart and soul. At the core of my busyness is fear. At the core of my insecurity is fear. At the core of my anxiety is fear. At the core of my competitiveness….you guessed it – fear. Fear of not having what it takes. Fear of now having any value. Fear of not being lovable. The list goes on and on. And maybe the main reason this enemy is so strong and dangerous is that by and large it is a hidden enemy. We never really look beneath the surface of our more familiar enemies to spot it. We rarely follow any of those foes down far enough to see what is at their root. And when we don’t know what we are really fighting, how can we possibly be victorious? We just keep getting defeated over and over and over again. This fear robs us of the intimacy we were created for. It robs us of the freedom that God longs for us to enjoy. It robs us of genuinely loving relationships. It simply controls the way we live our lives.
  • What are we to do? How can we possibly fight against this? A first step would seem to be identifying AND naming our fears. Somehow naming our fears takes some of their power away to control us. Ann Lamott once said, “When you make friends with fear, it can’t rule you.” Once our enemy is identified it makes it much easier to wage war.
  • Secondly, we need to remember that our real enemy (Satan) is the “father of lies.” He will use his lies to manipulate us into believing whatever he can. Because of this, it seems that we need to ask ourselves, “What lies are we believing that are simply not true? How is our seeing or thinking distorted?” When the disciples were on the sea battling against the storm (Mark 6:45-52) they screamed out in terror because they thought Jesus was a ghost. Now it wasn’t really a ghost upon the water, they just thought it was. It was their distorted thinking and seeing that gave power to their fears. Once they saw things more accurately – they were able to put everything in perspective.
  • Which brings us to the biggest weapon we have been given to wage war against fear, and that is what John calls “perfect love” (1 John 4:18). It is perfect love that puts everything in perspective for us. Once the voice of perfect love calls out to us “Take courage. It is I. Don’t be afraid.” Then we are reminded that the love of the one who made us, and called us into being, and cares for us more than we can even care for ourselves is in control of all things. And his heart for us is good. He can be trusted even when circumstances look dire, because he loves us so immensely and completely. When he speaks his words of affection and peace, and we hear and truly believe them, then we know that if he is with us all, all will be well. Whatever it is, whatever the seas look like. all will be well. 

 

-Jim Branch, November 2004