F3 Knoxville

Category: The Project

The Whole Story

THE SCENE: Cool and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Projectivator
  • Easy lap w/ high knees, butt kicks, strides
  • Tempo merkins
  • Cherry pickers
  • Tempo squat

THA-THANG:

  • Death march to ORAU Hill the long way
  • After each exercise sprint up hill; mosey down
  • 1 minute merkins
  • 1 minute big boys
  • 1 minute squats
  • 1 minute plank
  • 1 minute merkins
  • 1 minute LBCs
  • 1 minute imperial squalkers
  • 1 minute plank

Mosey back to the flag. We stopped at the playground for some pull ups.

CIRCLE OF TRUST/BOM:
May the 4th is tomorrow.  When watching the Original Trilogy, you think the story is about Luke, but after watching the Prequel Trilogy, you realize that the story is about Anakin.  A story of redemption.

Also, God laid on my heart this week to be aware of the legacy I’m leaving.  I shared the tale of Steve Jobs.  He built a huge company that changed the world, but within months of his death, Apple launched a product he said they’d never sell:  the iPad Mini.

Our legacy is much more affected by the people we influence throughout our lives.  Our children, wives, friends, coworkers, and others.  The values we invest in them and the fruit of the Spirit we bear around them will make a bigger impact than the work of our hands.
ANNOUNCEMENTS:
CSAUP this Friday!  Family workout postponed to May 14th.

Friday eve:Floor is Lava

THE SCENE: clear brisk 50 degrees morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 lumberjack , 10 inchworm, 10 merkin nightclub ,10 cherry pickers

THA-THANG:
Floor is lava: 10 safe zone with different exercises , one tagger with yoga ball. The tagger hits a runner . Runner 10 merkins an becomes tagger.

  • 10 round the world
  • 5 burpees
  • 10 CMU thrusters and 10 CMU biceps
  • 20 ball slams
  • 10 incline merkins
  • 20 rope whips
  • 21 preacher curls
  • 4 tricep bends
  • 15 goblet squats

5 Minute  EMOM ( every minute on the minute) 30 seconds  exercise 30 second  rest.

1. Mountain climbers

2. Weighted American hammers

3. Heavy big boys

1 minute  20:20:

20 seconds pull up leg lifts

20 seconds  pull up leg hold

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD: God us amazing Father who always listens to us

God’s rich grace

THE SCENE: rainy but warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 Moroccan night club, 10 imperial walkers, 10 tempo squats
THA-THANG:
Mosey to the high school parking lot. Start at the south most edge and do the following.

  • Run to the next parking row
  • 5 burpees
  • 10 merkins
  • 15 squats
  • Return to start
  • Repeat but run to the next farthest row
  • Follow the same pattern until the end (5 spaces)
  • Suicide style to return all the way back to the start

Mosey to the playground.

  • 6 pull-ups
  • 15 heels to Heaven
  • 10 wall-ups at the pool wall
  • 15 4-ct Freddie Mercury
  • Repeat 3x

Mosey to the amphitheater. 10 dips and bear crawl up the hill. 10, 2-ct shoulder taps and Mosey down. Repeat once.

Mosey back the shovel flag.

MARY:
20 flutter kicks IC, 20 LBCs IC, Protractor
COUNT-OFF & NAME-O-RAMA
7 in attendance despite the rain.
CIRCLE OF TRUST/BOM:
“For while we were still helpless, at the right time Christ died for the ungodly. For one will hardly die for a righteous man; though perhaps for the good man someone would dare even to die. But God demonstrates His own love toward us, in that while we were yet sinners, Christ died for us.” – Romans 5:6‭-‬8 NASB1995

Christ didn’t die only for those who were righteous, but he died for all sinners.

“And you were dead in your trespasses and sins, in which you formerly walked according to the course of this world, according to the prince of the power of the air, of the spirit that is now working in the sons of disobedience. Among them we too all formerly lived in the lusts of our flesh, indulging the desires of the flesh and of the mind, and were by nature children of wrath, even as the rest. But God, being rich in mercy, because of His great love with which He loved us, even when we were dead in our transgressions, made us alive together with Christ (by grace you have been saved), and raised us up with Him, and seated us with Him in the heavenly places in Christ Jesus,”-Ephesians 2:1‭-‬6 NASB1995

MOLESKIN:

ANNOUNCEMENTS:
CSAUP is fast approaching!

Rampart OTB #3

THE SCENE:   60 and clear
F3 WELCOME & DISCLAIMER:  You bet.
WARM-O-RAMA: 

SSH
Overhead claps
Michael Phelps
Tempo Merkins
Mountain climbers

THA THANG:

Soccer drill run to the baseball lot.
Bear crawl to line 1, 30 merkins, mosey to the end of the lot and plank.  Sprint!
Bear crawl to line 2, 20 merkins, mosey to the end of the lot and plank.  Sprint!
Bear crawl to line 3, 10 merkins.

 

Hot potato run to the playground
Flutter kicks – 2 at a time do max pull-ups.  2 Rounds.

 

Mosey to the Big Steps:  run down.  5 burpees.  Broad jump up.  10 BBS.  Repeat x 3

 

Mosey to the track
Dirty MacDeuce
1. 12 Flutter kicks (4 count)
2. 12 Mountain climbers (4 count)
3. 12 Hello dollys
Run a lap.
Repeat x 4

 

Railroad run back.

MARY:

One quick round of Guantanamo

COUNT-OFF & NAME-O-RAMA

5 including FNG Wingman!

CIRCLE OF TRUST/BOM:

I’m thrilled that F3 is coming to Kingston.  We talked about the value of F3 – “it’s more than a workout”.  Fitness (exercise, nutrition, rest, resisting vices), Fellowship (friendships, mentoring, shield locks), faith, leadership.  The men of Kingston need something like F3 – and (as far as I’ve found) there is nothing else like F3.  Aye!

MOLESKIN:

Welcome Wingman!  Good to see Olive Oil and Creeper again!  Nice coffeeteria time afterward.

ANNOUNCEMENTS:

May 6th – CSAUP in Oak Ridge

May ? – Launch Rampart!

July 2nd – Convergence at JUCO

Happy Friday eve workout

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.

DDYP: dynamic resistance stretching

THA-THANG:
Insert information about the workout.

Relay race with tire flips, Devil press 6 reps, Rope wips 6 reps, pike walk around box

AMRAP:  partner up 8reps the swap

  • 2minutes  hollow hold , hop over using Cmu
  • 2minutes partner 4 toe touches squat holding CMU
  • 2minutes partner plank pop overs

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1Peter 3:1-7 PRAYing for your wife by showing empathy with all she does throughout the day and what God has called her to do.

 

MOLESKIN:

ANNOUNCEMENTS:
CSAUP in two weeks