F3 Knoxville

Core Wall

Shamrock
  • Scene: Shamrock before the sun.
  • Welcome: It’s Free .. we are not entirely sure what we are doing .. You are Welcome .. 
  • Warm-up: 1000 burpees … just kidding… sort of.  😛
    • Should Taps
    • Australian Shoulder Taps
    • Annie’s (both arms)
    • American Hammers
    • Australian Hammers
    • Snow Angles
    • Australian Snow Angles
    • Parker Climbers
    • Australian Mtn Climbers
    • Burpees
    • Aussie Burpees (frog + hop – no merkin)
    • Plank + 1/2 plank hold
    • Back Plank + 1/2 back plank hold
    • Plank to elbows + rainbow drops ( 6 count )
    • Back Plank to elbows (on grass) (with up arch – 6 count)
    • Mike Tysons ( plank + h squat + merkin – 4 count)
    • Real Big Boy Sit-ups (situp + standup )
    • Turkish getup ( 5 each arm ) (no back arm)
    • Bear Crawl Snake to the CMU pile
  • Workout: Build CMU wall that is 2 wide x 4 high CMUs across parking lot.
    • Dead bunny drag CMU to the wall – if it has plaster on it. If not then can carry it.
    • When at first layer do 10 V-ups before laying brick
    • When at second layer do 10 V-ups and 20 LBCs before laying brick
    • When on third layer do 10 V-ups, 20 LBCs, and 30 Flutter Kicks before laying brick.
    • When on forth layer do 10 V-ups, 20 LBCs, 30 Flutter Kicks, 40 American Hammers.
    • When blocks are exhausted reverse the process.
  • Circle of Trust:

    •  James 4: 1 What causes fights and quarrels among you? Don’t they come from your desires that battle within you? 2 You desire but do not have, so you kill. You covet but you cannot get what you want, so you quarrel and fight. You do not have because you do not ask God. 3 When you ask, you do not receive, because you ask with wrong motives, that you may spend what you get on your pleasures.

      4 You adulterous people,[a] don’t you know that friendship with the world means enmity against God? Therefore, anyone who chooses to be a friend of the world becomes an enemy of God. 5 Or do you think Scripture says without reason that he jealously longs for the spirit he has caused to dwell in us[b]? 6 But he gives us more grace. That is why Scripture says:

      “God opposes the proud
          but shows favor to the humble.”[c]

      7 Submit yourselves, then, to God. Resist the devil, and he will flee from you. 8 Come near to God and he will come near to you.

  • Announcements:
    • https://dirtybirdevents.com/wildcat/ Mtn bike race on Saturday (Have three F3 teams so far)  Check mtn bike slack channel