F3 Knoxville

Tag: Ribbed

FOUR CORNERS

THE SCENE: Cool and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm-up with some arm circles and tempo squats. Encouraged quality and form over quantity.
THA-THANG:
Jogged to the soccer fields where glow sticks were placed on the fours corners of the field and in the center of the field. One 2man team and one 3man team started at different corners. While one man did the following exercise, the other would sprint to the center and do 10 burps then sprint back to corner and trade places. Then the team would jog to the next corner. We did 2 full laps. We then jogged to the chapel where we did 25 reverent pew dips then 1 minute wall sit (x3). We then jogged back towards AO, sprinted the hill and finished with a merkin ring of fire. FOUR CORNERS in a nutshell….

  • Sprint to center of soccer field, (10 burpees), sprint back, Merkins until parter(s) finished the same. Jog to next corner.
  • Sprint to center (10 burps), sprint back, Squat jumps until partner(s) finished the same. Jog to next corner
  • Corners 3 and 4 were Single Leg Thrusters and Apollo Ohnos
  • Jog to chapel, 25 pew dips, 1 minute wall sit, 25 pew dips, 1 minute wall sit, 25 pew dips, 1 min wall sit.
  • Jog to AO, sprint the hill, finish with a merkin ring of fire

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
5 PAX, Rainbow, Ribbed, Crablegs, Gibbler, and Music City
CIRCLE OF TRUST/BOM:
Encouraged HIMs from Galatians 1, were Paul was speaking to the Galatians who had turned from, or distorted, the gospel of Jesus.. We need not be passive and allow our culture to distort what it means to be a man, husband and father. Most importantly, we don’t want to distort the gospel of free grace and salvation through faith alone. We must FIGHT for FAITH. We cannot be passively swayed by our culture / the world.

Shut Up Legs!

THE SCENE
70 and Clear

Welcome and Disclaimer

 

THE THANG
SSH x 25 IC 4 CT
Toe Touches x 10 each leg IC 4 CT
Squats x 20 IC 4 CT
8X run across the parking lot, intensity pyramid.
After each length, 10 Merkins OYO.  (Yes Archie, this is still the warmup)

Mosey to benches at the top of Cardiac

DIG DEEPER
4 stations on the hill (#1 at the top, #4 at the bottom)
Order of operations:
1
2 1
3 2 1
4 3 2 1
All reps OYO

Station instructions:
1: 25 SSH then run down
2: 30 squats then sprint up to 1 (station 2 is halfway between hairpins)
3: 10 lunges each leg and backpedal up to 2 (station 3 is at the false bottom we’ve been using lately)
4: 30 high knees each leg and high skip up to 3 (station 4 closer to the actual bottom of the hill)

Flutters, Bicycle kicks, and leg lifts until we regroup.

DIG DEEPER – PART II
Round 2, let’s do it again.
“It never gets easier, you just go faster” – Greg LeMond
Al Gore, Plank, and bicycle kicks until we regroup.

Mosey down and up cardiac to fetch all the cones and instructions.  Mosey back to the AO

2 hill sprints to the gate, split up by Merkins OYO until we regroup

2 minutes of Boat-Canoe from Proton

COT
Count off, Name-o-rama (11 PAX)

BOM
And now some good news:
Behold the Man upon a cross, my sin upon His shoulders;
Ashamed, I hear my mocking voice call out among the scoffers.
It was my sin that held Him there until it was accomplished;
His dying breath has brought me life, I know that it is finished.
Isaiah 53:5

But he was pierced for our transgressions; he was crushed for our iniquities; upon him was the chastisement that brought us peace, and with his wounds we are healed.

MOLESKIN
They call me Frenchie and its July, when the best cyclists in the world flog themselves in the mountains of France. Today we paid them tribute.  Fitting for the day, Code Brown came flying down the hill on his bike in impressive fashion just before we kicked things off.  11 strong for a Tuesday at the Asylum. It was an honor and a privilege to lead such a strong group of men.

The Agile Bear

THE SCENE
65 and Humid!

F3 Welcome and Disclaimer

THE THANG
COP
Arm circles IC 10 reps FWD then BKWD
Cherry Pickers IC 10x (4 Ct)
American Hammers IC 20x (4 ct)
Side-straddle hops IC 20x (4 ft)

Playground Shuffle 7/7/17 (3x)
7 bench jumps, 7 derkins, 17 Big boys
7 derkins, 7 big boys, 17 bench jumps
7 bench jumps, 7 big boys, 17 derkins

 

Agile Bear
Cardiac hill-run to spot 7 burpees, bear crawl to next curve 7 burpees, run/bear crawl to top and perform 17 of 1 exercise mosey to bottom start over and do the next exercise at top
-@top of hill:
17 mountain climbers
17 side straddle hops
17 squats
17 high knees
17 bicycles

Indian Moseys back to AO

COT
Number Off and Name-O-Rama

BOM
Live each day as they come and give every adverse situation up to the Lord. We do not know what each day holds and we cannot plan for everything. Each situation and event is given to us by the Lord and he provides us strength. Live each day at peace with what is going to happen

 

Independence Day Drop’em

The Scene: 68 degrees with 100% Humidity

F3 Welcome and Disclaimer

The Thang
COP
10 Burpees OYO
Lt. Dan x 10 IC
Cherry Pickers x 10 IC
These Right Here and Those Over There

Pick-up a boulder with battle buddy and mosey over to Matterhorn

Heartbreak 1-2-3 aka Dora’s on a hill
300 Boulder Squats
200 Boulder Rows
100 Boulder Press
1 partner runs the hill while the other partner completes reps

Mosey to pavillion

Pull-ups and Dips
Partners complete 5 rounds
10 Pull-ups
Dips until Partner 1 is done with Pull-ups
Rotate

Mosey back to AO

Tennis Court Cashout
Corner 1- 30 Merkins
Lunge to Corner 2
Corner 2- 30 Merkins
Bear crawl to Corner 3
Corner 3- 30 BBSU
Lunge to Corner 4
Corner 4- 30 BBSU
Bear crawl to corner 1

COT
Number Off and Name-O-Rama

BOM
Remember Jesus’s last words on the cross, “IT IS FINISHED” and cling to the power that those word gave humanity. Jesus gave us freedom through his resurrection, which is a freedom that is unlike any that this world has to offer. This freedom provides eternal life in heaven. So as you go out and celebrate the freedom of our country today with your family and friends make sure to remember the true freedom we have in Christ.

#Let’s Get Rocked!

The Scene – 65 degreesish

F3 Welcome & Disclaimer

Warm-O-Rama
Merkins 4ct IC x 10
Some of This/Some of That
Tempo Squat IC x 10
SSH IC x 25

(Ascending Burpees – Start with 1 and add one between every exercise.

The Thang
Pick up a couple of handheld Pee Rock’s or full on boulders (Ratchet)
Indian Run to Kory Hill & Grab a Battle Buddy

Circuit 1 – 5 min
Partner A – High Rows
Partner B – Runs Hill and performs 10 Manmakers run back and switch w/ partner

(Continuing Ascending Burpees)

Circuit 2
Partner A – Overhead Presses
Partner B – Runs Hill & performs 15 Squats – switch w/ partner

Circuit 3
Partner A – Squat Jumps
Partner B – Smurf Jacks x20

Indian Run to base of Matterhorn – Cont. Burpees
Indian Run back to AO – Pax took the opportunity to Indian Run Drag Race back

Mosey to Tennis Court
Descending Burpees then Wall Crawl (10 Burpees – Wall Crawl, 9 Burpees – Wall Crawl, etc.)

Saved by the Bell

COT
Count-Off & Name-O-Rama

BOM
GRIT is persevering over difficulties for an extended amount of time. GRIT is when Purpose meets action. Every #HIM out here has GRIT and we need to remember how far we’ve come before getting lost in constant improvement.

Moleskin
Challenging workout today, loved to see the PAX audible their own Drag Race Indian Run back to the AO.