F3 Knoxville

Tag: A-Rod

Free to Lead

F3 Welcome & Disclaimer

5:30 COT

  • Side Straddle Hop x 20
  • Michael Phelps x 20
  • Speed Skaters X 20
  • Sky Hawk Merkin x 10
  • Two Laps around the lot

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into three groups and run to each station. Every time you pass the Flag Pole do 10 Burpees.

  • 20 Pull-Ups x 3 rounds
  • 20 Picnic Table Rows & 20 Mekins (reduce to 10 or 15 with 2 sec hold after first round). x 3 Rounds
  • 20 Wall Jumps or step up x 3 Rounds

Aiken Legs x 3           

  • Done in succession with no rest – 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Squats, 20 Reverse Lunges (10 each leg forward).
  • Crawl Bear up to the entrance
  • Repeat

Hill Runs

  • Bernie
    • 15 Merkins on the 4 count
  • Sprint
    • 10 Merkins on the 4 count
  • Devin Hester
    • 10 Merkins on the 4 count

Aborama

  • Hello Dolly x 25
  • Captain Thor x 20

“Told To Follow Freed to lead”

We are programed by the world to solve every problem and work it out on our own power.   This can be a frustrating endeavor  because many of life’s challenges are out of our control.  We can become distracted trying to see into the future and fail to lead in the areas of life that God has called us to because of the distraction.    God has simply calls us to follow him. He is in control and is in and before all things.   Proverbs 3:5-6 says Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. When we follow him and trust that his has our present and future in his hands we are freed to lead in the areas of like that he puts in front of us.   Let’s be men of impact that follow Christ and therefore are feed to lead.

What Goes Up Must Come Down

F3 Welcome & Disclaimer

5:30 COT

  • Windmill x 15
  • Imperial Squat Walkers X 20
  • Arm Circles x 25 each way
  • Peter Parker Push-ups
  • Burpo’s – 5

Mosey Lower Parking Lot and grab CMU’s – Partner up

Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:

Merkins and Curls

  • 30 Curls, Devin Hester 10 Rows
  • 25 Curls, Devin Hester 25 Rows
  • 20 Curls, Devin Hester 20 Rows
  • 15 Curls, Devin Hester, 25 Rows
  • 10 Curls, Devin Hester, 30 Rows

4 Corner Escalator – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats

  • 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10. 

Aiken Legs    

  • Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

Aborama

  • Flutter Kicks x 30
  • Box Cutters

James 1:19 Know this, my beloved brothers: let every person be quick to listen, slow to speak, slow to anger;

  • Anger is an emotion created by God and although often directed in the wrong places is a Godly trait.
  • “Anger is energy aroused in defense of something good and related against something evil.   If you see someone oppressed and you don’t get angry you are not like God.”  
  • What am I Defending and what am I attacking?

Leprechaun Hunt, 2.0s and Dads

SCENE: 52, sunny, and beautiful

Welcome and Disclaimer

Warm-o-Rama

IC SSH

OYO Hand release Merkins

OYO Hop like a kangaroo

OYO Walk like an elephant

The THANG

Leprechaun Hunt

Mosey to where the trees make it rain and do a reverse rain dance backwards around the trees x5 (splash pad)

Mosey to where the firemen slide and do your best fireman impression. (Playground)

Mosey to the place we have snack and walk the planks (Pav-a-lon)

Mosey to where we say the Pledge of Allegiance and hop like a frog x10 (Flagpole)

Mosey to Bend it like Beckham and plank while we wait on the PAX (soccer field)

Bear Crawl in traffic!  (Red light green light but the PAX bear crawls)

Leprechauns vs Shamrocks (sharks and minnows)

Mosey back to the AO

Kids choice of favorite exercise

5 burpees – Her Miney

10 BBS – Minnie

5 high kicks – Jaws

10 Merkins – Buckets

10 burpees – FNKid Wolverine

10 burpees – FNKid Wildcat

20 IC SSH – Charger

20 IC SSH – Blaze

10 Burpees – Slugger

5 Burpees – Haley

 

 

 

What do you think on?

38 degrees Fahrenheit.  Clear and star filled sky.  

F3 Welcome & Disclaimer

Theme: What do you think on?

Baby arm circles 20×2

SSH 25

Newtons cradle 10

Clock Merkins 3-6-9-12

OYO Bernie Sanders up the hill

Mosey to top of hill rock pile

Crossover to parking lot

Bears and rocks.  Across lot and back.

Inchworm back across.  Until all done.

Squats with rock 40.

Overhead press with rock. 15

Mosey to admin building

Dora relay: burpees, bunny hop, newtons cradle Merkins.   Sprint across parking lot. 2-4-6-8-10.  Ascending/descending.

(Wall climb aborted for another day…)

Mosey back to AO

Austin Asskickers 8 right and 8 Left

LBC 10

Dollys 10

Dead cockroaches 10

High dollys 10

BOM:

WORD: Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.  Philippians 4:8

Remember this, to be in the world but not of the world.  Be a light set on a hill to others.  Strive for excellence in all you do!

Around and Around we Go

The Scene: 63 nice breeze Perfect weather

The Thang:

Warm Up:

  • Cherry Picker x10
  • Merkins x10

Everyone grab CMU and split evenly in 4 corners of parking lot.

  • 1st corner: x20 Curls
  • 2nd corner: x20 Overhead press
  • 3rd corner: x10 Burpess jumping over CMU
  • 4th corner: x20 Row

After you finish rep run to next, constantly moving. After 4th corner run up hill and back to start back on 1st corner. Did this over and over and over and over.

Mary:

  • X35 Flutter Kicks
  • Captain Thor 1-7 BBS and 4-28 American Hammers
  • X20 Flutter Kicks
  • X12 Cherry Pickers
  • X10 Merkins

Count-O-Rama: 31

Name-O-Rama: 2 FNG’s Tonka and Hack Job

BOM: Difference between Joy and Happiness. Are you Joyful? Where does your Joy come from? What are you seeking? Spoke on Contentment.