F3 Knoxville

Tag: A-Rod

Five Balls

THE SCENE: 39 degrees and raining

F3 WELCOME AND DISCLAIMER

WARM-O-RAMA

  1. Standing Arm Circles with Abs squeezed Fish hook to spine ..take deep breath shoulder rolls baby arm circle or shrug circle
  2. Reverse
  3. Cherry pickers
  4. Rockettes
  5. Legs wide arms open and close doors
  6. Wide reach wide stance touch left hand to right foot then swing back
  7. Presentation squat lunge with left leg forward hands to head and twist

Side Straddle hop
15x IC
Lean over walk out to 2 merkins walk back up to side Straddle hops to cross Straddle hops
Right left juke hops to butt kicks with hands getting kicked by heels
To high knees

THE THANG
Battle buddy Indian run in 2 columns for loop
– Mosey to pavilion
Divide into four groups of battle buddies
60 second H.I.I.T intervals
Round 1
– Chair lunges
– Box jump Burpees
– Jumping lunges to crisscross jacks
– Pistol squat or bench squat
– Mountain climbers
– Decline Merkins
– Wall squat
– Merkins

Sprint all the way past AO up the hill touch gate and come back
Round 2
– Leg lifters on bench
– Jugglers jumping jacks (Knee, knee, ankle, ankle)
– Lateral side hops while standing
– Lateral side hops while planked
– Rotating pickle pounding plank
– Reverse plank pounders
– Elevated side plank on bench
– Burpees

Back To AO

COUNT OFF
NAME-O-RAMA

BOM
“Imagine life as a game in which you are juggling some five balls in the air. You name them—work, family, health, friends and spirit…and you’re keeping all of these in the air. You will soon understand that work is a rubber ball. If you drop it, it will bounce back. But the other four balls—family, health, friends and spirit—are made of glass. If you drop one of these, they will be irrevocably scuffed, marked, nicked, damaged or even shattered. They will never be the same. You must understand that and strive for balance in your life.
How?
Don’t undermine your worth by comparing yourself with others. It is because we are different that each of us is special.
Don’t set your goals by what other people deem important. Only God & you know what is best for you.
Don’t take for granted the things closest to your heart. Cling to them as you would your life, for without them, life is meaningless.
Don’t let your life slip through your fingers by living in the past or for the future. By living your life one day at a time, you live all the days of your life

Keep it Simple, Make it Hurt…

THE SCENE
54 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Mosey to far side

Windmill Merkins x15 (IC)
Imperial Squat Walkers x12(IC)
BAC Fwd x10 (IC)
BAC Bkwd x10 (IC)
Mosey back to SP

Circuit Circus
Divide up and head to 4 Stations
S1: Side Lunges / Dry Docks
S2: Rocky Balboas on the benches / Bench Dips
S3: Iron Mikes/ Superman Swims
S4: Shuttle Run (run to cone, 1 burpee, rinse and repeat adding 1 burpee each time)

Completed rounds of all 4 stations,
R1: 120 sec (change exercise at 60 sec except for shuttle run)
R2: 90 sec (change exercise at 45 sec except for shuttle run)

Mosey to far side near Sunsphere.  Divide into two groups

HIIT & 30s
Group 1: HIIT (8 Intervals)
– R2 1: Ranger Merkins
– Rd 2: Squats

Group 2: 30’s on Stairs
– Bottom: Flutter Kicks (4ct)
– Top: Squat Jumps

When Group 1 finishes switch

Mosey back to SP

COT
Number off and Name-O-Rama (22 PAX)

BOM
3 Overlooked Qualities of a HIM: Humble, Teachable & Flexible

Humility is the quality of having a modest view of one’s own importance, rank or abilities. It includes a recognition that you don’t have all the answers, that you may be wrong at times and that others may have better insights, wisdom and abilities in certain areas than you do.
Proverbs 18:12 – Before destruction a man’s heart is haughty, but humility comes before honor.

Teachability is the quality of being able, willing and eager to learn from others. It includes an appreciation for the gifts, abilities and experiences of others and a recognition that you can benefit and grow by listening to and learning from them.
Proverbs 19:20 – Listen to advice and accept instruction, that you may gain wisdom in the future.

Flexibilty is the quality of being able to easily modify your own opinions, goals and actions. It includes the ability to adapt to new information, change course, compromise on non-moral issues, and value other’s interests as highly as your own.
Proverbs 22:3 – The prudent sees danger and hides himself, but the simple go on and suffer for it.

MOLESKIN
The PAX at Big Ball never disappoint!  We pushed hard an nonstop for 45 minutes and got better.  Great morning with great men…

We need each other

F3 Welcome & Disclaimer

Warm-up: Cherry Pickers x 20, Side Straddle hop x 25, Arm circles forward and backwards x 10, Michael Phelps, Carolina Drydocks (4 count) x 20, Imperial Squat Walkers x 20

Mosey to CMU pile and do 20 Block Burpies

Mosey to playground and do 50 big boy situps

Mosey to wall of pavilion and do 1 minute wall seat

Mosey to picnic tables –half of group do 20 table horizontal pull-ups and half do 20 pull-ups in dugout—–switch. Then do 15 at each station, then 10 at each station.

Mosey to stairs: calf raises: both feet x 25, left foot x 25, right foot x 25, both pointed out x 25, both pointed in x 25

Mosey to baseball outfield: run forward to halfway point and do 2 burpies, run backwards to end line and do 10 burpies, run sideways to halfway point and do 2 burpies, then turn other way sideways to end and do 9 burpies. Always 2 burpies in middle and 10, 9, 8, to 1 on ends (did have to modify)

Mosey to hill behind baseball field at bottom of Cardio Hill. 11’s Merkins to and bottom—- bearcrawl up and crab walk down (ran out of time and had to audible)

Run up cardio and back to AO.

Circle up for BOM: message—-John 15:5. We are all dependent on God and He made us interdependent on each other. Introduced John Veit (Sparty). He told PAX about his struggles. Proud of PAX for overwhelming love and support!

Challenge Yourself

The scene : 34, GLOOMY, and HUMP DAY!

F3 Welcome & Disclaimer

The Theme: Challenge yourself

THE THANG

COP

Disclaimer while doing:

Calf Jumps

SSH x25 IC

BAC x15

Front arm claps x20

Overhead Arm clapsx20

Burpos x10

Jump squats x10

2 Capri laps around the parking lot while the late bloomers post

Line up at base of PL and BURPO 11’s

Mosey to the Pavilion

PAX performs Merkins to the Song G-6. Plank position until they sing G-6, do a merkin. Great way to

burn the shoulders and create mumblechatter!

Bring Sally up- P1 wall sits while P2 does table pull ups, Witch up.

Mosey to the the Baseball Field

BEARWAY to Heaven or to Hell as some mumblechattered during!

Mosey back to the AO

COT

Name O Rama: 25 inc YHC

BOM

After reading the Devotional of the Life of an Undaunted Man, it hit me. I challenge myself to change

myself everyday physically. During hard work outs, I figure out ways to keep pushing and not quitting.

Well, with the Undaunted Man devo, it talks about balance of Physical, Mental and Spiritual. I am weak

in the Spiritual aspect of my life. With distractions of everyday living in the physical world, I don’t think

about my spirituality and focus on God. I need to be able to push through those distractions and work

on my Spiritual side. F3 has tremendously helped in me in this aspect as the Knoxville Pax has all HIMs

that I look to for spiritual guidance. SPECIAL Thanks to Capn Crunch for challening me/inviting me to the

21 day Undaunted man Devotional!

AYE!

Burp Back Monday

F3 Welcome & Disclaimer

5:30 COT

– Side Straddle Hop X 40

– Imperial Squat Walkers X 20

– Baby Arm Circles x 20 each way

– Circle Burps – Up Downs

Mosey to Everest- 2 Stops on the way Burpee ladder 10-5, 5-1

Entrance Sprint

Clock Merkins – Find a hill and line up in plank position at 12 o’clock. 5 Merkins. Move to

3 o’clock, 5 Merkins. Move to 6, 9, or whatever Q calls out and do 5 Merkins in each

position.

Burp Back Mountain

The exercise is then performed by pairing up with one person proceeding to run

backward up the hill/forward down the hill 5X while the other person is

performing burpees. The individuals continue to alternate running with burpees

until 100 total burpees are completed. When finished, pax continue to run hills

until entire pax completes.

Field of Dreams x 2

1s 1st corner – AMRAP Imperial Squat Walkers until relieved.

2s 2nd corner – AMRAP Lunges until relieved.

3s 3rd corner – AMRAP Peter Parker until relieved.

4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving

the Pax there

Cash Out

Devin Hester to the top of the Hill x 2- Full Sprint!

BOM

Romans 12:2 MSG 1-2 So here’s what I want you to do, God helping you: Take your

everyday, ordinary life—your sleeping, eating, going-to- work, and walking-around

life—and place it before God as an offering. Embracing what God does for you is the

best thing you can do for him. Don’t become so well-adjusted to your culture that you

fit into it without even thinking. Instead, fix your attention on God. You’ll be changed

from the inside out. Readily recognize what he wants from you, and quickly respond to

it. Unlike the culture around you, always dragging you down to its level of immaturity,

God brings the best out of you, develops well-formed maturity in you.