F3 Knoxville

Tag: Abacus

CMU Day

F3 Welcome & Disclaimer

5:30 COP – 7 Min

  • Imperial Squat Walkers X 25
  • Cherry Pickers x 20
  • Little baby arm circles Front x 15 and back x 15
  • Mountain Climbers x 20
  • Merkins X 10
  • Bropees x 10

Dora Duece – 2 trips up each exercise (add additional if time)

    • Squat to overhead press
    • Bent over Rows
  • Blockees

 

Farmer Carry to Lower Lot

Flora 1,2,3

  • 100 Merkins – P1 does 10 w/ feet on coupon. P2 hold plank with feet on his coupon. Flapjack.
    • Run a lap then mosey to playground
  • 200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.
    • Run a lap
  • 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.
    • Sprint to the top of the Hill

Mosey back to the AO -Aborama

  • Hello Dolly x 25
  • Flutter Kicks x 15

Attitude
Philippians 2:14-15English Standard Version (ESV) – 14 Do all things without grumbling or disputing, 15 that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world,

“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company…a church….a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past…we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude…I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you…we are in charge of our attitudes.” ― Charles R. Swindoll

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!