F3 Knoxville

Tag: Archie

Let’s Wing it!

Welcome and Disclaimer

COP

Warm-O-Rama

  • SSH x 30 (IC)
  • Burpees x 5 (OYO)
  • Cherry Pickers x 10 (IC)
  • BAC’s F&R x 10 (IC)
  • Windmills x 20 (IC)
  • Burpees x 5 (OYO)

 The Thang

Ladder Merkins across the parking lot: 2, 4, 6, 8, 10, 12, 14, 16

Mosey to the middle parking lot for 11’s

  • Bobby Hurley’s & CCD’s

Mosey to The Sophomore

  • Bernie Sanders to the top
  • Burpees x 5 (OYO)

Mosey to Stairs

  • Run the stairs x 2

Mosey to the trail

  • Stop for Burpees x 5 (OYO)
  • Mosey
  • Stop for Burpees x 5 (OYO)

Mosey back to start 

COT

Name-O-Rama: 7 PAX

BOM: Make an effort to listen to God. To actually listen.

Moleskin:  Solid workout for The Men of the JUCO.  Got in a little over 2.5 miles and the mumble chatter was good, the effort was great!  Way to go, HIM’s!

Embrace and Seek

F3 Welcome & Disclaimer

Workout:

Warm-up

Cherry Pickers x 15

Side Straddle Hop x 30

Shoulder Taps x 15 (4 count)

Squats x 20

Baby Arm Circles

Merkins x 15 (4 count)

Mosey to pavilion

3 stations-3 groups (2 rotations)

1st station: this group will set the tone 75 calf raises on stairs/10 burpies and then move to the 2nd station

2nd station: pavilion bench pull-ups/wall sit until releaved by 1st group

3rd station: dugout pull-ups x 12/Carolina Drydocks until releaved

Mosey toward Cardiac to bank behind baseball outfield

11’s—-bear crawl up, crabwalk down/wide grip merkins at bottom and diamond merkins on top

Mosey to Cardiac hill

Devin Hester to first turn and sprint to top

50 triceps dips on benches

Mosey to CMU pile

Partner up and do 20 blockies alternating reps with partner

Run to bottom of hill; Devon Hester to gate and run back to CMU pile

Repeat

Scissor Kicks x 30 (4 count)

Circle of Trust

BOM: Embrace challenges/pray continually/seek God’s wisdom

James 1:2-4

I Thessalonians 5:16

Cardiac 50’s

The Scene: perfect conditions – 65 degrees, overcast

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Cherry Picker
  • Sumo squat

Mosey to Cardiac “50’s” (5 Burpees/10 Mercan’s/15 Jump Squats/20 Dips)

Beginning at the bottom, perform 5 burpees, then at each turn perform the next exercise. Rinse and repeat for a total of 5 times up the hill. On the 6th hill, backpedal to the first turn then sprint the remaining hill. Hold Al Gore’s until everyone finishes at the top.

Mosey to parking lot – rotate with battle buddy

One man backpedals the hill while the other performs Lunge, Lunge, Squat. Trade when the hill runner returns.

Next exercise: Sharks and Minnows

Next exercise: abs

  • Leg throws X 10
  • Hands of time X2
  • American Hammer on the 4 count
  • ATM’S

Romans 12: 1-6

BEING INTENTIONAL

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.

So much of life can be just going through the motions. We need to be intentional in the things we do. Whether it’s a theme like forgiveness, which the Lord has put in my life lately, or the way you treat your wife, kids, co-workers, etc. Let’s be intentional in our deeds and actions this week.

The Mexican Wave

THE SCENE

55 degrees and cloudy

Welcome & Disclaimer

Warm-up:

Butt kickers, high knees, lunges front and side, kangaroo hops

THE THANG

  • Group big boy sit-ups in unison x 50 which turned into the Mexican wave. Enough said
  • Hill chase – 1 with block running up hill, other sprint to catch him. Rinse and repeat x2 each way
  • Mose to flag pole – 2 sets of ATM 15,10,10
  • Mose to baseball field – leap frog over under relay challenge.
  • Mose back to AO – block workout in pairs – big boy sit-ups, overhead press, side press, flutter kicks, hello dolly’s.
  • Suicide sprints in parking lot with 20 merkins x2
  • Finish with a game of sharks and minnows.

COT – 35

BOM

Choices, Choices.

“Life is a matter of choices…..and every choice you make, makes you” John Maxwell.

FNG Hunt

The Scene:
52°F and calm, the moon looked eerie shining through the thin clouds

F3 Welcome & Disclaimer

Warm-O-Rama:
Imperial Walkers x20 (IC)
Air Jump Rope (OYO 30sec)
Mosey around parking lot (2 laps)
Arm Circles x10 each (IC)
Baby forward
Baby backward

The Thang:
Indian Run- the long way around to the Sophomore

At the Sophomore, circuit training
Merkins x15
Flutter Kicks x15
Squats x15
Burpees x10
Mosey to the court yard

11s in the long court yard
Dry docks
BBS
Wall sits (until everyone was done with the 11s)

Count-O-Rama

Name-o-Rama

COT/BOM
This is Holy Week
Luke 24: 2- 7
Rest in the work Jesus did, be reminded of his love for you, and look to reflect his love to the people around you

Mole Skin
We still did not locate the elusive Hardin Valley FNG, but the guys pressed on boldly. We put in 2.9 miles and got better together.