F3 Knoxville

Tag: Barbie

Red Writer’s Greatest Hits

THE SCENE
70 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH 25x IC
Imperial Walkers 15x IC
Dive Bombers 10x IC
Arm Circles fwd & back x15 IC

“GET UP OFFA THAT THING” (thanks Quickbooks)
Squats then a burpee every time James Brown says “GU Offa TT”

Find battle buddy, line up on curb.

NO PAIN NO GAIN SPRINTERS (thanks Cap’n)
Buddy 1 does 20 BBS while Buddy2 holds their feet
Buddy1 switches to wide Merkins Buddy2 sprints to cones.
—  1st cone – 5 burpees
—  2nd cone – 10 burpees
—  3rd cone – 15 burpees

Buddies switch, rinse and repeat

“BRING SALLY UP” (thanks Woodshack)
Buddy 1: Pull Me Ups on tables
Buddy 2: Wall Sits/ mumblechatter

(Switch places, rinse and repeat)

Mosey back to AO!!

“ATMS” (thanks Cap’n) IC with no rest (without leaving plank position)
15 Alt Shoulder Touches (4-ct IC)
10 Tempo Merkins (4-ct IC)
10 fast Merkins (single ct IC)

“ROXANNE” (thanks Lexicon?)
Alternate Superman to Banana every time the Police sings “Roxanne”
Modified to alternating plank positions (one arm up) and mountain climbers

Abs (Dealer’s Choice)
Flutter Kicks x20 IC
Boat / Canoe on Q
Hello Dolly x20 IC
Ab Circuit – x15 each LBS, Leg Raises, Rocking Chairs

COT
Count-o-Rama & Name-o-Rama

BOM
After Red Writer, our Q, was on all fours “calling the buffalo” during dealers choice abs… he was reminded of a verse that he shared in the BOM:
Three times I pleaded with the Lord to take it away from me. But He said to me, “My grace is sufficient for you, for My power is perfected in weakness.” Therefore I will boast all the more gladly in my weaknesses, so that the power of Christ may rest on me. That is why, for the sake of Christ, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.

HIIT Madness

THE SCENE
72 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Twist and pivot x15 IC
Tempo squats x15 IC
Cherry pickers x 10 IC
Mountain climbers x20 IC
Merkins (cadence) x20 IC
Two laps around parking lot
HIIT
4 exercises for 30 seconds a piece:
SSH
Heisman
Butt kicks
High Knees
1 minute break
Rinse and repeat two more times (x3 total)

Next set:
Vertical mountain climbers
Mummy kicks
3 step Heisman
In and Outs
1 minute break
Rinse and repeat two more times (x3 total)

Station Work
Get a Battle Buddy to encourage and push the other man.
S1: 50 pound weight plate push in parking lot,
S2: Picnic pavilion for 30 second wall of fire,
S3: Dugout for 10 pull-ups (if not pull-ups, coupons placed near by for reverse fly),
S4: Playground for 10 burpee boxes:  normal burpee but on jump, jump up on to playground bench.

AMRAP until Q calls time

Mary
Flutter kicks x20
Big boy sit ups x20

COT
Number Off & Name O Rama
BOM
Together as a PAX, holding each other accountable, we are stronger together, arm in arm at BOM, at F2’s, stronger together being pushed versus doing cavework or fernwork telling yourself you can do one more set, one more lap, etc.  The men of our PAX help with that extra push to help us each get more fit physically and mentally.

Feel the Wood

THE SCENE
69 Degrees and clear

Welcome and Disclaimer
THE THANG
COP
Burpees            IC x15
Cherry Pickers  IC x20
Tuck Jumps      IC x20
Squats              IC x20

Team Time
With arms locked at the elbow
Squats                IC25
Good mornings   IC25
BBS                    IC25
Merkins feet on shoulders IC5

Mosey to the pole, introduction to TimberMember, divide up in teams

TimeberMember
Team A takes the pole
Squats                         IC x25 with pole
Goodmorning              IC x25 with pole
Shoulder presses        IC x10 each side with pole
BBS with pole             IC x25

Team B takes the ground
Merkins x20
BBS x20

Switch:  Team B takes the pole and Team A takes the ground

Mosey Pole to new location
Rinse and repeat

Mosey Pole back to the parking lot.  While in route alternate pole carry and Merkins between teams.

Abs
Donkey Kicks     IC x20
V-ups                  IC x20
Reverse crunch  IC x20
Star Gazers
COT
Number-rama, Name-a-rama

BOM
Mayberry shared:

Proverbs 17:17 “A friend loves at all times, and a brother is born of adversity”

I am thankful that we are all friends, and becoming brothers as we overcome the issues of not only getting up to make it to F3, but also coming together to trample the physical adversity and accomplish the workouts that are put in front of us.  Not only keeping eachother motivated to complete the task at hand, but to laugh and have fun doing it.

We are all in Knoxville for a reason, and we are all at F3 for a reason.  I do not believe that it just randomly happens, but that God is working in our lives.  We all have a plan for the direction we want our lives to go, but what we need to realize is that plan is going to happen according to God’s schedule and His plan for our lives.

“In his heart man plans a course, but the Lord determines his steps.”  Proverbs 16:7.  I encourage each of you to let God guide you on the course.

Rings of Fire

THE SCENE
68 and Clear

Welcome and Disclaimer

THE THANG
COP
Line up at the base line for warm up drills
High kicks for 25 yards
Quad Pulls for 25 yards
Calf Bows for 25 yards
Run down and back in the parking lot 3 times.

The PAX formed one line for a Hallelujah Indian Run. This is an Indian Run completed with hands raised above the head.

Once in far field the PAX circled up for a Merican Ring of Fire.

Merkin Ring of Fire
The exercise begin with a clockwise bear crawl until the Q stopped the PAX. Typically this was halfway around the circle.

At halt, the PAX would complete a standard merican Ring of Fire. One PAX would knock out 10 Mericans while the remain PAX would count for him while holding a plank. This would continue around the cirlce until the entire PAX had completed 10 mericans

The PAX completed 2 more rounds of bear crawls with Werkins (wide grip mericans) and Diamond mericans in between.

The PAX completed 5 Dive Bomers

The PAX formed two lines for another Hallelujah Indian Run back to the AO. They retrieved two coupons on the way back.  Back at the AO, the PAX again circled up to prepare for a Squat Ring of Fire

Squat Ring of Fire
The PAX started by lunging counter clockwise.

At the Q’s leading the PAX stopped for a round of Jump Squats. Each PAX did 10 Jump Squats while the remaining PAX cheered him while holding an Al Gore.

Another round of lunging was completed followed by a Star Jump Ring of Fire.

Abs
PAX laid on his back on the ground. His arms were extended over his head to grab the 2 coupons. With straight arms the coupons were extended over the body to the waist at a slow pace focusing on stabilizing with the core.

20 American Hammers with a Coupon in hand.

COT
Number off and Name-O-Rama

BOM
Quickbooks brought to light inconsistency in his life. The effects of his own striving in every corner of his life.

Quickbooks encouraged us to seek the Lord while he can be found and to fully surrender to the Lord. Fight for Steadfast faithfulness and lean on each other.

“Do not be conformed to this world but be transformed by the renewal of your mind.”Romans 12:2

26

THE SCENE
64 and rain close by

Welcome and Disclaimer

The Theme: DAY 26! Since its May 26, why not rep out everything in 26 or some form of 2’s and 6’s!

THE THANG
COP
Squatsx26 (IC)
Imperial Squat Walkers x26 (IC)
Chinooks x26 (IC)
Baby Arm circles x26 (IC)

Mosey to pick up 5lb rocks and mosey back to tennis court

Line up on curb

Calf Raises
Toes in x26
Toes out 26
Regular x26

Mosey inside tennis court

Merkins and BBS
On one sideline of the tennis court BBS reps of 2,6,12,16,20,22,26.  Between reps DUCK walk to the other sideline and do Merkins 2,6,12,16,20,22,26

Lazy Doras
P1 does 26 squats while P2 does performed exercises below
Total shoulder presses 126
TOTAL triceps extensions 226
TOTAL curls 326

Circle up for

Sqauts x26 (IC)
BBS x26 (IC)
American Hammers x26 (IC)

COT
Number off and Name O Rama

BOM
“IN a world of unrelenting changes, I am the one who never changes, I am the Alpha and Omega, the first and last, the beginning and the end, Find in me the stability for which you have yearned”