F3 Knoxville

Tag: Barbie

Tuesday’s Daily Dose…

THE SCENE
53 & clear

F3 Welcome & disclaimer

THE THANG
SSH x 20 (IC)
Cherry Pickers x 18 (IC)
Little Baby Arm Circles Forward x 20 (IC)
Little Baby Arm Circles Reverse x 20 (IC)

Indian run through marina parking lot to gravel at the top of the hill and partner up.

Dora
Each group completes 200 merkins, 200 squats, & 200 mountain climbers.
While Partner 1 is completing reps, Partner 2 runs to pavilion to attempt 10 pull-ups. If pull-up failure is reached prior to 10 reps, drop down and finish set with dips before returning to relieve Partner 1.

20 second recovery

Mosey to bottom of marina parking lot

BB & BBS
Each person complete 5 8-ct. Body Builders & 5 Big Boy Sit-ups.
Repeat with descending reps (4,3,2,1).

Mosey back to to AO with sprint from speed bumps if desired.

Abs
Box Cutters x 25 (IC)
Never Cross Dolly x 20 (IC)
Bicycle Kicks x 20 (IC)

COT
Number off and Name-O-Rama

BOM
“A comfort zone is a beautiful oasis, but nothing ever grows there”

As men and as leaders, we cannot afford to shy away from opportunity just because it lies outside of our comfort zones. Stepping outside your wheelhouse will allow you to expand your skill set, meet new people, and gain new experience.

MOLESKIN
It was a great morning to be outdoors and we had a great PAX. The cool, clear morning had everyone pushing hard and everybody worked up a good sweat by the end of the workout. It was a different experience being in the center of the circle this time but I left feeling very refreshed and ready to take on another day – I hope everyone else did, too.

Hump Day!

THE SCENE
57 degrees, cloudy with a hint of Gloom at the Asylum

Welcome and Disclaimer

THE THANG
COP
Squats x15
Pickle Pounders x10 just for Pickle!
Ratchett Effect x30 front and x30 sideways
Monkey Humpers x20 OYO (Crowd Pleasers)

Line Up at the end of the parking lot and partner up!

Super 21
1 BBS, run to the other side, Merkin.  Add one rep each round to 21. Total reps = 231 of each.

MOSEY to the Pavilion for Bring me up Sally Challenge

Sally Challenge
While Partner 1 does Bench pull ups to the song
Partner 2 wall sits encouraging his partner
Both partners ended up toasted!

With only one minute left, we had to get some Dolly’s in!

Abs
Dolly x10 IC
Iron Cross on the 10 count by Edit
Finished with “Never Cross Dolly” x 10. (IRON cross while doing Dolly)

COT
Number off and Name-o-rama

BOM
Loving F3 and the F3 Knoxville Pax with what they bring to the table each day we meet. Being committed, being intentional, being authentic, holding plans loosely ,etc..ALL comes back to “Chasing the Lion”

Blockorama

THE SCENE
60 and sprinkles

Welcome and Disclaimer

THE THANG
COP
Big Arm Circles FWD IC x 15 & Backwards
Cherry Pickers IC x 15
Imperial Walkers IC x15
SSH IC x 25

2 Laps to the bathroom and into the cage (mc about what 3/4 speed really is)

Blockorama in the Cage
Everybody grabbed their CMU – a couple of custom tape jobs in the mix

4 Rounds of:
CMU – Good Morning Sunrise Squats -1 min (Renamed Domo Omo Gato Squato – Thanks Junk!)
CMU – Block Rows – 1 min
CMU – Quarter Lunge Press – 1 min switch legs @ 30 sec
Merkins OYO x 25
Bobby Hurley OYO x 25

(Audibled 4th round for 10 reps ea exercise)

3 Rounds of:
CMU – Colt 45’s – OYO
HiLo’s OYO x 10

1 Round of:
Blocktanamo

Abs
6 Min MARY – Dealer Choice
BOM
Forgiveness. We can give it, but we can’t truly receive it unless we ask for it.

MOLESKIN
The PAX did great with the CMU workout. Not a lot of running in a La-Z-Boy planned workout! Colt 45’s left us all with trembling arms and HiLo’s inflicted some court burn on our elbows to remember the VQ by. Great day to get better together!!

Just Keep Moving…

THE SCENE
64 and Clear

Welcome & Disclaimer

THE THANG
COP

  • SSH x 21 (In silent cadence in memory of Speedbump, his soccer number was 21)
  • Imperial Walkers x17 (IC)
  • Merkins x17 (IC)
  • Toy Soldiers x20 (IC)
  • Arm Circles Forward x17 (IC)
  • Arm Circles Backward x17 (IC)

Mosey to parking lot on other side of playground. Partner up in teams of 3

Full Body Sprints
2 men at Cone 1 and 1 man at Cone 2. One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone. Then man at Cone 2 runs to Cone 1 while other men do exercises. First man now runs to Cone 2. Rinse and repeat for 8 minutes.

Upper
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Wide Merkins / Dive Bombers

Mosey to street area between parking lots

Abs
Cone 1 = Big Boy Twists / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Mosey to the bottom of the hill near the parking lot

Lower
Cone 1 = Russian Dead Lifts / Lunges
Cone 2 = Narrow Squats / Reverse Lunges

Mosey to parking lot and circle up

Cash-Out
Partner up. Partner 1 does 10 burpees while Partner 2 holds plank. Switch.
Rinse and repeat 6x (Total burpees = 60).  Had to audible due to time.

COT
Number off and Name-O-Rama

BOM
Element of Authentic Manhood – Stewardship.
Matthew 25:14-30.  We are stewards of all we have, not owners.  Ownership implies that we are the center, stewardship reminds us that we have to give an account what we have been given.  Not just our resources and talents, but our relationships.

MOLESKIN
The PAX came ready to work and crushed it this morning.  Lot’s of good mummblechatter, great way to end the week and prep for the weekend!

I Hate Triangles!

THE SCENE
Lightning in the distance nice 65 degrees with a little rain to end on

F3 Intro and Disclaimer

THE THANG
COP
10 Burpees
Bermuda Triangle #1
First Cone: 10 merkins
Bear crawl between first and second cone
10 Carolina Dry Docks
Lunge between second and third cone
10 squats
Sprint between third and first cone

Rinse and repeat for 10 min

Mosey to covered area, dugout and next to playground area

Bermuda Triangle #2
10 pull ups in the dugout
Run from dugout to short walls near playground
10 step ups at the short walls
Run from playground to covered area
10 rows and repeat
Run to dugout

Rinse and repeat for 10 min
Back to Bermuda Triangle #1
Repeat for 8 min.

Back to Bermuda Triangle #2
epeat for 8 min.

Abs
American Thor x6 IC

COT
Number off & Name-O-Rama

BOM
Proverbs24:5-6 Seek Wise Counsel