F3 Knoxville

Tag: Bartman

Landline’s Leg Day

The Scene 61 degrees and perfect

F3 Intro and Disclaimer

Warm-O-Rama
SSH x 10 IC
Monkey Humpers x 10 IC
Imperial Squat Walkers x 15 IC
BAC x 10 IC
Reverse BAC x 10 IC

Mosey to Baby Everest

The THANG

11’s
Bottom- Nomo Squats
Bernie Sanders up the hill (running up backwards)
Top- Burpies

Mosey back to rock pile, choose small to medium rock

Find a place on the wall

Wall Jumps x 10
Weighted Squats with Shoulder press x 20
Wall Step Ups x 10

Rinse repeat x 1

Mosey back to AO parking lot

Line up on one side of the parking lot and do the following-
Daft Punk (6 lunge combo) x 10
Run to curb next to tennis courts
Calf raises x 20
Rinse repeat x 2

Finish with Calf raises x 20 IC

MARY
Flutter Kicks x 20 IC
LBC x 30 IC
Superman – Rocketman x 10 count
Fire Hydrant- each leg raised for 5 seconds (repeat x 2)

WORD

Doubt is something I have dealt with my entire life. I have doubted my ability to Q among many other things. Most importantly, I have doubted my salvation. In 1 John 5:13, John says “I write these things to you who believe in the name of the Son of God so that you may KNOW that you have eternal life.” God does not want us to doubt, but if we do, He is always faithful and comes through for us. If you have questions about the security of your faith, I suggest the book Stop Asking Jesus Into Your Heart by J.D. Greear.

Escape the Asylum

THE SCENE 43 and clear

F3 Welcome & Disclaimer

THE THANG
COP
Burpees x10 OYO
Burpees x9 OYO
Squats x20 IC
Windmill Merkins x10 each arm IC
4ct Baby Arm Circles Forward x12 IC
4ct Baby Arm Circles Forward x12 IC
Diagonal Lunges x12 each leg IC

Mosey to open field on the other side of the Asylum (SP2).

Task Master
Split the group in to two teams. Each team has a task card. As a team they must complete each task in order as it appears on the list. Teams must move around the AO together completing the tasks with team weight (60# sandbag).

Task Card 1

  1. Perform 20 star jumps and 20 wide merkins where you are right now.
  2. Run to the stairs in front of the asylum and complete 8 stair runs (up and down is one rep, touch each step…no skipping) two at a time while rest of team planks. Switch until all are done. When everyone is done do 20 diamond merkins together
  3. Run to the other side of the asylum, the area known as the “basement.” Use the CUMs to complete 2 rounds of 20 curls, 20 4ct American hammers, 15 squat presses.
  4. Run to the trail at the bottom of Everest and complete 15 burpees, 40 BBS and 30 lunges (each leg is one rep).
  5. Run to the entrance of the park (Northshore entrance, not the one across from the cemetery) and complete 15 4ct shoulder taps, 40 merkins, 15 lunge jumps (both legs count as 1 rep), 20 4ct flutter kicks in the grass.
  6. Run to the open area to the right of the road and complete 4x 10 high knees + 2 tuck jumps, 20 Superman swims.
  7. Run to the hill and complete 7s of side lunges (both legs count as 1 rep) and 8ct body builders (start with 1 rep at the base and 6 at the top)
  8. Run to the field in front of the asylum and complete 40 smurf jacks (single count), 25 Dry Docks and 40 LBCs.
  9. Return to SP2

Task Card 2 (everything in task card 1 just in the opposite order after Task 1)

Mosey back to the SP1

MARY
Hello Dolly – x20 IC
Flutter Kicks – x20 IC

COT
Number off and Name-O-Rama

BOM
“Spiritual warfare is not fighting darkness to restore wholeness.  It is fighting darkness to release virtue.” Larry Crabb

“Do not be overcome with evil, but overcome evil with good.” Rom. 12:21

Understanding that our world is marked conflict and struggle impacts our understanding and experience of the world.  For example:

  • When we find ourselves experiencing hard times we don’t need to be blindsided…it is normal. This world isn’t as it should be.
  • The good that is in the world is worth fighting for!
    • The love of a spouse
    • The love of our kids
    • The innocence of children
    • Relief and of the oppressed
    • The preservation of what is good, right and lovely.
  • The importance of vigilance and “training in righteousness!”
    • Not perfection, simply doing what’s right.

We have another compelling reason to lock shields with other like-minded men. Despite what we see in movies and on TV, men don’t survive war alone…they survive and thrive within a team…within a TRIBE.

Mini Murph

THE SCENE – 50s and clear

F3 Welcome and Disclaimer

THE THANG
COP
Run in place for 1 minute
Side straddle hop
Run in place for 1 minute
Cherry pickers
Run in place for 1 minute
High knees

Mosey to boat parking

Mini-Murph
Run 2 laps and up to pavilion
50 pull-ups (modify with 5 sec hangs or table pull-ups)
100 push-ups (modify on knees)
150 squats
Run 2 laps

Mosey back to SP

MARY
Abs by Ratchet

COT
Count off and Name-o-Rama

BOM
Sacrifice

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

The ultimate sacrifice was provided through Jesus Christ’s death for our sins on the cross.  Our daily sacrifice comes through denying our selfishness. Search for moments today that you can intentionally deny your self through sacrifice to others.

Everything but the Kitchen Sink!

THE SCENE 63 and bright moon shining!

F3 Welcome & Disclaimer

THE THANG
COP
Disclaimer while doing SSH, not time to waste, lets work!

Mosey to the boat

11’s on the Run
Every other light pole, 10 BBS and 1 burpee until 1 BBS and 10 burpees

Mosey to the pavilion!

Pull ups
4 sets of pull ups 5 reps each working on form
BBS x20 between pull up sets

Mosey inside tennis court (Indian Run)

Bear’s Play Tennis?!
Bear crawl across tennis court, lunge down the sides, bear crawl back across

Mosey to the track

Mosey Lap
1 lap (1/3 of a mile) slow jog, on the hope, sprint as far as you can, cool down job to complete the lap. At the end of the lap, do 20 BBS and 20 merkins, repeating until everyone is done

Mosey back to the tennis court

Chumbaburpees
Finish up with Chumbaburpees until time was up, great way to cash out!

2.6 miles, burpees, merkins, BBS, SSH, sprinting, moseys, hills, pull ups, we did it all!

COT
Number off and Name O Rama: 21 PAX

BOM
Chase the Lion! A friends dad just passed and with death, it always make me reflect on life and how good life is and to live each day as it was your last. Loved being with my F3 brothers this morning, thank you!