F3 Knoxville

Tag: Beleza

Fundamentals

The Scene: hot and muggy

F3 Welcome & Disclaimer

The Thang:

Michael Phelps IC x10

Imperial Walker IC x20

Side Straddle Hops IC x20

Circuit. Go for time: 20 Minutes. Each round, add 2-3 reps to each exercise. Start with 10 reps.

  1. Mosey to Playground:

Box Jumps

Derkins

  1. Sprint to Pavilion:

Picnic Pull Ups

Dips

III. Sprint to Dugout:

Pull-ups

  1. Sprint to Flag at Pavilion:

Merkins

LBS

MOSEY SLOWLY BACK TO PLAYGROUND. Rinse and Repeat.

At the end of time, regroup at the flag:

Vups IC x10

Sundials OYO x20

Mosey to Cardiac Hill

-5 merkins @ bottom.

-Sprint to first turn.

-Mosey back to start.

-5 merkins @ bottom.

-Sprint to 2nd turn.

-Mosey back to start.

-5 merkins @ bottom.

-Sprint to top.

-Plank until everyone is finished. Mosey to bottom, picking up PAX, and then mosey to AO.

BOM: CountaRama, Name-a-Rama, etc.

29 PAX, 1 FNG – Two-Ply

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.

Full House Monday

THE THANG

COP
  •  SSH x20 (IC)
  • Cherry Pickers 4 count x 15
  • Imperial Walkers 4 count x20
Mosey to field office for 10 Burpees on your own. ->Mosey to the soccer field some fun!
Groups of 3. Exercises on each touch line with 3rd man sprinting from one side to the other. Excercises:
Carolina Dry Docks
Sprint ->
Big Boys
Burpees
<- Sprint
Superman/Swim
Plank Jacks
Sprint->
Flutter Kicks
Mosey to the paved hill that peaks at the Asylum
Repeat above exercises with the hill being your sprint. 
 
Mosey to back to the SP up for MARY

MARY

One round of ATM’s (15/10/10)
COT
42 with one FNG
BOM
 
Romans 5:2-5
Therefore, since we have been justified by faith, we[a] have peace with God through our Lord Jesus Christ. 2 Through him we have also obtained access by faith[b] into this grace in which we stand, and we[c] rejoice[d] in hope of the glory of God. 3 Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, 4 and endurance produces character, and character produces hope, 5 and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
 
Hebrews 5:7-10
In the days of his flesh, Jesus[a] offered up prayers and supplications, with loud cries and tears, to him who was able to save him from death, and he was heard because of his reverence. 8 Although he was a son, he learned obedience through what he suffered. 9 And being made perfect, he became the source of eternal salvation to all who obey him, 10 being designated by God a high priest after the order of Melchizedek
 
Obiding through Suffering results in HOPE! Stay with the PAX and keep your head down. Iron sharpens iron. if you are suffering reach out to the PAX and ultimately God as He is the one that provides us Hope!

Seek while he may be Found

F3 Welcome & Disclaimer

BLIMPS:

5 Burpees

10 Lunges each leg

15 Imperial Walkers

20 Mericans

25 Plack Jacks

30 Squats

 4 CORNERS:

PAX separates in the 4 corners of the parking lot. There was 1 exercise in each corner. When traveling East and West the PAX Bear Crawled to the next station. When traveling North and South the PAX crab walked to the next station. After the 4th station the PAX back peddled the hill.

1st Corner 10 Dive bombers

2nd Corner 20 180 Squat Jumps

3rd Corner 10 Burpees

4th Corner 20 Jumping lunges

 

BLIMPS:

5 Burpees

10 Lunges each leg

15 Imperial Walkers

20 Mericans

25 Plack Jacks

30 Squats

Mosey to the Playground parking lot and partner up for DORA: Pax 1 One began working on the exercise while Pax 2 ran a lap around the parking lot. Rinse and repeat until the reps were complete.

75 Mtn Climbers

100 Jump Squats

200 Hip Thrusters

Mosey back to the AO and circle up:

Boat Canoe

12 Double leg circles, clockwise, then counterclockwise

12 Single leg circles, rotate in, then rotate out.

BOM:

1 Timothy 4:8 “ or while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”

Make sure that you have a full spiritual tank to pour out to your family, neighbors and co workers. We are not designed to live this life in our own strength. Quickbooks revealed how he could recall exactly how many F3 workouts he did last year but was really convicted about how he has not pursued the Lord with even half the same vigor.

God desires relationship with us and that we might pursue him. We must give him time to have a relationship with him.

Isaiah 55:6 “Seek the LORD while he may be found; call upon him while he is near;

Keep it Simple, Make it Hurt…

THE SCENE
54 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Mosey to far side

Windmill Merkins x15 (IC)
Imperial Squat Walkers x12(IC)
BAC Fwd x10 (IC)
BAC Bkwd x10 (IC)
Mosey back to SP

Circuit Circus
Divide up and head to 4 Stations
S1: Side Lunges / Dry Docks
S2: Rocky Balboas on the benches / Bench Dips
S3: Iron Mikes/ Superman Swims
S4: Shuttle Run (run to cone, 1 burpee, rinse and repeat adding 1 burpee each time)

Completed rounds of all 4 stations,
R1: 120 sec (change exercise at 60 sec except for shuttle run)
R2: 90 sec (change exercise at 45 sec except for shuttle run)

Mosey to far side near Sunsphere.  Divide into two groups

HIIT & 30s
Group 1: HIIT (8 Intervals)
– R2 1: Ranger Merkins
– Rd 2: Squats

Group 2: 30’s on Stairs
– Bottom: Flutter Kicks (4ct)
– Top: Squat Jumps

When Group 1 finishes switch

Mosey back to SP

COT
Number off and Name-O-Rama (22 PAX)

BOM
3 Overlooked Qualities of a HIM: Humble, Teachable & Flexible

Humility is the quality of having a modest view of one’s own importance, rank or abilities. It includes a recognition that you don’t have all the answers, that you may be wrong at times and that others may have better insights, wisdom and abilities in certain areas than you do.
Proverbs 18:12 – Before destruction a man’s heart is haughty, but humility comes before honor.

Teachability is the quality of being able, willing and eager to learn from others. It includes an appreciation for the gifts, abilities and experiences of others and a recognition that you can benefit and grow by listening to and learning from them.
Proverbs 19:20 – Listen to advice and accept instruction, that you may gain wisdom in the future.

Flexibilty is the quality of being able to easily modify your own opinions, goals and actions. It includes the ability to adapt to new information, change course, compromise on non-moral issues, and value other’s interests as highly as your own.
Proverbs 22:3 – The prudent sees danger and hides himself, but the simple go on and suffer for it.

MOLESKIN
The PAX at Big Ball never disappoint!  We pushed hard an nonstop for 45 minutes and got better.  Great morning with great men…