F3 Knoxville

Swing from station to station

THE SCENE:50 degrees and clear!

F3 Welcome & Disclaimer

Warm-O-Rama
Mosey to Outhouse
10x Around the Worlds
10x Figure 8s
10x Halos
21x Russian Swings
21x American Swings
200 Jump Rope

THE THANG

2 Rounds of 5 Stations (1 PAX at ea station; all move forward after ea round)
20x Single Arm Swings (10 ea arm)
Bear Crawl to #shovelflag, sprint back
20x Goblet Squats
Lunge walk to #shovelflag, sprint back
10x Single Arm Clean and Press (5 ea arm)
Bear Crawl to #shovelflag, sprint back
20x Good Mornings (straight-leg deadlift)
Sumo Squat to #shovelflag, sprint back
10x Renegade Merkins w/ kettlebell (Merkin w/ a row) 5 each side
Bear Crawl to #shovelflag, sprint back

Mosey to Outhouse and back to AO

MARY:
10x Slow Flutter Kick
10x Box Cutters
1 Min Plank Hold

COT
Count-Off
Name-O-Rama

BOM
“Most people give up right before the big break comes—don’t let that person be you.”

MOLESKIN
First real chilly morning of the fall and the bulk of the PAX stayed in the #fartsack  #sadclowns

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!

Swinging Bells

THE SCENE – 67 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Mosey to Outhouse
Around the Worlds
Figure 8
Halos
Russian
American
Turkish Get-Ups

3 Rounds
2x side TGU
10 Burpees
21 Russian Swings
Backwards run to fence
2x side TGU
10 Squats
21 American Swings
Rinse and Repeat x3

MARY
10x Stargazers
20x Flutter Kick
20x Box Cutters
10 American Hammer w/KB

COT
Number off and Name-O-Rama

BOM
Don’t let others set your agenda…

The Dawg Pound 500

THE SCENE 52 degrees, partly cloudy with a light breeze.

F3 Welcome and Disclaimer

THE THANG
COP
Interval SSH   x 5  IC (2 rounds)
Cherry pickers x 10 IC
Tempo squats   x 10 IC
5 burpees OYO

Break into groups of 3-4 and mosey to Bristol Motor Speedway

Dawg Pound 500
There are four cones placed around the 0.3 mile track.  At each cone, perform 25 reps of the following exercises:
– Merkins
– Squats
– Alternating Shoulder touches
– LBCs
– SSH

Mosey back to AO

MARY
– Mountain Climbers x 20 IC
– Plank Jacks x 20 IC
– Hello Dolly x 25 IC

BOM
“Behavioral research shows that humans can become acclimated to almost anything if they’re exposed to it frequently…It’s why lottery winners, after the initial thrill of winning, end up about as happy as they were before. What does this mean for parents and kids? Anything we provide regularly will become the new norm, whether it’s post-game milkshakes or a certain brand of clothes. If our kids have gotten used to having their beds made or dinner table set, they’ll come to expect that, too”.

The above is an excerpt from article discussing how to raise children without creating the sense of entitlement that is so common in American youth. It’s important to remember that consistency with our actions create what we (and our loved ones) consider “normal”. This “normal” is what our kids, wives, friends, and co-workers come to expect from us. As HIMs, we need to make sure that our “normal” creates a positive and grateful environment for those around us. Everyone around us notices when we help someone, but they also notice things we DON’T do.

MOLESKIN
This PAX is incredible. I pushed hard this morning and everywhere I looked – somebody was pushing a little harder. One of our FNGs pushed so hard he almost tossed his cookies. Way to finish strong, men!