F3 Knoxville

Tag: Bunny

Leg Day!!!!

The Scene: 55 and wet. Rained all night but stopped just in time

F3 Welcome & Disclaimer

The Thang

Warmup

Cherry Pickers x10(IC)

Arm Circles Forward x10 (IC)

Arm Circles Backward x10 (IC)

High Knees x10 (IC)

 Mosey to playground

Bulgarian Split Squat x10 (IC) both legs 2 rounds

Squats x15 (IC)

Derkins x15 (IC)

Bulgarian Split Squat x10 (IC) both legs

Squats x15 (IC)

 Mosey to bottom of cardiac

Narrow Squats x25 (IC)

Merkins x15 (IC)

Run to top of hill

American Thor abs

Run to bottom

Squats x51 (IC)

Backpedal up hill

Skyhawk Merkin x15 (IC)

Run to bottom

Squats x25 (IC)

Run to parking lot

Squats x52 (IC)

 COT

Number off: 23

BOM: Tenacity: the quality or fact of continuing to exist; persistence

 MOLESKIN

Great morning for some legs. The pack keep pressing on to end the week.

 

Keep it moving

 

The Scene

49 and raining (definitely gloomy)

F3 Welcome & Disclaimer

The Thang

SSH x25 (IC)

Arm Circles Forward x15 (IC)

Arm Circles Backward x15 (IC)

Squats 15 (IC)

Indian Run w/Pauses for Exercises

(entire 2 mi park greenway, started out heading towards Northshore from SP)

 Pause run: sprint up Everest

 Pause run: Wall Sits (1 min)

 Pause run: Merkins x15 (IC)

 Pause run: Smurf Jacks x 20 (IC)

 Pause run: Pull Ups x10 OYO

 Pause run: Dry Docks x15 (IC)

 Pause run: Burpees x10 OYO

 Pause run: Flutter Kicks x20 (IC)

MARY

Dealer’s Choice

COT

Number off (14) and Name-O- Rama

BOM

Hebrews 12:1-13

“…Run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith…” Head into the rest of your day joyful that you are justified by Jesus, but don’t forget the 3 rd F. Physical fitness is valuable, but faith and godliness are of higher value. Work on becoming the image of God (through His Grace) just like you got out of bed this morning to work on your physical fitness.

MOLESKIN

The PAX did a great job this morning ensuring that no man got left behind, and everyone finished strong.

Farmer Carry Friday

THE SCENE 30 and clear

F3 Welcome & Disclaimer

THE THANG COP Cherry Pickers x10

Merkins x 10

Get in groups of 4 (grab CMU) mosey to the baseball field. 1 person in right field corner, 1 in left field corner, 1 on bleachers, last person does farmer carries to partner and switch. Keeping it moving

Round 1: 300 Skyhawk merkins, 300 Bobby Hurley’s, 300 Dips

Round 2: 300 Carolina Dry Docks, 300 Lunges, 300 Box Jumps

Round 3: 300 overhead press, 300 narrow squats, 300 incline merkins

Mosey back to parking lot

COT Number off and Name-O-Rama (1 FNG!)

 BOM Contentment: Where do you find your Joy? Are you searching for Happiness or Joy.

MOLESKIN

The PAX was in high spirits for the 1st Friday of the year. Fun morning.

 

1st Hump Day of 2017

THE SCENE
45 and clear

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x25 (IC)
– Windmill Merkins x10 (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)
– Diagonal Lunges x10 each leg (IC)
– One lap around the parking lot

Mosey to bottom of hill between the parking lot and the baseball field

Strength Sprints
Starting at the bottom of the hill…
– 20 Narrow Squats
– Run to top of hill, do x15 4ct Mountain Climbers
– Burpee broad jump to the first cone, do x15 Dry Docks
– Alligator Crawl to second cone, do x15 Diamond Merkins
– Lunge to third cone, do x10 Jump Squats
– Run back to start

Rinse and repeat, AMRAP in 10 min

Mosey to gate near Asylum

Route 55
Run to the top of the hill stopping at each cone to do the following exercises adding one each cone:
– Burpees
– Dry Docks
– Froggy Squats
– Wide Merkings
– Star Jumps

Mosey to SP and circle up for MARY

MARY
– Flutter Kicks (4ct) – x25
– Side Crunches x20 IC each side
– Superman Swims x20 IC
– American Hammers (4ct) – x15 IC

COT
Number off and Name-O-Rama (2 FNGs!)

BOM
Isaiah 40:30-31
Even youths grow tired and weary, and young men stumble and fall; but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Hope – (verb) to look forward to with desire and reasonable confidence; to believe, desire, or trust

Other things that we hope in:
– Money
– Power
– Popularity
– Relationships
– Success

The problem is those are all fickle and fading.  There is one true constant in all creation, the creator.  And he has called us his sons.  Place your confidence, belief, desire and trust in HIM…and you will find both strength and rest.

MOLESKIN
The PAX crushed the workout this morning!  Everyone was giving 100% and making sure their brother was doing the same.  No better way to kick off 2017!

Getting the week started right!

F3 Welcome & Disclaimer

5:30 COT

  • Windmill x 15
  • Imperial Squat Walkers X 20
  • Arm Circles x 25 each way
  • Burpo’s – 10

Mosey Lower Parking Lot and grab CMU’s – Partner up

Partner Shuttle Run 3 Times

  • Partner 1 – Squats, Merkins Rows Alternate exercise every time you reach start.
  • Partner 2 – Run to 1st open area and completes 1 burpee and runs back.
  • Repeat above with an increasing number of burpees at each opening.
  • LBC or Plank until PAX complete Shuttle.
  • After PAX completes all 3 Shuttles. Superman x 10

 Mosey to Hill

 Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:

Merkins and Curls

       –     30 Curls, Devin Hester 10 Big Boys

  • 25 Curls, Devin Hester 25 Big Boys
  • 20 Curls, Devin Hester 20 Big Boys
  • 15 Curls, Devin Hester, 25 Big Boys
  • 10 Curls, Devin Hester, 30 Big Boys

Cash Out

  • Squat hold to Burpos – Called out x 5

Aborama

  • Flutter Kicks x 30

 Take Every Thought Captive

 If the Son makes you free, you shall be free indeed. —John 8:36

 God pays no attention to our natural individuality in the development of our spiritual life. His plan runs right through our natural life. We must see to it that we aid and assist God, and not stand against Him by saying,

“I can’t do that.” God will not discipline us; we must discipline ourselves. God will not bring our “arguments…and every thought into captivity to the obedience of Christ” (2 Corinthians 10:5)— we have to do it. Don’t say, “Oh, Lord, I suffer from wandering thoughts.” Don’t suffer from wandering thoughts. Stop listening to the tyranny of your individual natural life and win freedom into the spiritual life.