F3 Knoxville

Tag: Cledus

Post Labor Day Labor

THE SCENE: Clear and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank arm circles x 10 ED EA

Tempo Squat x 15 IC

Leg Lunge Pa-Diddle x 10 EL

SSH x 20 IC
THA-THANG:
Deconstructed Burpee (10:1)

  • Squat
  • Leg Thrust
  • Merkin
  • Leg Thrust

Aiken Legs x 3 rounds

  • 20 Squat
  • 20 Box Jump
  • 20 Lunges (EL)
  • 20 Split Jacks (10 EL Forward)

Jump Relay Partner Up

Step 1: Partner 1 completes 5 Burpee, 5 diamond merkin, 10 BBS while Partner 2 holds plank.

Step 2: Partner 1 picks up cone and does double foot jump and places cone at base of heel.

Step 3: Partner 2 completes reps while Partner 1 holds plank. Continue rotation until reaching finish line.

Five Cone Station Thing with Exercises

  • At start perform 20 Squat
  • Run to 1st cone and perform 15 mountain climbers (4ct)
  • Burpee broad jump to second cone and perform 15 CDD
  • Alligator crawl to 3rd cone and perform 15 ranger merkin
  • Lunge to 4th cone and perform 10 Iron Mikes

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When you encounter difficulty or disappointment don’t retreat back to your previous position. Stand firm and work through this position in your life. Don’t revert back to where you were previously.
MOLESKIN:

ANNOUNCEMENTS:

Greater Love Carries All

THE SCENE: Overcast & Humid

WARM-O-RAMA:
Fetal stretch, side straddle hope, little this and that, cherry pickers

THA-THANG:

Mosy: Right and left hand carry, chest carry, and overhead carry with CMU.  10x squats in between.

Flip the tire. Pumping out merkins while waiting for your turn.

Tombstone:  10x merkins, 10x overhead press with cmu.  Inch worm out and inch worm back.

Deal breaker:  30x sit ups, bench press, leg raises, merkins. All with cmu.  Up and back in Powell High parking lot.  Group cannot start next exercise until last man gets his thirty.

COUNT-OFF & NAME-O-RAMA

8 HIMS.  We welcome Chaucer for his first time here at Brickyard

CIRCLE OF TRUST/BOM:

Like in the deal breaker togetherness is important.  We are there to carry, encourage, and support one another in life.  John 15:13 says, “Greater love has no on than this, than to lay’s one life for his friends.”

This is exemplified by Major Bruce Crandall in Ia Drang Valley during Vietnam.  Major Crandall  and his choppers doubled their burden air lifting troops into battle, but also lifted the dead and wounded from the battle scene when medevac choppers refused to fly into conflict.

 

Back to Basics (reps + reps + reps)

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x20
  • Tempo Merkins IC x10
  • Mountain Climbers IC x10
  • LBACs IC Forward & Reverse x10
  • Air Press IC x10

THA-THANG:
Mosey to the splash pad for our Back to the Basics work.

4 Rounds of:

  • 50 Squats
  • 40 BBS
  • 30 Merkins
  • 20 Lunges
  • 10 Burpees
  • Run the loop around the splash pad

Mosey to planters for 11s – 2 count step ups & decline CCD.

Mosey to the AO

MARY:

  • Flutter kicks IC x15
  • Leg raises IC x10

CIRCLE OF TRUST/BOM:
I’ve been reading the book of James lately and was thinking about the first verse.

1 James, a servant of God and of the Lord Jesus Christ,

To the twelve tribes scattered among the nations:

Greetings.

James was the half-brother of Christ. Growing up together, knowing that Jesus was the Son of God, in my mind would have caused some sibling rivalry. But James grew up to not only follow Christ but to call himself a servant or bond-servant or slave of Christ. He willingly devoted his life, even unto death, to follow and serve his half-brother. How many of us can say we would willingly follow and serve our siblings? James is an example to us all for putting ourselves to the side and serving others. How can we take this servant attitude out into the world and serve not only our families but our friends, co-workers, or strangers on the street? We all need to be willing to step up and be servant leaders and set the example for our own children.

MOLESKIN:
Squat challenge – don’t forget to post your numbers.
ANNOUNCEMENTS:
Truckin to the Pound on Aug 25 and 3F at the Outlook on Sat. Aug 11.