F3 Knoxville

Tag: Coolio

Shut Up Legs!

THE SCENE
70 and Clear

Welcome and Disclaimer

 

THE THANG
SSH x 25 IC 4 CT
Toe Touches x 10 each leg IC 4 CT
Squats x 20 IC 4 CT
8X run across the parking lot, intensity pyramid.
After each length, 10 Merkins OYO.  (Yes Archie, this is still the warmup)

Mosey to benches at the top of Cardiac

DIG DEEPER
4 stations on the hill (#1 at the top, #4 at the bottom)
Order of operations:
1
2 1
3 2 1
4 3 2 1
All reps OYO

Station instructions:
1: 25 SSH then run down
2: 30 squats then sprint up to 1 (station 2 is halfway between hairpins)
3: 10 lunges each leg and backpedal up to 2 (station 3 is at the false bottom we’ve been using lately)
4: 30 high knees each leg and high skip up to 3 (station 4 closer to the actual bottom of the hill)

Flutters, Bicycle kicks, and leg lifts until we regroup.

DIG DEEPER – PART II
Round 2, let’s do it again.
“It never gets easier, you just go faster” – Greg LeMond
Al Gore, Plank, and bicycle kicks until we regroup.

Mosey down and up cardiac to fetch all the cones and instructions.  Mosey back to the AO

2 hill sprints to the gate, split up by Merkins OYO until we regroup

2 minutes of Boat-Canoe from Proton

COT
Count off, Name-o-rama (11 PAX)

BOM
And now some good news:
Behold the Man upon a cross, my sin upon His shoulders;
Ashamed, I hear my mocking voice call out among the scoffers.
It was my sin that held Him there until it was accomplished;
His dying breath has brought me life, I know that it is finished.
Isaiah 53:5

But he was pierced for our transgressions; he was crushed for our iniquities; upon him was the chastisement that brought us peace, and with his wounds we are healed.

MOLESKIN
They call me Frenchie and its July, when the best cyclists in the world flog themselves in the mountains of France. Today we paid them tribute.  Fitting for the day, Code Brown came flying down the hill on his bike in impressive fashion just before we kicked things off.  11 strong for a Tuesday at the Asylum. It was an honor and a privilege to lead such a strong group of men.

Muggy Friday

THE SCENE
Low 70s & muggy

F3 Welcome and Disclaimer

THE THANG
COP
Imperial Walkers IC x 10
Tempo Squat IC x 10
This/that/these/those stretches

Indian run toward the Asylum building

Cone course of 5 cones + steep hill.  3 laps around the course performing exercises at each cone.
Everything on a single count x 20 reps.
Rd1:  Hello Dolly , Diamond Merkins, Squats, Downhill bear crawl, Dive Bombers
Rd2:  Squat Jumps, American Hammers, Dry Docks, Burpees, Smurfjacks
Rd3:  Starjacks, Iron Mikes, Plankjacks, Box Cutters, Wide Merkins

Mosey back to hill beside AO

Battle buddy up & grab 1 CMU per pair.  Buddy A runs to top of hill and performs 10 Windmill Merkins while Buddy B does the following.
Rd1:  Curls
Rd2:  Overhead Press
Rd3:  Upright Rows

Pyramids.   10 reps of each exercise with a 10 pace bear crawl out & back between rounds.
Rd1:  Merkins
Rd2:  Merkins, Squats
Rd3:  Merkins, Squats, Big Boy Situps
Rd4:  Merkins, Squats, Big Boy Situps, Lunges

Final minute:  1 minute of Merkins

COT
Number Off and Name-O-Rama

BOM
Does your marriage serve as a witness for Christ?  How do you treat your wife…do you treat her as a daughter of God, just like you want to be treated as a son of God?  When other people look at your relationship with your wife do they see a picture of the gospel?

I recently watched a video series that revolved around these questions and it really impacted me.  The take home point was that I do indeed need to be looking at my marriage in light of eternity.  Instead of focusing on the benefits or frustrations I personally receive from my marriage, I need to put the focus on Christ.  Once I do that I become stronger and more purposeful in everything I do.  I no longer focus on how my wife has frustrated me, or made me mad, or how she doesn’t live up to stereotypical expectations.  Rather, I begin to view her as my partner for sharing the gospel.  Marriage is a perfect union that is a picture of how Christ loved the church and we should be using our marriages to bring glory to Him.

Incremental Growth

The Scene: perfect conditions – 55 degrees, clear

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Cherry Picker
  • Merkin
  • Goofball
  • Jog 2 parking lot laps

Line up in parking lot Burpee Dans

Beginning at the curb, perform 4 lunges then 4 burpees, rinse and repeat across parking lot, run back to curb. Then 4 lunges and 3 burpees. Rinse and repeat (then 2 burpees, then 1 burpee). Plank or BBS until group finishes.

Mosey to lower parking lot – find a battle buddy

One man runs the length of the parking lot, performs 5 Merkins, then runs back while partner does Merkins (100), then BBS (200), then jump squats (100). Trade each lap until the total number is completed.

Next exercise:

Group splits: Half begin Bearpees (10 bear crawls followed by 1 Burpee), while the other half start Bernie Sanders on the hill. Bernie Sanders group relieves Bearpee group. Endless until 6:15am.

INCREMENTAL GROWTH

Growth is hard to see. We measure growth. When an acorn is crushed by a 1,000 lb. tombstone, who wins? It’s a no brainer. The acorn always wins. God waters it, and slow growth appears. Let’s all work toward incremental growth in our spiritual life– the same way we are working toward growing in fitness and strength.

Embrace the Suck

The scene : Pretty Dang nice out!

The Theme: Embrace the suck
THE THANG
COP
Ratchet Effect x3
Hill Billys
Sumo squats x20
Narrow Squats x20
Mountain merkins x10
Surfees x10

MOSEY to the Playground for Leg ups/quad blasters 3 sets each leg x30

Mosey to the PAVALON for bench pull ups. while others are hanging leg/ab execersise in the dug out. Rinse and repeat 4 times x20 reps

Mosey back to the AO for Doracides.
100 merkins, 200 LBC, 300 squats P1 does reps while other does suicides with increaing burpees at each cone

Circle up for PAX choice. CONES OR MUSIC! Pax chose music. I get Knocked down. Do a burpee everytime the song says I get knoecked down, SSH between. TOtal of about 32 burps
BOM
As Shakespear once said “Let thee embrace me, sour adversity, for wise men say it is the wisest course” = Embrace the Suck. Get out there and challenge yourself and push your self so you can change yourself for the better.

Cardiac 50’s

The Scene: perfect conditions – 65 degrees, overcast

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Cherry Picker
  • Sumo squat

Mosey to Cardiac “50’s” (5 Burpees/10 Mercan’s/15 Jump Squats/20 Dips)

Beginning at the bottom, perform 5 burpees, then at each turn perform the next exercise. Rinse and repeat for a total of 5 times up the hill. On the 6th hill, backpedal to the first turn then sprint the remaining hill. Hold Al Gore’s until everyone finishes at the top.

Mosey to parking lot – rotate with battle buddy

One man backpedals the hill while the other performs Lunge, Lunge, Squat. Trade when the hill runner returns.

Next exercise: Sharks and Minnows

Next exercise: abs

  • Leg throws X 10
  • Hands of time X2
  • American Hammer on the 4 count
  • ATM’S

Romans 12: 1-6

BEING INTENTIONAL

So here’s what I want you to do, God helping you: Take your everyday, ordinary life – your sleeping, eating, going-to-work, and walking-around life – and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out.

So much of life can be just going through the motions. We need to be intentional in the things we do. Whether it’s a theme like forgiveness, which the Lord has put in my life lately, or the way you treat your wife, kids, co-workers, etc. Let’s be intentional in our deeds and actions this week.