F3 Knoxville

Tag: Coolio

What Goes Up Must Come Down

F3 Welcome & Disclaimer

5:30 COT

  • Windmill x 15
  • Imperial Squat Walkers X 20
  • Arm Circles x 25 each way
  • Peter Parker Push-ups
  • Burpo’s – 5

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

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

Merkins and Curls

  • 30 Curls, Devin Hester 10 Rows
  • 25 Curls, Devin Hester 25 Rows
  • 20 Curls, Devin Hester 20 Rows
  • 15 Curls, Devin Hester, 25 Rows
  • 10 Curls, Devin Hester, 30 Rows

4 Corner Escalator – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats

  • 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10. 

Aiken Legs    

  • Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

Aborama

  • Flutter Kicks x 30
  • Box Cutters

James 1:19 Know this, my beloved brothers: let every person be quick to listen, slow to speak, slow to anger;

  • Anger is an emotion created by God and although often directed in the wrong places is a Godly trait.
  • “Anger is energy aroused in defense of something good and related against something evil.   If you see someone oppressed and you don’t get angry you are not like God.”  
  • What am I Defending and what am I attacking?

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;

CMU Day

F3 Welcome & Disclaimer

5:30 COP – 7 Min

  • Imperial Squat Walkers X 25
  • Cherry Pickers x 20
  • Little baby arm circles Front x 15 and back x 15
  • Mountain Climbers x 20
  • Merkins X 10
  • Bropees x 10

Dora Duece – 2 trips up each exercise (add additional if time)

    • Squat to overhead press
    • Bent over Rows
  • Blockees

 

Farmer Carry to Lower Lot

Flora 1,2,3

  • 100 Merkins – P1 does 10 w/ feet on coupon. P2 hold plank with feet on his coupon. Flapjack.
    • Run a lap then mosey to playground
  • 200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.
    • Run a lap
  • 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.
    • Sprint to the top of the Hill

Mosey back to the AO -Aborama

  • Hello Dolly x 25
  • Flutter Kicks x 15

Attitude
Philippians 2:14-15English Standard Version (ESV) – 14 Do all things without grumbling or disputing, 15 that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world,

“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company…a church….a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past…we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude…I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you…we are in charge of our attitudes.” ― Charles R. Swindoll

Five Balls

THE SCENE: 39 degrees and raining

F3 WELCOME AND DISCLAIMER

WARM-O-RAMA

  1. Standing Arm Circles with Abs squeezed Fish hook to spine ..take deep breath shoulder rolls baby arm circle or shrug circle
  2. Reverse
  3. Cherry pickers
  4. Rockettes
  5. Legs wide arms open and close doors
  6. Wide reach wide stance touch left hand to right foot then swing back
  7. Presentation squat lunge with left leg forward hands to head and twist

Side Straddle hop
15x IC
Lean over walk out to 2 merkins walk back up to side Straddle hops to cross Straddle hops
Right left juke hops to butt kicks with hands getting kicked by heels
To high knees

THE THANG
Battle buddy Indian run in 2 columns for loop
– Mosey to pavilion
Divide into four groups of battle buddies
60 second H.I.I.T intervals
Round 1
– Chair lunges
– Box jump Burpees
– Jumping lunges to crisscross jacks
– Pistol squat or bench squat
– Mountain climbers
– Decline Merkins
– Wall squat
– Merkins

Sprint all the way past AO up the hill touch gate and come back
Round 2
– Leg lifters on bench
– Jugglers jumping jacks (Knee, knee, ankle, ankle)
– Lateral side hops while standing
– Lateral side hops while planked
– Rotating pickle pounding plank
– Reverse plank pounders
– Elevated side plank on bench
– Burpees

Back To AO

COUNT OFF
NAME-O-RAMA

BOM
“Imagine life as a game in which you are juggling some five balls in the air. You name them—work, family, health, friends and spirit…and you’re keeping all of these in the air. You will soon understand that work is a rubber ball. If you drop it, it will bounce back. But the other four balls—family, health, friends and spirit—are made of glass. If you drop one of these, they will be irrevocably scuffed, marked, nicked, damaged or even shattered. They will never be the same. You must understand that and strive for balance in your life.
How?
Don’t undermine your worth by comparing yourself with others. It is because we are different that each of us is special.
Don’t set your goals by what other people deem important. Only God & you know what is best for you.
Don’t take for granted the things closest to your heart. Cling to them as you would your life, for without them, life is meaningless.
Don’t let your life slip through your fingers by living in the past or for the future. By living your life one day at a time, you live all the days of your life

We need each other

F3 Welcome & Disclaimer

Warm-up: Cherry Pickers x 20, Side Straddle hop x 25, Arm circles forward and backwards x 10, Michael Phelps, Carolina Drydocks (4 count) x 20, Imperial Squat Walkers x 20

Mosey to CMU pile and do 20 Block Burpies

Mosey to playground and do 50 big boy situps

Mosey to wall of pavilion and do 1 minute wall seat

Mosey to picnic tables –half of group do 20 table horizontal pull-ups and half do 20 pull-ups in dugout—–switch. Then do 15 at each station, then 10 at each station.

Mosey to stairs: calf raises: both feet x 25, left foot x 25, right foot x 25, both pointed out x 25, both pointed in x 25

Mosey to baseball outfield: run forward to halfway point and do 2 burpies, run backwards to end line and do 10 burpies, run sideways to halfway point and do 2 burpies, then turn other way sideways to end and do 9 burpies. Always 2 burpies in middle and 10, 9, 8, to 1 on ends (did have to modify)

Mosey to hill behind baseball field at bottom of Cardio Hill. 11’s Merkins to and bottom—- bearcrawl up and crab walk down (ran out of time and had to audible)

Run up cardio and back to AO.

Circle up for BOM: message—-John 15:5. We are all dependent on God and He made us interdependent on each other. Introduced John Veit (Sparty). He told PAX about his struggles. Proud of PAX for overwhelming love and support!