F3 Knoxville

Tag: Curveball

The Bermuda Triangle

  • Welcome: 45 degrees.
  • Warmup:
    • SSH, Cherry Pickers,  Circle Bear Crawl, reverse bear crawl, crab walk, reverse crab walk, lunge, bernie.
  • Workout:  
    • 50 dips & 10 Hand Stand Pushups at the cone beginning then
    • Bernie to first cone
    • Crab walk to next cone
    • Reverse Crab Walk to next cone
    • Lunge to next cone
    • Inchworm to next cone
    • Bernie to next cone
    • Teams of two – Sprint to next cone
    • Bear Crawl to next cone
    • Reverse Bear Crawl to next cone
    • Broad Jump to next cone
    • Lunge to next cone.
    • Mosey back to beginning.
    • Repeat the above loop around the cone parking lot but then add in some stationary exercises (25 4ct flutter kicks, 25 LBCs, 25 Big boys, 25 Parker Climbers 4ct)
    • Then repeat the above loop around the cones with the CMU.
    • This workout was going to shape into a nice loop around the parking lot, which would have been a sort of triangle – hense the name “Bermuda Triangle” , however they started construction on site and so our triangle morphed into a pretty ugly shape..
  • Wrap-up:
    • Verse of the Day from the Bible App ” Ephesians 4:31 Let all bitterness and wrath and anger and clamor and slander be put away from you, along with all malice. Be kind to one another, tender-hearted, forgiving each other, just as God in Christ also has forgiven you.”

ST Patricks Day Pyramid

THE SCENE:

Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
52 ℉ 93% 52 ℉ 2.1 mi/h SSW

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

15 – Grady Corns
5 – Cherry Pickers
1 min – Irish Jig
Shuffle – Using parking lines shuffle around rectangles.

THA-THANG:
Mosey to CMU pile and have everyone grab one. There are 5 stations basically set up in a circle. Stations are arranged clockwise in this order: #1, #5, #3, #2, then #4. Leave CMUs at station #2.

Mosey to station #1. Perform all the workouts at the station. Then Mosey to station #2. Do all exercises. Then to #3, #4, and finally #5. So, you are not running around in the circle but directly from one station to the next. Stations 2 and 4 require CMUs so proximity is nice.
Station exercises are:
#1 50 SSH, 40 Jump Squats, 30 Speed Skaters, 20 Plank Jacks, and 10 Burpees.
#2 50 Merkins, 40 Dips, 30 Upright Rows, 20 Shoulder Press, and 10 Renegade Rows.
#3 50 High Knees, 40 Rocky Balboas, 30 Jump Squats, 20 Mountain Climbers, and 10 Burpees.
#4 50 Squats with CMU, 40 Alternating Leg Lung Kicks, 30 Single Leg Deadlifts (15 each leg), 20 Kettlebell Swings, and 10 Single Leg Squats (5 each leg).
#5 50 LBC, 40 Should Taps, 30 Freddie Mercurys, 20 Flutter Kicks, and 10 V-Ups.
Do as many stations as time allows. Starting over after #5.

After putting up CMUs, 3 rounds of Pure Burn. Look it up. It sucks.

Then Mosey back to AO.

MARY:
Get the PAX into the circle.
20 – Prime Time Merkins
15 – Lucky Horseshoe Abs (Windshield wipers but reversed so that legs form a horseshoe. On your six. Legs start at 2 o’clock and then to 6 then to 10 o’clock)
20 – Pickle Pointers
10 – Big Boys

COUNT-OFF & NAME-O-RAMA
13 Irishmen.
CIRCLE OF TRUST/BOM:

Matthew 18:20

“For where two or three are gathered in my name, there am I among them.”

 

MOLESKIN:
For the kids struggling with issues at school.  For the elderly. For our brothers battling illness.

ANNOUNCEMENTS:

Bleachers and Wallees

The Scene

50’s and gorgeous, 

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

SSH

Mountain Climbers

Tempo Merkins

IW

Crabettes

Tha-Thang

Mosey to bleachers

5 Rounds OYO

Bottom of bleachers complete 5 4-count IW

Bear crawl up bleachers

Top of bleachers complete 5 4-count In and Outs

Crawl Bear/Crab walk back down bleachers

 

When finished we headed to the closest endzone of the football field 

3 rounds (IC) with a shuttle run to 50 yd line in between each round

5 Half Burpees

10 Elbow to Hands Planks

15 Crabettes

Mosey to weight room/bathroom building wall

5 Wallees (Burpee but instead of kicking your feet back on the ground, your feet go up onto a wall) 

Bernie to the beginning of the track 

10 air squats 

Mosey back to the wall 

Repeat 4x

 

Mosey to Track

x2

Mosey 100 meters 

Lunge half the length of the endzone

Bernie second half the length of the endzone

 

x2

Mosey 100 meters 

Reverse Lunge half the length of the endzone

Bernie second half the length of the endzone

 

On the way back to the AO 

30 Rocky Balboas 

Bear Crawl up the hill outside the football field

Repeat 3x

 

Mosey back to AO

 

Mary

10 4-count crabettes 

 

COUNT-OFF & NAME-O-RAMA

9 HIM’s

 

COT/BOM

1 Samuel 24:6

6 He said to his men, “The Lord forbid that I should do this thing to my lord, the Lord’s anointed, to put out my hand against him, seeing he is the Lord’s anointed.” 7 So David persuaded his men with these words and did not permit them to attack Saul. And Saul rose up and left the cave and went on his way.

1 Samuel 25 Nabul and Abigail, Abigail spoke reason into David.

 

At church, we have been studying the life of David. In 1 Samuel 24 David, despite enormous peer pressure, did not take Saul’s life in the cave and listened to the voice of God and showed restraint. In the very next chapter, a man named Nabul insults him and he was ready to take the lives of every man in the town. 

 

The same man shows so much restraint in one challenge because he was in tune with the voice of God. The very next challenge, arguably much less significant of a situation, he was ready to slaughter all the men in a town but listened to the reason of the wife of the man that had wronged him. As high impact men we need to be in tune with God’s voice as much as we can in our lives, but when this is not the case, surrounding ourselves with people who will speak reason to us is a crucial guardrail to have in place. I am thankful for the people in my life that are there to keep me on track when I am not as in tune with God’s voice as a should be. 

MOLESKIN:

ANNOUNCEMENTS:

 

It was a HILL of a day

THE SCENE: Clear and cool, maybe 37 degrees, but otherwise beautiful.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo Squats x 10
Baby Arm Circles forward & Backward x 10
SSH x 20
Cherry Pickers x 5

THA-THANG:

Station 1
At Station one, El Capitan up the hill.  At the top hold a left leg lunge for 30 seconds, then repeat for right leg
Station 2
Run to the bottom of the stair case.  20 elevated heel Squats, run to the top of the stairs
Station 3
Perform 20 squats, then do a 30 second wall squat
Station 4
In front of the Middle School, elevate your feet, and do elevated plank jacks, then hold for 30 seconds
Station 5
In front of the intermediate school, elevated merkins and a short hold.
second round, one hand on the curb, merkins with a hold.
Station 6
20 Calf Raises, then walk on your toes to station 1
Rinse and repeat, at least two times, stay together and perform as a group.

MARY:
Interpol led us in the Mary as he practices for his VQ.  We did American hammers, flutter kicks, monkey humpers and big boys.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

1 kings 17:4
You shall drink from the Wadi, and I have commanded the ravens to feed you there.
1 kings 17:6
The ravens brought him bread and meat in the morning, and bread and meat in the evening; he drank from the wadi
God will provide.  Just like he did for Elijah, we provides our necessities.  We have food, water, and shelter.  We also need a relationship with God and we need to be willing to ask God for help.  As a man that is a weakness.  Don’t be afraid to ask others for help, or God, and don’t take for granted the things that God provides.

MOLESKIN:

ANNOUNCEMENTS:
Collecting for the Hope Street Mission.

Shamrock Jailbreak Tour

  • Welcome: 29 degrees – Good thing it’s free and clear!
  • Warmup: 
    • ssh
    • cherry pickers
    • 5 burpees
    • 1 burpee per shamrock to the Football field (30 ish burpees)
    • 25 yard mosey @ 25 % effort
    • 50 yard run @ 50 % effort
    • 75 yard sprint @ 75 % effort
    • 100 yard sprint @ 100% effort
  • Workout:
    • The Shamrock Jailbreak Tour:
      • Random HIM, pick a random card from the deck. Jailbreak to the location printed on the card and do the exercise printed on the card.  Someone give a 30 rest count.
      • Repeat
      • Of the 18 cards to choose from we chose:
        • @ Football field Entrance Do: 20 Wear Wolves
        • @ Pull Up bars Do: 20 Pullups
        • @ Football Field do: 2 Lengths of Bernies
        • @ Valley of Death Do: 3 hill to hill climbs
        • @ Football Stadium do: 5 Bleachers (top to bottom – touch railing)
        • @ Catholic High School Main Entrance Overhang Do: 25 Burpees
        • @ AO Home Base do: Bear crawl across parking lot twice
  • Warm Down:
    • 25 Freddy Mercuries
    • 25 Flutter Kicks
    • 5 Leg lifts
    • 10 Gas Pumps
    • 10 Captain Thors
  • Wrap-up: