F3 Knoxville

Tag: Detention

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.

Legs on Fire in the Cold

The Scene: Lower 20s and Early
Warm-O-Rama:
Cherry Pickers x12

The Thang
Mosey to playground: single leg isolated lunge x 15 / 10 box jumps

Mosey back to AO and grab CMU get in groups of 3

1 partner do 200x squat jumps other partner famer carry to 3rd partner doing 200x side lunges

Repeat doing 200x overhead press and 200x american hammers

Grab CMU and head to hill. Back pedal up hill do 20 merkins at top run down and do 15 merkins back pedal up do 10 merkins back down do 5 merkins repeat but insert carolina dry docks

Mosey to AO Lunges and bear crawl across parking lot

Name-O-Rama

BOM-1 Samuel 12:24

Serve others. It is not about you.

The Prison Yard

The Scene: 52 and constant rain

F3 Welcome and Disclaimer

THE THANG:
SSH x 20 IC
Michael Phelps x5
Cherry Pickers x10 IC

Mosey to the prison circuit (tennis court)

PRISON BREAK CIRCLE RUN
– line up, Indian run around the court
– first guy sprints to the net and to the end of the line

Mosey to the rock pile

PRISON YARD BEAT DOWN

Battle buddy up
– one guy with a big rock and the other with two mediums.
– run to the grass
– Dora to the pile and back as many times as it takes

BIG ROCK SQUATS
Small Rock Curls
Small rock Merkins
Small rock overhead press
BIG ROCK LBCs
Small rock tricep extensions
Small rock hops

MOVE THE PILE BACK!

PRISON BREAK – relay sprint races

Back to the AO – 8 minutes of abs
– superman
– ab cycle
– boat canoe

BOM:
American prisons, as of 2013 held over 2.2M people. The largest prison population in the world.

We as men have the opportunity to live free lives, and yet so often we opt for prison.

Sometimes we live in prisons for our bodies. We we work out trying to reach a body image at the expense of our families. We enslave our bodies to food, alcohol or drugs.

Far more often we live in a prison of our minds. We enslave ourselves to greed, and success believing somehow that “just a little more” will make us happy. We live under the burden of guilt and shame for any one of a million failures, constantly hearing the lies of our adversary but not calling them out. We bury ourselves in images and fantasies of women who are not our M and then we see them everywhere we go and cannot stop the flood of images. We live lives plagued by fear of failure, insignificance or disaster.

The truth is found in 2 Tim 1:7. That God has given us a spirit not of fear, but of power and love and self control.

Many of us live in a prison for our souls. For those who believe in the existence, life and sacrifice of Jesus we are made free. The prison cell door has been thrown open, and yet so often we opt to stay in the cell.

You have to make the HC to step out every day. As HIMs we need to look at the men around us and extend a hand to help pull them out.

Moleskin

Great work by the men today. Rainy and cold, you busted it pretty good. Way to get better!

Thanksgiving Leftovers Burn-Off

F3 Welcome & Disclaimer

THE SCENE: 56 degrees, rain off and on

WARM-O-RAMA:
Mosey around outhouse
20 SS hops
10 Frankenstein’s (ham burners)
10 ‘Merkins

THE THANG:
Set up 3 cones 30 yards apart
Sprint to cone 1 do 10 burpees
sprint to cone 2 do 20 mericans
sprint to cone 3, do 30 squats.
Sprint back to start
Repeat but Side shuffle to cones on 2nd round.
Repeat but high knees to cones on 3rd round.

Mosey to bottom of Cory Hill:
Bear crawl to top, 10 squat jumps
Bear crawl down the hill, 10 smurf jacks
Repeat 3x

Mosey to bottom of Matterhorn
Run to top, doing burpees on “hit it” command. (Do 3 burpees when you reach top till 6 catches up)

Mosey to pavalon
On your own: three sets of (10 mexican jumping pull ups, 10 dips, 20 domo squats)

Mosey to Rock pile. Grab rock and Wagon Wheel till 6 catches up
20 wood choppers (10 each side)
25 overhead press
20 curls
20 tricep extensions
10 wood choppers

Mosey back to AO

20 imperial walkers

COT:
Count off and Name-o-Rama

BOM:
3 ways to fail at everything in life:
1) Complain about everything
2) blame all your problems on others
3) never be grateful

3 ways to be successful in life
1) Love the Lord God with all your heart, soul, mind and strength.
2) Love your neighbor as your self
3) be like Christ

WORD:
Very proud to be a part of the PAX this morning. Not ideal conditions, not a single complaint about the weather. Everyone pushed hard this morning. Prayers out for Bartman’s family and their new addition as well as the families dealing with the fires in Sevier County.

Dimples Barbie Co-Q

The Scene: 42 and clear

F3 Welcome and Disclaimer

The Thang

Warmup: Butt kicks, high knees, Frankenstein walk

Mosey to Pavilion

Circuit 11’s: Reverse pull ups / Box Jumps with pull ups(5) and merkins(10) in between

Mosey to Playground

11’s with Incline Merkins / Dips

Barbie takes over and Mosey to parking lot

Find battle buddy: Dora (100 dive bombers, 200 smurf jacks, 300 american hammers) battle buddy bear craw downhill, do 5 merkins back pedal up the hill and switch

Lunge across parking lot for cool down

COT: Number off and Name-O-Rama

BOM: 1 Peter 4:10 each one of us has received a gift use it to serve others for God’s glory

Moleskin: Great start to the week and fun group this am.