F3 Knoxville

Tag: Dimples

Embrace and Seek

F3 Welcome & Disclaimer

Workout:

Warm-up

Cherry Pickers x 15

Side Straddle Hop x 30

Shoulder Taps x 15 (4 count)

Squats x 20

Baby Arm Circles

Merkins x 15 (4 count)

Mosey to pavilion

3 stations-3 groups (2 rotations)

1st station: this group will set the tone 75 calf raises on stairs/10 burpies and then move to the 2nd station

2nd station: pavilion bench pull-ups/wall sit until releaved by 1st group

3rd station: dugout pull-ups x 12/Carolina Drydocks until releaved

Mosey toward Cardiac to bank behind baseball outfield

11’s—-bear crawl up, crabwalk down/wide grip merkins at bottom and diamond merkins on top

Mosey to Cardiac hill

Devin Hester to first turn and sprint to top

50 triceps dips on benches

Mosey to CMU pile

Partner up and do 20 blockies alternating reps with partner

Run to bottom of hill; Devon Hester to gate and run back to CMU pile

Repeat

Scissor Kicks x 30 (4 count)

Circle of Trust

BOM: Embrace challenges/pray continually/seek God’s wisdom

James 1:2-4

I Thessalonians 5:16

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.

The Mexican Wave

THE SCENE

55 degrees and cloudy

Welcome & Disclaimer

Warm-up:

Butt kickers, high knees, lunges front and side, kangaroo hops

THE THANG

  • Group big boy sit-ups in unison x 50 which turned into the Mexican wave. Enough said
  • Hill chase – 1 with block running up hill, other sprint to catch him. Rinse and repeat x2 each way
  • Mose to flag pole – 2 sets of ATM 15,10,10
  • Mose to baseball field – leap frog over under relay challenge.
  • Mose back to AO – block workout in pairs – big boy sit-ups, overhead press, side press, flutter kicks, hello dolly’s.
  • Suicide sprints in parking lot with 20 merkins x2
  • Finish with a game of sharks and minnows.

COT – 35

BOM

Choices, Choices.

“Life is a matter of choices…..and every choice you make, makes you” John Maxwell.

Full House Monday

THE THANG

COP
  •  SSH x20 (IC)
  • Cherry Pickers 4 count x 15
  • Imperial Walkers 4 count x20
Mosey to field office for 10 Burpees on your own. ->Mosey to the soccer field some fun!
Groups of 3. Exercises on each touch line with 3rd man sprinting from one side to the other. Excercises:
Carolina Dry Docks
Sprint ->
Big Boys
Burpees
<- Sprint
Superman/Swim
Plank Jacks
Sprint->
Flutter Kicks
Mosey to the paved hill that peaks at the Asylum
Repeat above exercises with the hill being your sprint. 
 
Mosey to back to the SP up for MARY

MARY

One round of ATM’s (15/10/10)
COT
42 with one FNG
BOM
 
Romans 5:2-5
Therefore, since we have been justified by faith, we[a] have peace with God through our Lord Jesus Christ. 2 Through him we have also obtained access by faith[b] into this grace in which we stand, and we[c] rejoice[d] in hope of the glory of God. 3 Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, 4 and endurance produces character, and character produces hope, 5 and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
 
Hebrews 5:7-10
In the days of his flesh, Jesus[a] offered up prayers and supplications, with loud cries and tears, to him who was able to save him from death, and he was heard because of his reverence. 8 Although he was a son, he learned obedience through what he suffered. 9 And being made perfect, he became the source of eternal salvation to all who obey him, 10 being designated by God a high priest after the order of Melchizedek
 
Obiding through Suffering results in HOPE! Stay with the PAX and keep your head down. Iron sharpens iron. if you are suffering reach out to the PAX and ultimately God as He is the one that provides us Hope!

Audible

The Scene: 59 degrees, light wind…

F3 Intro and Disclaimer

Warm-O-Rama

Cherry Pickers x 10

Merkins x 10

The Thang:

Attempted CMU group thang that blew up on me so we audibled to the below

11’s- up cardiac hill

Star Jacks/Burpees

Ab-O-Rama

Captain thor AKA Woodshack and Merkins

The Share (BOM):

Leadership

Set Direction

Provide Protection

Made Provision

To be a courageous leader, every man must master one significant obstacle: Feelings

Have a plan and a purpose