F3 Knoxville

Tag: Dimples

OG Style…

THE SCENE 60 and clear at the BB for the collaborative “OG” Workout

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x12 IC
– Squats x12 IC
– Michael Phelps x20 OYO
– Arm Circles Forward x6 IC
– Arm Circles Backward x6 IC
– BBS x12 IC

Mosey to the big ball for Station 1 of the OG collaboration workout
-Joe Hendrix up two flights of stairs
-Merkins x20-OYO
-Squat Jumps x20-OYO

Mosey to Station 2: (Market Square)
– DORAS with a battle buddy (sprint to end of Square, return, and alternate) in the form of B.O.M.B.S increasing by reps of 40
– 40 Burpees
– 80 Overhead Claps
– 120 Merkins
– 160 BBS and Squats (80 a piece)
Flutter Kicks IC
American Hammers IC

Mosey back to World’s Fair
Planks
Grab Battle Buddy and wheelbarrow across last half of infield to the water fountains

COT
Number off and Name-O-Rama

BOM
1 Cor. 9:24-27
Points to reflect on:
1.) Be self-disciplined and run for the eternal prize
2.) We do not have to run this race alone.  We have Jesus Christ as our savior and He also gives us each other.  We are here for our brothers to run this race and be leaders in our homes, work, etc.  In society it is being pushed to be individualistic but an OG is there to have his brother’s six at all times and help each other.

Keep Moving…

THE SCENE 58 and clear

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x30 IC
– Windmill Merkins x10 IC
– Narrow Squats x20 IC
– Arm Circles Forward x15 IC
– Arm Circles Backward x15 IC
– Imperial Walkers x15 IC

Mosey to bottom of hill between the parking lot and the baseball field

Strength Sprints
Starting at the bottom of the hill…
– 20 Prisoner Squats
– Run to top of hill, do x15 4ct Mountain Climbers
– Burpee broad jump to the first cone, do x15 CMU Presses
– Alligator Crawl to second cone, do x15 Diamond Merkins
– Lunge to third cone, do x10 Jump Squats
– Run back to start

Rinse and repeat, AMRAP in 10 min

Mosey to pavilion and grab a Battle Buddy

Bench Work
3 Rounds, each round 2.5 min with 30 second break between rounds.  Battle Buddy 1 performs Exercise 1 while Battle Buddy 2 performs Exercise 2, then switch.  Rinse and repeat until time runs out.
– Rd 1: Exercise 1 = Step Ups x15/leg; Exercise 2 = Bench Dips
– Rd 2: Exercise 1 = Bulgarian Split Squats x10/leg; Exercise 2 = Let Me Ups
– Rd 3: Exercise 2 = Side Step Ups x10/leg; Exercise 2 = Decline Carolina Dry Docks

Mosey to bottom of hill near parking lot

Hill Sprints
At the bottom x10 Superman Swims
At the top x10 Jump Squats

Rinse and repeat x4

Mosey to SP and circle up for MARY

MARY
Flutter Kicks x25 IC on 4ct
Side Crunches x25 IC each side
BBS x30 OYO
Hello Dollys – x25

COT
Number off and Name-O-Rama

BOM
“I have two types of problems, urgent and important.  Urgent are never important, and important are never urgent.” – Dwight Eisenhower

“Put first things first and we get second things thrown in: put second things first and we lose both first and second things.” – C. S. Lewis

“But seek first the kingdom of God and his righteousness, and all these things will be added to you.” – Jesus (Matthew 6:33)

Points to reflect on:
1.) Are you clear on what things are “important” and what things are “urgent” in your life?
2.) Where are you sacrificing the “important” for the “urgent?”

MOLESKIN
Another beautiful East Tennessee fall morning!  The PAX was quite but determined this morning.  We kept moving, worked hard and got better.  Can’t get much better than that!

Manic Monday

THE SCENE 70 and clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop x 20
The Gator
Michael Phelps
Carolina Dry-dock x 15 (4 count)
Ground touch squats x 15

Mosey to stairs

Bunny Hill
Bunny hop up stairs x 5
Calf raises—-left foot x 30, right foot x 30, both feet x 30.

Mosey to dugout

Bat Cave
Pull-ups x 10
Ground touch squats x 10.

Mosey to pavilion break into 2 groups

Super Sets
Group 1 pull-ups under picnic table while group 2 does wall seat for 30 seconds, then groups switch.

Mosey to hill next to cardiac behind baseball outfield

11’s
10 merkins on top and 1 ground touch squat at bottom

Mossey to cardiac

13 Light Posts
5 burpees at each post; run forward to first post, then backwards to next and continue alternating—-total 65 burpees. At top of cardiac abs until all are on top of hill. Then derkins on benches to failure x2.

Mossey to top of hill above AO, crisscross under and through chained posts to bottom of hill.

MARY
Hello Dolly’s x 50 (4 count)

COT
Number off and Name-O-Rama

BOM
I am reading a book called “14 Habits of Highly Effective Disciples”. The first habit is Bible study. We will not become strong and mature Christians by accident. We must have a disciplined study of the Bible to know God’s will and allow the Holy Spirit to work in our lives. We must do our part and meet God halfway——just like our fitness, we will not become fit without showing up to the workouts. The second habit is Confession. When we sin, we must ask for forgiveness to restore fellowship with God. It is important to understand the difference between relationship and fellowship. Once we become a Christian and slave of Jesus Christ, we are sons of God. Jesus died for our past, present and future sins. Our relationship is secure—-that will never change. Fellowship on the other hand, is broken when we sin. We must ask for forgiveness to restore the lost fellowship with God. 1 John 1:9” If we confess our sins, He is faithful and just and will forgive our sins and purify us from all unrighteousness”—–this is one of the great promises of the Bible. There are sins of Commission and sins of Omission. Several years ago I was given a tool which presents scripture and questions to reveal sin in your life. I challenged to PAX to take 30 minutes sometime this week to go through these scriptures and questions and allow the Holy Spirit to convict them of sin so that they may confess sins and restore complete fellowship with God. It humbles me every time I use this tool to confess my many sins to our great God, who loves us with great passion and wants complete fellowship with us.

BACON at WFP

THE SCENE
64 degrees and hazy

F3 Welcome and Disclaimer

THE THANG
COP
Baby arm circles forward IC x 10
Baby arm circles reverse IC x 10
Tempo Squats ICx10
Burpees OYO x 10
Merkins ICx10

Tour of World’s Fair Park
Mosey over to south stairs for:
Incline Merkins           ICx10
Squats                         ICx10
Decline Merkins          ICx10

Mosey to Market Square
Stopping 2x for Burpees OYOx10

BACON
Dora w/ battle buddy for:
Burpees (50)
American Hammer (75)
Carolina Dry Docks (100)
One-armed Pickle Pounders (125)
Nipple scraper Merkins (150)
(w/ PAX #1 running down Market Square while PAX #2 is doing exercise)

Mosey to Pete’s Coffee Shop
Stop for 5 burpees OYO

Mosey to Henley Street
Incline Merkins ICx10
Decline Merkins ICx10

Mosey back to World’s Fair Park
Full-speed 100 yard sprints

Back to AO

MARY
Hello Dolly ICx10 (P-nut)
Boat/Canoe (Quickbooks)

COT
Number Off and Name-o-Rama

 

BOM
Scripture focus on Psalm 119:105.  It’s dark out there, men.  We need God’s word to provide light and instruction for us.  However you chose to do it…whenever you choose to do it…just do it.  Get in God’s word each day.

Prayer led by P-nut

MOLESKIN
Spirited mumblechatter from all PAX, particularly from Proton and Dimples.  Schick had been AWOL for a long time and couldn’t remember his F3 name (Rascal to the rescue).

CMUs, Sprints and Hills…

THE SCENE 74 and humid

F3 Welcome and Disclaimer

THE THANG
COP
Forward arm circles x10 IC
Reverse arm circles x10 IC
Michael Phelps x10 OYO
Leg swings x10 each leg OYO
Plank Complex IC
Merkins x 10 4ct IC

CMUs on baseline. Get a BattleBuddy

//BattleBuddy. 3 minutes per round.
1. Farmer carry down and back + Box jump on curb
2. Weighted lunge down and back + split lunge
3. Sprint down and back+ CMU SSH

x10 Carolina Dry Docks IC

Grab CMU and mosey to base of New Hill (Along the way: 20 LB sit ups OYO. 20 American Hammers OYO)

Base of the New Hill…it’s a torturous hill and deserving of a terrible name.

//BattleBuddy: 3 minutes per round
1. Run up hill + Merkins
2. Run up hill + BBSU

Mosey with CMU to base of Everest

 //Everest+Deconstructed Burpees:
10 squats
10 merkins
10 leg thrusts
10 Merkins
10 squats…Then sprint up Everest
Rinse/repeat. AMRAP: 3 minutes

Plank combos while you wait for those on Everst

Mosey with CMU to the flag (LBSU, flutter kicks, etc while you wait for everyone to mosey back)

COT
Number Off and Name O Rama

BOM
We were running a little behind so Elvis just prayed us out.