F3 Knoxville

Tag: Dripper

Standard Workout

THE SCENE: Clear 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
MARs (Manly Arm Rotations) x 15 ED

Imperial Squat Walker x 15 IC

SSH x 30 IC

Overhead Clap x 40 IC
THA-THANG:

Jump Relay: Partner up. P1 does 5 burpees, 5 diamond merkin, and 10 BBS while P2 holds plank. When P1 finishes makes double foot jump and places cone a heel and runs back to partner. Flapjack. Move cone to finish line.

No Pain, No Gain: Partner up. P1 does 15 BBS while P2 holds feet in plank. When done P1 does wide merkin while P2 hits the cones. Then flapjack. Progression of cones is 1, 1-2, 1-2-3-2-1.

  • Cone 1: 5 Burp
  • Cone 2: 10 Burp
  • Cone 3: 15 Burp

Double Dutch: Partner up. P1 lunges to cone 1, sprints to cone 2 and does exercise. P2 jumps rope till P1 returns.

  • Diamond merkin, side lunge, BBS, Burpee x 5 reps each. (Ran out of time and only got one round)

MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Standard: A level of quality or attainment. An idea or thing used to measure, norm, or model in comparative evaluations.

We have different standards in all that we do and we must meet the standards or the final product is not correct. God created the Earth and all that is in it and it was perfect. The fall of man occurred. The standard set by the creator was no longer met. God loved His Creation so much that he wanted to regain the standard. He sent His only perfect Son, Jesus Christ, who met the standard and IS the standard to correct the broken creation. We could never meet the standard without Jesus. We are viewed by God through His Son and we are seen as correct, clean, and meeting the standard. We are heirs with Christ. He is our elder brother and we need to carry this hope and joy with us and pass it along to those around us. We are sons of the Living God.
MOLESKIN:

ANNOUNCEMENTS:

Bear Square

The scene:  73 & muggy

F3 Welcome and Disclaimer

Warm-o-rama:

SSH IC x 20

LBAC IC:  10 fwd / 10 bkwd

Burpees OYO  x 10

Tempo Squat IC x 10

Dive Bombers IC x 10

Tha Thang:

  • Bear square crawls
    • 4 cones in a square.  Bear crawl the square while always facing one direction.  Stop at each corner  & perform exercises (25 reps each):
      • Lap 1:  ball burpees, ball merkins, squat jumps, big boy situps
      • Lap 2:  merkin side lunge, ball in/outs, iron mikes, superman swim
      • Lap 3:  flutter kicks, squats w/ ball overhead, carolina dry docks, speed skaters
  • Suicides:  pick exercise from bucket lottery style to perform at each cone
    • Merkins x 10
    • Burpees x 3
    • Bear Crawls
    • Crab Walks

MARY:

ABCs

Count off and name-o-rama

BOM:

Adversity –  We all face it.  The journey through adversity is inevitable if we’re striving for improvement.  It’s not the adversity itself, rather it’s your reaction to the adversity that is important.  As we go through life as husbands, fathers, employees and employers it is important to understand that don’t get to choose our circumstances at all times.  Adversity finds us whether we want it to or not.  We would all do well to remember that the world’s eyes are on us to see how we handle ourselves when we face difficulties – and more importantly, God’s eyes are on us in that same moment.

James 1:2-3   Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because the testing of your faith produces perserverence.

Moleskin:

Tons of fun at the Big Ball today.  Thanks for pushing hard today & hope to see you HIMs out west at the Dog Pound soon.