F3 Knoxville

Tag: Edit

George Brown

F3 Welcome & Disclaimer

The Scene: near perfect conditions – 55 degrees, overcast

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Imperial Squat Walker X 10
  • Merkins X 20
  • Partner up: Wheel barrow across parking lot, 10 merkins every 3rd parking space, trade places and repeat the other direction

Mosey to Field Office

  • 5 Burpees OYO (on your own)

 

Mosey to Soccer Fields “Doug Brown’s” (Doug Brown was an NCAA Champion, Olympic Team Member at legendary Tennessee T&F coach,. One of his favorite workouts was endless quarters. This is modeled after his coaching regimen) – 6 laps around a single soccer field, sprint the straight, perform an exercise as instructed on the corner, recovery jog to next corner, sprint the straight, perform an exercise on the corner, recovery jog to next corner. Rinse and repeat. Exercises vary on each lap:

  • Lap 1: Sprint the straight, 20 Lunges, jog to corner, Sprint the straight, 20 Merkins, jog
  • Lap 2: Sprint the straight, Bear crawl, jog to corner, Sprint the straight, 20 squat jumps, jog
  • Lap 3: Sprint the straight, jog, sprint the straight, jog
  • PAX waits for everyone to catch up while in plank position
  • Lap 4: Sprint the straight, 20 Merkins, jog to corner, Crab walk, jog
  • Lap 5: Sprint the straight, 20 Squat Jumps, jog to corner, 5 Burpees, jog
  • PAX waits for everyone to catch up while in plank position
  • LAP 6: Sprint the straight, jog to corner, sprint the straight, jog

Mosey to Field Office

  • 5 Burpees OYO

Mosey to Pavilion – rotate with battle buddy

  • One man on endless dips, while the other does 10 pull ups, rotate

Mosey to AO for abs

  • Hello dollies X 20
  • Bicycles X 50
  • American Hammer on the 4 count: X 5

 

Matthew 4:19-20

Walking along the beach of Lake Galilee, Jesus saw two brothers: Simon (later called Peter) and Andrew. They were fishing, throwing their nets into the lake. It was their regular work. Jesus said to them, “Come with me. I’ll make a new kind of fisherman out of you. I’ll show you how to catch men and women instead of perch and bass.” They didn’t ask questions, but simply dropped their nets and followed.

The call to follow Jesus is a call to transformation. He does not leave us as He finds us. He leaves no area of our lives untouched: family relationships, friendships, our perspective on life, work, leadership and the world in which we live, all are fair game. Jesus doesn’t come to justify our current lives, He comes to call us to real life. Are you ready to trade in your life to find real life? Are you ready to follow Him?

One of the things that resonates with me, about F3, is the way I’ve been transformed by it – it creates more productivity in my day, encourages me, pushes me to be a leader and team player. Praying that we would all choose to lead where necessary in our lives, and follow as necessary.

What Goes Up Must Come Down

F3 Welcome & Disclaimer

5:30 COT

  • Windmill x 15
  • Imperial Squat Walkers X 20
  • Arm Circles x 25 each way
  • Peter Parker Push-ups
  • Burpo’s – 5

Mosey Lower Parking Lot and grab CMU’s – Partner up

Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:

Merkins and Curls

  • 30 Curls, Devin Hester 10 Rows
  • 25 Curls, Devin Hester 25 Rows
  • 20 Curls, Devin Hester 20 Rows
  • 15 Curls, Devin Hester, 25 Rows
  • 10 Curls, Devin Hester, 30 Rows

4 Corner Escalator – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats

  • 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10. 

Aiken Legs    

  • Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

Aborama

  • Flutter Kicks x 30
  • Box Cutters

James 1:19 Know this, my beloved brothers: let every person be quick to listen, slow to speak, slow to anger;

  • Anger is an emotion created by God and although often directed in the wrong places is a Godly trait.
  • “Anger is energy aroused in defense of something good and related against something evil.   If you see someone oppressed and you don’t get angry you are not like God.”  
  • What am I Defending and what am I attacking?

SB17 CMU Style

F3 Welcome & Disclaimer
Warm up:

Big Arm Circles
Al Gore 10 count
Michael Phelps x10 IC
Imperial Walkers x20 IC
Moroccan Nightclub x10 IC
Squat x10 IC (SLOW)

The Thang

Mosey to coupon pile. Pick your poison – 1 CMU or 2 bricks.

#CINDY: AMRAP. 20 minutes: 5 pullups, 10 merkins, & 15 squats

Split into 3 groups to start. You don’t have to stay with your group.

Do the pullups in the baseball dugouts.

Do the merkins in the pavilion.

Do the squats by the flag.

Your CMU travels with you.

GO HARD.

Mosey to Cardiac Hill with CMU.

Do Modified man maker at the bottom (?) x10

Then sprint to first turn. Walk back.

Rinse and repeat for 5 minutes.

Mosey back to AO and return the CMUs.

COT / BOM

Cardiac Monday

The Scene: 32 with snow on the grass

F3 Welcome & Disclaimer

The Thang:

Welcome and Disclaimer

Cherry Pickers IC x12

Merkins IC x 10

Mosey to bottom of Cardiac Hill. 7 cones spread out on hill. Start at the bottom with 2 reps and increase by 2 reps until you reach last cone. Return to bottom of hill and start over.

Order of exercises: Merkins, Squats, Carolina Dry Docks, Star Jacks, Big Bog Situps

All return to bottom of hill Squats IC x 65

Bernie Sanders and Sprints alternating back to parking lot

Merkins IC x20

Captain Thor 1thru7

Name-O-Rama: 31

BOM: Matthew 6: 27-30. Read out of Oswald Chambers book. “Consider the lilies of the field they grow where they are put. Many of us refuse to grow where we are put, consequently we take root nowhere. Jesus says that if we obey the life God has given us, He will look after all the other things.” Where are you taking root? What are you worrying about that you shouldn’t?

Burpees for Bandwagon (MIA)

The Scene: Lower 40s and Early
Warm-O-Rama:
SSX x 15 IC
Merkins x 10 IC
Cherry Pickers x 10 IC
Burpees x 10 OYO
Squat Jumps x 10 IC

The Thang
Partner Up and Grab one Cinderblock between the two
Mosey to parking lot
One partner starts with 10 squat to shoulder press with cinderblock while the other starts with 10 merkins on the other side
Run to the other side and do 10 burpees halfway across and do opposite exercise at the other side
Run back and do 10 burpees again then 9 merkins until you get to 1 of each exercise

110 Burpees Total

Mosey to Cardiac Hill
Start at very bottom 20 little baby crunches at bottom and run to top and do 20 dips
Repeat 3 more times

Finish with 10 burpees at top

Mosey back to AO

BOM-
1 Timothy 6:6-12

“6 But godliness with contentment is great gain. 7 For we brought nothing into the world, and we can take nothing out of it. 8 But if we have food and clothing, we will be content with that. 9 Those who want to get rich fall into temptation and a trap and into many foolish and harmful desires that plunge people into ruin and destruction. 10 For the love of money is a root of all kinds of evil. Some people, eager for money, have wandered from the faith and pierced themselves with many griefs.”

Being content. What does that look like in today’s world? Why is it so hard to get to a place of contentment in our society? Everything is telling us the opposite, we deserve a bigger house, nicer car and the best of the best. Look around us and see people recently in Gatlinburg that have lost everything and we are still not content with what we have. BUT this is our human nature we are broken and we can not find peace in what we have here on this earth. The only way to move closer and closer to that contentment is to strive daily for a personal relationship and love of Jesus Christ.

Moleskin-
Great workout as the 21 PAX that made it out as everyone grinded through the burpees and cardiac hill. Nothing better than seeing Dimples cramping up while trying to keep up with Edit getting up Cardiac. Hopefully it was a good enough workout for everyone as we missed all those fartsackers that were dreaming of sheep. Great to see DuckPond back out!