THE SCENE
40 and Clear
Welcome and Disclaimer
WARM UP
COP
- SSH x30 IC
- 4ct Tempo Squats x12 IC
- 4ct Windmills x12 IC
- Burpees x5 OYO
- 4ct Dive Bombers x10 IC
- 4ct Mountain Climbers x15 IC
- Little Arm Circles x12 each Forward and Back IC
- Run a lap around the parking lot.
Line up on the side of the parking lot.
THA THANG
Ascent
Each person will complete the following three exercises for the prescribed about of time per round with 20 second break between rounds. Each person chooses which cone they will sprint to: Yellow = normal, Orange = advance.
Exercises (FORM MATTERS!):
- Dry Docks
- BBS
- Jump Squats
Rounds:
- Rd 1: Complete each exercise for 10 seconds then sprint to the cone, 2 burpees and back.
- Rd 2: Complete each exercise for 20 seconds then sprint to the cone, 2 burpees and back.
- Rd 3: Complete each exercise for 30 seconds then sprint to the cone, 2 burpees and back.
- Rd 4: Complete each exercise for 40 seconds then sprint to the cone, 2 burpees and back.
- Rd 5: Complete each exercise for 30 seconds then sprint to the cone, 2 burpees and back.
- Rd 6: Complete each exercise for 20 seconds then sprint to the cone, 2 burpees and back.
- Rd 7: Complete each exercise for 10 seconds then sprint to the cone, 2 burpees and back.
Mosey to new parking lot on the other side of the playground
Endurance Sprinter
Men will run the following 5 rounds doing the exercises listed…
Rounds:
- Rd 1: Perform exercise 1, sprint to the first cone then sprint back.
- Rd 2: Perform exercise 2, sprint to the first cone and back, second cone and back.
- Rd 3: Perform exercise 1, sprint to the first cone and back, second cone and back,
third cone and back. - Rd 4: Perform exercise 2, sprint to the first cone and back, second cone and back,
third cone and back, fourth cone and back.
When you finish your round, hold plank positions and do shoulder taps until six arrives.
Exercises (Reps = x10, x15 or x20):
- Rd 1: Wide Merkins
- Rd 2: Narrow Squats
- Rd 3: Wide Merkins
- Rd 4: Narrow Squats
Rinse and repeat with the following exercises (Reps = x15)
- Rd 1: BBS
- Rd 2: Squat Jumps
- Rd 3: BBS
- Rd 4: Squat Jumps
Mosey to SP
MARY
- 4ct Flutter Kicks x30 IC
- Side Crunches Rt x25 IC
- Sdie Crunches Lf x25 IC
- 4ct Hello Dolly x20 IC
Cash Out: ATMs
COT
26 PAX including 1 FNG – Knee High
BOM
A good name is more desirable than great riches; to be esteemed is better than silver or gold.
Proverbs 22:1
Over the last two and half years we have seen literally hundreds of men come through F3 Knoxville. No matter whether they’ve stayed or moved on, they have contributed to what it means to be a part of F3, what it means to be a HIM. When we wear the “F3” it means something. It symbolizes a pursuit to reject passivity, accept responsibility, lead courageously and expect a greater reward. It is worn by everyday men who are seeking to live extra-ordinary lives as men of impact. Every day we have an opportunity to grow and help others grow as well. This is both a gift and a stewardship. My prayer is that as each of us leave there this morning, we will choose to be men of integrity, courage, humility and love. That we will not only live up to, but contribute to the reputation this PAX has built over the last two years.
Now let’s get after it!
Submitted by Cap’n Crunch