F3 Knoxville

Tag: Fabio

Challenge Yourself

The scene : 34, GLOOMY, and HUMP DAY!

F3 Welcome & Disclaimer

The Theme: Challenge yourself

THE THANG

COP

Disclaimer while doing:

Calf Jumps

SSH x25 IC

BAC x15

Front arm claps x20

Overhead Arm clapsx20

Burpos x10

Jump squats x10

2 Capri laps around the parking lot while the late bloomers post

Line up at base of PL and BURPO 11’s

Mosey to the Pavilion

PAX performs Merkins to the Song G-6. Plank position until they sing G-6, do a merkin. Great way to

burn the shoulders and create mumblechatter!

Bring Sally up- P1 wall sits while P2 does table pull ups, Witch up.

Mosey to the the Baseball Field

BEARWAY to Heaven or to Hell as some mumblechattered during!

Mosey back to the AO

COT

Name O Rama: 25 inc YHC

BOM

After reading the Devotional of the Life of an Undaunted Man, it hit me. I challenge myself to change

myself everyday physically. During hard work outs, I figure out ways to keep pushing and not quitting.

Well, with the Undaunted Man devo, it talks about balance of Physical, Mental and Spiritual. I am weak

in the Spiritual aspect of my life. With distractions of everyday living in the physical world, I don’t think

about my spirituality and focus on God. I need to be able to push through those distractions and work

on my Spiritual side. F3 has tremendously helped in me in this aspect as the Knoxville Pax has all HIMs

that I look to for spiritual guidance. SPECIAL Thanks to Capn Crunch for challening me/inviting me to the

21 day Undaunted man Devotional!

AYE!

Burp Back Monday

F3 Welcome & Disclaimer

5:30 COT

– Side Straddle Hop X 40

– Imperial Squat Walkers X 20

– Baby Arm Circles x 20 each way

– Circle Burps – Up Downs

Mosey to Everest- 2 Stops on the way Burpee ladder 10-5, 5-1

Entrance Sprint

Clock Merkins – Find a hill and line up in plank position at 12 o’clock. 5 Merkins. Move to

3 o’clock, 5 Merkins. Move to 6, 9, or whatever Q calls out and do 5 Merkins in each

position.

Burp Back Mountain

The exercise is then performed by pairing up with one person proceeding to run

backward up the hill/forward down the hill 5X while the other person is

performing burpees. The individuals continue to alternate running with burpees

until 100 total burpees are completed. When finished, pax continue to run hills

until entire pax completes.

Field of Dreams x 2

1s 1st corner – AMRAP Imperial Squat Walkers until relieved.

2s 2nd corner – AMRAP Lunges until relieved.

3s 3rd corner – AMRAP Peter Parker until relieved.

4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving

the Pax there

Cash Out

Devin Hester to the top of the Hill x 2- Full Sprint!

BOM

Romans 12:2 MSG 1-2 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. Readily recognize what he wants from you, and quickly respond to

it. Unlike the culture around you, always dragging you down to its level of immaturity,

God brings the best out of you, develops well-formed maturity in you.

Leg Day!!!!

The Scene: 55 and wet. Rained all night but stopped just in time

F3 Welcome & Disclaimer

The Thang

Warmup

Cherry Pickers x10(IC)

Arm Circles Forward x10 (IC)

Arm Circles Backward x10 (IC)

High Knees x10 (IC)

 Mosey to playground

Bulgarian Split Squat x10 (IC) both legs 2 rounds

Squats x15 (IC)

Derkins x15 (IC)

Bulgarian Split Squat x10 (IC) both legs

Squats x15 (IC)

 Mosey to bottom of cardiac

Narrow Squats x25 (IC)

Merkins x15 (IC)

Run to top of hill

American Thor abs

Run to bottom

Squats x51 (IC)

Backpedal up hill

Skyhawk Merkin x15 (IC)

Run to bottom

Squats x25 (IC)

Run to parking lot

Squats x52 (IC)

 COT

Number off: 23

BOM: Tenacity: the quality or fact of continuing to exist; persistence

 MOLESKIN

Great morning for some legs. The pack keep pressing on to end the week.

 

Keep it moving

 

The Scene

49 and raining (definitely gloomy)

F3 Welcome & Disclaimer

The Thang

SSH x25 (IC)

Arm Circles Forward x15 (IC)

Arm Circles Backward x15 (IC)

Squats 15 (IC)

Indian Run w/Pauses for Exercises

(entire 2 mi park greenway, started out heading towards Northshore from SP)

 Pause run: sprint up Everest

 Pause run: Wall Sits (1 min)

 Pause run: Merkins x15 (IC)

 Pause run: Smurf Jacks x 20 (IC)

 Pause run: Pull Ups x10 OYO

 Pause run: Dry Docks x15 (IC)

 Pause run: Burpees x10 OYO

 Pause run: Flutter Kicks x20 (IC)

MARY

Dealer’s Choice

COT

Number off (14) and Name-O- Rama

BOM

Hebrews 12:1-13

“…Run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith…” Head into the rest of your day joyful that you are justified by Jesus, but don’t forget the 3 rd F. Physical fitness is valuable, but faith and godliness are of higher value. Work on becoming the image of God (through His Grace) just like you got out of bed this morning to work on your physical fitness.

MOLESKIN

The PAX did a great job this morning ensuring that no man got left behind, and everyone finished strong.

1st Hump Day of 2017

THE SCENE
45 and clear

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x25 (IC)
– Windmill Merkins x10 (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)
– Diagonal Lunges x10 each leg (IC)
– One lap around the parking lot

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

Strength Sprints
Starting at the bottom of the hill…
– 20 Narrow Squats
– Run to top of hill, do x15 4ct Mountain Climbers
– Burpee broad jump to the first cone, do x15 Dry Docks
– 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 gate near Asylum

Route 55
Run to the top of the hill stopping at each cone to do the following exercises adding one each cone:
– Burpees
– Dry Docks
– Froggy Squats
– Wide Merkings
– Star Jumps

Mosey to SP and circle up for MARY

MARY
– Flutter Kicks (4ct) – x25
– Side Crunches x20 IC each side
– Superman Swims x20 IC
– American Hammers (4ct) – x15 IC

COT
Number off and Name-O-Rama (2 FNGs!)

BOM
Isaiah 40:30-31
Even youths grow tired and weary, and young men stumble and fall; but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Hope – (verb) to look forward to with desire and reasonable confidence; to believe, desire, or trust

Other things that we hope in:
– Money
– Power
– Popularity
– Relationships
– Success

The problem is those are all fickle and fading.  There is one true constant in all creation, the creator.  And he has called us his sons.  Place your confidence, belief, desire and trust in HIM…and you will find both strength and rest.

MOLESKIN
The PAX crushed the workout this morning!  Everyone was giving 100% and making sure their brother was doing the same.  No better way to kick off 2017!