F3 Knoxville

Tag: Franknbeans

Back day with a little leg…

26 showed up to work the other half of the body.  Great day for back!

5:30 COT

  • Side Straddle Hop X 25
  • Imperial Squat Walkers X 15
  • Baby Arm Circles x 15 each way
  • Merkin x 15
  • Bropees x 10

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station.  Every time you pass the Flag Pole do 10 Blockees.

  • 10 Pull-Ups x 4 rounds
  • 20 Picnic Table Rows X 4 Rounds
  • 20 Wall Jumps or step up x 4 Rounds

Aiken Legs – Play Ground Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg) – Run around lot.

  • 20 Superman swims x 2
  • 20 pickle pounders

Dora Duece – 2 trips up each exercise (add additional if time)

  • Squat to overhead press
  • Bent over Rows

Cash Out – Burp and Merc Ladder -1 Burpee increasing the push-ups every time up to 10

BOM – Take time to invest in others.

Mosey to Dora

THE SCENE: 42 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops x 20 IC
  • Sumo Squats x 15 IC
  • Burpees x 5

THA-THANG:

Mosey to boat parking lot
Dora’s – light pole to light pole
Find a Battle Buddy
100 – Donkey Kicks
200 – Hand Release Merkins
300 – Jump Squats
Planks when complete

Mosey one lap around boat parking to driveway hill
Yo-levens (courtesy of F3-Swamp Rabbit)
1 BBS at bottom
Bear crawl up hill
10 Burpees
Crab crawl down hill
Repeat, 2/9, 3/8……
Planks when complete
Mosey back to parking lot

MARY:

BBS x 20 IC

Flutter kicks x 20 IC

Hello Dolly’s x 20 IC

Heels to sky x 20 IC

COUNT-OFF & NAME-O-RAMA
1 FNG – FrankNBeans
CIRCLE OF TRUST/BOM:

1 John 1:5 – 2:2 says we should walk in light and admit our sins.  If we admit our sins doesn’t that admit weakness?  What happens when we struggle, have a fight with our wives, get frustrated with our children, have a bad day at work?  Who do we turn too?  How do you attempt to justify the struggle to yourself?  Do you attempt to be better by improving yourself?  

John reminds us to confess our sins and our “advocate” Christ will cleanse us from all unrighteousness.  This my brothers is self-submission.

Goal – “give what God wants from me”

Focus – “changing my heart”

Center of Dependency – “God and His Holy Spirit”

Outcome – “Life”

ANNOUNCEMENTS:
F3 Davidson – PAXs wife struck and kills by by garage truck. Left behind 4 2.0’s. 

Run-O-Rama

THE SCENE
42 and Clear

THE THANG
COP
Side Straddle Hops x 20 (IC)
Big arm circles x10 IC (forward and backwards)
Burpees x5 OYO

Mosey

Four Corners
4 Circuits, 25% Effort Mosey between corners
1st Station – Merkins x 20
2nd Station – Squats x 20
3rd Station – Reverse Lunges x 20 (10 each leg)
4th Station – Burpees x 10

Rinse and repeat – 50%, 75% and 100% Effort

Planks when complete

Suicides
Partner up
Run one suicide while partner does BBS
Switch up, run two suicides each

Mosey back to parking lot

Abs
Ab cycle:
Flutter kicks x 10 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 15 IC
Hold feet 6 inches off ground
COT
Name-o-Rama
1 FNG – Mogul
BOM
Pledge of Allegiance

“Either make the tree good and its fruit good, or make the tree bad and its fruit bad, for the tree is known by its fruit. You brood of vipers! How can you speak good, when you are evil? For out of the abundance of the heart the mouth speaks. The good person out of his good treasure brings forth good, and the evil person out of his evil treasure brings forth evil. I tell you, on the day of judgment people will give account for every careless word they speak, for by your words you will be justified, and by your words you will be condemned.”

Matthew 12:33-37 ESV