F3 Knoxville

Tag: Frosty

Thunderdome

THE SCENE
72 with slight humidity

Welcome and Disclaimer

THE THANG
COP – Mayberry
Imperial Walkers IC x20
LB arm circles IC (forward x10, reverse x10)
Big Arm Circles IC x20
Burpees IC x10

CMU Mosey to the Hockey Rink – Hallelujah Style

Thunderdome – Junk
Merkin Doras (Dorkins?)
4 stations:
1) CMU squats
2) CMU Clean and Press
3) CMU Colt .45 curls
4) CMU reverse crunches

Partner runs to the gate (150yds) for 25 Merkins and back.

7 trips to Merkin Station completed per pair then audibled out of the 8th to head back to the Pound to circle up.

Abs – Mayberry
Hello Dolly’s x20 IC
Box Cutters x20 IC
BB Sit-ups x20 IC

COT
Number off and Name O Rama

BOM
Why do you do what you do?
Examine your motivation for the choices you make, the behaviors you prioritize and the commitments you make. Are you doing things because it’s what you feel like, because it will bring you acclaim or pleasure or money? Is it what the Lord is prompting you to do?
We all have things we have been prompted to do (or to stop) that we consider briefly and then elect to go our own way because it’s easier or because we like our way better. Today, this week, make the choice to do what you know to be right when the prompting comes. And when your passions flare about something, ask yourself why – consider your motivation BEFORE you act.

MOLESKIN
The PAX was a little smaller than usual, but the men pushed each other and were an encouragement for the VQ. The challenge was adequate, and the men were up to the task. No blood, no tears…but lots of sweat. Aye!

Merkin Circuit

THE SCENE
64 and clear

Welcome and Disclaimer

THE THANG
COP
SSH IC x 20
Baby Arm Circles IC x 12 each way
Chinooks IC x 10 each way
Imperial Walkers IC x 15

Mosey to greenway

30 Minutes of Merkin Circuits
Stations at each corner:
1st Corner – Merkins x 15
2nd Corner – LBC x 15
3rd Corner – Merkins x 15
4th Corner – Squats x 15
Plank it up

Each lap produced 30 Merkins, 15 LBC, 15 squats and 0.35 miles

Abs
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 IC
Hold feet 6 inches off ground

Ended with 30 more Merkins
COT
Count off and Name-o-Rama

BOM
Brotherly Love – “Therefore as we have opportunity, let us do good to all people, especially to those who belong to the family of believers.” – Galatians 6:10

* Bonds of brotherly love are a big deal to God because they represent the kind of bonds that exists between the Father, Son, and Holy Spirit
* Men are created to live, work, and fight in bands
* Your bonds of brotherly love should seek to liberate & strengthen and not constrict & consume.

MOLESKIN
The PAX pushed it today after a successful event beatdown in the push-up challenge from yesterday. Everyone completed at least 210 push-ups to start the day. Great job men!

Hope you came ready to work…

THE SCENE
71 and Foggy

Welcome and Disclaimer

THE THANG
COP
Burpees                    OYO x10
Side Saddle Hop       IC x20
Squat                         IC x15
Baby Arm Circle        IC x15
Reverse Arm Circle   IC x15
Imperial Walkers       IC X10
Merkins                     ICx10

Warm up run down to Northshore entrance and then down to the brick pile.  Grab coupons and circle up

Gone in 60 Seconds
Overhead Press         As many as you can in 60 seconds
Weighted Squats        As many as you can in 60 seconds
Curls                           As many as you can in 60 seconds
Chest flies                   As many as you can in 60 seconds

Rinse and repeat

Elevens at the Playground of PAIN
Derkins starting at 1
Step-ups starting at 10

Rocky Mountain High aka Cardiac Hill
Run to first turn: x30 BBS
Bear Crawl to second turn: x30 American Hammers
Sprint to finish: x30 Hello Dollys

Mosey back to the parking lot

Dora
Everyone picks a Battle Buddy.  Location of run: Edge of parking lot -> BIG Tree

Workouts to be completed:
150 Carolina Dry Docks
100 BBS
50 Burpess

Dealer’s Choice Abs to finish

COT
Number off and Name-O-Rama

BOM
“Our Redeemed Purpose”
Remember what Gods purpose is in everything that we do. Be intentional in the plans that God has planned for us as we carry on our day.
Ephesians 2:10

MOLESKIN
It was FOGGY, real FOGGY… the PAX could barley see from the thickness of the GLOOM! On arrival each man came to battle and we got better together and conquered the GLOOM! Way to go men!

26

THE SCENE
64 and rain close by

Welcome and Disclaimer

The Theme: DAY 26! Since its May 26, why not rep out everything in 26 or some form of 2’s and 6’s!

THE THANG
COP
Squatsx26 (IC)
Imperial Squat Walkers x26 (IC)
Chinooks x26 (IC)
Baby Arm circles x26 (IC)

Mosey to pick up 5lb rocks and mosey back to tennis court

Line up on curb

Calf Raises
Toes in x26
Toes out 26
Regular x26

Mosey inside tennis court

Merkins and BBS
On one sideline of the tennis court BBS reps of 2,6,12,16,20,22,26.  Between reps DUCK walk to the other sideline and do Merkins 2,6,12,16,20,22,26

Lazy Doras
P1 does 26 squats while P2 does performed exercises below
Total shoulder presses 126
TOTAL triceps extensions 226
TOTAL curls 326

Circle up for

Sqauts x26 (IC)
BBS x26 (IC)
American Hammers x26 (IC)

COT
Number off and Name O Rama

BOM
“IN a world of unrelenting changes, I am the one who never changes, I am the Alpha and Omega, the first and last, the beginning and the end, Find in me the stability for which you have yearned”

Tuesday’s Daily Dose…

THE SCENE
53 & clear

F3 Welcome & disclaimer

THE THANG
SSH x 20 (IC)
Cherry Pickers x 18 (IC)
Little Baby Arm Circles Forward x 20 (IC)
Little Baby Arm Circles Reverse x 20 (IC)

Indian run through marina parking lot to gravel at the top of the hill and partner up.

Dora
Each group completes 200 merkins, 200 squats, & 200 mountain climbers.
While Partner 1 is completing reps, Partner 2 runs to pavilion to attempt 10 pull-ups. If pull-up failure is reached prior to 10 reps, drop down and finish set with dips before returning to relieve Partner 1.

20 second recovery

Mosey to bottom of marina parking lot

BB & BBS
Each person complete 5 8-ct. Body Builders & 5 Big Boy Sit-ups.
Repeat with descending reps (4,3,2,1).

Mosey back to to AO with sprint from speed bumps if desired.

Abs
Box Cutters x 25 (IC)
Never Cross Dolly x 20 (IC)
Bicycle Kicks x 20 (IC)

COT
Number off and Name-O-Rama

BOM
“A comfort zone is a beautiful oasis, but nothing ever grows there”

As men and as leaders, we cannot afford to shy away from opportunity just because it lies outside of our comfort zones. Stepping outside your wheelhouse will allow you to expand your skill set, meet new people, and gain new experience.

MOLESKIN
It was a great morning to be outdoors and we had a great PAX. The cool, clear morning had everyone pushing hard and everybody worked up a good sweat by the end of the workout. It was a different experience being in the center of the circle this time but I left feeling very refreshed and ready to take on another day – I hope everyone else did, too.