F3 Knoxville

Tag: Frosty

Ratchet Tried to Kill Us!

THE SCENE
60 and Damp

F3 Intro and Disclaimer

Pledge of Allegiance

THE THANG
COP
Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
Squat x 15 IC

Squats x25 IC
1 Burpee OYO
Fist Bump Partner Merkins x20
2 Burpees OYO
Wall Sit x1 minute
3 Burpees OYO
Mosey to Little Everest
Bear crawl to top
4 Burpees OYO
Crab walk to bottom
5 Burpees OYO

Squats x25 IC
6 Burpees OYO
Fist Bump Partner Merkins x20
7 Burpees OYO
Wall Sit x1 minute

Mosey to Little Everest

Bear crawl to top
8 Burpees OYO
Crab walk to bottom
9 Burpees OYO

Indian run to long hill

Run up hill
1 Burpee, increase by 1 each time up hill (1, 2, 3)
Run down hill
15 merkins, decrease by 5 each time down hill (15, 10, 5)

Mosey to flag for Mary

Mary
Dealer’s Choice

COT
Count-off and Name-o-Rama

BOM
Be obsessively organized.

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

 

Gus Bus Smackdown!

THE SCENE
50F and Cloudy

Welcome & Disclaimer

THE THANG
COP
Imperial Walkers x10 (IC)
Hillbillies x10 (IC)
Side Straddle Hops x25 (IC)
Hit the Head (to latrine and back)
Side Straddle Hops x50 (IC)
Gorilla Humpers x20 (IC)

Circuit

  1. Thigh Master x10
  2. Y Squat x10
  3. Burpees x10
  4. Hydraulic Squat x10
  5. Merkins x10

Rinse and Repeat

Ring of Fire
PAX hold Al Gore while one #HIM completes 5 burpees or 5 hydraulic squats (user’s choice) until all PAX have completed exercise.

ABS
Big Boy Sit-ups x10 (OYO)
Flutter Kick x12 (IC)
Dr. W x5 (IC)
Big Boy Sit-ups x10 (OYO)
Flutter Kick x20 (IC)
Dr. W x5 (IC)
Big Boy Sit-ups x10 (OYO)
Flutter Kick x20 (IC)
Dr. W x5 (IC)

BONUS – La La Leggy!
Squats x 20
Lunges x 20
Drop Lunges x 20
Jump Squats x 20
Calf Raises x 20

Ratchet’s Shoulder Blaster

COT
Number off and Name-O-Rama

BOM
Nehemiah was given a vision by God to rebuild the walls around Jerusalem. The task itself was difficult, but he gathered the people and materials to make the vision a reality. But he had doubters: Sanballat the Horonite, Tobiah the Ammonite, and Geshem the Arab. They doubted him, ridiculed him, and threatened him. Nehemiah never lost sight of his vision, trusted God, and stayed ready to fight if necessary.

Nehemiah said, “Do not be afraid of them. Remember the Lord, who is great and awesome, and fight for your brothers, your sons, your daughters, your wives, and your homes.”

We all have a task at hand, and we also all have doubters. We must (1) never lose sight of our vision,  (2) trust God, and (3) fight for what has been entrusted to us.

MOLESKIN
The PAX stayed in the Circle of Trust as we repped out some familiar and not-so-familiar leg and ab exercises. Because the Q didn’t effectively communicate the need for CMUs, a few audibles were called on the fly to ensure all could participate and get better together.

Cinder Blocks Rock!

THE SCENE
57 degrees, cloudy with a hint of Gloom at the DOG POUND

Welcome and Disclaimer

THE THANG
COP
LBAC x20 IC
Moroccan Night clubs x20 IC
Squats x20 IC
Imperial Walkers x20 IC
Imperial Squat walkers x20 IC
Monkey Humpers x20 OYO

Mosey to the Tennis Court with your Cinder Blocks.  Since YHC Woodshack on Q cannot run at the moment. I decided not to have the PAX run.

Partner Up for Lazy Doras (no running)

Lazy Doras
100 merkins -One partner does 10 reps while the other planks, then switch
200 LBC-P1 20 LBC while P2 holds legs 6 inches off the ground
300 squats-P1 25 squats while P2 holds Al Gore

Legs were fried, so why not Super 21’s with out beloved Cinder Blocks!

Super 21’s
Curls and overhead arm extensions.
YHCQ and the Pax were TOASTED after 11 so we modified “Omaha”!

11’s
1 sit up, bear Crawl across the tennis court 10 Body Builders, so on and so forth.

Due to time, THC wanted some 6 MOM so we modified back to COP for abs. From all the Body builders and Bear crawling, YHC got really dizzy and had to sit for a second. RATCHET “The Man” stepped up and helped get ABS going. THANK YOU Ratchet for looking out for me!

ABS – Dealers Choice
Dollies
Boat Canoe
Star Crunches

COT
Number-O-Rama and Name-O-Rama

BOM
Talked about my 9 Yr old asking me who I love more, him or God! It really threw me off guard when he asked that and I told him that I loved him more than God not knowing how to answer that questions without hurting his feelings or simply, I was not sure… My son told me that can’t be because God made us and that I should love God more. “WOW”!!!!!

Core Day

THE SCENE
41 Degrees clear skies with little to no wind (Perfect Conditions)

THE THANG
COP
20 X SSH
10 X Arm circles forward
10 X Arm circles backward
15 Imperial Walkers

Mosey to the Abs of Pain LZ

Abs of Pain
Round 1:
(1)    Lap around Concord Marina (slow and stay together)
(2)    Diamond pushups alternating wide push-ups x 20.
(3)    Pickle Pounders x 20
(4)    Mule jump kicks x 20
(5)    Burpees x 20
(6)    Planks, middle, left arm, then right arm all together
(7)    Mountain climbers x 20 (in cadence)
(8)    Hello Dolly’s x 20 (in cadence)
(9)    Flutter kicks x 20 (in cadence)

Round 2:
(1)    Lap around Concord Marina (faster individual pace, but not sprinting)
(2)    Repeat 2-9 from round 1 but completed x 10.

Round 3:
(1)    Lap around Concord Marina (Fast as you can, individual pace)

Upper Body: Dealers Choice
(1)    Carolina Dry Docks
(2)    Shoulder Blasters (Thanks Ratchet)

COT
Number-o-Rama and Name-o-Rama

BOM
Our core was the theme this morning. We worked on our physical core and so we discussed and reflected on what is our mental and spiritual core. Encouraged the PAX to think about what their purpose is in life and to think about what drives us to do what we do each and every day?  We all get in a routine and stay busy, but what is it that we are trying to accomplish in our lifetime? What impacts are we having and who are we impacting? Are we here to build up a 401k nest egg and retire in Florida and have a little while dog and walk on the beach?

Prayer request for a friend/coworker of Frosty. The coworkers daughter has been saved and getting baptized and it’s convicting the rest of the family who is going through some tough challenges. Please lift them up in your prayers.

– Hydro