F3 Knoxville

Tag: Goose

Simple but Effective

THE SCENE
43 and clear

Intro and Disclaimer

THE THANG
COP
Side Straddle Hops x20 IC
Cherry Pickers x15 IC
Frontward Arm Circles x10 IC
Backwards Arm Circles x11 IC

Four Square of DOOM
Split up into 4 groups and complete all workouts around the square by descending from 15 reps to 1
Corner 1: Squats
Corner 2: American Hammers
Corner 3: Merkins
Corner 4: CMU shoulder press

Run the hill then repeat until finished

Cardiac Hill
Run the Hill x 2

Mosey back to the parking lot

COT
Count-off and Name-O-Rama

BOM
Psalms 56:3-4
Trust in God. Do not fear.

MOLESKIN
The PAX brought the heat this morning!! Everyone showed up ready to get better and everyone worked together to accomplish the beat down. Way to go men!

Gone In 60 Seconds…

THE SCENE
45 degrees and foggy

Welcome and Disclaimer given by P-nut

THE THANG
COP
Side saddle hops ICx20
Imperial Walkers ICx15
Squats ICx12
Forward arm circles ICx10
Reverse arm circles ICx10
Merkins ICx15
Burpees OYOx4

Gone in 60 seconds sequence
Military-style Merkins OYO for 60 seconds
Weighted squats OYO for 60 seconds
1 lap around parking lot

Weighted curls OYO for 60 seconds
Lateral jumps OYO for 60 seconds
1 lap around parking lot

Merkins OYO for 60 seconds
Weighted lunges for 60 seconds
1 lap around parking lot

Overhead press with coupons OYO for 60 seconds
Mountain climbers OYO for 60 seconds

Drive it like you stole it…
Formed 7 groups.  One member ran with a cinder block across the parking lot, completed a burpee, then returned the cinder block to the next in line. After passing off the concrete block, the runner then sprinted up the hill behind the parking lot before returning to the line.  All PAX not running did squats, crunches, mountain climbers and Al Gores while waiting to run.

Rinse and repeat 2x.

ABS: Dealer’s Choice
BBSU- High Heels
Bicycles- Quickbooks
Boat/Canoe- Ratchet

COT
Name-O-Rama: 39 brave souls, including 10 FNG’s.

BOM
P-nut reminded everyone that time is a precious commodity. Think about the power of 60 seconds and what you can do for someone in a minute. In one minute you can call or text a friend that’s struggling, call your parents and thank them for bringing you life, read a book to your child/niece/nephew. Most importantly, we can spend a minute in prayer for someone in need.

P-nut prayed us out.

MOLESKIN
The PAX came to work on this post-Easter Monday. Lots of spirited mumblechatter.

Coupons for Everyone!

CONDITIONS
48 and clear

Welcome and Disclamer

THE THANG
COP
Side Stradle Hops x20 IC
Windmill x12 IC
Shoulder Stretch 10 seconds each
Squats x 12
Merkins x10 IC

Count off for 2 groups

Mosey to baseball field fence

Sprint up hill to first cone in parking lot. 5 jump squats. Sprint to second cone. 10 merkin with a row (with merkin). Sprint to third cone. 10 Al Gore with a push (with cinder block). Second time through is the same except back pedal up the hill. 3rd time is bear crawls. Department stores until all are done.

Mosey to parking lot hill. Each team with 9 cinder blocks

11s up the hill as a team. Must carry all cinder blocks and bricks as a team. Diamond merkins at bottom. Burpees at top.

PAX finishes with 10 diamonds and 1 burpee as a whole PAX.

Mosey back for ABS

ABS
American Hammer x20 IC
Hello Dolly x20 IC
Never Cross Dolly x24 IC

COT
Count off and Name-O-Rama

BOM
1 Chronicles 28:20—The Lord declares us to be strong and courageous and to act. We are often paralyzed by fear of failure and expectations and it keeps us from acting. The Lord promises He will be with us until the completion of the service of His kingdom. Our actions serve his Kingdom, and we have to be courageous in order to be HIMs for His kingdom. We are like Peter trying to walk on water. When we take our focus off of His constant support, we lose our courage and we begin to falter, unable to serve Him. It is our honor to be apart of His story and to serve His kingdom. All we have to do is be courageous and act.

MOLESKIN
PAX came in ready to work and started off hump day right with some sprinting and a mix of workouts. Finished the day crushing the hill while carrying coupons together as a group. Finishing the 11s on the hill could not have been done alone, and the PAX came together to encourage each other through a tough workout. Woodshack finished it off with a new brutal ab workout, the “Never Cross Dolly”.

Submitted by Bookworm

Welcome Back from Spring Break!

CONDITIONS
32 degrees and clear

Intro and Disclaimer

THE THANG
COP
Side Straddle Hops x 15 (IC)
Rockettes x 15 (IC)
Mountain Climbers x 15 (IC)
Windmills x 10 (IC)
Arm Circles (Forward and Back) x 10 (IC)

Mosey to Start of Route 66

Route 66
11 Cones – 5 Exercises starting at 1 rep at the first cone and going up to 11 at the 11th cone:
1. Merkins
2. Squats
3. Dry Docks
4. Tuck Jumps
5. Diamonds

Mosey to Cardiac Hill

Core Cardiac Hill
Beginning of hill – Heel Grabs x 15
1st Switchback – Pickle Pounders x 15
2nd Switchback – Uphill BB Situps x 15
Before little hill at top – Box Cutters x 15
At top – Flutter Kicks all together x 20 (IC)

Do it a second time.

Mosey back down to the parking lot

COT
Count off and Name-O-Rama (30 PAX)

BOM
John 11:25-26 – With Easter this coming weekend, it is important for us to live in the reality of the Easter message, the greatest event to ever happen in history. No matter what you believe or where you live on this earth, we all struggle with the reality of death. We see it and experience it, and it is hard to grapple with. The only thing that gives us hope is that Jesus Christ came to die and defeat death. Through his Resurrection, we are able to experience life in Him for ever and ever. We don’t have to experience eternal death because of what Christ did for us. Let us celebrate that forever and seek to live out of that each day.

MOLESKIN
After many PAX had just come back from travels on Spring Break, it was fitting to send them right back out on a Route 66 work out. The PAX crushed it even through a relapse into some gloomy winter weather and started the week off strong.

Bandwagon and Goose

Monday Mayhem…

CONDITIONS
37 degrees and clear

COT
– Side Straddle Hop x25 (IC)
– Squat x15 IC FROM| count 3-1 (i.e. “1, 2, 3” = the slow drop)
– Lunge x10/leg IC FROM *end with isolation; hold 10 count/leg
– Big & Little Arm Circles x10 (IC)
– Reverse Big & Little x10 (IC)
– Mountain Climber / Merkins. x10
+ MC on 3 count
+ Then Merkin x 2 OYO and hold at top. Repeat. Start MC’s together
– Slaughter Starter x15 (OYO)

THE THANG
Follow the Leader
4 Single File Lines (do what I do)
We Will Rock You (Pat-Pat-CLAP)
Pick Up Coupons On Way Back

Tabatas
4 minute routines that consist of 20 seconds of work followed by 10 seconds of rest…
– Uppercut Coupons
– Explosive Leg Lunge
– ABC’s
– Worst Merkin Ever

Cardiac Hill
Group 1: 10 Merkins, 10 big boys, 10 Pickles
Group 2: Run down and sprint up Cardiac Hill

COT
Count-O-Rama and Name-O-Rama

BOM
“Gentleness is strength and power under control”

As men in today’s culture, gentleness is not a celebrated characteristic. Gentleness, to us, usually means weakness at it’s best and femininity at it’s worst. But when we look at the scriptures, it’s one of the chief characteristics of being a HIM / man of Christ. Paul says it’s a fruit of the Spirit that we should bear. Scripture says “let your gentleness be evident to all”.

When we look at the masculinity of Jesus, we see that gentleness is a chief trait of our Master. Matthew 26, on the night he was betrayed and arrested, Jesus said to Peter: “Put your sword back in its place, for all who draw the sword will die by the sword. Do you think I cannot call on my Father, and he will at once put at my disposal more than twelve legions of angels?” He could’ve laid the boom at any moment. He had all the power in the world. But he humbled himself and died for us instead.

Gentleness is strength and power under control

— Red Writer & Doogie