F3 Knoxville

Tag: Hooker

Friday Fun Day…

THE SCENE
61 and cloudy

THE THANG
COP
Twist and Pivot X 25 IC
Imperial Walkers X 20 IC
Chinook Squats x 20 IC
Ranger Merkins X 20 IC
Side Saddle Run Burpee x 5 on 14 count
Burp and Merk-Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. x10

Mosey Lower Parking and Partner up

11‘s
Big Boy sit-ups on one side
Devin Hester to other side
Bropee on far side – Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten.

Mosey to bottom of cardiac hill and collect coupons on the way.

Dora 1,2,3
150 Curls w/coupons
200 Rows w/coupons
250 calf Raises on coupons

Aborama
Plank Sphinx Combo – 60 Seconds
Star Fish Crunch x 10 IC
Flutter Kicks x 25 IC
Crunchy Frog X 25 IC
Hello Dolly X 25 IC

COT
Number off & Name-O-Rama

BOM
Where do we find our Significance?

I have been reading a book called the true measure of a man that was introduced to us by Byonce and God has really been using it to speak to me about where I find my significance.

Significance is the belief that your life makes a lasting difference.

There is a Theory proposed in the book the men find their significance in how the most important person in his life sees him. I think that often it is easy for men to get that confused.

What do you think would happen if Christ were the most important person in our life. What if Christ were the audience that we wanted to please most? It would truly transform our lives because Jesus understands we are each of incredible value. We are of infinite worth to him. He loves us with everlasting love.

Ephesians 2:10 For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.

Making Changes

THE SCENE
79 degrees and hot

WELCOME AND DISCLAIMER

THE THANG
COP
Side Straddle Hops IC x 15
Toy Soldiers IC x 15
Merkins OYO x 10
Prisoner Squats IC x 10
Baby Arm Circles IC X 10 and Reverse

When Burpees Become Easy
Everyone grabs 2 coupons (pavers)
Mosey to hill heading towards the Asylum from AO

11’s with Man Makers (pushup then row each paver) at the Bottom of the Hill and Burpees at the top

Mosey through field to shade

Pyramid
5- Diamond Merkins
10- Wide Leg Hop from Stationary Position
15- Curls w/ Pavers
20- Pickle Pounders
25- Mountain Climbers

Rinse and Repeat 3 times

Mosey to field and partner up
DORA
50 shoulder press w/ pavers while parter runs through field to top of the hill, the other partner does shoulder presses

Recover

COT
Number off and Name-O-Rama

Great to see Pablo and Shakespeare back out with us!

BOM
To have an impact, to show love, to teach someone we must first desire to change ourselves daily. Four ways to grow:

  1. Physically (F3, Eating Healthy etc.)
  2. Intellectually (reading, continuing education classes)
  3. Spiritually (praying, reading scripture)
  4. Socially (having community, 2nd F)

MOLESKIN
The PAX really pushed it today and it was a hot one. After this workout it is a necessity to bring water on these hot afternoons. There was some great mumble chatter throughout the workout and after the 11s everyone was talking about how they were looking forward to doing burpees. With a PAX of 8, it makes it easy to hold each other accountable during the workout and encourage one another to push through it. It felt like we were being attacked by sweat it was so hot and humid.

DP Mini Seabiscuit

THE SCENE
57 and cloudy

Welcome and Disclaimer

THE THANG

COP
Side Straddle Hops x 20 IC
Baby arm circles x 10 IC (forward and backwards)
Imperial Walkers x 20 IC
Hillbillies x 20 (imperial walkers using same side arm and leg)
Mosey to the hockey rink

Building Blocks
Pick a battle buddy
5 Stations:
– Reverse Lunges x 5 each leg
– Squat Jumps x 5
– Merkins x 5
– Big Boy Sit-ups
– Reverse Pickle Pounders

R1: Stations x 5, one lap around park (0.35 mi)
R2: Stations x 10, one lap around park
R3: Stations x 15, one lap around park
R4: Stations x 10, one lap around park
R5: Stations x 5, one lap around park

Plank it up

Abs
Ab cycle:
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 OYO
Hold feet 6 inches off ground
Box Cutters x 20 IC
Pickle Squashers x 30 seconds (thanks Junk)
Pickle Pounders x 20 IC

COT

Count off and Name-o-Rama

BOM

Pledge of Allegiance

Don’t wish away the days.  Was reminded yesterday how quickly time passes as I sat through my 5th graders graduation. Seems like just yesterday that he was two.

Cherish the moments in life you have. Don’t look back and wish you had done more.

Hump Day!

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

Welcome and Disclaimer

THE THANG
COP
Squats x15
Pickle Pounders x10 just for Pickle!
Ratchett Effect x30 front and x30 sideways
Monkey Humpers x20 OYO (Crowd Pleasers)

Line Up at the end of the parking lot and partner up!

Super 21
1 BBS, run to the other side, Merkin.  Add one rep each round to 21. Total reps = 231 of each.

MOSEY to the Pavilion for Bring me up Sally Challenge

Sally Challenge
While Partner 1 does Bench pull ups to the song
Partner 2 wall sits encouraging his partner
Both partners ended up toasted!

With only one minute left, we had to get some Dolly’s in!

Abs
Dolly x10 IC
Iron Cross on the 10 count by Edit
Finished with “Never Cross Dolly” x 10. (IRON cross while doing Dolly)

COT
Number off and Name-o-rama

BOM
Loving F3 and the F3 Knoxville Pax with what they bring to the table each day we meet. Being committed, being intentional, being authentic, holding plans loosely ,etc..ALL comes back to “Chasing the Lion”

Desert Storm

THE SCENE
77 and Sunny

WELCOME AND DISCLAIMER

THE THANG
COP
Side Straddle Hops IC x 15
Imperial Walkers IC x 15
Burpees OYO x 10
Baby Arm Circles IC X 10 and Reverse
Squats IC x 15

Desert Storm
Everyone grabs 50lb sand bag and mosey to Cardiac Hill (1/4 mile,straight up)
4 Laps up and down while carrying sand bag (as the crow flies)
25 pushups at the top of each lap for a total of 100
When finished with 4th lap stay at the top

Mosey on trail with sand bag almost a half mile to Everest

15 Burpees OYO at bottom of Everest

Run/Walk/Get up it however you over Everest and return to AO

COT
Number off and Name-O-Rama

BOM
1 John 2:15-17
Don’t love the world’s ways. Don’t love the world’s goods. Love of the world squeezes out love for the Father. Practically everything that goes on in the world—wanting your own way, wanting everything for yourself, wanting to appear important—has nothing to do with the Father. It just isolates you from him. The world and all its wanting, wanting, wanting is on the way out—but whoever does what God wants is set for eternity.

 

MOLESKIN
The PAX really pushed it today carrying around the 50lb sandbags. There will be some sore shoulders in the morning with all the mumblechatter/complaining (cough cough Edit) we heard during the workout. It is always good to hear questions like, “are you serious?” while giving instructions for the next exercise. This just means we are doing it right and all the PAX from the workout today would agree that we pushed ourselves hard to make ourselves better.