F3 Knoxville

Tag: I-Beam

Traversing Little Everest

THE SCENE
70’s, rain and stormy

Welcome and Disclaimer

THE THANG
COP
SSH x15 IC
Toy soldiers x 15 IC
Standing Mtn climbers x 15 IC
Baby arm circles, forward and back, x 15 IC

Mosey to base of Little Everest

Little Everest
5 burpees at bottom of Everest
Climb Everest
20 BBS at summit of Everest
Sprint to middle light pole
20 squats
Backwards run to corner light pole
20 merkins
Run back to bottom of Everest for 1 complete traverse of Everest
Rinse and Repeat

Mosey to rock pile

Rock Pile
25 curls
25 bent over rows
25 reverse flies
Rinse and Repeat

Abs
20 box cutters
25 multiple tempo-flutter kicks
Boat and Canoe

COT
Number off and Name-A-Rama

 

BOM
Pray more today than yesterday
Laugh more today than yesterday
Work harder today than yesterday
Do that and today will be a good day.

MOLESKIN
13 brave souls ventured out in stormy and rainy weather.  The PAX brought great mubblechatter and worked hard traversing Everest

Cindy Visits the Dog Pound

THE SCENE
81 and Light Storm

Welcome and Disclaimer

THE THANG
COP
With arms extended at shoulder level:
Rockettes x 15 IC
Side Lunges x 20 IC
Copperhead Squats x15 IC
Big Arm Cir FWD & BWD x10 IC

Mosey up the Great Hill, Hook a right and head to the Pavilion.

As soon as we got there Cindy (in all her glory) was waiting to meet us and meet us she did!

Cindy
20 minute AMRAP
5 Pull-ups
10 Merkins
15 Air Squats

3 Sets of 25 Picnic Table Dips OYO

Recovery Indian Mosey back to the AO

Ratchet led us through a Dog# favorite “Shoulder Blasters” with a new set!

Abs
BoxCutters (Woodshack)
LBC’s

COT
Number off and Name-A-Rama

BOM
Perspective. It’s one of the most valuable things we can earn! Live in EVERY moment. This can only happen if we REJECT PASSIVITY!

MOLESKIN
You’ll never forget your first date with Cindy. She’s a great test to see where you are physically. And just like anything of value in this world, you get out what you put in. The PAX really pushed themselves today and earned their sweat! And Yes, we work out in the rain!

Hilleleven

THE SCENE
64 and breezy

Welcome and Disclaimer

THE THANG

COP
SSH IC x 20
Baby Arm Circles IC x 10 each way
Chinooks IC x 10 each way
Imperial Walkers IC x 20

Mosey to boat parking

Eleven’s
Elevens up grass hill
Merkin at bottom, squat jumps at top
Merkins until everyone is finished

Suicides
15 Merkins after each
15 minutes worth

Mosey back to parking lot the long way

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 IC
Hold feet 6 inches off ground

Ring of Fire – 10 Merkins, 9 Merkins

Turtle Reaches x 20 IC

American Hammer x 20 IC

COT

Count off and Name-o-Rama

BOM
Hatred is all around us. Search your heart and rid yourself of any hatred you have. Give it up to he Lord

Romans 15:5-6
“May the God of endurance and encouragement grant you to live in such harmony with one another, in accord with Christ Jesus, that together you may with one voice glorify the God and Father of our

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!