F3 Knoxville

Tag: Junk

Simple Plan

The Scene: 45 and clear

Welcome and Disclaimer

THE THANG
COP –

SSH x15 IC
Tempo Squats x10 IC
Cherry Pickers x10 IC
Little some o’ this/that

To the tennis court:

4 corners of pain – Indian Run Style
Run counterclockwise around the court until you get to an open station, then do that exercise until the person in the station behind you gets past you to the next open station. Continue for 25 minutes
Corner exercises 1) Merkins 2) Squats 3) Carolina Dry Docks 4) Pee Rock weighted sumo Squats

Mosey to the rock pile

Medium sized rock, curl-press-tri burnouts 15-14-13-(audible)-10-9…

Small rock – weighted shoulder blasters

Mosey back for some Mary
Hello Dolly x20 IC
LBC X100

BOM
Be confident in this, that he who began a good work in you will bring it to completion at the day of Jesus Christ.
‭‭Philippians‬ ‭1:6‬ ‭

You were selected before the foundation of the world to be who you are, where you are and with a purpose for which He designed you. Don’t grow weary in that.Look for what it is and come to that.

Moleskin
It’s tough to get better with just 4 guys, but we have it a great shot. The guys worked hard and none of us can lift our arms

2.0 Star Wars Q

  • Scene: sunny and hot

Welcome and Disclaimer 

Warm-o-rama

IC Imeperial Walkers

IC Han Solo Squats

IC SS droid hops

IC Boba Fett bends

The THANG

Speeder bike mosey alternating with

Down R2D2s

Jabba Merkins

Chewbacca crunches

Storm Trooper hangs

Vader chase, kids are “it”

Vader chase, dads are “it”  x2

Speeder bike mosey back to the starting point

Blaster Ball (formerly known as dodgeball)

BOMBS AWAY!!!  (Water balloon fight)

Name-o-rama

BOKids

God give us strength to do anything.  Even when times are tough or we are having a bad day God is always with us pushing us forward.  God watches over us and protects.

“I can do all things through Christ who gives me strength” Philippians 4:13

 

 

 

Omelette with Merlot

The Scene: 61 and clear with rain looming

F3 Welcome and Disclaimer

Warm-O-Rama
SSH 20x IC
Chinook x10 IC each direction
Michael Phelps x10 IC
Cherry Pickers x10 IC

Tha-THANG
Mosey to guardrail
Dips x20
Incline merkins x20
LBC x20
Side straddle hop til 6 is up

Mosey to bottom of Matterhorn
Ladder suicides
Run to second cone and back to cone 1
Run to third cone and back to cone 2
Repeat until you end at top

Burpees until 6 is up

Mosey to pavilion
Partner up for Dora
50 pull-ups
100 merkins
200 dips
5 merkin, 10 dips, 15 squat cycle til 6 is up

Mosey to top of Matterhorn

Ladder Suicide back down Matterhorn

Indian Run back to AO

MARY
Flutter kicks x20 IC
Hold feet 6 inches off ground
Hello Dolly’s x20 IC
Hold feet 6 inches off ground
Reverse crunches x10 OYO
Hold feet 6 inches off ground
BBS x20 IC
LBC x20 IC

COT
Count off and Name-o-Rama

BOM
This week has been eye opening for me with employee’s family members passing or having sudden major health issues. I’ve listened to me struggle with their emotions as they process through what is happening. I often take for granted my family. I pondered that yesterday as I went home from work.

Remember, life is short and death is looming for us all. Cherish those around you for you don’t know when your time is up.

Piece of Cake

The Scene: 52 degrees and beautiful

F3 Intro and Disclaimer

Warm-O-Rama

SSH x 16 IC
High Knees x 16 IC
Merkins x 16
Tempo Squats x 16 IC
BAC x 16 IC
Reverse BAC x 16 IC

Mosey to the Parking lot across from the AO

Tha THANG

Piece of Cake Doracides

Partner up. While one partner does the following exercises, the other partner runs suicides in the parking lot. When the first partner returns, the second partner begins running.

10- Burpees
20- Merkins
30- Star Jacks
40- Big Boy Sit Ups
50- Squats

Once the first set is done, start from the bottom and go back up to the top. If that is completed, the numbers switch and would look like this:

50- Burpees
40- Merkins
30- Star Jacks
20- Big Boy Sit Ups
10- Squats

Mosey to the Pavilion

Two sets of the following

Group 1

Pull Ups x 12
Triceps dips x 16
Reverse Lunges x 16

Group 2

Dirkins x 12
Calf Raises x 16
Narrow Squats x 20

Mosey to the AO

MARY
Flutter Kicks x 16 IC
Pacman x 20 on each side
LBC x 100 IC

WORD

Use your talents for God’s work. 1 Peter 4:10 says “Each one should use whatever gift he has received to serve others, faithfully administering God’s grace in it various forms”. When we take the talent and gifts that God provided us with to benefit others we are fulfilling God’s purpose for our lives. If we float through life and do not use these talents then we are disregarding God’s perfect will for our lives.

Circuit City

The-Scene: 63 degrees and sprinkling

F3 Welcome and Disclaimer

WARM-O-RAMA
Squat 4ct IC x 15
Merkin 4ct IC x 20
Imperial Walker IC x 15

THA-THANG
Mosey to the Rink w/ Brick or Pee Rock
Break up into groups of 3 – 1 at each end of the rink and 1 go between

Circuit 1:
Bobby Brick Hurley
GripRite Curls
Crossovers

10 Burpess OYO

Circuit 2:
Plie Goblet Squat
Brick Row
Farmer Carry (Street Side)

10 Burpees OYO

Circuit 3:
American Hammers
Caterpillar Burpees
Lunge & Press

Big 3’s (Bear Crawl, Back Peddle, Sprint) x 2

Mosey back to the AO

MARY
Banana Boat, Cherry Bombs c/o Flanders

Count off
Name-O-Rama

BOM
In Freed to lead a Sad Clown has 3 holes that need to be filled. First is Pogo 40 where a man loses 40 lbs, just to gain it back, to lose it again, and to gain it back. The Sifter has to do with loneliness. A man has is Legacy Friends from High School and College, goes on Man Dates and has some work friends. This is a problem because we lack accountability. An acquaintance will not tell you when you’re backsliding. The last is The Reacher. It’s about a man who drifts aimlessly without real purpose. The only way to have real purpose is for a man to abandon himself and faith in something that he cannot see.
As men it’s alway easier to help someone than it is to accept help. No matter what we’re going through, there is either someone who has gone through it, is going through it now, or will go through something similar. We have to remember that when we allow someone to help us, we’re also giving them the opportunity to help us.