F3 Knoxville

Tag: Laettner

CMUs, Sprints and Hills…

THE SCENE 74 and humid

F3 Welcome and Disclaimer

THE THANG
COP
Forward arm circles x10 IC
Reverse arm circles x10 IC
Michael Phelps x10 OYO
Leg swings x10 each leg OYO
Plank Complex IC
Merkins x 10 4ct IC

CMUs on baseline. Get a BattleBuddy

//BattleBuddy. 3 minutes per round.
1. Farmer carry down and back + Box jump on curb
2. Weighted lunge down and back + split lunge
3. Sprint down and back+ CMU SSH

x10 Carolina Dry Docks IC

Grab CMU and mosey to base of New Hill (Along the way: 20 LB sit ups OYO. 20 American Hammers OYO)

Base of the New Hill…it’s a torturous hill and deserving of a terrible name.

//BattleBuddy: 3 minutes per round
1. Run up hill + Merkins
2. Run up hill + BBSU

Mosey with CMU to base of Everest

 //Everest+Deconstructed Burpees:
10 squats
10 merkins
10 leg thrusts
10 Merkins
10 squats…Then sprint up Everest
Rinse/repeat. AMRAP: 3 minutes

Plank combos while you wait for those on Everst

Mosey with CMU to the flag (LBSU, flutter kicks, etc while you wait for everyone to mosey back)

COT
Number Off and Name O Rama

BOM
We were running a little behind so Elvis just prayed us out.

The Basics…

THE SCENE
72 and clear

Welcome and Disclaimer
THE THANG
COP (all IC)
Cherry Pickers x10
This Right Here x10 sec
That Right There x10 sec
BACF x10
BACR x10
Michael Phelps x10
Merkins x20

Mosey to coupon pile and grab two:

 

Coupon Work
Overhead press x20
Merkins x20
Chest Fly x20
Merkins x20
Alternating Curls x20
Merkins x20
Tricep Extensions x20
Merkins x20
Weighted Squats x20
Merkins x20
Return coupons

Indian run to concrete wall at parking spaces on middle road.

Wall Sit x60 sec

Mosey up stairs to top road, then down two hills. Grab a battle buddy

 

DORAs
Doras up both hills: Merkins x10 at top; 275 combined BBS at bottom.

Mosey back to AO

MARY (all IC)
Hello Dolly x20
Flutter Kick x20
Lance Armstrong x20
Mountain Climbers x20
Pickle Pounders x 20
Merkins x10 OYO

COT
Number off & Name-O-Rama

BOM
How can we help those around us? The people we know, that we don’t know, our families, people we see every day, people we’ve met for the first time: how can we lift them up? Well, just keep it simple, stupid and get back to the basics: encourage one another. Encourage in their struggles, in their strengths, hardships, celebrations. Something as small as “you’re doing a great job, keep it up” can make all the difference in someone’s day.

Support scripture: 1 Thessalonians 5:9-11; Hebrews 3:12,13

MOLESKIN
The 12 PAX brought plenty of chatter with them to start off their Friday morning. Encouragement throughout the workout was present and very needed as we all struggled thinking of a total of 275 BBS at the end! Welcome Snowden! Looks like rain later in the day, glad we beat it and got better together.

Burpee Hills – Your Own Worst Enemy

THE SCENE
73 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x30
Cross body arm swings
Duck Walk (4 up/4back)
Lunge Complex
Plank Complex
Merkins x10 regular
Merkins x10 wide
LBSU x20
Superman

Grab CMU and mosey to base of New Hill (which needs a name…maybe The Wall?)

Plank while we wait + x10 merkins OYO

Burpee Hills
Get a BattleBuddy
One person runs up hill while other does burpees
5 minutes. AMRAP

Mosey with CMU to base of Everest

Everest+Deconstructed Burpees
Sprint up Everest
When back at start do the following (Deconstructed Burpees)
– 10 squats
– 10 leg thrusts
– 10 Merkins
– 10 leg thrusts…then up.
Rinse/repeat. AMRAP: 5 minutes

Plank+merkins while we wait for everyone to descend after time was up then x20 LBS IC

Mosey with CMU to the flag.  Burpees while we wait for everyone to return

Sprints + Burpee Jumps
Get with BattleBuddy:
One person sprints the length of parking lot while other does jumps over CMU, doing a burpee on each side
3 minutes AMRAP

ABS
Core: reverse bridge x 20

COT
Count off and Name-o-Rama

BOM
We all carry a burden that keeps us from performing at our full potential.  Identify it, acknowledge it, and then release it to your father so that you may run the race set before you with passion and purpose!

MOLESKIN
The stars were glimmering in all their majesty this morning as I drove through the gates of splendor at the Asylum. The warm fuzzies quickly dissipated with the collision of my face to the famous East Tennessee Humidity. Even at 5am, it’ll knock your teeth out.

Just Keep Moving…

THE SCENE
64 and Clear

Welcome & Disclaimer

THE THANG
COP

  • SSH x 21 (In silent cadence in memory of Speedbump, his soccer number was 21)
  • Imperial Walkers x17 (IC)
  • Merkins x17 (IC)
  • Toy Soldiers x20 (IC)
  • Arm Circles Forward x17 (IC)
  • Arm Circles Backward x17 (IC)

Mosey to parking lot on other side of playground. Partner up in teams of 3

Full Body Sprints
2 men at Cone 1 and 1 man at Cone 2. One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone. Then man at Cone 2 runs to Cone 1 while other men do exercises. First man now runs to Cone 2. Rinse and repeat for 8 minutes.

Upper
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Wide Merkins / Dive Bombers

Mosey to street area between parking lots

Abs
Cone 1 = Big Boy Twists / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Mosey to the bottom of the hill near the parking lot

Lower
Cone 1 = Russian Dead Lifts / Lunges
Cone 2 = Narrow Squats / Reverse Lunges

Mosey to parking lot and circle up

Cash-Out
Partner up. Partner 1 does 10 burpees while Partner 2 holds plank. Switch.
Rinse and repeat 6x (Total burpees = 60).  Had to audible due to time.

COT
Number off and Name-O-Rama

BOM
Element of Authentic Manhood – Stewardship.
Matthew 25:14-30.  We are stewards of all we have, not owners.  Ownership implies that we are the center, stewardship reminds us that we have to give an account what we have been given.  Not just our resources and talents, but our relationships.

MOLESKIN
The PAX came ready to work and crushed it this morning.  Lot’s of good mummblechatter, great way to end the week and prep for the weekend!

Arm Burner

THE SCENE
47 and clear

Welcome and Disclaimer

THE THANG

COP
Side Straddle Hops x 20 IC
Big arm circles x 10 IC (forward and backwards)
Burpees x 5
Imperial Walkers x 20 IC
Mosey up the road to the pavilion

Upper Body – 4 rounds
ATM’s
Alternating shoulder taps x 10 IC
Tempo melons x 10 IC
Merkins x 10 IC
Dips x 20 IC
Abyss Merkins
One half on one bench, other half on other bench
Elevated feet dips x 20 IC

Mosey to boat parking

Ascending curb crawl
Start at 1 and finish at 13
Planks when complete

Mosey to rock pile

Bicep curls, shoulder press, tricep curls
Start at 1 each, progress to 7 and back down

Mosey back to parking lot

Abs
Ab cycle:
Flutter kicks x 10 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 ICe
Hold feet 6 inches off ground
Reverse crunches x 15 IC
Hold feet 6 inches off ground

COT
Count off and Name-o-Rama

BOM

Pledge of Allegiance

“For I do not understand my own actions. For I do not do what I want, but I do the very thing I hate.”
‭‭Romans‬ ‭7:15‬ ‭ESV‬‬

Daily reflection – reflect on the day’s events so you can identify areas in your life that need aligning

Prayer requests