F3 Knoxville

Tag: Landline

Mini Murph

THE SCENE – 50s and clear

F3 Welcome and Disclaimer

THE THANG
COP
Run in place for 1 minute
Side straddle hop
Run in place for 1 minute
Cherry pickers
Run in place for 1 minute
High knees

Mosey to boat parking

Mini-Murph
Run 2 laps and up to pavilion
50 pull-ups (modify with 5 sec hangs or table pull-ups)
100 push-ups (modify on knees)
150 squats
Run 2 laps

Mosey back to SP

MARY
Abs by Ratchet

COT
Count off and Name-o-Rama

BOM
Sacrifice

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

The ultimate sacrifice was provided through Jesus Christ’s death for our sins on the cross.  Our daily sacrifice comes through denying our selfishness. Search for moments today that you can intentionally deny your self through sacrifice to others.

Everything but the Kitchen Sink!

THE SCENE 63 and bright moon shining!

F3 Welcome & Disclaimer

THE THANG
COP
Disclaimer while doing SSH, not time to waste, lets work!

Mosey to the boat

11’s on the Run
Every other light pole, 10 BBS and 1 burpee until 1 BBS and 10 burpees

Mosey to the pavilion!

Pull ups
4 sets of pull ups 5 reps each working on form
BBS x20 between pull up sets

Mosey inside tennis court (Indian Run)

Bear’s Play Tennis?!
Bear crawl across tennis court, lunge down the sides, bear crawl back across

Mosey to the track

Mosey Lap
1 lap (1/3 of a mile) slow jog, on the hope, sprint as far as you can, cool down job to complete the lap. At the end of the lap, do 20 BBS and 20 merkins, repeating until everyone is done

Mosey back to the tennis court

Chumbaburpees
Finish up with Chumbaburpees until time was up, great way to cash out!

2.6 miles, burpees, merkins, BBS, SSH, sprinting, moseys, hills, pull ups, we did it all!

COT
Number off and Name O Rama: 21 PAX

BOM
Chase the Lion! A friends dad just passed and with death, it always make me reflect on life and how good life is and to live each day as it was your last. Loved being with my F3 brothers this morning, thank you!

The OCHO

THE SCENE
68 degrees and clear

Welcome and disclaimer

THE THANG
COP
Mosey around bathrooms (On return 1/2 way high knees,1/2 karaoke)
8 baby arm circles IC
8 Michael phelps IC
8 side straddle hops IC
8 burpees OYO
8 BB sit ups IC
8 squats w/jump IC
8 Carolina dry docs IC

Mosey to rock pile: get mod heavy rock
8 (3x) arm curls IC
8 (3x) shoulder press IC
8 lunges out with rock, 8 back IC

Mosey to hill w/ rock overhead

8 Americans
8 BB sit-ups w/rock
Up hill w/rock
8 Rocky Balboas w/rock
8 arm curls w/rock
(Rinse and Repeat x8)

8 Americans/8 squats w/rock

Mosey to AO field w/rock

All together:
8 one handed rock throws alternating arms across field
(8 down, 8 back)

Mosey to rock pile w/ rock above head

Mosey to Tennis courts
8 line touches

Mosey back to AO

8 BB sit ups
8 american hammers 3 count
8 lance Armstrongs 3 count
8 flutter kicks 3 count

Audible- @Proton
Mosey to road
10 burpees
20 Mericans
50 squats

COT
Number off & Name O Rama

BOM
The New Testament mentions “One Another” 59 times It specifically says “love one another” 15 separate times.
John 13:34 says
“So now I am giving you a new commandment: Love each other. Just as I have loved you, you should love each other. Your love for one another will prove to the world that you are my disciples.””

So who is Jesus talking about when he says “one another”? Christians? Jews?…..Everyone.
It’s easy to love family, friends, F3 brothers. It’s not easy loving everyone. Are we lovable? Not always. We have sin in our hearts we are going to disappoint.
Jesus loved us….warts and all.  Lets love on the unloveable.

ELEVENSIES

THE SCENE 66 and clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x 11 IC
Power T toe touches x11 IC
Sumo Squats x11 IC
Oblique Claps x 11 IC
LBACs x11 IC

Mosey to the trail of tears

ELEVENSIES
11 circuits
Power T LBCs
Run the field
Dry docks
Run Back

Mosey to the coupon pile

11 curls
11 presses
11 dips
11 times

COT
Count-a-rama and Name-a-rama

BOM
I was in the stadium two years ago that the first checkerboard game one Florida looks so awful against Tennessee. I was into thousands and thousands of fans screen their lungs out for 3 1/2 quarters. It was deafening and, frankly, impressive. Even as a Gator fan I was proud of these fans pouring their hearts out for their team. I wanted so desperately for their team to win and were excited to the point of near madness at the possibility of winning after losing 9 straight.

Then, the fourth quarter came and Jalon Tabor had a strip sack, recovered the fumble and a touchdown was scored by a back up quarterback in the ensuing drive.

The place went silent as the grave. All of those screaming fans didn’t make a sound. I was stunned. How can so many people, so excited and so sold out, have lost faith so quickly. I realized later in that stadium there were many, many fans but very few believers. Everyone hoped they would win, but they truly believed they could not. Even though we were still losing my relaxed. I knew that the fans didn’t believe they could win and therefore the boys on the field would believe the same. It actually saddened me.

This morning, I talked to the man about not being fans but rather being believers. In family, as we lead our teams at work, and most importantly with God. Belief is not simply hoping. Belief = faith + action. Be a believer, not just a fan

MOLESKIN
I laid the gator talk on the thick today…trying to get a rise out of the PAX. The men handled it well, there was good mumble chatter and excellent intensity. They worked their tails off and we had a great time together. Looking forward to the game this weekend.

Touring the Dog Pound

THE SCENE 60s and clear

F3 Welcome and Disclaimer

THE THANG
COP
* Run in place for 1 minute
* Side straddle hop
* Run in place for 1 minute
* Cherry pickers
* Run in place for 1 minute
* High knees + butt kicks
* Run in place for 1 minute
* Walking lunge
* Run in place for 1 minute
* Crossing toe touches

The Tour
Mosey
Incline Merkins x 20
Dips x20
Decline Merkins x10

Mosey
Crab crawl back up hill (now called Kory Hill)
American hammer x20 at top of hill
Rinse and repeat x2

Mosey to bottom of Matterhorn
Squats x20
Reverse lunges x10 each leg

Mosey
Incline Merkins x20
Dips x20
Decline Merkins x10

Mosey to outhouse
Box jumps x10
Calf Raises x10

Mosey back to Tennis Courts
Wind sprints (each doubles line) x2
30 seconds between

Mosey back to AO

Abs
AB circuit:
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 cross pattern x20 IC
LBC x20 IC

COT
Count off and Name-o-Rama

BOM
“Ships don’t sink because of the water around them.  Ships sink because of the water that gets in them. So don’t let what happens around you get inside and weigh you down” – Unknown

It’s far too easy to allow the circumstances to define who we are and what we believe.  These circumstances can waddle away at our person moving us further and further away from our Father.  We need to continually pivot ourselves toward the Father through study, prayer and reflection to ensure our goal is to glorify God.

Do not love the world or the things in the world.  If anyone loves the world, the love of the Father is not in him – 1 John 2:15