F3 Knoxville

Tag: Malinois

Hwy 6…

THE SCENE 59 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH                           ICx20
Squats                       ICx20
Carolina DryDocks    ICx15

Mosey toward the Saturday AO for a modified Route 66 (called Hwy 6 this morning to honor our friends in College Station, TX)

Highway 6
PAX were instructed to run the length of 11 light poles, stopping at each light pole to perform increasing reps at each pole (1st pole = 1 rep; 2nd pole = 2 reps; rinse and repeat to the 11th pole)
1st circuit:          Burpees
2nd circuit:         Squats
3rd circuit:          Merkins
4th circuit:          Star jacks
5th circuit:          Carolina Dry Docks
6th circuit:          Mountain climbers

Audible called at 6:05 am for a plank sequence; followed by a set of merkins (ICx15)

Mosey back to the AO for a round of Mary:

MARY
Flutter kicks by P-nut                          ICx20
Leg raises led by Leonardo                 on command
American Hammer led by Barbie        ICx25
Runner’s stretch led by Elvis               on command

COT
Count-o-rama, Name-o-rama,

BOM
We all have folks in our lives that we owe a debt of thanks.  P-nut challenged the PAX to reach out to someone today and thank them for making a difference in their life.  Read Colossians 3:15

MOLESKIN
Great effort by all the PAX on a chilly Friday morning.

Keep Moving…

THE SCENE 58 and clear

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x30 IC
– Windmill Merkins x10 IC
– Narrow Squats x20 IC
– Arm Circles Forward x15 IC
– Arm Circles Backward x15 IC
– Imperial Walkers x15 IC

Mosey to bottom of hill between the parking lot and the baseball field

Strength Sprints
Starting at the bottom of the hill…
– 20 Prisoner Squats
– Run to top of hill, do x15 4ct Mountain Climbers
– Burpee broad jump to the first cone, do x15 CMU Presses
– Alligator Crawl to second cone, do x15 Diamond Merkins
– Lunge to third cone, do x10 Jump Squats
– Run back to start

Rinse and repeat, AMRAP in 10 min

Mosey to pavilion and grab a Battle Buddy

Bench Work
3 Rounds, each round 2.5 min with 30 second break between rounds.  Battle Buddy 1 performs Exercise 1 while Battle Buddy 2 performs Exercise 2, then switch.  Rinse and repeat until time runs out.
– Rd 1: Exercise 1 = Step Ups x15/leg; Exercise 2 = Bench Dips
– Rd 2: Exercise 1 = Bulgarian Split Squats x10/leg; Exercise 2 = Let Me Ups
– Rd 3: Exercise 2 = Side Step Ups x10/leg; Exercise 2 = Decline Carolina Dry Docks

Mosey to bottom of hill near parking lot

Hill Sprints
At the bottom x10 Superman Swims
At the top x10 Jump Squats

Rinse and repeat x4

Mosey to SP and circle up for MARY

MARY
Flutter Kicks x25 IC on 4ct
Side Crunches x25 IC each side
BBS x30 OYO
Hello Dollys – x25

COT
Number off and Name-O-Rama

BOM
“I have two types of problems, urgent and important.  Urgent are never important, and important are never urgent.” – Dwight Eisenhower

“Put first things first and we get second things thrown in: put second things first and we lose both first and second things.” – C. S. Lewis

“But seek first the kingdom of God and his righteousness, and all these things will be added to you.” – Jesus (Matthew 6:33)

Points to reflect on:
1.) Are you clear on what things are “important” and what things are “urgent” in your life?
2.) Where are you sacrificing the “important” for the “urgent?”

MOLESKIN
Another beautiful East Tennessee fall morning!  The PAX was quite but determined this morning.  We kept moving, worked hard and got better.  Can’t get much better than that!

Manic Monday

THE SCENE 70 and clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop x 20
The Gator
Michael Phelps
Carolina Dry-dock x 15 (4 count)
Ground touch squats x 15

Mosey to stairs

Bunny Hill
Bunny hop up stairs x 5
Calf raises—-left foot x 30, right foot x 30, both feet x 30.

Mosey to dugout

Bat Cave
Pull-ups x 10
Ground touch squats x 10.

Mosey to pavilion break into 2 groups

Super Sets
Group 1 pull-ups under picnic table while group 2 does wall seat for 30 seconds, then groups switch.

Mosey to hill next to cardiac behind baseball outfield

11’s
10 merkins on top and 1 ground touch squat at bottom

Mossey to cardiac

13 Light Posts
5 burpees at each post; run forward to first post, then backwards to next and continue alternating—-total 65 burpees. At top of cardiac abs until all are on top of hill. Then derkins on benches to failure x2.

Mossey to top of hill above AO, crisscross under and through chained posts to bottom of hill.

MARY
Hello Dolly’s x 50 (4 count)

COT
Number off and Name-O-Rama

BOM
I am reading a book called “14 Habits of Highly Effective Disciples”. The first habit is Bible study. We will not become strong and mature Christians by accident. We must have a disciplined study of the Bible to know God’s will and allow the Holy Spirit to work in our lives. We must do our part and meet God halfway——just like our fitness, we will not become fit without showing up to the workouts. The second habit is Confession. When we sin, we must ask for forgiveness to restore fellowship with God. It is important to understand the difference between relationship and fellowship. Once we become a Christian and slave of Jesus Christ, we are sons of God. Jesus died for our past, present and future sins. Our relationship is secure—-that will never change. Fellowship on the other hand, is broken when we sin. We must ask for forgiveness to restore the lost fellowship with God. 1 John 1:9” If we confess our sins, He is faithful and just and will forgive our sins and purify us from all unrighteousness”—–this is one of the great promises of the Bible. There are sins of Commission and sins of Omission. Several years ago I was given a tool which presents scripture and questions to reveal sin in your life. I challenged to PAX to take 30 minutes sometime this week to go through these scriptures and questions and allow the Holy Spirit to convict them of sin so that they may confess sins and restore complete fellowship with God. It humbles me every time I use this tool to confess my many sins to our great God, who loves us with great passion and wants complete fellowship with us.

Friday Doras

THE SCENE 67 and clear

F3 Welcome and Disclaimer

THE THANG
COP
Michael Phelps x10 IC
Moroccan Nightclub x10 IC
Imperial Walkers x20 IC
Plank Complex
Merkins x20 IC
BBS Ups x30 IC

Mosey to coupon pile. Pick your poison – 1 CMU or 2 bricks.

Dora up Hill
Merkins x100
LB Situps x200
Squats x300

ATMs
Alternating Shoulder Touches x5 IC (4-count)
Tempo Merkins x5 IC (down on the 1-2-3, up on 4)
Merkins x5 OYO (fast + FROM)
Mountain Climbers x20 IC

Dora Up Hill
Derkin (feet on CMU) x100
Sun Dials x200
Rev. Lunge x300

Modified and cut it short to move on…

Mosey to playground.

With your BattleBuddy
100 shoulder press with CMU (P1 does 10 while P2 does dips on the curb. Switch every 10 shoulder press.)

COT
Number off and Name O Rama

BOM
YHC was in a mental funk this week that bled into the Q, but the PAX pushed hard and showed a lot of grace when I forgot things like “how to count to four” or that we didn’t name the FNGs. Twas a good reminder that we’re in this together. We push each other. We support each other. F3 Knoxville is doing good things.

Weigels comment at the start of the workout hit a good nerve, “Elvis, man. Seems like you’re only showing up with you’re on Q.” A keen observation. I knew September was going to be a busy month. So, I intentionally signed up to Q a couple times, knowing it would be a way to hold myself accountable. Maybe that’s not the best way to go about it, but it’s been a good MO for me this month.

Tour Through The Pyramids…

THE SCENE 69 and clear

F3 Welcome & Disclaimer

THE THANG
COP
SSH x 32 (IC)
Windmill Merkins x10 (IC)
Arm Circles Forward x12 (IC)
Arm Circles Backward x12 (IC)
Imperial Walkers x16 (IC)
Mosey 1 lap around parking lot

Mosey to coupon pile and everyone grab 2 then line up at the edge of parking lot.

Pyramid 1
Do the following exercises in 5 rounds:
R1 = 10x each of Narrow Squats, Bent-Over Flyes, Side Lunges, Standing Flyes, Reverse Lunges
R2 = 15x each of Narrow Squats, Bent-Over Flyes, Side Lunges, Standing Flyes
R3 = 20x each of Narrow Squats, Bent-Over Flyes, Side Lunges
R4 = 25x each of Narrow Squats, Bent-Over Flyes,
R5 = 30x each of Narrow Squats

Partner up with a battle buddy and head to back to parking lot.

 

Pyramid 2
Battle Buddies alternate between running and planking
1st person runs to first cone – x5 Diamond Merkins, runs back (2nd holds plank)
2nd person runs to first cone – x5 Diamond Merkins, runs back (1st holds plank)
1st person run to runs to second cone – x5 Carolina Dry Docks, runs back (2nd holds plank)
2nd person runs to second cone – x5 Carolina Dry Docks, runs back (1st holds plank)

Rinse and repeat following the rep sequence– x5, x10, x15, x10, x5

Mosey to play area

MARY
Flutter Kicks x40 4ct IC
Freddie Mercury x30 IC
Side Crunches x25 each side IC

Mosey back to start point.

ATMs
As one PAX…in cadence…with hutspah!  IC

COT
Number Off and Name-O-Rama

BOM
“Success is peace of mind, which is a direct result of self-satisfaction in knowing you made the effort to do your best to become the best that you are capable of becoming.” – Coach John Wooden

A good life is built one block at a time.  It takes effort and intentionality.  HIMs understand that their lives are not their own, that they get better in order to give more to those the love and live with.  Coach Wooden’s definition of success is appropriate for every area of life…physical, mental, emotional and spiritual.  Each F3 workout is a microcosm of life.  Take what you learned this morning, keep pushing and give it away!

MOLESKIN
The PAX pushed hard this morning!  It is an incredible experience to line up each morning with men who are ready to reach past their limits to get better and make sure their brothers are doing the same.  Prayer time at the end was especially good.  Praying for needs and hearing praise reports was inspiring for YHC.  Can’t wait to get back out there and do it again!