F3 Knoxville

Tag: Mathlete

[clinton-otb] Tabata Stations

AO: clinton-otb
Q: Bail Bonds
PAX: Colonel (Alex Wallace), Mathlete, flyball, Michael Foster (30 Second Warning)
FNGs: 1 Michael Foster (30 Second Warning)
COUNT: 5
WARMUP:
10 Burpees or 15 Merkins
SSH
TN Rocking Chairs
10 Burpees or 15 Merkins
Cherry Pickers
Triple Threats
10 Burpees or 15 Merkins
Arm Circles, forward and backward
10 Burpees or 15 Merkins
Shoulder Taps
Monkey Humpers
10 Burpees or 15 Merkins

THE THANG:
Tabata timer, 1 minute work, 15 sec transition, 7 stations:
1. 15# Ball Slams
2. 35# KB Thrusters
3. 25# Dumbbell Curls
4. Alternating 15# KB Swings
5. 40# Dumbbell Goblet Squat
6. LBCs
7. Burpees or Merkins

MARY:
Slowsy Jog
Plank Hold

ANNOUNCEMENTS:
Forg3 1/24-26

COT:
In the spirit of resolutions, make a resolution to focus on vs.22-23 and to steer away, repenting of, anything we may struggle with in vs. 19-21. Let’s keep showing up to build discipline and resilience in the physical, mental, and spiritual aspects of our lives, as we lead as men.

Galatians 5:19-23 NLT

[19] When you follow the desires of your sinful nature, the results are very clear: sexual immorality, impurity, lustful pleasures, [20] idolatry, sorcery, hostility, quarreling, jealousy, outbursts of anger, selfish ambition, dissension, division, [21] envy, drunkenness, wild parties, and other sins like these. Let me tell you again, as I have before, that anyone living that sort of life will not inherit the Kingdom of God.

[22] But the Holy Spirit produces this kind of fruit in our lives: love, joy, peace, patience, kindness, goodness, faithfulness, [23] gentleness, and self-control. There is no law against these things!

CONCERT OF PAIN!!

AO: the-project
Q: Ocho
PAX: Biohack, Mathlete, Munge, Erector, Tom Tom
FNGs: None
COUNT: 6
WARMUP:
15 SSH
Stretch Shoulders
10 TEMPO Squats
Knoxville Cherry Pickers 5

THE THANG:
TODAY WE’RE ALL IN FOR A MUSICAL TREAT.
IT’S NOTHING BUT MUSIC.
WE’RE GOING TO PUT OURSELVES TO THE TEST WITH OCHO’S CONCERT OF PAIN.

I’LL PLAY A SONG, AND WE’LL ALL HAVE EXERCISES TO DO QUEUED UP TO SPECIFIC WORDS IN EACH SONG.
IN BETWEEN SONGS WE’LL TAKE A LAP AROUND THE HOUSE O PAIN.

To begin with we’re starting with an oldie…

ROXANNE (Legs)
Default position = low squat hold
Roxanne = Star Jump
Put on the Red Light = Full Squat Rep

Run a Lap

FLOWER (Plank)
Hold Plank
Bring Sally up (UP position)
Bring Sally down (down position)
Goal: Don’t get out of plank

Run a lap

GHOSTBUSTERS (Legs)
Do alternating lunges to beat
Ghostbusters gets a squat

Run a lap

HAPPY (Legs)
Two groups Hold Wall Squat on Two walls
Switch to Other Wall and Squat when you hear Happy

Run a lap

500 MILES (Plank & Legs)
Run in Mt Climbers
Every 500 – 5 pushups
Go back to Mt Climbers

Run a lap

TUBTHUMPING (Core)
On your 6.
Legs together pointed to the sky.
Knocked down = 6 inches
Up again = 90 degrees
Flutter Kick, Freddy Mercuries, or LBC

Run a lap

EVERYBODY GET UP (Legs)
“Everybody Get Up” = squat jump
“One two three four” = run in place
“Five will make you get down” = 4 LBCs

Verse = high knees or karate jacks

Run a lap

JOLENE (FULL BODY)
1 Burpee for every mention of that hussy Jolene’s name.

MARY:
No time…

ANNOUNCEMENTS:

COT:
When we’re pushing through a tough workout, the music can keep our minds off the burn or help us dig deeper. That’s the power of focus—what we set our minds on can either lift us or leave us stuck.

The same is true in life. The Apostle Paul encourages us in Philippians 4:8, saying, “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable—if there is any excellence, if there is anything worthy of praise, think about these things.”

When we choose to focus on what is good, honorable, and true, we build mental strength that spills over into every part of life. As C.S. Lewis said, “Aim at Heaven and you will get earth thrown in. Aim at earth and you will get neither.”

Whether it’s the next rep, the next song, or the next challenge in life, let’s fix our focus on what strengthens our souls.

[clinton-otb] Keeping Dry Under the Bridge

AO: clinton-otb
Q: Bail Bonds
PAX: Gmail, Biohack, Mathlete
FNGs: None
COUNT: 4
WARMUP:
SSH, TN Rocking Chairs, cherry pickers, Tempo squats, ti fighters

THE THANG:
1 min round tabata for 2 times through.

Station 1, CMU:
Thrusters
Merkin pull-through
Rows

Station 2:
Apolo Ono’s
Burnee
Side shuffle

Station 3, 35lb KB:
Swings
Tricep extensions
Curls

Station 4, 15 lb med ball:
Slams
Merkins on the ball
Throws

Station 5:
Burpees
Crunches
Shoulder taps

MARY:
None

ANNOUNCEMENTS:
Smokey Convergence 1/4
Forg3 1/24-1/26

COT:
Matt 22:37
Heart is your passions, desires
Soul is your breath of life, time with God
Mind is your intellect, your core beliefs

12 Pains of Christmas

AO: the-project
Q: Biohack
PAX: Munge, Ocho, Mathlete, Chicken Bone, Patch Adams, Flying Dutchman, Tom Tom, slappy, Biohack
FNGs: None
COUNT: 9
WARMUP:
12 reps of each:
-Projectivator
-Tempo Squats
-Tempo Merkins
-5 Cherry Pickers

THE THANG:
Mosey to the Y12 hill and do the following exercises, building up the first just like the song. After each set, run up and down the hill.

1. Burpee
2. Imperial Squalkers
3. Basilisks
4. Merkins
5. Big Boys
6. Lunges
7. Side straddle hops
8. Prone rows
9. Diamond merkins
10. Heels to heaven
11. Squats
12. Burpees

MARY:

ANNOUNCEMENTS:

COT:
Advent is a four-week season dedicated to reflective preparation for the arrival, “advent”, of Jesus www.christianity.com/wiki/holidays/the-christmas-bible-story-nativity-of-jesus-in-scripture.html at Christmas time as well and Christ’s expected return in the www.crosswalk.com/faith/bible-study/things-to-know-before-the-second-coming-of-christ.html. During this important event on the church calendar, each week of Advent focuses on a different theme – hope, peace, joy, and love. Christians from all denominations and backgrounds celebrate Advent in different ways but all focus on the anticipation of waiting for the arrival of Jesus.

“The celebration of Advent is possible only to those who are troubled in soul, who know themselves to be poor and imperfect, and who look forward to something greater to come.” ~ Dietrich Bonhoeffer

[clinton-otb] Ruck and 11s

AO: clinton-otb
Q: Bail Bonds
PAX: Colonel (Alex Wallace), Biohack, Mathlete
FNGs: None
COUNT: 4
WARMUP:
Get out of the heated vehicle.

THE THANG:
Ruck through Clinton.
Find a hill for 11s.
Squats at the top, merkins at the bottom.
Mosey down, Burnie up.

MARY:
None

ANNOUNCEMENTS:
RoCo Convergence 12/7
Smokey’s Convergence 1/4
Forg3 1/24 – 1/26

COT:
See attached pic.
Being a Godly man