F3 Knoxville

Tag: Mayberry

Wait?!? I have shoulders?

The Scene:
72 degrees and muggy as all get out

Welcome & Disclaimer

Warm up:
SSHx20
10 Merkins
5 burpees
10 toe touches each leg
5 slow cherry pickers

The Thang:
Mosey to the dugout stands
10 box jumps, 10 burpees
10 box jumps, 10 decline merkins
10 box jumps, 10 diamond merks
10 box jumps, 10 plank jacks
Repeat till six finishes

bear crawl up hill to the goal line. Run to opposite goalline doing a forward roll every line (6)

And then…
Round 1: At goal line-2 burpees increasing by 1 at every cone (7) Sprint back to goalline each time.
Round 2: 2 squats increasing by 2
Round 3 Mericans AND box cutters starting with 2 increasing by 2
Bear crawl back to Goalline then run field back and forth or join 6 at his exercises till he finishes

Mosey to the playground.
Hangman: hang from bars with elbows bent. Till all fall down. Once you fall, do burpees till last one is left x2
5 pull ups

At hill:
Bear crawl up, 10 Dry Docks, squat walk down
Bernie sanders up, 10 DD, bear crawl down forward
Hop up hill and 10 DD then plank till 6

Mosey back to Field.

Divide into two teams.
While team member sprints to other midline, team does Merkins till their turn. Once all team members get to midline, repeat with BBS. Once all the team gets to goalline, all sprint to other goalline for the win.

Around the clock:
Plank circles around cone doing merkins at each rotation.
Repeat with burpees at each quarter

Mosey to AO.

Mary:
Flutter kicks
Elevators
V holds
American hammers

Count off and name o Rama

BOM:
Vengeance
This past week, I had someone treat me unfairly, and I was pretty upset about it. My mind raced with ways I could get back at them and give them a taste of their own medicine. I didn’t, I wanted to but I didn’t.

Beloved, never avenge yourselves, but leave it to the wrath of God, for it is written, “Vengeance is mine, I will repay, says the Lord.” (Romans 12:19)

The promise that frees us from an unforgiving, bitter, vengeful spirit is the promise that God will settle our accounts. He will do it more justly and more thoroughly than we ever could. Therefore, we can back off and leave room for God to work.

Moleskin: great work by the PAX this morning in the heavy humidity. We were all literally wringing out our shirts afterwards.

#Let’s Get Rocked!

The Scene – 65 degreesish

F3 Welcome & Disclaimer

Warm-O-Rama
Merkins 4ct IC x 10
Some of This/Some of That
Tempo Squat IC x 10
SSH IC x 25

(Ascending Burpees – Start with 1 and add one between every exercise.

The Thang
Pick up a couple of handheld Pee Rock’s or full on boulders (Ratchet)
Indian Run to Kory Hill & Grab a Battle Buddy

Circuit 1 – 5 min
Partner A – High Rows
Partner B – Runs Hill and performs 10 Manmakers run back and switch w/ partner

(Continuing Ascending Burpees)

Circuit 2
Partner A – Overhead Presses
Partner B – Runs Hill & performs 15 Squats – switch w/ partner

Circuit 3
Partner A – Squat Jumps
Partner B – Smurf Jacks x20

Indian Run to base of Matterhorn – Cont. Burpees
Indian Run back to AO – Pax took the opportunity to Indian Run Drag Race back

Mosey to Tennis Court
Descending Burpees then Wall Crawl (10 Burpees – Wall Crawl, 9 Burpees – Wall Crawl, etc.)

Saved by the Bell

COT
Count-Off & Name-O-Rama

BOM
GRIT is persevering over difficulties for an extended amount of time. GRIT is when Purpose meets action. Every #HIM out here has GRIT and we need to remember how far we’ve come before getting lost in constant improvement.

Moleskin
Challenging workout today, loved to see the PAX audible their own Drag Race Indian Run back to the AO.

Ocho Hombres

The Scene: 72 and humid

F3 Welcome & Disclaimer

Warm-O-Rama:
200 Jump Rope
Squat 15x IC
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins 15x OYO
200 Jump Rope

The THANG:
AMRAP
Outhouse Run & Back
21 AM Kettlebell Swings
21 SOTS Press (PVC)
21 ‘Merkins
4 Bag Toss
21 Weighted Squats
21 AM Kettlebell Swings
21 OH Squat (PVC)

Count-off and Name-O-Rama

Word: – excerpt from DREDD post in February 2017
Maintenance Is Deceleration

*Movement is the action taken in furtherance of purpose

*Momentum is the sustained Movement that results from Acceleration

*Deceleration is the loss of Momentum

A man is either Accelerating or Decelerating in all of his endeavors and relationships, particularly with his wife. There is no other in-between state of nature as such as “maintenance”. If you think you are maintaining, you are actually Decelerating because there is no Status Quo . That is the myth of the plateau. Thus, the Q never thinks of maintaining his marriage. He always focuses on Accelerating it.

Bears Playing Poker

The Scene: 60 and clear

Welcome and Disclaimer

THE THANG
COP –

SSH x21 IC
LBAC IC x11 forward, 10 backward
Little some o’ this/that x2
Imperial Walkers IC x21
Ballerinas (toe squats) x21 IC

Mosey to the trail and line up shortest to tallest.

Bearcrawl IC on a 4 count up the hill
Every 10 reps stop for 10 squats OYO

To the Casino (upper soccer field)

Blackjack – lineup on sideline
1 Merkin, run across the field, 20 LBC
2 Merkins, etc…
– after each set of Merkins, Squats til the 6 is up and then proceed across the field to LBC and back

Main Table (circle up at mid-field)
PAX alternates Al Gore and Plank
– one player at a time runs to sideline and hits (Merkins) however they wish (1-21)
-proceed around the circle
AUDIBLE: changed to two men at a time to keep up the pace

Double Down: back to the sideline for 11s
1 Merkin, run across, 10 squats, back
– this time oyo

Bearcrawl backwards down the hill to the softball field and mosey back to the AO

Mary –
American hammers x20
Mountain climbers x20

BOM
“But I say, walk by the Spirit, and you will not gratify the desires of the flesh. For the desires of the flesh are against the Spirit, and the desires of the Spirit are against the flesh, for these are opposed to each other, to keep you from doing the things you want to do.”
‭‭Galatians‬ ‭5:16-17‬ ‭ESV‬‬

The next few versus after this contain a list of products of the desires of the flesh. The things the tender stand out to us for things such as “sorcery” or “orgies.” Most of us do not participate in things like that and so it’s easy to glass of the rest of the list. However, “jealousy” and “fits of anger” should really be the ones that stand out to us on a list like this. Everyone of us has her own tendencies, but usually we know that we are satisfying the desires of the flesh when we do these things.

I don’t know exactly what completely walking by Spirit looks like, but I know where it starts. It starts with asking for the Spirit’s help in these situations and in life in general. Also, looking around at the men with whom we are in community and reflecting ourselves against them can be significantly helpful. Most frequently we are all dealing with the same issues and can learn from each other and hold ourselves to a standard together.

The men that came out today pushed themselves hard, but in so doing they also set an example for the man dragging behind them. This is no different in the spiritual life, although sometimes the roles are reversed.

Moleskin
This is a brutal workout, but the men attacked it was bigger and finished faster than expected. They were moans and groans with the double down, but the men rose to the challenge and push themselves hard. I am usually the last guy finishing in these long running workouts, and the same was true today…but the men made me proud to be a Q today!

Loop-de-Loop

The Scene: 64 and clear

F3 Intro and Disclaimer

Warm-O-Rama:

Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
ISO Squat x 15 IC

Tha-Thang:

Mosey to Baby Everest
Monkey Humpers ’til 6 arrives
Loop-d-loop up the hill
Monkey Humpers ’til 6 arrives
Loop-d-loop down the hill
Monkey Humpers ’til 6 arrives

Mosey to Tennis Courts
Quarter Pounder….with cheese please!
25 yard sprint, 25 merkins, back shuttle to the start, 10 burpees (the cheese)

50 yard sprint, 50 squats, back shuttle to start, 10 burpees

75 yard sprint, 75 MTN Climbers, back peddle to start, 10 burpees

100 yard sprint, 100 BBS, back shuttle to start, 10 burpees

Mosey back to AO

MARY:

Flutter Kick 20x

Hello Dolly 20x

Side Cruches 10x x2

WORD:

The difference between “Have To” and “Get To”? All in how you approach life…

Moleskin:

I loved being back in the PAX this week – really glad I got an open Q last minute.  Super stoked to meet the new FNGs and hope they ALL come back and get better together! -Ratchet