F3 Knoxville

Tag: Mogul

Finish

The Scene: 59 degrees, light wind…

F3 Intro and Disclaimer

Warm-O-Rama

SSH x 10

Imperial Walkers x 10

BBAC x 10

The Thang:

DORAS-

100 Burpees

200 LBC

300 Merkins (as partners finish help other groups finish)

ESCALATORS-

10 Burpees

10 Burpees, 20 Squat Jumps

10 Burpees, 20 SJ, 30 Merkins

10 Burpees, 20 SJ, 30 Merkins, 40 Squats

 

11’s-

LBC/Flutter Kicks

Ab-O-Rama

Dealer’s Choice- Marge/Homer, American Hammers, Change the Dial….

The Share (BOM):

FINISH was the word of the day and the topic. Finishing strong takes passion, desire, guts. The PAX was encouraged to finish strong this day, this month… and encouraged that we are not a “finished” product. God is not done with us!

George Brown

F3 Welcome & Disclaimer

The Scene: near perfect conditions – 55 degrees, overcast

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Imperial Squat Walker X 10
  • Merkins X 20
  • Partner up: Wheel barrow across parking lot, 10 merkins every 3rd parking space, trade places and repeat the other direction

Mosey to Field Office

  • 5 Burpees OYO (on your own)

 

Mosey to Soccer Fields “Doug Brown’s” (Doug Brown was an NCAA Champion, Olympic Team Member at legendary Tennessee T&F coach,. One of his favorite workouts was endless quarters. This is modeled after his coaching regimen) – 6 laps around a single soccer field, sprint the straight, perform an exercise as instructed on the corner, recovery jog to next corner, sprint the straight, perform an exercise on the corner, recovery jog to next corner. Rinse and repeat. Exercises vary on each lap:

  • Lap 1: Sprint the straight, 20 Lunges, jog to corner, Sprint the straight, 20 Merkins, jog
  • Lap 2: Sprint the straight, Bear crawl, jog to corner, Sprint the straight, 20 squat jumps, jog
  • Lap 3: Sprint the straight, jog, sprint the straight, jog
  • PAX waits for everyone to catch up while in plank position
  • Lap 4: Sprint the straight, 20 Merkins, jog to corner, Crab walk, jog
  • Lap 5: Sprint the straight, 20 Squat Jumps, jog to corner, 5 Burpees, jog
  • PAX waits for everyone to catch up while in plank position
  • LAP 6: Sprint the straight, jog to corner, sprint the straight, jog

Mosey to Field Office

  • 5 Burpees OYO

Mosey to Pavilion – rotate with battle buddy

  • One man on endless dips, while the other does 10 pull ups, rotate

Mosey to AO for abs

  • Hello dollies X 20
  • Bicycles X 50
  • American Hammer on the 4 count: X 5

 

Matthew 4:19-20

Walking along the beach of Lake Galilee, Jesus saw two brothers: Simon (later called Peter) and Andrew. They were fishing, throwing their nets into the lake. It was their regular work. Jesus said to them, “Come with me. I’ll make a new kind of fisherman out of you. I’ll show you how to catch men and women instead of perch and bass.” They didn’t ask questions, but simply dropped their nets and followed.

The call to follow Jesus is a call to transformation. He does not leave us as He finds us. He leaves no area of our lives untouched: family relationships, friendships, our perspective on life, work, leadership and the world in which we live, all are fair game. Jesus doesn’t come to justify our current lives, He comes to call us to real life. Are you ready to trade in your life to find real life? Are you ready to follow Him?

One of the things that resonates with me, about F3, is the way I’ve been transformed by it – it creates more productivity in my day, encourages me, pushes me to be a leader and team player. Praying that we would all choose to lead where necessary in our lives, and follow as necessary.

In it for a Reason

F3 Welcome & Disclaimer

Warmup

  • SSH x25

  • Burpee Ring of Fire. Circle Up. Run in place. Each PAX takes turn calling “DOWN”. Pax Burpees. Progresses to next person.

  • Michael Phelps x 10

Set 1 – Dugout Hugout

Partner Up! Pax runs to Baseball Diamond.

  • Pax 1 – Pullups in Dugout
  • Pax 2 – 10 Burpees
  • Repeat until group hits 200 burpees

 

Set 3 – AbSprints on Parking Lot Hill

Partner Up!

  • Pax 1 – Sprint to Gate at Top of Hill

  • Pax 2 – Iron Cross. Flutter Kicks. BBS. (Only change when need to modify)

  • (Switch to Bear Crawl Up halfway through)

Set 2 – Pablo’s 11s

Pax runs to end of parking lot near ball field and lines up.

  • TOP: 10 Nipple Scraper Merkins

  • BOTTOM: 1 Never Cross Dollys

COT
  • Lesson in masculinity, courage and faith from Esther. Recognize you’re where you are “for such a time as this.” You’re in the job, family, time, body, community that you’re in for a reason. Live on purpose in light of that truth today.

Free to Lead

F3 Welcome & Disclaimer

5:30 COT

  • Side Straddle Hop x 20
  • Michael Phelps x 20
  • Speed Skaters X 20
  • Sky Hawk Merkin x 10
  • Two Laps around the lot

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into three groups and run to each station. Every time you pass the Flag Pole do 10 Burpees.

  • 20 Pull-Ups x 3 rounds
  • 20 Picnic Table Rows & 20 Mekins (reduce to 10 or 15 with 2 sec hold after first round). x 3 Rounds
  • 20 Wall Jumps or step up x 3 Rounds

Aiken Legs x 3           

  • Done in succession with no rest – 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Squats, 20 Reverse Lunges (10 each leg forward).
  • Crawl Bear up to the entrance
  • Repeat

Hill Runs

  • Bernie
    • 15 Merkins on the 4 count
  • Sprint
    • 10 Merkins on the 4 count
  • Devin Hester
    • 10 Merkins on the 4 count

Aborama

  • Hello Dolly x 25
  • Captain Thor x 20

“Told To Follow Freed to lead”

We are programed by the world to solve every problem and work it out on our own power.   This can be a frustrating endeavor  because many of life’s challenges are out of our control.  We can become distracted trying to see into the future and fail to lead in the areas of life that God has called us to because of the distraction.    God has simply calls us to follow him. He is in control and is in and before all things.   Proverbs 3:5-6 says Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. When we follow him and trust that his has our present and future in his hands we are freed to lead in the areas of like that he puts in front of us.   Let’s be men of impact that follow Christ and therefore are feed to lead.

What Goes Up Must Come Down

F3 Welcome & Disclaimer

5:30 COT

  • Windmill x 15
  • Imperial Squat Walkers X 20
  • Arm Circles x 25 each way
  • Peter Parker Push-ups
  • Burpo’s – 5

Mosey Lower Parking Lot and grab CMU’s – Partner up

Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:

Merkins and Curls

  • 30 Curls, Devin Hester 10 Rows
  • 25 Curls, Devin Hester 25 Rows
  • 20 Curls, Devin Hester 20 Rows
  • 15 Curls, Devin Hester, 25 Rows
  • 10 Curls, Devin Hester, 30 Rows

4 Corner Escalator – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats

  • 10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10. 

Aiken Legs    

  • Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

Aborama

  • Flutter Kicks x 30
  • Box Cutters

James 1:19 Know this, my beloved brothers: let every person be quick to listen, slow to speak, slow to anger;

  • Anger is an emotion created by God and although often directed in the wrong places is a Godly trait.
  • “Anger is energy aroused in defense of something good and related against something evil.   If you see someone oppressed and you don’t get angry you are not like God.”  
  • What am I Defending and what am I attacking?