F3 Knoxville

Tag: Mogul

Five Balls

THE SCENE: 39 degrees and raining

F3 WELCOME AND DISCLAIMER

WARM-O-RAMA

  1. Standing Arm Circles with Abs squeezed Fish hook to spine ..take deep breath shoulder rolls baby arm circle or shrug circle
  2. Reverse
  3. Cherry pickers
  4. Rockettes
  5. Legs wide arms open and close doors
  6. Wide reach wide stance touch left hand to right foot then swing back
  7. Presentation squat lunge with left leg forward hands to head and twist

Side Straddle hop
15x IC
Lean over walk out to 2 merkins walk back up to side Straddle hops to cross Straddle hops
Right left juke hops to butt kicks with hands getting kicked by heels
To high knees

THE THANG
Battle buddy Indian run in 2 columns for loop
– Mosey to pavilion
Divide into four groups of battle buddies
60 second H.I.I.T intervals
Round 1
– Chair lunges
– Box jump Burpees
– Jumping lunges to crisscross jacks
– Pistol squat or bench squat
– Mountain climbers
– Decline Merkins
– Wall squat
– Merkins

Sprint all the way past AO up the hill touch gate and come back
Round 2
– Leg lifters on bench
– Jugglers jumping jacks (Knee, knee, ankle, ankle)
– Lateral side hops while standing
– Lateral side hops while planked
– Rotating pickle pounding plank
– Reverse plank pounders
– Elevated side plank on bench
– Burpees

Back To AO

COUNT OFF
NAME-O-RAMA

BOM
“Imagine life as a game in which you are juggling some five balls in the air. You name them—work, family, health, friends and spirit…and you’re keeping all of these in the air. You will soon understand that work is a rubber ball. If you drop it, it will bounce back. But the other four balls—family, health, friends and spirit—are made of glass. If you drop one of these, they will be irrevocably scuffed, marked, nicked, damaged or even shattered. They will never be the same. You must understand that and strive for balance in your life.
How?
Don’t undermine your worth by comparing yourself with others. It is because we are different that each of us is special.
Don’t set your goals by what other people deem important. Only God & you know what is best for you.
Don’t take for granted the things closest to your heart. Cling to them as you would your life, for without them, life is meaningless.
Don’t let your life slip through your fingers by living in the past or for the future. By living your life one day at a time, you live all the days of your life

We need each other

F3 Welcome & Disclaimer

Warm-up: Cherry Pickers x 20, Side Straddle hop x 25, Arm circles forward and backwards x 10, Michael Phelps, Carolina Drydocks (4 count) x 20, Imperial Squat Walkers x 20

Mosey to CMU pile and do 20 Block Burpies

Mosey to playground and do 50 big boy situps

Mosey to wall of pavilion and do 1 minute wall seat

Mosey to picnic tables –half of group do 20 table horizontal pull-ups and half do 20 pull-ups in dugout—–switch. Then do 15 at each station, then 10 at each station.

Mosey to stairs: calf raises: both feet x 25, left foot x 25, right foot x 25, both pointed out x 25, both pointed in x 25

Mosey to baseball outfield: run forward to halfway point and do 2 burpies, run backwards to end line and do 10 burpies, run sideways to halfway point and do 2 burpies, then turn other way sideways to end and do 9 burpies. Always 2 burpies in middle and 10, 9, 8, to 1 on ends (did have to modify)

Mosey to hill behind baseball field at bottom of Cardio Hill. 11’s Merkins to and bottom—- bearcrawl up and crab walk down (ran out of time and had to audible)

Run up cardio and back to AO.

Circle up for BOM: message—-John 15:5. We are all dependent on God and He made us interdependent on each other. Introduced John Veit (Sparty). He told PAX about his struggles. Proud of PAX for overwhelming love and support!

Cardiac Monday

The Scene: 32 with snow on the grass

F3 Welcome & Disclaimer

The Thang:

Welcome and Disclaimer

Cherry Pickers IC x12

Merkins IC x 10

Mosey to bottom of Cardiac Hill. 7 cones spread out on hill. Start at the bottom with 2 reps and increase by 2 reps until you reach last cone. Return to bottom of hill and start over.

Order of exercises: Merkins, Squats, Carolina Dry Docks, Star Jacks, Big Bog Situps

All return to bottom of hill Squats IC x 65

Bernie Sanders and Sprints alternating back to parking lot

Merkins IC x20

Captain Thor 1thru7

Name-O-Rama: 31

BOM: Matthew 6: 27-30. Read out of Oswald Chambers book. “Consider the lilies of the field they grow where they are put. Many of us refuse to grow where we are put, consequently we take root nowhere. Jesus says that if we obey the life God has given us, He will look after all the other things.” Where are you taking root? What are you worrying about that you shouldn’t?

Flinstone 30s, Pyramids & Grinders

THE SCENE
30 and Breezy

F3 Welcome & Disclaimer

THE THANG
COP
– Running Squats x10 (8ct IC)
– Windmill Merkins x10 (IC)
– Reverse Lunges x12 each leg (IC)
– Arm Circles Forward x12 (IC)
– Arm Circles Backward x12 (IC)

Mosey to back side of the Asylum
– Stop at front parking lot, ATMs & Flutter Kicks x25 (4ct)

Flintstone’s 30s
Every man select a rock (or two)
Individual 30’s on the back hill with rock (going up and down by 5s from x5 to x25 at the top and bottom)
– Double-hand Arm Overhead Press at top x5
– Dead Lifts or Sumo Squats at the bottom x25 (w/ rock)

Mosey to field on Northshore side of the Asylum at the base of Grinch Hill.  Once there, partner up.

Battle Buddy Pyramid
Battle Buddy 1 runs to second cone and does 2 exercises while Battle Buddy 2 does shuttle runs to first cone.  Rinse and repeat.

Each person will do two sets of the exercises in the following order: x5, x10, x15, x10, x5.  We had 2 Rounds:
Rd 1
– Burpees
– Dry Docks

Rd 2
– Narrow Squats
– Wide Merkins

Mosey to SP

Grinders
Battle Buddy bear crawls to the cone and does 2 reps while Battel Buddy 2 is doing squats then runs back.  Switch.

Each round increase by 2 reps until each man does a total of 10 reps.
– Rd 1 = Diamond Merkins
– Rd 2 = Side Lunges (both legs = 1 rep)

COT
Number off and Name-O-Rama (31 PAX, 2 FNGs)

BOM
Character vs. Reputation

“Character is the distinctive qualities that make a man who he truly is deep down inside. Your character is made up of all the qualities that have been deeply ingrained in your mind and spirit. It is your character that determines how you respond to life’s challenges and irritations, to both your victories and defeats. Your reputation is what others think of you; your character is what you truly are. Reputations can be manipulated; character can only be developed. While you have some control over how others see you, you have total control over your true character. The specific character traits that you develop, and live by, determine what kind of man you are.”
– Bohdi Sanders, Men of the Code: Living as a Superior Man

Wearing the F3 means something.  It means you are CHOOSING to be a man who pursues more than the status quo.  That you ACCEPT responsibility to REJECT passivity and LEAD.  You live by a code, I am Third…God, Others, Me.  Character is built through adversity.  Each morning we get out and work hard pushing ourselves and each other to get better physically, mentally and spiritually.  With each workout our character is shaped a little more.

“Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.”
Romans 8:3-5

MOLESKIN
It was chilly, breezy morning, but we kept moving.  We carried rocks, ran hills, bear crawled, did burpees…all giving 100% with a smile.  It was an honor and blessing to lead this morning.  And just think…we get to do it all again next week!

Run-O-Rama

THE SCENE
42 and Clear

THE THANG
COP
Side Straddle Hops x 20 (IC)
Big arm circles x10 IC (forward and backwards)
Burpees x5 OYO

Mosey

Four Corners
4 Circuits, 25% Effort Mosey between corners
1st Station – Merkins x 20
2nd Station – Squats x 20
3rd Station – Reverse Lunges x 20 (10 each leg)
4th Station – Burpees x 10

Rinse and repeat – 50%, 75% and 100% Effort

Planks when complete

Suicides
Partner up
Run one suicide while partner does BBS
Switch up, run two suicides each

Mosey back to parking lot

Abs
Ab cycle:
Flutter kicks x 10 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 15 IC
Hold feet 6 inches off ground
COT
Name-o-Rama
1 FNG – Mogul
BOM
Pledge of Allegiance

“Either make the tree good and its fruit good, or make the tree bad and its fruit bad, for the tree is known by its fruit. You brood of vipers! How can you speak good, when you are evil? For out of the abundance of the heart the mouth speaks. The good person out of his good treasure brings forth good, and the evil person out of his evil treasure brings forth evil. I tell you, on the day of judgment people will give account for every careless word they speak, for by your words you will be justified, and by your words you will be condemned.”

Matthew 12:33-37 ESV