F3 Knoxville

Tag: Mr. Wedgie

4×4 @ 2min

THE SCENE: 50o and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles 15x IC – Forward and reverse
  • Cherry Pickers 15x IC
  • Imperial Squat Walkers 15x IC
  • Micheal Phelps – about a min

THA-THANG:
4 Stations, 4 Exercises, 2 minute work, 15 sec change.

  • Station 1
    1. Hand Release Merkins
    2. Merkins
    3. Carolina Dry Docks
    4. Shoulder Taps
  • Station 2
    1. Squats
    2. Lunges
    3. Calf Raises
    4. Step-Ups
  • Station 3 – with bricks
    1. Curls
    2. Overhead Press
    3. Tricep Extensions
    4. Bent Over Rows
  • Station 4
    1. Flutter Kicks
    2. Big Boy Sit-ups
    3. Bruce Lees
    4. Little Baby Crunches

MARY:

  • Slutter Kicks 10x IC
  • Captian Thors – 5BBS/20American Hammers
  • Boat/Canoe

CIRCLE OF TRUST/BOM:
Gratitude. Seek out the little things daily that we can express gratitude for, your daughter/son taking out the trash without asking, your co-worker cleaning up the kitchen even when they didn’t make the mess. When you start looking for the things in life to be thankful for, it is harder to be negative and your spirit of gratefulness will spread to those around you.

Swimming with Bricks

THE SCENE: Slight breeze and a warm 61oF
WARM-O-RAMA:

  • Baby arm circles, Forward 10x, Reverse 10x IC
  • Side Straddle Hops 25x IC
  • Suzanne Summers 20x EL IC (cross jacks)
  • Cherry Pickers 10x IC
  • Micheal Phelps 20x OYO

THA-THANG:

  • Mosey to my truck to grab bricks
  • Mosey while doing The Swimmer around outer parking lot to starting point
  • Iron Hulk
    • 1 Merkin:4 Air Press (with bricks)
    • 8x increasing by 1 Merkin and 4 Air Presses each time (8 Merkins, 32 Air presses)
  • Dora 1-2-3 with bricks
    • Find a Battle Buddy
    • P1
      • 100 Merkins on bricks
      • 200 LBC with bricks on chest
      • 300 Goblet Squats
    • P2
      • Run around outer parking lot with bricks either doing The Swimmer or the Airplane
    • Plank until all are finished
  • WonderBra 15x IC
    • PeoplesChair against wall. Hand at chest with bricks, Push out, in and up
  • Iron Hulk 5x
  • Lap around the parking lot to AO

MARY:

  • Flutters 15x IC
  • Box Cutters 10x IC
  • Bruce Lees 15x 
  • Squat to Crawl to Merkin and repeat 10x
  • Boat Canoe
  • Dealers Choice:
    • Circle of Pain – Mr. Wedgie
      • 5 Merkins, 4 Knuckle Merkins, 3 Ranger Merkins, 2 Wide Merkins, 1 Diamond Merkin
    • BBS – Hands behind head, fingers interlaced 20x – A-Rod
    • Slutter Kicks – Fast-n-Easy

CIRCLE OF TRUST/BOM:
Being authentic. Too many times we put on a persona of what we think people want to see. We act differently around our family, friends, church and co-workers to meet expectations. Social media has elevated this to an unhealthy level where we only post the most perfect moments in our lives and compare ourselves in all of our imperfections to other’s most perfect moments. We need to strive to be authentic in all aspects of our lives and stop comparing ourselves to these micro snapshots from others.