F3 Knoxville

Tag: Pablo

CMU Day

F3 Welcome & Disclaimer

5:30 COP – 7 Min

  • Imperial Squat Walkers X 25
  • Cherry Pickers x 20
  • Little baby arm circles Front x 15 and back x 15
  • Mountain Climbers x 20
  • Merkins X 10
  • Bropees x 10

Dora Duece – 2 trips up each exercise (add additional if time)

    • Squat to overhead press
    • Bent over Rows
  • Blockees

 

Farmer Carry to Lower Lot

Flora 1,2,3

  • 100 Merkins – P1 does 10 w/ feet on coupon. P2 hold plank with feet on his coupon. Flapjack.
    • Run a lap then mosey to playground
  • 200 LBCs – P1 does 20 LBC holding coupon high on chest. P2 holds legs 6″ off ground, and extends arms w/ coupon over chest. Flapjack.
    • Run a lap
  • 300 Goblet Squats – P1 does 25 goblet squats. P2 lowers to bottom of goblet squat w/ coupon, and holds. Flapjack.
    • Sprint to the top of the Hill

Mosey back to the AO -Aborama

  • Hello Dolly x 25
  • Flutter Kicks x 15

Attitude
Philippians 2:14-15English Standard Version (ESV) – 14 Do all things without grumbling or disputing, 15 that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world,

“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company…a church….a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past…we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude…I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you…we are in charge of our attitudes.” ― Charles R. Swindoll

Lost with Burpee Dan in the Bermuda Triangle

THE SCENE 67 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop X 25 IC
Imperial Squat Walkers x 20 IC
Little baby arm circles Front x 15 and back x 15 IC
Mountain Climbers x 20 IC
Ranger Merkins X 20 IC

Count off in 3s

Bermuda Triangle
Station 1 –10 pull ups in the dugout
– Run from dugout to short walls near playground
Station 2 -10 step ups at the short walls
– Run from playground to covered area
Station 3 – 20 rows and 20 Merkins
– Run from covered area to dugout

Complete each station then move to the next, AMRAP in 15min

Burpee Dan’s
1 Burpee : 4 lunges across lot.
– Down to touch the fence and back up in reverse and run to other end (repeat after each)
2 burpees : 4 lunges back to starting position
3 burpees : 4 lunges back to starting position
4 burpees : 4 lunges back to starting position

AMRAP in 15min

Cash Out
Down and back sprints x 3

MARY
Proton Parkers x 5 IC
Hello Dolly x 25 IC
Star Fish Crunch x 10 IC
American Hammer x 20 IC
Pickle Pounders x 20 IC

COT
Number off & Name-O-Rama

BOM
F3 Leadership Characteristics – CANDOR: Telling the hard truth. COMMITMENT, COMPETENCE, CONTENTMENT, COURAGE:

Galatians 6:1  – Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted.

CMUs, Sprints and Hills…

THE SCENE 74 and humid

F3 Welcome and Disclaimer

THE THANG
COP
Forward arm circles x10 IC
Reverse arm circles x10 IC
Michael Phelps x10 OYO
Leg swings x10 each leg OYO
Plank Complex IC
Merkins x 10 4ct IC

CMUs on baseline. Get a BattleBuddy

//BattleBuddy. 3 minutes per round.
1. Farmer carry down and back + Box jump on curb
2. Weighted lunge down and back + split lunge
3. Sprint down and back+ CMU SSH

x10 Carolina Dry Docks IC

Grab CMU and mosey to base of New Hill (Along the way: 20 LB sit ups OYO. 20 American Hammers OYO)

Base of the New Hill…it’s a torturous hill and deserving of a terrible name.

//BattleBuddy: 3 minutes per round
1. Run up hill + Merkins
2. Run up hill + BBSU

Mosey with CMU to base of Everest

 //Everest+Deconstructed Burpees:
10 squats
10 merkins
10 leg thrusts
10 Merkins
10 squats…Then sprint up Everest
Rinse/repeat. AMRAP: 3 minutes

Plank combos while you wait for those on Everst

Mosey with CMU to the flag (LBSU, flutter kicks, etc while you wait for everyone to mosey back)

COT
Number Off and Name O Rama

BOM
We were running a little behind so Elvis just prayed us out.

Circuit Frenzy

THE SCENE
69 and foggy

Welcome & Disclaimer

THE THANG
COP
SSH x 25 (IC)
Wide Merkins x15 (IC)
Imperial Walkers x12 (IC)
Toy Soldiers x10 (IC)
Arm Circles Forward x10 (IC)
Arm Circles Backward x10 (IC)
2 Laps Around the Parking Lot

Mosey to flag pole near covered area.

Circuit Circus V2
Divide up and head to 5 Stations.  Complete each station and run to the next one.
S1: 15 Burpees / 20 Reverse Pickle Pounders
S2: 20 Superman Swims/ 20 4ct Flutter Kicks
S3: 10 Chin-ups / 25 Prisoner Squats
S4: Shuttle Lunge/Crawl/Run (lunge to 1st cone, bear crawl back, sprint to 2nd cone and back)
S5: 25 Merkins / 20 Let Me Ups

Compete AMRAP in 25 min.

Mosey to parking lot.

Cash out
ATM + 30 BBS
Rinse and Repeat

COT
Number off and Name-O-Rama (23, 1 FNG – Lazarus)

BOM
YHC shared the preface from “Tribe” by Sebastian Junger.  We are not made to walk through life alone.  Throughout history people have gathered in tribes to not just survive, but thrive. A tribe not only looks out for us, but won’t allow us to just skate by with minimal effort.  Our tribe-mates push us to reach our full potential and never settle for less than 100%.  We become better as we understand we have are responsible for the man to our left and right.  F3 gives us an opportunity to connect to something larger than our everyday world.  Each morning we are reminded that we live in a war zone and our engaged in a battle for the hearts and minds of those we love, but we are not alone!

Hebrews 10:24-25

MOLESKIN
The PAX continues to push and work hard every single workout.  Our FNG, Lazarus, shared a little bit of his story and blew us all away.  Thankful to have him join the PAX, and look forward to continue to get better together!

Total Merkin count: 30 + n*15 + n*25 + 40 (n = number of times you completed that station)

Making Changes

THE SCENE
79 degrees and hot

WELCOME AND DISCLAIMER

THE THANG
COP
Side Straddle Hops IC x 15
Toy Soldiers IC x 15
Merkins OYO x 10
Prisoner Squats IC x 10
Baby Arm Circles IC X 10 and Reverse

When Burpees Become Easy
Everyone grabs 2 coupons (pavers)
Mosey to hill heading towards the Asylum from AO

11’s with Man Makers (pushup then row each paver) at the Bottom of the Hill and Burpees at the top

Mosey through field to shade

Pyramid
5- Diamond Merkins
10- Wide Leg Hop from Stationary Position
15- Curls w/ Pavers
20- Pickle Pounders
25- Mountain Climbers

Rinse and Repeat 3 times

Mosey to field and partner up
DORA
50 shoulder press w/ pavers while parter runs through field to top of the hill, the other partner does shoulder presses

Recover

COT
Number off and Name-O-Rama

Great to see Pablo and Shakespeare back out with us!

BOM
To have an impact, to show love, to teach someone we must first desire to change ourselves daily. Four ways to grow:

  1. Physically (F3, Eating Healthy etc.)
  2. Intellectually (reading, continuing education classes)
  3. Spiritually (praying, reading scripture)
  4. Socially (having community, 2nd F)

MOLESKIN
The PAX really pushed it today and it was a hot one. After this workout it is a necessity to bring water on these hot afternoons. There was some great mumble chatter throughout the workout and after the 11s everyone was talking about how they were looking forward to doing burpees. With a PAX of 8, it makes it easy to hold each other accountable during the workout and encourage one another to push through it. It felt like we were being attacked by sweat it was so hot and humid.