F3 Knoxville

Tag: Passport

Getting the week started right!

F3 Welcome & Disclaimer

5:30 COT

  • Windmill x 15
  • Imperial Squat Walkers X 20
  • Arm Circles x 25 each way
  • Burpo’s – 10

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

Partner Shuttle Run 3 Times

  • Partner 1 – Squats, Merkins Rows Alternate exercise every time you reach start.
  • Partner 2 – Run to 1st open area and completes 1 burpee and runs back.
  • Repeat above with an increasing number of burpees at each opening.
  • LBC or Plank until PAX complete Shuttle.
  • After PAX completes all 3 Shuttles. Superman x 10

 Mosey to Hill

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

Merkins and Curls

       –     30 Curls, Devin Hester 10 Big Boys

  • 25 Curls, Devin Hester 25 Big Boys
  • 20 Curls, Devin Hester 20 Big Boys
  • 15 Curls, Devin Hester, 25 Big Boys
  • 10 Curls, Devin Hester, 30 Big Boys

Cash Out

  • Squat hold to Burpos – Called out x 5

Aborama

  • Flutter Kicks x 30

 Take Every Thought Captive

 If the Son makes you free, you shall be free indeed. —John 8:36

 God pays no attention to our natural individuality in the development of our spiritual life. His plan runs right through our natural life. We must see to it that we aid and assist God, and not stand against Him by saying,

“I can’t do that.” God will not discipline us; we must discipline ourselves. God will not bring our “arguments…and every thought into captivity to the obedience of Christ” (2 Corinthians 10:5)— we have to do it. Don’t say, “Oh, Lord, I suffer from wandering thoughts.” Don’t suffer from wandering thoughts. Stop listening to the tyranny of your individual natural life and win freedom into the spiritual life.

Dimples Barbie Co-Q

The Scene: 42 and clear

F3 Welcome and Disclaimer

The Thang

Warmup: Butt kicks, high knees, Frankenstein walk

Mosey to Pavilion

Circuit 11’s: Reverse pull ups / Box Jumps with pull ups(5) and merkins(10) in between

Mosey to Playground

11’s with Incline Merkins / Dips

Barbie takes over and Mosey to parking lot

Find battle buddy: Dora (100 dive bombers, 200 smurf jacks, 300 american hammers) battle buddy bear craw downhill, do 5 merkins back pedal up the hill and switch

Lunge across parking lot for cool down

COT: Number off and Name-O-Rama

BOM: 1 Peter 4:10 each one of us has received a gift use it to serve others for God’s glory

Moleskin: Great start to the week and fun group this am.

 

Asylum Poker

THE SCENE 38 degrees and dark!

F3 Welcome & Disclaimer

THE THANG
COP
SSH ICx29      (in honor of Dimples)
BAC ICx10
RBAX ICx10
Merkins ICx15
Squats ICx15

Asylum Poker
P-nut announced that the workout would be determined by use of a deck of cards.  Hearts = burpees; Diamonds= merkins; Clubs= 4 count flutter kicks; Spades= squats.  Reps would be determined by the number on the card.

The PAX moseyed to 5 spots around the Asylum, stopping to do a series of 4 exercises at each station.  Merkins, burpees, squats and flutter kicks.

The PAX stopped at the soccer field to do one round of DORA, with one battle buddy sprinting the field while the other started squats (to 250).  Plank until all were done.

Mosey to the lower baseball field parking lot.  One more round of cards, followed by a 50 yard lunge and a 50 yard bearcrawl.

Mosey back to the AO through the construction zone.  The PAX climbed fences, ran over dirt piles and dodged pot-holes en route back to the AO.

MARY
Hello Dolly (led by Edit) ICx25

COT
Number Off and Name-O-Rama

BOM
P-nut discussed how the cards were an analogy for life.  We are often dealt circumstances and situations that are out of our control, but that we have a constant source of support in Jesus.  Quoted Psalm 119:105 and encouraged the PAX to get into God’s word and let that guide our lives.

P-nut then prayed us out- including a prayer request for Simone, who will be leaving on Tuesday for military service.  The PAX laid hands on Simone and prayed for his safety and bravery.

MOLESKIN
2.1 miles, approximately 200 merkins, a multitude of squats and a TON of spirited mumblechatter (thanks Cap’n, Bandwagon, Crawdad).  Great start to the work week!

Barney’s Beatdown

THE SCENE 43 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Cherry Picker x 15 IC
Arm Circles F&R x 11 IC
Skyhawk Merkin x 15 IC
Hillbilly Walker x 15 IC

Triple Threat on the Main Lot
Barney has 3 Friends – BJ, Baby Bop, and Riff. Riff is the Runner, Baby Bop is doing Little Baby Crunches, BJ is doing Merkins.  Riff runs and relieves  Baby Bop who is doing LBCs.  Baby Bop changes to Riff and runs back to relieve BJ and starts doing Merkins.  Rinse and Repeat x 3-4.

Mosey to side lot

BOMBS
Barney has another friend called Dora:  BOMBS – with a partner:
40 Burpees
80 Overhead Claps
120 Merkins
160 Big Boy Sit ups
200 Squats

Mosey to Playground

11s
Derkin and Box Jumps OYO
Big Boys when finished.

Mosey back to SP

Quick Lap
Sideways cross over run (karaoke) along 1st side, 5 burpees in corner
backwards run along 2nd side, 5 Squat Jacks
Sideways cross over run (karaoke) along 3rd side, 5 burpees in corner
backwards run along 4th side, 5 Squat Jacks

MARY
Rosalitas (Vertical Dollys) x 15 IC
Boat Canoe OQ
Pickle Pounders x 15 IC

COT
CountORama // NameORama

BOM
I have been thinking quite a bit about being a good steward of what God has provided.  God owns everything – (Psalm 24:1-2).  The earth is the LORD’s, and everything in it, the world, and all who are in it.  Accept what you have – (1 Timothy 6:7-8) Basically this verse says you come into the world with nothing and leave with nothing.  Seek first His Kingdom, and submit your requests to Him – (Matthew 6:33) But seek first his kingdom and his righteousness, and all these things will be given to you as well.

Guys, realize that we are here to simply manage what is already His.  We need to seek out his kingdom, his righteousness and aim to use what he has blessed us with for His glory rather than our own.

Monday Madness

THE SCENE 52 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop X 30
Imperial Squat Walkers x 20
Merkins X 15
Little baby arm circles Front x 10 and back x 10
Mountain Climbers x 20

Mosey to bottom Coupon pile for CMU the to the top of Cardiac Hill

Cardiac CMU Circuits
Top 20 rows then run to the bottom of Cardiac Hill.
At the bottom, begin the following circuit
Bottom- 10 Mercans
1st Corner – 10 Decline Mercans
2nd Corner –10 wide mercans
Top – 20 Rows
Run to bottom, rinse and repeat

Mosey back to SP

Burpee Dan’s
4 Burpee : 4 lunges across lot.
Down to touch the fence and back up in reverse sprint back to start
3 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start
2 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start
1 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start

Wagon wheel around the parking lot until everyone finishes, then circle up for MARY.

MARY
Flutter Kicks x 20
Hello Dolly x 35

COT
Number off and Name O Rama

BOM
We have two ears and one mouth so we can listen twice as much as we speak.

Moleskin: Heavy mumble chatter to start off the day with several just in time arrivals to haul their CMU to the top of Cardiac Hill.  Good to see Fannie May, Doogie, and Jump around back out.  They did not miss a beat!