F3 Knoxville

Tag: Proton

Leg Day!!!!

The Scene: 55 and wet. Rained all night but stopped just in time

F3 Welcome & Disclaimer

The Thang

Warmup

Cherry Pickers x10(IC)

Arm Circles Forward x10 (IC)

Arm Circles Backward x10 (IC)

High Knees x10 (IC)

 Mosey to playground

Bulgarian Split Squat x10 (IC) both legs 2 rounds

Squats x15 (IC)

Derkins x15 (IC)

Bulgarian Split Squat x10 (IC) both legs

Squats x15 (IC)

 Mosey to bottom of cardiac

Narrow Squats x25 (IC)

Merkins x15 (IC)

Run to top of hill

American Thor abs

Run to bottom

Squats x51 (IC)

Backpedal up hill

Skyhawk Merkin x15 (IC)

Run to bottom

Squats x25 (IC)

Run to parking lot

Squats x52 (IC)

 COT

Number off: 23

BOM: Tenacity: the quality or fact of continuing to exist; persistence

 MOLESKIN

Great morning for some legs. The pack keep pressing on to end the week.

 

Be Aware

F3 Welcome & disclaimer

The Scene

Saturday January 15, 2017

Low 50s with fog. Great weather for January.

Welcome and Disclaimer

Warm up:

20 SSH – 4 COUNT

ONE – BURPEE

10 – MERKINS – 4 COUNT

TWO – BURPEES

10 – BIG ARM CIRCLES – 4 COUNT

THREE – BURPEES

10 – SMALL ARM CIRCLES – 4 COUNT

FOUR – BURPEES

10 – CHERRY PICKERS 4 COUNT

FIVE -BURPEES

20 – SQUATS – 4 COUNT

SIX – BURPEES

SUICIDES RUN WITH 5 STATIONS

MERKINS 2 4 6 8 10 8 4 2

STRAIGHT RUN SUICIDES

BURPEES 1 2 3 4 5 4 3 2 1

STRAIGHT RUN SUICIDES

LUNGES 2 4 6 8 10 8 4 2

FOOR CORNERS 20 COUNT

1. FOOTBALL RUN

SQUATS

2. DIAMOND MERKINS

WIDE ARM MERKINS

3. CALF RAISES

LUNGES

4. BURPEES 10

STAR JUMPS

Shoulder Tag Exercise

ABBS:

20 – LBCs

20 – Leg Raises

20 – In/outs

20 – One leg toe touches

20 – Mountain Climbers

Count Off

F3 roll call with FNG (1)

Message: Self Defense – Always be aware of your surroundings.

Prayer

Keep it moving

 

The Scene

49 and raining (definitely gloomy)

F3 Welcome & Disclaimer

The Thang

SSH x25 (IC)

Arm Circles Forward x15 (IC)

Arm Circles Backward x15 (IC)

Squats 15 (IC)

Indian Run w/Pauses for Exercises

(entire 2 mi park greenway, started out heading towards Northshore from SP)

 Pause run: sprint up Everest

 Pause run: Wall Sits (1 min)

 Pause run: Merkins x15 (IC)

 Pause run: Smurf Jacks x 20 (IC)

 Pause run: Pull Ups x10 OYO

 Pause run: Dry Docks x15 (IC)

 Pause run: Burpees x10 OYO

 Pause run: Flutter Kicks x20 (IC)

MARY

Dealer’s Choice

COT

Number off (14) and Name-O- Rama

BOM

Hebrews 12:1-13

“…Run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith…” Head into the rest of your day joyful that you are justified by Jesus, but don’t forget the 3 rd F. Physical fitness is valuable, but faith and godliness are of higher value. Work on becoming the image of God (through His Grace) just like you got out of bed this morning to work on your physical fitness.

MOLESKIN

The PAX did a great job this morning ensuring that no man got left behind, and everyone finished strong.

Farmer Carry Friday

THE SCENE 30 and clear

F3 Welcome & Disclaimer

THE THANG COP Cherry Pickers x10

Merkins x 10

Get in groups of 4 (grab CMU) mosey to the baseball field. 1 person in right field corner, 1 in left field corner, 1 on bleachers, last person does farmer carries to partner and switch. Keeping it moving

Round 1: 300 Skyhawk merkins, 300 Bobby Hurley’s, 300 Dips

Round 2: 300 Carolina Dry Docks, 300 Lunges, 300 Box Jumps

Round 3: 300 overhead press, 300 narrow squats, 300 incline merkins

Mosey back to parking lot

COT Number off and Name-O-Rama (1 FNG!)

 BOM Contentment: Where do you find your Joy? Are you searching for Happiness or Joy.

MOLESKIN

The PAX was in high spirits for the 1st Friday of the year. Fun morning.

 

1st Hump Day of 2017

THE SCENE
45 and clear

F3 Welcome & Disclaimer

THE THANG
COP
– SSH x25 (IC)
– Windmill Merkins x10 (IC)
– Arm Circles Forward x15 (IC)
– Arm Circles Backward x15 (IC)
– Diagonal Lunges x10 each leg (IC)
– One lap around the parking lot

Mosey to bottom of hill between the parking lot and the baseball field

Strength Sprints
Starting at the bottom of the hill…
– 20 Narrow Squats
– Run to top of hill, do x15 4ct Mountain Climbers
– Burpee broad jump to the first cone, do x15 Dry Docks
– Alligator Crawl to second cone, do x15 Diamond Merkins
– Lunge to third cone, do x10 Jump Squats
– Run back to start

Rinse and repeat, AMRAP in 10 min

Mosey to gate near Asylum

Route 55
Run to the top of the hill stopping at each cone to do the following exercises adding one each cone:
– Burpees
– Dry Docks
– Froggy Squats
– Wide Merkings
– Star Jumps

Mosey to SP and circle up for MARY

MARY
– Flutter Kicks (4ct) – x25
– Side Crunches x20 IC each side
– Superman Swims x20 IC
– American Hammers (4ct) – x15 IC

COT
Number off and Name-O-Rama (2 FNGs!)

BOM
Isaiah 40:30-31
Even youths grow tired and weary, and young men stumble and fall; but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

Hope – (verb) to look forward to with desire and reasonable confidence; to believe, desire, or trust

Other things that we hope in:
– Money
– Power
– Popularity
– Relationships
– Success

The problem is those are all fickle and fading.  There is one true constant in all creation, the creator.  And he has called us his sons.  Place your confidence, belief, desire and trust in HIM…and you will find both strength and rest.

MOLESKIN
The PAX crushed the workout this morning!  Everyone was giving 100% and making sure their brother was doing the same.  No better way to kick off 2017!