F3 Knoxville

Tag: Proton

Route66 – The Dog Pound Style

The scene: 34 degrees, dark and cool!

F3 Welcome and Disclaimer

Warm-O-Rama:

SSH ICx20
BAC ICx10
RBAC ICx10
ISO arm stretches, swimmers stretch
Squats ICx15

Tha Thang:
PAX moseyed from the parking lot to the loop by the water.

Route 66

The PAX ran the parking lot loop performing the following exercises:

  • Burpees
  • Squats
  • Merkins
  • Star Jacks
  • LBC’s

Repetitions increased at cones placed along the route (1st cone, 1 burpee; 2nd cone, 2 burpees…etc.) to a total of 10 reps.

Mosey back to AO

Mary:
Flutter Kick ICx20
Penguins ICx20
Mountain Climbers ICx20
American Hammers ICx15
V-ups ICx10

Count-Off and Name-O-Rama:

BOM:
P-nut related how our run down Route 66 was an analogy to traveling life’s path. We have distractions along the way, but we need to remember the words of Jesus in Luke 9…and how we must be willing to sacrifice everything in order to truly follow Him.

P-nut then prayed us out- including a prayer request for Pfieffer’s grandfather and relief from holiday stress…especially that stress placed on our wives.

Moleskin:

A group of brave souls with questionable judgment participated in a RUCK/run prior to the beat-down. All PAX were treated to 3 miles and a buffet of burpees, squats and merkins. Spirits were high and the mumblechatter was strong. Great morning at the Pound.

Respectfully submitted,

P-Nut

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.

Burpees for Bandwagon (MIA)

The Scene: Lower 40s and Early
Warm-O-Rama:
SSX x 15 IC
Merkins x 10 IC
Cherry Pickers x 10 IC
Burpees x 10 OYO
Squat Jumps x 10 IC

The Thang
Partner Up and Grab one Cinderblock between the two
Mosey to parking lot
One partner starts with 10 squat to shoulder press with cinderblock while the other starts with 10 merkins on the other side
Run to the other side and do 10 burpees halfway across and do opposite exercise at the other side
Run back and do 10 burpees again then 9 merkins until you get to 1 of each exercise

110 Burpees Total

Mosey to Cardiac Hill
Start at very bottom 20 little baby crunches at bottom and run to top and do 20 dips
Repeat 3 more times

Finish with 10 burpees at top

Mosey back to AO

BOM-
1 Timothy 6:6-12

“6 But godliness with contentment is great gain. 7 For we brought nothing into the world, and we can take nothing out of it. 8 But if we have food and clothing, we will be content with that. 9 Those who want to get rich fall into temptation and a trap and into many foolish and harmful desires that plunge people into ruin and destruction. 10 For the love of money is a root of all kinds of evil. Some people, eager for money, have wandered from the faith and pierced themselves with many griefs.”

Being content. What does that look like in today’s world? Why is it so hard to get to a place of contentment in our society? Everything is telling us the opposite, we deserve a bigger house, nicer car and the best of the best. Look around us and see people recently in Gatlinburg that have lost everything and we are still not content with what we have. BUT this is our human nature we are broken and we can not find peace in what we have here on this earth. The only way to move closer and closer to that contentment is to strive daily for a personal relationship and love of Jesus Christ.

Moleskin-
Great workout as the 21 PAX that made it out as everyone grinded through the burpees and cardiac hill. Nothing better than seeing Dimples cramping up while trying to keep up with Edit getting up Cardiac. Hopefully it was a good enough workout for everyone as we missed all those fartsackers that were dreaming of sheep. Great to see DuckPond back out!

Legs on Fire in the Cold

The Scene: Lower 20s and Early
Warm-O-Rama:
Cherry Pickers x12

The Thang
Mosey to playground: single leg isolated lunge x 15 / 10 box jumps

Mosey back to AO and grab CMU get in groups of 3

1 partner do 200x squat jumps other partner famer carry to 3rd partner doing 200x side lunges

Repeat doing 200x overhead press and 200x american hammers

Grab CMU and head to hill. Back pedal up hill do 20 merkins at top run down and do 15 merkins back pedal up do 10 merkins back down do 5 merkins repeat but insert carolina dry docks

Mosey to AO Lunges and bear crawl across parking lot

Name-O-Rama

BOM-1 Samuel 12:24

Serve others. It is not about you.

Negative, Positive, Generosity

 

F3 Welcome & Disclaimer

5:30 COT

– Side Straddle Hop X 25

– Imperial Squat Walkers X 20

– Baby Arm Circles x 15 each way

– Shoulder Tap Merkins x 15

– Indian Run Catch Me if you can with 5 Burpees

Negatives – 2 Stations 4 sets.

1- 15 x Rows under the table holding the negative, 15 Slow Merkins

2- 20 Squats, 20 Box Jumps, 20 Lunges

3- Pull-up Squat Combo 10 and 20. X 2

Positives – Bearpees 1 Burpee followed up by 4 count bear crawl forward. Once

PAX get to other side, rinse and repeat adding another Burpee, keeping the 1:4 ratio

but only increasing the number of Burpees. Stopped after 2 rounds

– 10 Burpees OYO

Generous act – Diego 123 – The More you do the less your brother has to do.

Run-up the hill in revise every other time

– 100 Big Boys

– 200 Merkins

– 300 Squats

Aborama

– Flutter Kicks x 31

God calls us to love our neighbors as ourselves and often I am not so great

at that.

It turns out that relationships thrive when you take ownership and are kind to

other.

3 factors to kindness.

1-Withholding negative

2-Positive affirmation

3-Do one small act of generosity for them

89% of relationships improved even though it was one sided.

Intentional kindness – Identify the one person that you need to improve your

relationship with

1- Say nothing negative about that person – either to them or about

them to anyone else.

2- Each day find one positive thing you can praise or affirm about that

person and tell them and tell someone else. Pray for them.

3- Each day, do one small act of kindness or generosity for them.