F3 Knoxville

Tag: Proton

The Prison Yard

The Scene: 52 and constant rain

F3 Welcome and Disclaimer

THE THANG:
SSH x 20 IC
Michael Phelps x5
Cherry Pickers x10 IC

Mosey to the prison circuit (tennis court)

PRISON BREAK CIRCLE RUN
– line up, Indian run around the court
– first guy sprints to the net and to the end of the line

Mosey to the rock pile

PRISON YARD BEAT DOWN

Battle buddy up
– one guy with a big rock and the other with two mediums.
– run to the grass
– Dora to the pile and back as many times as it takes

BIG ROCK SQUATS
Small Rock Curls
Small rock Merkins
Small rock overhead press
BIG ROCK LBCs
Small rock tricep extensions
Small rock hops

MOVE THE PILE BACK!

PRISON BREAK – relay sprint races

Back to the AO – 8 minutes of abs
– superman
– ab cycle
– boat canoe

BOM:
American prisons, as of 2013 held over 2.2M people. The largest prison population in the world.

We as men have the opportunity to live free lives, and yet so often we opt for prison.

Sometimes we live in prisons for our bodies. We we work out trying to reach a body image at the expense of our families. We enslave our bodies to food, alcohol or drugs.

Far more often we live in a prison of our minds. We enslave ourselves to greed, and success believing somehow that “just a little more” will make us happy. We live under the burden of guilt and shame for any one of a million failures, constantly hearing the lies of our adversary but not calling them out. We bury ourselves in images and fantasies of women who are not our M and then we see them everywhere we go and cannot stop the flood of images. We live lives plagued by fear of failure, insignificance or disaster.

The truth is found in 2 Tim 1:7. That God has given us a spirit not of fear, but of power and love and self control.

Many of us live in a prison for our souls. For those who believe in the existence, life and sacrifice of Jesus we are made free. The prison cell door has been thrown open, and yet so often we opt to stay in the cell.

You have to make the HC to step out every day. As HIMs we need to look at the men around us and extend a hand to help pull them out.

Moleskin

Great work by the men today. Rainy and cold, you busted it pretty good. Way to get better!

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.

 

Stairs, Circuits and Sprints

THE SCENE 30 and clear

F3 Welcome & Disclaimer

THE THANG
COP
High Knee / Squat (8 HK, 1 Sqt) on 8ct x15 IC
Merkins 4ct x20 IC
Baby Arm Circles Forward x12 IC
Baby Arm Circles Backward x12 IC

Mosey to stairs near the Sun Sphere

 

Jelly Legs
Start bottom of stairs.
R1: Hold squat position for 10 count, perform 10 squats, run stairs, at the top do 2 Burpees.
R2: Hold squat position for 20 count, perform 20 squats, run stairs, at the top do 4 Burpees.
R3: Hold squat position for 30 count, perform 30 squats, run stairs, at the top do 6 Burpees.
R4: Hold squat position for 40 count, perform 40 squats, run stairs, at the top do 8 Burpees.
R5: Hold squat position for 50 count, perform 50 squats, run stairs, at the top do 10 Burpees.

Abs
4ct Flutter Kicks x25 IC
4ct Shoulder Tap/Merkins x15 IC

Mosey to open field.  Number off into 3 groups.

Stations + Suicides
S1: Superman Swims / Ice Skaters
S2: Carolina Dry Docks / Froggy Squats
S3: Spiderman Pushups / Reverse Lunges

Complete 3 rounds of all 3 stations,
R1: 120 sec (change exercise at 60 sec)
R2: 90 sec (change exercise at 45 sec)
R3: 60 sec (change exercise at 30 sec)

After everyone has completed all 3 stations everyone lines up and does suicides after R1 = 1, after R2 = 2.

Abs
Hello Dollys 4ct x25 IC
Freddy Mercury 4ct 20 IC

COT
Number off and Name-O-Rama

BOM
From Boyhood to Manhood
Luke 2:52 – “And Jesus increased in wisdom and in stature and in favor with God and man.”
Wisdom – Intellect
Stature – Physical
Favor with God – Spiritual: relationship with God the father
Favor with Man – Spiritual: relationships with others

MOLESKIN
9 PAX came out to World’s Fair for an intimate beat down.  The goal was to move nonstop for 45 minutes…mission accomplished!

Always an honor and blessing to lead the K-Town PAX

UF3 Championship

F3 Welcome and disclaimer

WARM-O-RAMA:
10 burpees
10 mericans
20 Baby arm circles
Mosey and run in place while explaining stations and exercises

THE THANG:

UF3 Championship of the WORLD!

Split into even groups at 5 stations
All exercises at each station will repeat when completed for 5 mins straight.
1 min Recover walk/mosey to next station.

THE FIGHT
Station 1:
10 mericans
15 side straddle hops 3-count
20 squats

Station 2:
10 burpees
15 clean and press w/CMU
20 straight forward air kicks

Station 3:
10 Turkish get ups with KB
15 flying knees in place
20 curl to overhead press w/CMU while moving side to side

Station 4:
10 line sprints
15 bear crawls
20 goblet squats w/CMU

Station 5:
10 burpees
15 squats
20 3-count punches while moving

THE MEDIA TOUR
Indian Run to “little Everest” 10 count rest
THE PICTURE OP
Run up and do 10 rocky balboas with “belt”
Run around road on top back to the bottom of little Everest.
THE PRESS CONFERENCE
Run up and do 30 second l gore then 10 3 count air punches

Mosey to AO

MARY

15 flutter kicks
10 mericans

Count off/ Name o rama

BOM:
Armor of God
Eph 6:10
“Finally, be strong in the Lord and in his mighty power. Put on the full armor of God, so that you can take your stand against the devil’s schemes. For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, and with your feet fitted with the readiness that comes from the gospel of peace. In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. Take the helmet of salvation and the sword of the Spirit, which is the word of God.”

‭‭What was the purpose of the belt in Roman armor?
Everything is held together by the belt.
Protection, starting point for weapons allows for everything to work together.
The Truth…is Jesus, the Bible. The word is what all things should be based on.

Dog# Election Day

The Scene: 48 Degrees, overcast and smokey

F3 Intro and Disclaimer 

Warm-O-Rama
Mosey
Michael Phelps
Toe Touches (short and sweet)

The Thang:
Mosey to soccer field/track
Complete the following rotations (the great state of Tennessee has 11 electoral college votes for the POTUS, so we do 11’s in honor of that!):

1 Lap (.33 mile loop) and then burpee suicides (11 burpees per, 55 total)
1 Lap and BBSU suicides (11 BB’s per, 55 total)
1 Lap and merkin suicides (11 merkins per, 55 total)
1 Lap and Superman suicides (11 Supermans per, 55 total)

MARY
50 Flutter Kicks (270 total of burpees, BBSU, merkins, supermans, and flutter kicks- 270 electoral votes needed to elect POTUS)

The Word (BOM):
I want to share about today being election day- live a life worthy of being elected (a political election or a spiritual election). Easy to sit back and complain- be a difference maker. How do we make a difference? By loving those we come in contact with everyday. Love wins, it is the greatest way. We come to F3 for more than the physical exercise. We long to be a part of something greater than ourselves. Go forth in love today!