F3 Knoxville

Tag: Proton

Plunger’s Revenge…

THE SCENE
43 and Clear

Welcome and Disclaimer

THE THANG
COP
Side-straddle Hop x20 (IC)
Imperial Walkers x15 (IC)
Rockettes x 10 (IC)
Blast-off Merkin x15 (IC)
Baby Arm Circles Forward x10 (IC)
Baby Arm Circles Backward x 10 (IC)

Line up on the curb on one end of the parking lot

Parking Lot Runs
Jump Squats x25
Dragon Walk across parking lot

Dry Docks x25
Mario Lunges across parking lot

Merkins x25
Backwards Bear Crawl across parking lot

Mountain Climbers x25 (4-count)
Duck Walk across parking lot

Mosey to bottom of Everest

Mt. Burpee
10 Burpees
Run up and down Everest
9 Burpees
Run up and down Everest
8 Burpees
Run up and down Everest
continue until Q calls time

Mosey back to AO

Abs
Sit ups x30 (IC)
BOM
“You can’t worship God as a means to anything. That is, the affections of the heart for God are an end in themselves.” -John Piper
MOLESKIN
21 PAX got up to “punch Friday in the face.” The workout proved to be pretty difficult, but the PAX worked well to encourage each other throughout the morning. Not much mumblechatter on Everest, but I assume that’s because no one could breath (including myself). Lots of sitting at the end of abs indicates a solid beatdown.

Arm Burner

THE SCENE
47 and clear

Welcome and Disclaimer

THE THANG

COP
Side Straddle Hops x 20 IC
Big arm circles x 10 IC (forward and backwards)
Burpees x 5
Imperial Walkers x 20 IC
Mosey up the road to the pavilion

Upper Body – 4 rounds
ATM’s
Alternating shoulder taps x 10 IC
Tempo melons x 10 IC
Merkins x 10 IC
Dips x 20 IC
Abyss Merkins
One half on one bench, other half on other bench
Elevated feet dips x 20 IC

Mosey to boat parking

Ascending curb crawl
Start at 1 and finish at 13
Planks when complete

Mosey to rock pile

Bicep curls, shoulder press, tricep curls
Start at 1 each, progress to 7 and back down

Mosey back to parking lot

Abs
Ab cycle:
Flutter kicks x 10 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 ICe
Hold feet 6 inches off ground
Reverse crunches x 15 IC
Hold feet 6 inches off ground

COT
Count off and Name-o-Rama

BOM

Pledge of Allegiance

“For I do not understand my own actions. For I do not do what I want, but I do the very thing I hate.”
‭‭Romans‬ ‭7:15‬ ‭ESV‬‬

Daily reflection – reflect on the day’s events so you can identify areas in your life that need aligning

Prayer requests

Run-O-Rama

THE SCENE
42 and Clear

THE THANG
COP
Side Straddle Hops x 20 (IC)
Big arm circles x10 IC (forward and backwards)
Burpees x5 OYO

Mosey

Four Corners
4 Circuits, 25% Effort Mosey between corners
1st Station – Merkins x 20
2nd Station – Squats x 20
3rd Station – Reverse Lunges x 20 (10 each leg)
4th Station – Burpees x 10

Rinse and repeat – 50%, 75% and 100% Effort

Planks when complete

Suicides
Partner up
Run one suicide while partner does BBS
Switch up, run two suicides each

Mosey back to parking lot

Abs
Ab cycle:
Flutter kicks x 10 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 15 IC
Hold feet 6 inches off ground
COT
Name-o-Rama
1 FNG – Mogul
BOM
Pledge of Allegiance

“Either make the tree good and its fruit good, or make the tree bad and its fruit bad, for the tree is known by its fruit. You brood of vipers! How can you speak good, when you are evil? For out of the abundance of the heart the mouth speaks. The good person out of his good treasure brings forth good, and the evil person out of his evil treasure brings forth evil. I tell you, on the day of judgment people will give account for every careless word they speak, for by your words you will be justified, and by your words you will be condemned.”

Matthew 12:33-37 ESV

 

Gus Bus Smackdown!

THE SCENE
50F and Cloudy

Welcome & Disclaimer

THE THANG
COP
Imperial Walkers x10 (IC)
Hillbillies x10 (IC)
Side Straddle Hops x25 (IC)
Hit the Head (to latrine and back)
Side Straddle Hops x50 (IC)
Gorilla Humpers x20 (IC)

Circuit

  1. Thigh Master x10
  2. Y Squat x10
  3. Burpees x10
  4. Hydraulic Squat x10
  5. Merkins x10

Rinse and Repeat

Ring of Fire
PAX hold Al Gore while one #HIM completes 5 burpees or 5 hydraulic squats (user’s choice) until all PAX have completed exercise.

ABS
Big Boy Sit-ups x10 (OYO)
Flutter Kick x12 (IC)
Dr. W x5 (IC)
Big Boy Sit-ups x10 (OYO)
Flutter Kick x20 (IC)
Dr. W x5 (IC)
Big Boy Sit-ups x10 (OYO)
Flutter Kick x20 (IC)
Dr. W x5 (IC)

BONUS – La La Leggy!
Squats x 20
Lunges x 20
Drop Lunges x 20
Jump Squats x 20
Calf Raises x 20

Ratchet’s Shoulder Blaster

COT
Number off and Name-O-Rama

BOM
Nehemiah was given a vision by God to rebuild the walls around Jerusalem. The task itself was difficult, but he gathered the people and materials to make the vision a reality. But he had doubters: Sanballat the Horonite, Tobiah the Ammonite, and Geshem the Arab. They doubted him, ridiculed him, and threatened him. Nehemiah never lost sight of his vision, trusted God, and stayed ready to fight if necessary.

Nehemiah said, “Do not be afraid of them. Remember the Lord, who is great and awesome, and fight for your brothers, your sons, your daughters, your wives, and your homes.”

We all have a task at hand, and we also all have doubters. We must (1) never lose sight of our vision,  (2) trust God, and (3) fight for what has been entrusted to us.

MOLESKIN
The PAX stayed in the Circle of Trust as we repped out some familiar and not-so-familiar leg and ab exercises. Because the Q didn’t effectively communicate the need for CMUs, a few audibles were called on the fly to ensure all could participate and get better together.

Playtime at the Asylum

THE SCENE
42 and clear

Welcome & Disclaimer

THE THANG
COP
SSH x20 (IC)
Atlas Stretch x10 each leg (IC)
Dive Bombers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Backward x15 (IC)

Split into to groups, one group to playground the other to the parking lot next to the playground.

Group 1…
Zig-Zag Run
Run to each cone and do x15 of stated exercise, then run to next cone. At the last cone run on the outside of the parking lot to start line. Rinse and repeat.
Cone 1 – BBS
Cone 2 – Narrow Squats
Cone 3 – Merkins
Cone 4 – Hello Dolly
Cone 5 – Jump Squats
Cone 6 – Shoulder Taps
Cone 7 – Diamond Merkins
Cone 8 – Burpee

AMRAP for 15 min

Group 2…
Bench Bonanza
5 Rounds, each round 2.5 min with 30 second break between rounds. One person does Ex 1 while other does Ex 2. When the person finishes Ex 1 switch, rinse and repeat until time expires.
Round 1: Ex 1 – Step Ups x15/leg; Ex 2 – Bench Dips
Round 2: Ex 1 – Box Jumps x15; Ex 2 – Flutter Kicks
Round 3: Ex 1 – Bulgarian Split Squats x15/leg; Ex 2 – Incline Merkins
Round 4: Ex 1 – Side Step Ups x10/leg; Ex 2 – Decline Carolina Dry Docks
Round 5: Ex 1 – Elevated Reverse Pickle Pounders x15; Ex 2 – Derkins

Group 1 and 2 switch places

After both groups have completed each sequence, mosey to parking lot as one group

 

Abs
Thor Hammers – (1 BBS + 4 American Hammers, then 2 BBS + 8 American Hammers, 3 BBS + 12 American Hammers…)
x6 IC

COT
Number off and Name-O-Rama

BOM

To be a HIM, we have to be leaders who know where we are going and why we are going there. Life is full of distractions, but HIMs stay committed and focused. One of they keys to living this type of life is to establish and stay true to your N.U.T.s – Non-negotiable, Unalterable Terms! Without our NUTs we can’t be men of impact.

For your YHC it starts with looking beyond this life. Matthew 6:33 – “But seek first his kingdom and his righteousness, and all these things will be given to you as well.”

 

MOLESKIN
The PAX came out hungry and ready to attack this morning’s workout! We used every minute of the 45 we had, and got better together.