F3 Knoxville

Tag: Proton

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.

 

The Hills are Alive!

THE SCENE
38 and clear

F3 Welcome & Disclaimer

THE THANG
COP
SSH x20 IC
Reverse Lunges x10 each leg IC
Dive Bombers x15 IC
Arm Circles Forward x15 IC
Arm Circles Backward x15 IC
Cherry Pickers x15 IC

Mosey to Everest

Ascension
Gather at the bottom of Everest. Run up Everest and do a burpee corresponding to the round you are on. Run back down and do the corresponding exercise(s) for that round (Reg. = x15x, Adv. = x20 OYO – Idea being don’t sacrifice form for speed…modify, don’t cheat!)
Round 1: Pikes
Round 2: Pikes, Narrow Squats
Round 3: Pikes, Narrow Squats, Lance Armstongs,
Round 3: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins,
Round 3: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges
Round 6: Pikes, Narrow Squats, Lance Armstongs, Diamond Merkins, Side Lunges, 4ct Flutter Kicks

Mosey back to starting area and assemble near hill.

DORAs
Partner up.  One person does the exercise will the other runs the hill.
100 (Prison Squats)
100 BB sit ups
Then perform AMRAP Side-straddle Hop Burpees (5 SSH+2 Burpees=1) while your partner runs the hill (4 min)

Mosey back to starting area

Prisoner Cell Merkin Burpees (PCMBs)
Drop to Plank, do 1 Merkin then bring your right knee in and back, do 1 Merkin then bring your left knee in and back, do 1 Merkin then bring both feet in and jump up = 1 PCMB complete.
x10 OYO

10 to 1
Alternate Wide Merkins and Hello Dollys.  Start with 10 reps each, then 9, 8, and so on until 1 with no rest.

Thor Hammers
(1 BBS + 4 American Hammers, then 2 BBS + 8 American Hammers, 3 BBS + 12 American Hammers…)
x7 IC

COT
Number off and Name-O-Rama

BOM
One of the most prominent people in ancient Hebrew is King David. He was a mighty warrior, poet, king…all around man’s man. A little less know is a group of warriors known at David’s Might Men (2 Samuel 23 gives a list of them and some of their incredible feats).   These were men of strength, loyalty, passion and valor, HIMs!

Benaiah is singled out by the text for being a particularly great warrior. The text gives a list of Benaiah’s “great exploits”, suggesting that these are what brought him fame and honor. They include: killing two Moab’s best warriors, attacking a 7 1/2 foot tall Egyptian with a club, stealing the spear that the Egyptian was using, and killing the Egyptian with it, and killing a lion in a pit on a snowy day. This last feat is the topic of a book by Mark Batterson, “In a Pit with a Lion on a Snowy Day: How to Survive and Thrive When Opportunity Roars.” Opportunity is all around us, and as men who want to be HIMs we have to see and then seize it! Most men let fear dictate their next move rather than faith. Benaiah saw an opportunity, jumped in and grabbed it. In the book Batterson offers us a “Lion Chaser’s Manifesto”:

“Benaiah chased a lion down into a pit. Then, despite the snow and slippery ground, he caught the lion and killed it.” – II Samuel 23:20
Quit living as if the purpose of life is to arrive safely at death.
Set God-sized goals.  Pursue God-ordained passions.
Go after a dream that is destined to fail without divine intervention.
Keep asking questions.  Keep making mistakes.  Keep seeking God.
Stop pointing out problems and become part of the solution.
Stop repeating the past and start creating the future.
Stop playing it safe and start taking risks.
Expand your horizons.  Accumulate experiences.  Consider the lilies.
Enjoy the journey.  Find every excuse you can to celebrate everything you can.
Live like today is the first day and last day of your life.
Don’t let what’s wrong with you keep you from worshipping what’s right with God.
Burn sinful bridges.  Blaze a new trail.  Criticize by creating.
Worry less about what people think and more about what God thinks.
Don’t try to be who you’re not.  Be yourself.  Laugh at yourself.
Quit holding out.  Quit holding back.  Quit running away.
Chase the lion!

I believe we all have opportunities in our lives waiting to be seized. Not just opportunities for gain, but opportunities to love and serve others. Lean in and go for it! Don’t cower back or wait for “the right time”…Chase The Lion!

— Cap’n Crunch

MOLESKIN
Great morning with great men! It was cool, but things heated up pretty quick once we got started. Mummblechatter was high as was camaraderie.

Submitted by Elvis and Cap’n Crunch

Squerkins…The Stuff Nightmares are Made of!

THE SCENE
42 and clear

Welcome and Disclaimer

THE THANG
COP
Squats x15 IC
SS Hops x20 IC

Partner up and head to curb of parking lot

Wheelbarrow Squerkins
Start at one end of the parking lot.  Wheelbarrow crawl to first parking line, do 10 Squerkins.  Wheelbarrow to next parking line, do 9 Squerkins and so on until you get to 1.  Then switch places and head back to the starting line.

Mosey to covered area

Alternating Picnic Bench Circuit
Partner 1 does Dips while Partner 2 does Let Me Ins,
Round 1: 60 sec each
Round 2: 30 sec each

Mosey back to curb of parking lot

Doras
Partner 1 bear crawls to end of parking lot and back while Partner 2 does exercise then rotate
100 Carlina Dry Dock
200 Squats
300 Merican Hammer

Running Merkin Ladder
Start at one end of parking lot, run to far end do 10 Merkins.  Run back and do 9, continue running back and forth until you get to 1 Merkin.

3 Min Iso Squats
5 sec hold and rest, 10 sec hold and rest, 20 sec hold and rest, 30 sec hold then back down.

COT
Number Off and Name-O-Rama

BOM
Proverbs 12:11, Being diligent in working the land God has you in