F3 Knoxville

Tag: QuickBooks

Run Towards The Danger

F3 1.24.17
40 and clear

F3 Welcome & Disclaimer

Warm Up
SSH X 25
Imperial Walkers x 20
Cherry Pickers x 10
Merkins x 10 – 4 count

The Thang
Mosey to Campus
Two lines and follow the leader doing high knees, butt kicks etc
-Lunge across foot bridge
Sprint stairs up to Ayres Hall
-Leg Throws x20 w/ a battle buddy
Mosey over and down to foot of “the hill”

o DORAS AT THE HILL (partner up)
Lunge up stairs / 50 Burpees
Bunny hop stairs / 100 LBCs

o PYRAMIDS (on grass steps in front of Neyland Stadium)
Do pyramid reps at 5 grass steps I.e. 1-2-3-4-5-4-3-2-1:
-Box jumps
-Decline Merkins
-Dips
-Step ups

PROGRESSIVE ABS (on our way back to the AO)

-Pfeiffer led flutter kicks ICx25 at foot of “The Hill”
Mosey up stairs to Ayres Hall
-Buddy Leg Throws OYOx20
Mosey down stairs to footbridge over Cumberland Ave.
-Dimples led American Hammers ICx25 on 4 count
Mosey back to AO

COT
Count o Rama – 20 PAX
Name o Rama

BOM
– Red Writer
“Where is God at work in your life?” a mentor asked me one day. I didn’t know what to say. He made a compelling argument that for every man, God is standing in the middle of our fear, inviting us to run towards it.

Part of being a High Impact Man is rejecting passivity. Oftentimes as men we avoid/shrink back/check out when things get stressful, overwhelming or intimidating. We must choose to reject that natural tendency of passivity and step towards that fear knowing that God will meet us in the middle of it!

Challenge: Where is God inviting you into your fear today?

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.

 

WAtch OUt FOr THat POle

THE SCENE: 40 and clear

F3 Welcome and Disclaimer

THE THANG

Side Straddle Hop ICx20
Belly Merkins ICx15
Baby Arm Circle ICx15
Tempo Squats ICx15

Route 66 on World’s Fair Park
We ran a distance between 11 light posts, starting with 1 rep at the first pole and then adding one additional rep at each light post until you hit 11.
Round 1: Burpees
Round 2: Squats
Round 3: Merkins
Round 4: Big Boy Situps
Round 5: Carolina Dry Docks

Mosey to the Big Ball stairs.
Calf raises ICx15
Toes in calf raise ICx10
Toes out calf raise ICx10
Squat jump every other stair all the way to the top.

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

BOM
“Whatever you do, work heartily, as for the Lord and not for men,” Colossians 3:22-23 ESV

Red Writer said that he is a recovering people pleaser. He talked about how part of being a H.I.M. (High Impact Man) is rejecting passivity. It’s easy for us as men to either check out of the mundane things or shrink back from the things that make us feel intimidated, pressured and afraid. But as men we must refuse to be passive and live our life on purpose and with greater purpose. That greater purpose is always found when we lift our heads up out of our boredom and stress, and see that we have a Heavenly Father and His gaze is always on us. He sees our weakness, he sees our frustration, he sees our fear; and He still loves us. His gaze and his unconditional love is the fuel that drives us in the mundane and the stress, to stay engaged and reject passivity.

“I always feel it well just to put a few words of prayer between everything I do” -Spurgeon

Stairs Stairs and More Stairs

F3 Welcome & Disclaimer

Stretch:
• Side Straddle Hops IC to 20
• Merkins to 10 IC
• Slow Tempo Squats to 20 IC
• Cherry Pickers IC to 10

The Thang

• Mosey to BB Stairs: Do 7’s At BB Stairs Burpees and Merkins
• Mosey to TN Amphitheatre: 25’s Incline Merkins & CDD
• Remain at Amphitheatre for 11’s: Pull-Ups and Box Jumps
•Circle on Amp. Stage for Ring of Fire to 5
• 10 Burpees OYO
• Mosey to AO
• MARY:
o Flutter Kicks IC to 20
o Power T Flutter Kicks IC to 20
o American Hammers to 20 IC
o Pickle Pounders to 20 IC
• Count-Off
• Name-O-Rama

BOM:

– Proverbs 3:31 Don’t envy violent people or copy their ways (NLT)
– Do not model your behavior after people with poor reaction to emotional or bad circumstances. We have all been there and we have all reacted poorly whether it be a violent use of language in traffic or at home or whenever but remember that this bleeds over into our family and others we are influencing. We are human and make mistakes but try to take a breath amidst the scurry and ask for humility, patience, and strength along with God’s mercy and grace. We are all a high impact man to someone!

Field Trip to the Zoo and Museum

F3 Knoxville – World’s Fair Park
Quickbooks on Q

Pfeiffer, Too Late, G6, Cow Bell, Pole Dancer, Quickbooks

Warm Up:
Tempo Squats 10 on a 4 count
This Right here- Arm Stretches
Run 3 times around the fountain

Mosey to the Museum of Art Parking Lot
3 stations:
Agility ladder with Running,
50 lb Plate Push and Pull Suicides
CMU Ab pass with Partner

PAX partnered up rotating between each station when the push pull suicide group was finished.

Zoo Escape:
World’s Fair Park Drive Hill (from the mailbox to the last parking meter)
*Bear Crawls
*Frog Hops
*Crab Walk
*A… Merican Walking Horse… 10 Mericans at every parking meter, mosey in between

Mosey back to the AO

Department Stores
100 Mtn Climbers

BOM: Romans 4
Abraham Justified by his faith. In the face of fear, anxiety and the unknown he trusted God and his faith was counted to him as right standing before God. Prayed for Faith over the PAX.