F3 Knoxville

Tag: Rainbow

Incremental Growth

The Scene: perfect conditions – 55 degrees, clear

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Cherry Picker
  • Merkin
  • Goofball
  • Jog 2 parking lot laps

Line up in parking lot Burpee Dans

Beginning at the curb, perform 4 lunges then 4 burpees, rinse and repeat across parking lot, run back to curb. Then 4 lunges and 3 burpees. Rinse and repeat (then 2 burpees, then 1 burpee). Plank or BBS until group finishes.

Mosey to lower parking lot – find a battle buddy

One man runs the length of the parking lot, performs 5 Merkins, then runs back while partner does Merkins (100), then BBS (200), then jump squats (100). Trade each lap until the total number is completed.

Next exercise:

Group splits: Half begin Bearpees (10 bear crawls followed by 1 Burpee), while the other half start Bernie Sanders on the hill. Bernie Sanders group relieves Bearpee group. Endless until 6:15am.

INCREMENTAL GROWTH

Growth is hard to see. We measure growth. When an acorn is crushed by a 1,000 lb. tombstone, who wins? It’s a no brainer. The acorn always wins. God waters it, and slow growth appears. Let’s all work toward incremental growth in our spiritual life– the same way we are working toward growing in fitness and strength.

4 Corners

The Scene: Mid 50’s great morning

The Thang:

5:30 COT

  • Cherry Picker x 15
  • Merkins X 10

Mosey to Playground-

  • Leg on bench lunge x10
  • Derkins x10
  • American Hammers x 20
  • Repeat

Mosey to Baseball Field

4 corners

  • Squat Thrusters x15
  • Burpees x10
  • Pullups x10
  • Dips x20
  • Repeat over and over and over and somewhere in between Squats x66

Mosey back to Parking Lot

  • Squats x25
  • American Hammers x25
  • Flutter Kicks x25

Count-O-Rama: 40

Name-O-Rama

BOM: Be joyful in your waiting and be present

2.0 Star Wars Q

  • Scene: sunny and hot

Welcome and Disclaimer 

Warm-o-rama

IC Imeperial Walkers

IC Han Solo Squats

IC SS droid hops

IC Boba Fett bends

The THANG

Speeder bike mosey alternating with

Down R2D2s

Jabba Merkins

Chewbacca crunches

Storm Trooper hangs

Vader chase, kids are “it”

Vader chase, dads are “it”  x2

Speeder bike mosey back to the starting point

Blaster Ball (formerly known as dodgeball)

BOMBS AWAY!!!  (Water balloon fight)

Name-o-rama

BOKids

God give us strength to do anything.  Even when times are tough or we are having a bad day God is always with us pushing us forward.  God watches over us and protects.

“I can do all things through Christ who gives me strength” Philippians 4:13

 

 

 

Embrace and Seek

F3 Welcome & Disclaimer

Workout:

Warm-up

Cherry Pickers x 15

Side Straddle Hop x 30

Shoulder Taps x 15 (4 count)

Squats x 20

Baby Arm Circles

Merkins x 15 (4 count)

Mosey to pavilion

3 stations-3 groups (2 rotations)

1st station: this group will set the tone 75 calf raises on stairs/10 burpies and then move to the 2nd station

2nd station: pavilion bench pull-ups/wall sit until releaved by 1st group

3rd station: dugout pull-ups x 12/Carolina Drydocks until releaved

Mosey toward Cardiac to bank behind baseball outfield

11’s—-bear crawl up, crabwalk down/wide grip merkins at bottom and diamond merkins on top

Mosey to Cardiac hill

Devin Hester to first turn and sprint to top

50 triceps dips on benches

Mosey to CMU pile

Partner up and do 20 blockies alternating reps with partner

Run to bottom of hill; Devon Hester to gate and run back to CMU pile

Repeat

Scissor Kicks x 30 (4 count)

Circle of Trust

BOM: Embrace challenges/pray continually/seek God’s wisdom

James 1:2-4

I Thessalonians 5:16

Embrace the Suck

The scene : Pretty Dang nice out!

The Theme: Embrace the suck
THE THANG
COP
Ratchet Effect x3
Hill Billys
Sumo squats x20
Narrow Squats x20
Mountain merkins x10
Surfees x10

MOSEY to the Playground for Leg ups/quad blasters 3 sets each leg x30

Mosey to the PAVALON for bench pull ups. while others are hanging leg/ab execersise in the dug out. Rinse and repeat 4 times x20 reps

Mosey back to the AO for Doracides.
100 merkins, 200 LBC, 300 squats P1 does reps while other does suicides with increaing burpees at each cone

Circle up for PAX choice. CONES OR MUSIC! Pax chose music. I get Knocked down. Do a burpee everytime the song says I get knoecked down, SSH between. TOtal of about 32 burps
BOM
As Shakespear once said “Let thee embrace me, sour adversity, for wise men say it is the wisest course” = Embrace the Suck. Get out there and challenge yourself and push your self so you can change yourself for the better.