Ribbed – Page 111 – F3 Knoxville

Full House Monday

April 10, 2017 Cat Gut

THE THANG

COP

SSH x20 (IC)
Cherry Pickers 4 count x 15
Imperial Walkers 4 count x20

Mosey to field office for 10 Burpees on your own. ->Mosey to the soccer field some fun!

Groups of 3. Exercises on each touch line with 3rd man sprinting from one side to the other. Excercises:

Carolina Dry Docks	Sprint ->	Big Boys
Burpees	<- Sprint	Superman/Swim
Plank Jacks	Sprint->	Flutter Kicks

Mosey to the paved hill that peaks at the Asylum

Repeat above exercises with the hill being your sprint.

Mosey to back to the SP up for MARY

MARY

One round of ATM’s (15/10/10)

COT

42 with one FNG

BOM

Romans 5:2-5

Therefore, since we have been justified by faith, we[a] have peace with God through our Lord Jesus Christ. 2 Through him we have also obtained access by faith[b] into this grace in which we stand, and we[c] rejoice[d] in hope of the glory of God. 3 Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, 4 and endurance produces character, and character produces hope, 5 and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

Hebrews 5:7-10

In the days of his flesh, Jesus[a] offered up prayers and supplications, with loud cries and tears, to him who was able to save him from death, and he was heard because of his reverence. 8 Although he was a son, he learned obedience through what he suffered. 9 And being made perfect, he became the source of eternal salvation to all who obey him, 10 being designated by God a high priest after the order of Melchizedek

Obiding through Suffering results in HOPE! Stay with the PAX and keep your head down. Iron sharpens iron. if you are suffering reach out to the PAX and ultimately God as He is the one that provides us Hope!

Audible

April 3, 2017 Barbie

The Scene: 59 degrees, light wind…

F3 Intro and Disclaimer

Warm-O-Rama

Cherry Pickers x 10

Merkins x 10

The Thang:

Attempted CMU group thang that blew up on me so we audibled to the below

11’s- up cardiac hill

Star Jacks/Burpees

Ab-O-Rama

Captain thor AKA Woodshack and Merkins

The Share (BOM):

Leadership

Set Direction

Provide Protection

Made Provision

To be a courageous leader, every man must master one significant obstacle: Feelings

Have a plan and a purpose

In it for a Reason

March 27, 2017 Archie

F3 Welcome & Disclaimer

Warmup

SSH x25
Burpee Ring of Fire. Circle Up. Run in place. Each PAX takes turn calling “DOWN”. Pax Burpees. Progresses to next person.
Michael Phelps x 10

Set 1 – Dugout Hugout

Partner Up! Pax runs to Baseball Diamond.

Pax 1 – Pullups in Dugout
Pax 2 – 10 Burpees
Repeat until group hits 200 burpees

Set 3 – AbSprints on Parking Lot Hill

Partner Up!

Pax 1 – Sprint to Gate at Top of Hill
Pax 2 – Iron Cross. Flutter Kicks. BBS. (Only change when need to modify)
(Switch to Bear Crawl Up halfway through)

Set 2 – Pablo’s 11s

Pax runs to end of parking lot near ball field and lines up.

TOP: 10 Nipple Scraper Merkins
BOTTOM: 1 Never Cross Dollys

COT

Lesson in masculinity, courage and faith from Esther. Recognize you’re where you are “for such a time as this.” You’re in the job, family, time, body, community that you’re in for a reason. Live on purpose in light of that truth today.

Free to Lead

March 22, 2017 Proton

F3 Welcome & Disclaimer

5:30 COT

Side Straddle Hop x 20
Michael Phelps x 20
Speed Skaters X 20
Sky Hawk Merkin x 10
Two Laps around the lot

Bermuda Triangle – 2 Second Hold- 3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into three groups and run to each station. Every time you pass the Flag Pole do 10 Burpees.

20 Pull-Ups x 3 rounds
20 Picnic Table Rows & 20 Mekins (reduce to 10 or 15 with 2 sec hold after first round). x 3 Rounds
20 Wall Jumps or step up x 3 Rounds

Aiken Legs x 3

Done in succession with no rest – 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Squats, 20 Reverse Lunges (10 each leg forward).
Crawl Bear up to the entrance
Repeat

Hill Runs

Bernie
- 15 Merkins on the 4 count
Sprint
- 10 Merkins on the 4 count
Devin Hester
- 10 Merkins on the 4 count

Aborama

Hello Dolly x 25
Captain Thor x 20

“Told To Follow Freed to lead”

We are programed by the world to solve every problem and work it out on our own power. This can be a frustrating endeavor because many of life’s challenges are out of our control. We can become distracted trying to see into the future and fail to lead in the areas of life that God has called us to because of the distraction. God has simply calls us to follow him. He is in control and is in and before all things. Proverbs 3:5-6 says Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. When we follow him and trust that his has our present and future in his hands we are freed to lead in the areas of like that he puts in front of us. Let’s be men of impact that follow Christ and therefore are feed to lead.

What Goes Up Must Come Down

March 21, 2017 Proton

F3 Welcome & Disclaimer

5:30 COT

Windmill x 15
Imperial Squat Walkers X 20
Arm Circles x 25 each way
Peter Parker Push-ups
Burpo’s – 5

Mosey Lower Parking Lot and grab CMU’s – Partner up

Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:

Merkins and Curls

30 Curls, Devin Hester 10 Rows
25 Curls, Devin Hester 25 Rows
20 Curls, Devin Hester 20 Rows
15 Curls, Devin Hester, 25 Rows
10 Curls, Devin Hester, 30 Rows

4 Corner Escalator – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats

10 reps, run to next corner, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

Aiken Legs

Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward).

Aborama

Flutter Kicks x 30
Box Cutters

James 1:19 Know this, my beloved brothers: let every person be quick to listen, slow to speak, slow to anger;

Anger is an emotion created by God and although often directed in the wrong places is a Godly trait.
“Anger is energy aroused in defense of something good and related against something evil. If you see someone oppressed and you don’t get angry you are not like God.”
What am I Defending and what am I attacking?