F3 Knoxville

Tag: Roadshow

Burpees for Bandwagon (MIA)

The Scene: Lower 40s and Early
Warm-O-Rama:
SSX x 15 IC
Merkins x 10 IC
Cherry Pickers x 10 IC
Burpees x 10 OYO
Squat Jumps x 10 IC

The Thang
Partner Up and Grab one Cinderblock between the two
Mosey to parking lot
One partner starts with 10 squat to shoulder press with cinderblock while the other starts with 10 merkins on the other side
Run to the other side and do 10 burpees halfway across and do opposite exercise at the other side
Run back and do 10 burpees again then 9 merkins until you get to 1 of each exercise

110 Burpees Total

Mosey to Cardiac Hill
Start at very bottom 20 little baby crunches at bottom and run to top and do 20 dips
Repeat 3 more times

Finish with 10 burpees at top

Mosey back to AO

BOM-
1 Timothy 6:6-12

“6 But godliness with contentment is great gain. 7 For we brought nothing into the world, and we can take nothing out of it. 8 But if we have food and clothing, we will be content with that. 9 Those who want to get rich fall into temptation and a trap and into many foolish and harmful desires that plunge people into ruin and destruction. 10 For the love of money is a root of all kinds of evil. Some people, eager for money, have wandered from the faith and pierced themselves with many griefs.”

Being content. What does that look like in today’s world? Why is it so hard to get to a place of contentment in our society? Everything is telling us the opposite, we deserve a bigger house, nicer car and the best of the best. Look around us and see people recently in Gatlinburg that have lost everything and we are still not content with what we have. BUT this is our human nature we are broken and we can not find peace in what we have here on this earth. The only way to move closer and closer to that contentment is to strive daily for a personal relationship and love of Jesus Christ.

Moleskin-
Great workout as the 21 PAX that made it out as everyone grinded through the burpees and cardiac hill. Nothing better than seeing Dimples cramping up while trying to keep up with Edit getting up Cardiac. Hopefully it was a good enough workout for everyone as we missed all those fartsackers that were dreaming of sheep. Great to see DuckPond back out!

Hot Pinto Beans on a Cold Night

The Scene: Low 20’s and cold

Warm-O-Rama:
SSH x 15
Windmills x 10
Cherry Pickers x 10
180 Jump Squats x 10 in each direction
Merkins x 20

The Thang
Mosey to football field
Full Field Suicides x 5
Go 1/4 way and reverse, 1/2 and reverse and to the end at end do 10 burpees at the beginning do 10 jump squats
50 burpees and 50 jump squats total

Mosey to playground with coupon (paver)

20 Big Boy Sit-ups with paver
20 Bicycle
20 Plank to Dolphin
20 Jack Knife Sit-Ups
20 American Hammer
20 InchWorm Pushups
20 Flutter Kicks
20 Hello Dolly
20 Canoe/Boat

20 Dips 20 Decline Merkins
15 Dips 15 Decline Merkins
10 Dips 10 Decline Merkins

Mosey to Pull-Ups in the Dugout
10 Pullups x 2

Mosey back to AO

BOM- Isaiah 53:5

But he was pierced for our transgressions,
he was crushed for our iniquities;
the punishment that brought us peace was on him,
and by his wounds we are healed.

In this assurance that we know without a doubt that our wounds have been healed through His death on the cross. This brings us the ultimate peace and gives us comfort in knowing that He has done it all for us.

It was a great night out with Pinto really crushing our core. Included 3 grizzly veterans with three 50+ respecters showing everyone who is boss.

Heart Beating Hills

F3 Welcome & Disclaimer

Warm-Up
SSH x 15 IC
Merkins x 10 IC
Cherry Pickers x 10
Burpees x 10

The Thang-
Grab CMU and head to parking lot
11’s
1 Squat Press at beginning of parking lot
Sprint to halfway point do 10 burpees and go down 1 each lap
Sprint back to start and then back to the end of the parking lot and do 10 merkins
Go until you have done 10 squat press at one end and 1 merkin at the other end
Recover

Mosey to Cardiac Hill at 0.25 mile marker up to top almost .25 mile one way

10 merkins at bottom and sprint to the top and do 20 dips
Repeat x 4

Mosey Back To AO

BOM-
Consistency is so hard for me in every aspect of life. Whether it is eating healthy, getting to the workout in the mornings or more serious things like praying for my wife/family every night, I struggle with it. As an F3 nation we as men need to come alongside each other and encourage one another to stay consistent in our lives and hold each other accountable. It can work for a while by yourself but eventually we fall victim to the voice in our head telling us to let up and take the easy road but every time we do that we regret it. Anytime I fartsack for a workout, an hour after the workout would have been over I regret it. I have never regretted going to a workout, ever, period.

Edit looked strong as usual but Goose was trying his hardest to keep up. Somebody at the end smarted off to Pinto and Lilydipper about their age and got put in the sleeper hold. Great workout as everyone really pushed it and we put over 2 miles of sprinting in.

Dips with Lily

F3 Workout, Thursday, December 1
Warm-Up
10 Burpees
20 x Jumping Jacks
15 x Cherry Pickers
15 x Gradual Squats

Mosey to Walking Track

50 Dips Using Benches
50 Baby Crunches while others do dips
Rinse and Repeat

Mosey to Hill By High Fence

Team up with partner. Each team does 200 merkins and 100 big boy sit-ups. One partner runs up hill while the other is doing the exercise

Mosey Back up Cardiac to Benches by Start of Walking Track

50 Dips Using Benches
50 Baby Crunches while others do dips

Mosey to Parking Lot By Playground

(Each man grabs one Cinder block and two bricks. Bricks are placed in middle of parking lot while Cinder blocks are places on playground end of parking lot.)

25 bench presses with cinder block then run to bricks
15 flys above chest with bricks while lying on back
10 man-makers with brick then run to cinder blocks.

25 curls with cinder block then run to bricks
Repeat the 15 windshield wiper raises and 10 man-makers then run to CINDER BLOCKs

Rinse and Repeat Twice

Mosey to AO

BOM

We all long for God but may not even realize it
Children try to satisfy that longing with toys – doesn’t last
Adults try to satisfy through bigger toys, cars, houses, boats, or meeting the right woman or getting the perfect job.

Even in relationships, if we expect the longing to be fully satisfied we will be upset – we see this in marriages where spouses blame the other for not meeting their needs.
God has make us with holes in our hearts – made us that way so that He can fill the hole. We must thirst for God.

CS Lewis in Mere Christianity said,
“If I find in myself desires which no experience in this world can satisfy, the most probable explanation is that I was made for another world.” It doesn’t mean the universe is a fraud, it means that “earthly pleasures were never meant to satisfy it, but only to arouse it, to suggest the real thing.”

In F3 we point one another to the “real thing.”

Post Turkey Burn

F3 Welcome & Disclaimer

THE THANG
COP:
Windmills IC x 15
Cherry Pickers IC x 15
Low Squats IC x 10
Burpees OYO x 10

Mosey to Baseball Field Outfield
Stuffing Suicides- working off that Thanksgiving Meal
Bear Crawl ¼ across field and sprint back
Lunge ½ across field and sprint back
Sprint to end of field and sprint back
25 Merkins and 25 Big Boy Sit Ups
Rinse and Repeat x 4

Goose and Barney were blasting through this with ease

Mosey to playground for 11’s
11’s
Alternate
Big Boy Sit Ups and Box Jumps

20 Dips and 20 Decline Merkins
Rinse and Repeat

Abs for our wives and girlfriends but only for girlfriends to look Goose and Timberlake

Flutter Kicks IC x 20
Hello Dolly IC x 20
American Hammer IC x 20
LBC’s OYO x 100

Mosey to Dugout for 1 minute of pullups

COT-
Number off and Name-O-Rama

BOM-

Pinto brought a good word with all the fast and furious things around us, there is one thing that remains constant and that is Christ. Even though the horrible fires have happened up in Sevier County we know that he is sovereign and in control.

Moleskin-
The PAX put in some good work today and we were sweating like it was summer. Timberlake made it back from Louisiana and Goose was getting in a workout before his 5th date! Good to see Smallmouth back out and you wouldn’t want to run into him in a dark alley, he is a straight up beast!
-Prayers for Pinto’s family and their cabin up in Gatlinburg
– Prayers for all of the families in Sevier County