F3 Knoxville

Tag: Snitch

Dimples Barbie Co-Q

The Scene: 42 and clear

F3 Welcome and Disclaimer

The Thang

Warmup: Butt kicks, high knees, Frankenstein walk

Mosey to Pavilion

Circuit 11’s: Reverse pull ups / Box Jumps with pull ups(5) and merkins(10) in between

Mosey to Playground

11’s with Incline Merkins / Dips

Barbie takes over and Mosey to parking lot

Find battle buddy: Dora (100 dive bombers, 200 smurf jacks, 300 american hammers) battle buddy bear craw downhill, do 5 merkins back pedal up the hill and switch

Lunge across parking lot for cool down

COT: Number off and Name-O-Rama

BOM: 1 Peter 4:10 each one of us has received a gift use it to serve others for God’s glory

Moleskin: Great start to the week and fun group this am.

 

Start Together-Finish Together

The Scene: 50 and damp

F3 Welcome and Disclaimer

WARM-O-RAMA:
Imperial Walkers IC 4ct x 25
Burpees 10 OYO
Merkins IC 4ct x 25

THE THANG:
Mosey Indian run style to first stop
Mtn climbers IC 4ct x25
Lunges up the hill 50
Mosey to the pavilion

At pavilion
5 rounds
5 pull ups
10 squats
5 toes to bar
10 good mornings

Mosey to the lower parking lot
5 rounds
10 LBCs
10 burpees
10 Freddie Mercury
10 dry docks

Mosey to CMU trailer
5 rounds
10 bicep curls
10 tri extensions
10 bent over rows
10 thrusters

Merkin relay countdown
Split into teams
Sprint 5 merkin sprint back
Rest of the PAX holds a plank
Sprint 4 merkin sprint back

MARY:
Floor wipers IC 4ct x
American hammers IC 4ct x
V-ups IC 4ct x

WORD:
Never Give Up!

We started off gettin’ the PAX movin’ right off the bat!  Good mumblechatter and an OTB trip to Starbucks brought the PAX closer together after the workout.  Good to see you guys and grab a little Second’F and a great start to Thanksgiving Day!

BOM

In the BOM I talked about Lt. Brian Murphy and how he never gave up, and how he never left anyone behind. At a conference I met Murphy and he added the guys on his shift had an agreement that what they  “Start together finish together.”
Who do you not want to leave behind? What makes you fight and make sure to never give up? Who else chose never to give up? The true constant is Jesus. He never gives up on us. He pursues us to be saved through him. When we live our life for Jesus we have eternal life. Jesus is our savior, and we can only be saved through him. He leads us and he encourages us to be leaders of others. He fights for us, and he doesn’t want to leave behind. He gives us strength, strength to never give up. He pursues us so that we can finish together and begin a new life in heaven. We are encouraged through each other, we fight for each other.

And he gave us F3. He gave us a group of brothers from another mother, and we come out each morning and push each other, we also never leave anyone behind. We always pick up the Six. And I am thankful for that, thankful for you guys, in so many ways that I just can’t say it.

I can think of no better verse to describe this than:

Prov 18-24

“One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother”

UF3 Championship

F3 Welcome and disclaimer

WARM-O-RAMA:
10 burpees
10 mericans
20 Baby arm circles
Mosey and run in place while explaining stations and exercises

THE THANG:

UF3 Championship of the WORLD!

Split into even groups at 5 stations
All exercises at each station will repeat when completed for 5 mins straight.
1 min Recover walk/mosey to next station.

THE FIGHT
Station 1:
10 mericans
15 side straddle hops 3-count
20 squats

Station 2:
10 burpees
15 clean and press w/CMU
20 straight forward air kicks

Station 3:
10 Turkish get ups with KB
15 flying knees in place
20 curl to overhead press w/CMU while moving side to side

Station 4:
10 line sprints
15 bear crawls
20 goblet squats w/CMU

Station 5:
10 burpees
15 squats
20 3-count punches while moving

THE MEDIA TOUR
Indian Run to “little Everest” 10 count rest
THE PICTURE OP
Run up and do 10 rocky balboas with “belt”
Run around road on top back to the bottom of little Everest.
THE PRESS CONFERENCE
Run up and do 30 second l gore then 10 3 count air punches

Mosey to AO

MARY

15 flutter kicks
10 mericans

Count off/ Name o rama

BOM:
Armor of God
Eph 6:10
“Finally, be strong in the Lord and in his mighty power. Put on the full armor of God, so that you can take your stand against the devil’s schemes. For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, and with your feet fitted with the readiness that comes from the gospel of peace. In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. Take the helmet of salvation and the sword of the Spirit, which is the word of God.”

‭‭What was the purpose of the belt in Roman armor?
Everything is held together by the belt.
Protection, starting point for weapons allows for everything to work together.
The Truth…is Jesus, the Bible. The word is what all things should be based on.

Barney’s Beatdown

THE SCENE 43 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Cherry Picker x 15 IC
Arm Circles F&R x 11 IC
Skyhawk Merkin x 15 IC
Hillbilly Walker x 15 IC

Triple Threat on the Main Lot
Barney has 3 Friends – BJ, Baby Bop, and Riff. Riff is the Runner, Baby Bop is doing Little Baby Crunches, BJ is doing Merkins.  Riff runs and relieves  Baby Bop who is doing LBCs.  Baby Bop changes to Riff and runs back to relieve BJ and starts doing Merkins.  Rinse and Repeat x 3-4.

Mosey to side lot

BOMBS
Barney has another friend called Dora:  BOMBS – with a partner:
40 Burpees
80 Overhead Claps
120 Merkins
160 Big Boy Sit ups
200 Squats

Mosey to Playground

11s
Derkin and Box Jumps OYO
Big Boys when finished.

Mosey back to SP

Quick Lap
Sideways cross over run (karaoke) along 1st side, 5 burpees in corner
backwards run along 2nd side, 5 Squat Jacks
Sideways cross over run (karaoke) along 3rd side, 5 burpees in corner
backwards run along 4th side, 5 Squat Jacks

MARY
Rosalitas (Vertical Dollys) x 15 IC
Boat Canoe OQ
Pickle Pounders x 15 IC

COT
CountORama // NameORama

BOM
I have been thinking quite a bit about being a good steward of what God has provided.  God owns everything – (Psalm 24:1-2).  The earth is the LORD’s, and everything in it, the world, and all who are in it.  Accept what you have – (1 Timothy 6:7-8) Basically this verse says you come into the world with nothing and leave with nothing.  Seek first His Kingdom, and submit your requests to Him – (Matthew 6:33) But seek first his kingdom and his righteousness, and all these things will be given to you as well.

Guys, realize that we are here to simply manage what is already His.  We need to seek out his kingdom, his righteousness and aim to use what he has blessed us with for His glory rather than our own.

F3 Crossfit Games 2016

THE SCENE – 67 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Michael Phelps x10
Imperial Walker x10
SSH x25

Mosey to base of hill.

Bear crawl up.
Sundials at the top until everyone gets there.
Mosey to STOP sign. (Turn Left)
Merkins x25
Sprint to speed humps.
Carolina Dry Docks until everyone gets there
Lunge x25/leg
Mosey to STOP sign
Burpee + frog hop x10
Sprint to next light pole
BBSups x30
PICK UP CMU and Mosey back to main parking lot.

Grab thy CMU. Do reps OYO for 20 seconds. During the rest, carry CMU 10 yds.
(20sec work/10sec Rest) Derkin
(20sec work/10sec Rest) lat row
(20sec work/10sec Rest) Shoulder press
(20sec work/10sec Rest) Bicep curl
(20sec work/10sec Rest) Tricep dip

Mosey back

Perform reps at each line. Sprint between lines. Mosey back. Do each round for 2 minutes.
Round 1: 10 Squats at each line
Round 2: 10 Jump squats at each line

Grab thy CMU. Do reps OYO for 20 seconds. During the rest, carry CMU 10 yds.
(20sec work/10sec Rest) Clean/Press
(20sec work/10sec Rest) Push-up
(20sec work/10sec Rest) LBSup
(20sec work/10sec Rest) Burpee

Mosey back

Lunge w/ CMU overhead length of parking lot
Hello Dollies x25

Return CMUs to pile

One final, all-out sprint to the top of the hill. Recover back down to AO and circle up.

COT
CountORama // NameORama

BOM
Announcements:
1. Christian Brother’s Car Service (is that right?) is doing free oil changes for single moms this Saturday.
2. Contact G-6 if you need to hire a logistics guy. (In fact, contact G6 if you need to hire anyone. I can almost guarantee he knows someone.)

YHC didn’t have much else to share, mainly because I was trying really hard not to puke. What I did share, was something like:  It’s an honor to work so hard with this PAX. Keep giving back. We need more men to step up to Q. As we approach the one-year mark of F3 Knoxville, continue looking for new ways to share the love and connect other men to this incredible thing we’ve been given.