F3 Knoxville

Tag: Swirlie

Christmas Vacation at The Dog Pound

The scene: Balmy 42, dark and clear

F3 Welcome and Disclaimer

WARM-O-RAMA:
SSH IC x 15x
Imperial Squat Walker IC x 10x
Arm Circles (big, small, front, back)

THE THANG:
Mosey to rock pile
Hot Potato – Battle buddy up and grab 1 rock per pair. PAX sit facing each other. Partner A does BBS with rock and then passes rock to Partner B, who does BBS and passes rock back to Partner A. Rinse & repeat until total of 50 reps.

Mosey to Matterhorn
Climb hill alternating between Lunges x 10 and Frog Jumps x 10.

Mosey to Pav-a-lon
10 sets of the following
Pull-ups x 5x
Dips x 10x
Squats x 20x

Mosey back to AO
Ring-o-fire Merkins
MARY:
Hello Dolly IC x 10x
Flutter Kicks IC x 10x
Boat/Canoe

COUNT OFF / NAME-O-RAMA

BOM:

Frosty’s Abominable Beatdown

F3 Intro and Disclaimer
Scene: 40, no rain

Warm-O-Rama:
SSH X 25 IC

The Thang:
Mosey to Little Everest
Get a battle buddy for Dora
100 Merkins
200 BBS
300 Squat
Battle Buddy runs up Little Everest and Back

Mosey to the Pavilion
11’s
pullups
burpees at top of hill

Mosey to AO for Mary
Flutter kicks – Toto
Pickle Pounders – Mayberry

COT

Word:
We are not in control of things. Everything changes except for God. How we choose to adapt to the changes makes all the difference.

Pearl Harbor Day

F3 Intro and Disclaimer
Scene: 40 and windy but clear!  Perfect for swingin’ some ‘bells.

Warm-O-Rama
Mosey
Around the Worlds
Figure 8s
Halos
30 Jump Ropes
30 Merkins
Russian Swing
American Swing
Mosey

THE THANG:
5-6x Repeat-O

50x JumpRope (add 25x to each jump rope set per round)
20x Russian Swings
50x JumpRope
20x Single Arm KB Swing (10x each)
50x JumpRope
20x KB Shuffle Swing

MARY:
We skipped Mary in order to finish more of the workout….which sucked but made us better.

WORD:
I took a minute or two to share some quotes and my experiences of reading the book “Worth dying for” by Roarke Denver.  Read it.

The Prison Yard

The Scene: 52 and constant rain

F3 Welcome and Disclaimer

THE THANG:
SSH x 20 IC
Michael Phelps x5
Cherry Pickers x10 IC

Mosey to the prison circuit (tennis court)

PRISON BREAK CIRCLE RUN
– line up, Indian run around the court
– first guy sprints to the net and to the end of the line

Mosey to the rock pile

PRISON YARD BEAT DOWN

Battle buddy up
– one guy with a big rock and the other with two mediums.
– run to the grass
– Dora to the pile and back as many times as it takes

BIG ROCK SQUATS
Small Rock Curls
Small rock Merkins
Small rock overhead press
BIG ROCK LBCs
Small rock tricep extensions
Small rock hops

MOVE THE PILE BACK!

PRISON BREAK – relay sprint races

Back to the AO – 8 minutes of abs
– superman
– ab cycle
– boat canoe

BOM:
American prisons, as of 2013 held over 2.2M people. The largest prison population in the world.

We as men have the opportunity to live free lives, and yet so often we opt for prison.

Sometimes we live in prisons for our bodies. We we work out trying to reach a body image at the expense of our families. We enslave our bodies to food, alcohol or drugs.

Far more often we live in a prison of our minds. We enslave ourselves to greed, and success believing somehow that “just a little more” will make us happy. We live under the burden of guilt and shame for any one of a million failures, constantly hearing the lies of our adversary but not calling them out. We bury ourselves in images and fantasies of women who are not our M and then we see them everywhere we go and cannot stop the flood of images. We live lives plagued by fear of failure, insignificance or disaster.

The truth is found in 2 Tim 1:7. That God has given us a spirit not of fear, but of power and love and self control.

Many of us live in a prison for our souls. For those who believe in the existence, life and sacrifice of Jesus we are made free. The prison cell door has been thrown open, and yet so often we opt to stay in the cell.

You have to make the HC to step out every day. As HIMs we need to look at the men around us and extend a hand to help pull them out.

Moleskin

Great work by the men today. Rainy and cold, you busted it pretty good. Way to get better!

Thanksgiving Leftovers Burn-Off

F3 Welcome & Disclaimer

THE SCENE: 56 degrees, rain off and on

WARM-O-RAMA:
Mosey around outhouse
20 SS hops
10 Frankenstein’s (ham burners)
10 ‘Merkins

THE THANG:
Set up 3 cones 30 yards apart
Sprint to cone 1 do 10 burpees
sprint to cone 2 do 20 mericans
sprint to cone 3, do 30 squats.
Sprint back to start
Repeat but Side shuffle to cones on 2nd round.
Repeat but high knees to cones on 3rd round.

Mosey to bottom of Cory Hill:
Bear crawl to top, 10 squat jumps
Bear crawl down the hill, 10 smurf jacks
Repeat 3x

Mosey to bottom of Matterhorn
Run to top, doing burpees on “hit it” command. (Do 3 burpees when you reach top till 6 catches up)

Mosey to pavalon
On your own: three sets of (10 mexican jumping pull ups, 10 dips, 20 domo squats)

Mosey to Rock pile. Grab rock and Wagon Wheel till 6 catches up
20 wood choppers (10 each side)
25 overhead press
20 curls
20 tricep extensions
10 wood choppers

Mosey back to AO

20 imperial walkers

COT:
Count off and Name-o-Rama

BOM:
3 ways to fail at everything in life:
1) Complain about everything
2) blame all your problems on others
3) never be grateful

3 ways to be successful in life
1) Love the Lord God with all your heart, soul, mind and strength.
2) Love your neighbor as your self
3) be like Christ

WORD:
Very proud to be a part of the PAX this morning. Not ideal conditions, not a single complaint about the weather. Everyone pushed hard this morning. Prayers out for Bartman’s family and their new addition as well as the families dealing with the fires in Sevier County.