F3 Knoxville

Tag: Tank

Bataan Death Spartan

The Scene – 70 deg and clear
F3 Welcome and Disclaimer
Warm-O-Rama
COP
Windmills x 10 (IC)
Rockets x 10 (IC)
Burpees x 10 OYO

Tha Thang
Bataan Death March Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line.

Stop at Turf Soccer Field
Line up at end line
10 burpees OYO
Sprint 100 yards
10 Merkins
Walk or very slow mosey to half field
Bernie sanders to end line
Repeat x 10

4 Corners
Start in center of field
Run to 1st corner – 20 SSH
Run back to center
Sprint to 2nd corner, 20 Squat
Run back to center
Sprint to 3rd corner, 20 CDD
Run back to center
Sprint to 4th corner, 20 Lunges

Mosey to AO

Mary
Alphabet – Big Capital letters
LBC x 100

Count off and Name – O – Rama
BOM
We are blessed, count your blessings
To be in top 1% of income in the world, make more than $32,000
900 million live on less than $2 per day
663 million don’t have good water
2.4 billion have no sanitation
800 million don’t have good food

We have water, food, money (more than we NEED), no persecution for religion, people that love us and that we love, even if it is F3 guys only. Be thankful and count your blessings.

Hello Spring!

The scene: 60 and clear

F3 Welcome and Disclaimer

Warm-o-rama:
SSH IC x 10
Merkins 4ct IC x 10
Cherry Pickers IC x 10
Rockettes IC x 10

Tha Thang:
2 laps around boat dock parking lot stopping at each light pole & alternate the following:

  • Lap 1- Mountain Climber x 10; BBS x 10
  • Lap 2 – Wide Merkin x 10; American Hammer x 10

Pyramids

  • 20 Merkins (4 ct), run hill
  • 20 Reverse Lunge (4 ct), 20 Merkins (4 ct), run hill
  • 20 SSH (4ct), 20 Reverse Lunge (4ct), 20 Merkins (4 ct), run hill

Suicides
5 cones. Do 2,4,6,8,10 (increasing at each cone) of the following

  • Rd 1: Starjacks
  • Rd 2: Dry Docks
  • Rd 3: Sumo Squat
  • Rd 4: Diamond Merkin

MARY:
Dead Bug x 20
Box Cutter x 20
LBC x 20
Peter Parker

Count off and name-o-rama

BOM:
Challenge the way you think. Proverbs 23:7 says “as a man thinks in his heart, so he is”. Luke 6:45 says “out of the abundance of the heart his mouth speaks”. In both of these scriptures, the word heart refers to our mind….how we think about things. Our thoughts are forerunners to our actions. Whatever you allow to happen internally between your ears will eventually develop into your external actions.

Pursuit

Scene: 48 clear and awesome!

Welcome and disclaimer

Pursuit- the action of following someone or something.

Warm-o-Rama
IC 20 4ct SSH
IC 5 4ct diamond Merkins
IC 5 4ct regular Merkins
IC 5 4ct wide Merkins
X 3

The THANG

Mosey to hockey rink
– 10 Derkins
– 1 Suicide
– X5

Catch the guy in front of you:
– inch worms
– Duck walk
– Bear crawl
– Bunny hop
– Panther walk
– Kangaroo hops
– Lobster walk
– Flamingo
– Lizard walk
– Lunges

– Frog jumps

Mosey to the starting line
– wind sprints
– Merkins
– X5

Mary
– Dead bug
– American Hammers
– Pickle pounders

BOM

I have been in pursuit over many things in my life, girls, laughs, jobs, my wife, and even criminals. And through almost all of those times I was never in a pursuit of God. There were a lot of times when I doubted God, or strayed, or put him on the back burner, but… He was always in pursuit of me. He never gave up on me. He came for me in good times, and carried me through the bad times. He was always there. More importantly when I finally realized what was going on, I didn’t have a long chase to catch God because He had just been waiting for me to stop running. Now the tide has turned, I actively try and pursue a relationship with Him, and you know what? My life has gotten better because of my relationship with Him.

To those of you who are still running, let God catch you, because one way or another He will.

Psalm 139 7-12

Simple Plan

The Scene: 45 and clear

Welcome and Disclaimer

THE THANG
COP –

SSH x15 IC
Tempo Squats x10 IC
Cherry Pickers x10 IC
Little some o’ this/that

To the tennis court:

4 corners of pain – Indian Run Style
Run counterclockwise around the court until you get to an open station, then do that exercise until the person in the station behind you gets past you to the next open station. Continue for 25 minutes
Corner exercises 1) Merkins 2) Squats 3) Carolina Dry Docks 4) Pee Rock weighted sumo Squats

Mosey to the rock pile

Medium sized rock, curl-press-tri burnouts 15-14-13-(audible)-10-9…

Small rock – weighted shoulder blasters

Mosey back for some Mary
Hello Dolly x20 IC
LBC X100

BOM
Be confident in this, that he who began a good work in you will bring it to completion at the day of Jesus Christ.
‭‭Philippians‬ ‭1:6‬ ‭

You were selected before the foundation of the world to be who you are, where you are and with a purpose for which He designed you. Don’t grow weary in that.Look for what it is and come to that.

Moleskin
It’s tough to get better with just 4 guys, but we have it a great shot. The guys worked hard and none of us can lift our arms

Hey! Watch iss!

The Scene:  72 degrees and an ever so slight drizzle at times

F3 Welcome & Disclaimer

Warm-O-Rama:
Mosey ’round outhouse
Yee haws x20
Mericans w/ 12oz curls x 20
Lightin a firecracker and runnin high knees to fence and back

Partner up
Chicken chasing course W/CMU (12 pack of Olympia) while partner does more merkins w/12oz curls
x2

Indian runs in two lines to back of rink lot w/CMU yell “hey! check iss out” before sprinting to the front

The Redneck shopping spree:
Cone 1 Walmart)20 of each: curls, tris, presses, Squats at each station, run to previous cone and back, grab CMU move to next cone.

Cone 2 Auto Zone) 15 of each: Mericans, SSHs, Imperial walkers, mericans

Cone 3 Walmart again) 10 each: burpees, lumberjacks (5×2), BBS, Carolina Dry Docks

Cone 4 liquor store) 5 each: CMU burpees, CMU sit-ups, CMU sumo Squats, sprint to start w/CMU.

When finished do Suicide sprints to each cone and back
till 6 catches.

Partner up: at start, one farmer walks to first cone with both CMUs (12 packs) and back, while other does exercises, switch go to 2nd cone etc. exercises: Mericans, rockettes, low Ratchet squats, dry docks

Mosey w/CMU to AO

MARY:

Ring of Marlboros:
1st man yells “Hey! Watch iss!” and does exercise he chooses and PAX follows. Next man says same thing when he feels the need and does his exercise.

Count-o-Rama
Name-o-Rama

BOM:
Why We Should Love Our Enemies
“Love your enemies, do good to those who hate you.” (Luke 6:27)

There are two main reasons why Christians should love their enemies and do good to them.

One is that it reveals something of the way God is. God is merciful.

“He makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust” (Matthew 5:45).
“He does not deal with us according to our sins, nor repay us according to our iniquities” (Psalm 103:10).
“Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you” (Ephesians 4:32).
So, when Christians live this way, we show something of what God is like.

The second reason is that the hearts of Christians are satisfied with God and are not driven by the craving for revenge or self-exaltation or money or earthly security.

God has become our all-satisfying treasure and so we don’t treat our adversaries out of our own sense of need and insecurity, but out of our own fullness with the satisfying glory of God.

Hebrews 10:34: “You joyfully accepted the plundering of your property [that is, without retaliation], since you knew that you yourselves had a better possession and an abiding one.” What takes away the compulsion of revenge is our deep confidence that this world is not our home, and that God is our utterly sure and all-satisfying reward.

So, in both these reasons for loving our enemy we see the main thing: God is shown to be who he really is as a merciful God and as gloriously all-satisfying.

The ultimate reason for being merciful is to glorify God