F3 Knoxville

Tag: Tank

Omelette with Merlot

The Scene: 61 and clear with rain looming

F3 Welcome and Disclaimer

Warm-O-Rama
SSH 20x IC
Chinook x10 IC each direction
Michael Phelps x10 IC
Cherry Pickers x10 IC

Tha-THANG
Mosey to guardrail
Dips x20
Incline merkins x20
LBC x20
Side straddle hop til 6 is up

Mosey to bottom of Matterhorn
Ladder suicides
Run to second cone and back to cone 1
Run to third cone and back to cone 2
Repeat until you end at top

Burpees until 6 is up

Mosey to pavilion
Partner up for Dora
50 pull-ups
100 merkins
200 dips
5 merkin, 10 dips, 15 squat cycle til 6 is up

Mosey to top of Matterhorn

Ladder Suicide back down Matterhorn

Indian Run back to AO

MARY
Flutter kicks x20 IC
Hold feet 6 inches off ground
Hello Dolly’s x20 IC
Hold feet 6 inches off ground
Reverse crunches x10 OYO
Hold feet 6 inches off ground
BBS x20 IC
LBC x20 IC

COT
Count off and Name-o-Rama

BOM
This week has been eye opening for me with employee’s family members passing or having sudden major health issues. I’ve listened to me struggle with their emotions as they process through what is happening. I often take for granted my family. I pondered that yesterday as I went home from work.

Remember, life is short and death is looming for us all. Cherish those around you for you don’t know when your time is up.

The Bargain Shopper

The Scene: 54 and dark

F3 Welcome & Disclaimer

Warm-O-Rama:
400m Run
Squat 15x IC
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins 15x OYO
400m Run

Tha THANG:
100x Jump Rope
25x American Swings
100x Jump Rope
25x Air Squats
100x Jump Rope
25x Goblet Squats
100x Jump Rope
25x Merkins on KB
100x Jump Rope
25x Swing-Catch-Squat
100x Jump Rope
25x Sumo High-Pull
100x Jump Rope
25x American Swings
100x Jump Rope
Sprint around Outhouse and Back

MARY:
Plank until everyone finishes Tha THANG
Peter-Parkers
25x Flutter Kick
10x Side Cruches (flapjack)
10x ATMs
10x American Hammer w/KB

Piece of Cake

The Scene: 52 degrees and beautiful

F3 Intro and Disclaimer

Warm-O-Rama

SSH x 16 IC
High Knees x 16 IC
Merkins x 16
Tempo Squats x 16 IC
BAC x 16 IC
Reverse BAC x 16 IC

Mosey to the Parking lot across from the AO

Tha THANG

Piece of Cake Doracides

Partner up. While one partner does the following exercises, the other partner runs suicides in the parking lot. When the first partner returns, the second partner begins running.

10- Burpees
20- Merkins
30- Star Jacks
40- Big Boy Sit Ups
50- Squats

Once the first set is done, start from the bottom and go back up to the top. If that is completed, the numbers switch and would look like this:

50- Burpees
40- Merkins
30- Star Jacks
20- Big Boy Sit Ups
10- Squats

Mosey to the Pavilion

Two sets of the following

Group 1

Pull Ups x 12
Triceps dips x 16
Reverse Lunges x 16

Group 2

Dirkins x 12
Calf Raises x 16
Narrow Squats x 20

Mosey to the AO

MARY
Flutter Kicks x 16 IC
Pacman x 20 on each side
LBC x 100 IC

WORD

Use your talents for God’s work. 1 Peter 4:10 says “Each one should use whatever gift he has received to serve others, faithfully administering God’s grace in it various forms”. When we take the talent and gifts that God provided us with to benefit others we are fulfilling God’s purpose for our lives. If we float through life and do not use these talents then we are disregarding God’s perfect will for our lives.

Cardiac 50’s

The Scene: perfect conditions – 65 degrees, overcast

The Thang:

5:30 COP – 7 min

  • Baby arm circles X 10 (forward/backward)
  • Cherry Picker
  • Sumo squat

Mosey to Cardiac “50’s” (5 Burpees/10 Mercan’s/15 Jump Squats/20 Dips)

Beginning at the bottom, perform 5 burpees, then at each turn perform the next exercise. Rinse and repeat for a total of 5 times up the hill. On the 6th hill, backpedal to the first turn then sprint the remaining hill. Hold Al Gore’s until everyone finishes at the top.

Mosey to parking lot – rotate with battle buddy

One man backpedals the hill while the other performs Lunge, Lunge, Squat. Trade when the hill runner returns.

Next exercise: Sharks and Minnows

Next exercise: abs

  • Leg throws X 10
  • Hands of time X2
  • American Hammer on the 4 count
  • ATM’S

Romans 12: 1-6

BEING INTENTIONAL

So here’s what I want you to do, God helping you: Take your everyday, ordinary life – your sleeping, eating, going-to-work, and walking-around life – and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don’t become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You’ll be changed from the inside out.

So much of life can be just going through the motions. We need to be intentional in the things we do. Whether it’s a theme like forgiveness, which the Lord has put in my life lately, or the way you treat your wife, kids, co-workers, etc. Let’s be intentional in our deeds and actions this week.

Track 1: Thunderstruck

The Scene:  58, ready to rain – and lots of lightning…

F3 Welcome & Disclaimer

Warm-o-Rama
15x Side straddle hop
10x Cherry pickers
10x Arm circles
15x Squats

Tha-Thang: Mosey to the track…
3 laps (get a battle buddy)
20x Merkins
20x BB sit ups

<<CALLED EARLY FOR THUNDER AND LIGHTNING>>
· Sprint
o 20 alternating lunges / 30 seconds
· Sprint
o 20 Merkins / 30 seconds
· Sprint
o 20 squats / 30 seconds
· Sprint
o 20 LBCs / 30 seconds
· Sprint
o 20 Dry docks / 30 seconds
· Sprint
o Plank hold 1 min / 30 seconds
· Sprint

MARY
· LBCs x 50
· Hello dolly’s x 20
· Scissor Kicks x 20

No BOM

Moleskin:

The PAX was lucky it got called early, because the sprints and lunges on this workout by Peyton was in a class all by itself.  Better to have some quick 2nd “F” and head to grab a coffee and start the day!