F3 Knoxville

Tag: Tonka

The Mexican Wave

THE SCENE

55 degrees and cloudy

Welcome & Disclaimer

Warm-up:

Butt kickers, high knees, lunges front and side, kangaroo hops

THE THANG

  • Group big boy sit-ups in unison x 50 which turned into the Mexican wave. Enough said
  • Hill chase – 1 with block running up hill, other sprint to catch him. Rinse and repeat x2 each way
  • Mose to flag pole – 2 sets of ATM 15,10,10
  • Mose to baseball field – leap frog over under relay challenge.
  • Mose back to AO – block workout in pairs – big boy sit-ups, overhead press, side press, flutter kicks, hello dolly’s.
  • Suicide sprints in parking lot with 20 merkins x2
  • Finish with a game of sharks and minnows.

COT – 35

BOM

Choices, Choices.

“Life is a matter of choices…..and every choice you make, makes you” John Maxwell.

What do you think on?

38 degrees Fahrenheit.  Clear and star filled sky.  

F3 Welcome & Disclaimer

Theme: What do you think on?

Baby arm circles 20×2

SSH 25

Newtons cradle 10

Clock Merkins 3-6-9-12

OYO Bernie Sanders up the hill

Mosey to top of hill rock pile

Crossover to parking lot

Bears and rocks.  Across lot and back.

Inchworm back across.  Until all done.

Squats with rock 40.

Overhead press with rock. 15

Mosey to admin building

Dora relay: burpees, bunny hop, newtons cradle Merkins.   Sprint across parking lot. 2-4-6-8-10.  Ascending/descending.

(Wall climb aborted for another day…)

Mosey back to AO

Austin Asskickers 8 right and 8 Left

LBC 10

Dollys 10

Dead cockroaches 10

High dollys 10

BOM:

WORD: Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.  Philippians 4:8

Remember this, to be in the world but not of the world.  Be a light set on a hill to others.  Strive for excellence in all you do!

Around and Around we Go

The Scene: 63 nice breeze Perfect weather

The Thang:

Warm Up:

  • Cherry Picker x10
  • Merkins x10

Everyone grab CMU and split evenly in 4 corners of parking lot.

  • 1st corner: x20 Curls
  • 2nd corner: x20 Overhead press
  • 3rd corner: x10 Burpess jumping over CMU
  • 4th corner: x20 Row

After you finish rep run to next, constantly moving. After 4th corner run up hill and back to start back on 1st corner. Did this over and over and over and over.

Mary:

  • X35 Flutter Kicks
  • Captain Thor 1-7 BBS and 4-28 American Hammers
  • X20 Flutter Kicks
  • X12 Cherry Pickers
  • X10 Merkins

Count-O-Rama: 31

Name-O-Rama: 2 FNG’s Tonka and Hack Job

BOM: Difference between Joy and Happiness. Are you Joyful? Where does your Joy come from? What are you seeking? Spoke on Contentment.