F3 Knoxville

Tag: Toto

Tour of the new AO

F3 Welcome and disclaimer

Warm o rama

IC 4 ct cherry pickers
IC 4 ct windmills
IC 4 ct SSH
IC 4 cr Domo squats
IC 4 ct Merkins

The THANG

Mosey to the hill
– sprints up the hill
– Jog down the hill
– 10 BBS
– X5

Mosey to the top of the hill
– 10 regular Merkins
– 10 wide Merkins
– 10 Bobby Hurleys
– X 3

Mosey down the to the playground
– 10 Turkish getups
– 10 Domo squats
– 10 v-ups
– X3

Backpedal up the hill
X3

Mosey across the bridge
– 10 Floor wipers
– 10 CDDs
– Frog jumps
– X3

Mosey towards the AO stop near bathroom
– Lunge the last section

Sprint to the finish

Mary
– Macarena
– American Hammers
– Dead bug
– Home Alone

BOM

I am 3rd. God first, others second, myself 3rd. And this weekend let’s make the mothers we know the focus of our 2nd. Our moms and wives who are moms. Let’s let them know how important they are to us.

Shout out to Ratchet, who made an appearance at the AO to drop off a new shovel flag.  Thank you

Let’s Wing it!

Welcome and Disclaimer

COP

Warm-O-Rama

  • SSH x 30 (IC)
  • Burpees x 5 (OYO)
  • Cherry Pickers x 10 (IC)
  • BAC’s F&R x 10 (IC)
  • Windmills x 20 (IC)
  • Burpees x 5 (OYO)

 The Thang

Ladder Merkins across the parking lot: 2, 4, 6, 8, 10, 12, 14, 16

Mosey to the middle parking lot for 11’s

  • Bobby Hurley’s & CCD’s

Mosey to The Sophomore

  • Bernie Sanders to the top
  • Burpees x 5 (OYO)

Mosey to Stairs

  • Run the stairs x 2

Mosey to the trail

  • Stop for Burpees x 5 (OYO)
  • Mosey
  • Stop for Burpees x 5 (OYO)

Mosey back to start 

COT

Name-O-Rama: 7 PAX

BOM: Make an effort to listen to God. To actually listen.

Moleskin:  Solid workout for The Men of the JUCO.  Got in a little over 2.5 miles and the mumble chatter was good, the effort was great!  Way to go, HIM’s!

40 Days of Lent – Love through the Trials

The Scene:  35 Degrees.  Clear.

Welcome and Disclaimer

COP

Warm-O-Rama

  • SSH x 25 (IC)
  • Imperial Walkers x 20 (IC)
  • Burpees x 5 (OYO)
  • Cherry Pickers x 10 (IC)
  • Mosey around the parking lot

 The Thang

Suicides:

  • Two feet hops
  • Wheel barrows
  • Sprints

Defensive Sliding through the cones

Four Corners (10 minutes)

  • Should Taps x 25
  • Squats x 50
  • Burpees x 25
  • Smurf Jacks x 50
  • Mosey around the parking lot

Mosey to The Sophomore

  • Doras – 200 American Hammers

Mosey back to Start

Mary

  • Plank
  • Box cutters x 30 (IC)

 COT

Name-O-Rama: 9 PAX

BOM: Lent is a 40 day season of repentance and renewal to ready ourselves to remember and celebrate the heart of the Christian gospel: the death and resurrection of Jesus (Good Friday and Easter). Lamentations 3: 1-8 & 21-24

At times we all enter periods of suffering. In those times it may feel like God is against you, that he is causing your suffering, and that he is ignoring your prayers. When this is the case, remember that he sent his one and only son to earth to die for our sins. Jesus suffered the ultimate suffering in order to enter into our suffering and pull us out of it.

Even through the tears of suffering, maintain hope in Jesus’ work on the cross, and the love that shows he has for us.

Moleskin:  Solid workout for Archie’s VQ!!  Looking forward to his next one.  The mumble chatter was good, the effort was great!  Way to go, Men!!

No Time for Daylight Savings

The Scene:  32 Degrees.  Clear.

Welcome and Disclaimer

 The Thang: “No time for daylight savings”

 COP

  • Little Baby Arm Circles each way X 4 (IC)
  • Side Straddle Hops x 10 (IC)
  • Merkins x 10 (OYO)

 Mosey to Storage Containers and pair up.

  • Bear crawl and 15 Merkins while partner does Easy Chair, then swap
  • Bear crawl and 20 Squats while partner does Easy Chair, then swap
  • Bear crawl and 25 Merkins while partner does Easy Chair, then swap
  • Bear crawl and 30 Squats while partner does Easy Chair, then swap
  • Suicides while partner does:
    • Plank Shoulder taps, then swap
    • Flutter Kicks, then swap
    • Table Top, then swap
    • Mountain Climber, then swap
  • Repeat suicides drill.

Mosey back to start

  • Ring of Fire: 10, 9, 8, 7,
  • Sled Relay for 8 minutes!

Abs:

    • Pickle Pounders (Mayberry) x 20 (IC)
    • Box Cutters (Proton) x 20 (IC) 

COT

Name-O-Rama: 10 PAX

BOM: Ephesians 5:22-33

Gentleman, treat your wives in such a way that your grandchildren will remember it as one of your greatest acts.

Moleskin:  What a great morning with Swirlie’s VQ!!  It’s like he’s done this a dozen times!  He brought some homemade sleds to push around and make our legs burn!  And, teased us with some weights and tires.  Next time, fellas.  Next time.  This is how a HIM starts the week!!  Mondays at the JUCO!!

Relay Royale

THE SCENE

35 degrees and clearly shorts weather.

Welcome and Disclaimer

THE THANG

COP

BLIMPS

B-urpees x  5 OYO

L-unges x 10 IC (Each Leg)

I-mperial Squat Walkers x 15 IC

M-erkins x 20 OYO

P-lank Jacks x 25 IC

S-quats x 30 IC

Break into two groups

RELAY ROYALE

Group 1 – On the hop towards the marina for 1 minute. Stop and perform first exercise until Group 2 arrives.  Run for 1 minute and then begin second exercise. Rinse & Repeat until all exercises complete.

Group 2 – Hold Al Gore for one minute, then relay with Group 1.

Rotate Exercises as follows:

Burpees

Dry Docks

Smurf Jacks

Flutter Kicks

Star Jacks

Hello Dolly

Squats

Lance Armstrongs

Burpees

LBCs

Group 1 hold Al Gore after last exercise to allow Group 2 to finish.

Mosey to THE PAVILON

CINDY (The Quickie Version)

5 minute AMRAP

5 Pullups

10 Merkins

15 Squats

Mosey back to AO

NAME-O-RAMA

BOM

“In this life we are not only held accountable for our actions, but also for our in-actions”

All of us in this PAX are leaders, fathers, brothers, friends, and other forms of High Impact Men. When we recognize a situation needs our involvement and then choose not to engage, that is an in-action. While we are not actively doing wrong, that in-action has consequences that we will be help accountable for. Push yourself to engage in areas that you might be ignoring. Abscess pointed out that James 4:17 addresses this as well:

“If anyone, then, knows the good they ought to do and doesn’t do it, it is sin for them”