F3 Knoxville

Tag: Toto

Tuesday’s Daily Dose…

THE SCENE
53 & clear

F3 Welcome & disclaimer

THE THANG
SSH x 20 (IC)
Cherry Pickers x 18 (IC)
Little Baby Arm Circles Forward x 20 (IC)
Little Baby Arm Circles Reverse x 20 (IC)

Indian run through marina parking lot to gravel at the top of the hill and partner up.

Dora
Each group completes 200 merkins, 200 squats, & 200 mountain climbers.
While Partner 1 is completing reps, Partner 2 runs to pavilion to attempt 10 pull-ups. If pull-up failure is reached prior to 10 reps, drop down and finish set with dips before returning to relieve Partner 1.

20 second recovery

Mosey to bottom of marina parking lot

BB & BBS
Each person complete 5 8-ct. Body Builders & 5 Big Boy Sit-ups.
Repeat with descending reps (4,3,2,1).

Mosey back to to AO with sprint from speed bumps if desired.

Abs
Box Cutters x 25 (IC)
Never Cross Dolly x 20 (IC)
Bicycle Kicks x 20 (IC)

COT
Number off and Name-O-Rama

BOM
“A comfort zone is a beautiful oasis, but nothing ever grows there”

As men and as leaders, we cannot afford to shy away from opportunity just because it lies outside of our comfort zones. Stepping outside your wheelhouse will allow you to expand your skill set, meet new people, and gain new experience.

MOLESKIN
It was a great morning to be outdoors and we had a great PAX. The cool, clear morning had everyone pushing hard and everybody worked up a good sweat by the end of the workout. It was a different experience being in the center of the circle this time but I left feeling very refreshed and ready to take on another day – I hope everyone else did, too.

Friday Fun Day…

THE SCENE
61 and cloudy

THE THANG
COP
Twist and Pivot X 25 IC
Imperial Walkers X 20 IC
Chinook Squats x 20 IC
Ranger Merkins X 20 IC
Side Saddle Run Burpee x 5 on 14 count
Burp and Merk-Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. x10

Mosey Lower Parking and Partner up

11‘s
Big Boy sit-ups on one side
Devin Hester to other side
Bropee on far side – Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten.

Mosey to bottom of cardiac hill and collect coupons on the way.

Dora 1,2,3
150 Curls w/coupons
200 Rows w/coupons
250 calf Raises on coupons

Aborama
Plank Sphinx Combo – 60 Seconds
Star Fish Crunch x 10 IC
Flutter Kicks x 25 IC
Crunchy Frog X 25 IC
Hello Dolly X 25 IC

COT
Number off & Name-O-Rama

BOM
Where do we find our Significance?

I have been reading a book called the true measure of a man that was introduced to us by Byonce and God has really been using it to speak to me about where I find my significance.

Significance is the belief that your life makes a lasting difference.

There is a Theory proposed in the book the men find their significance in how the most important person in his life sees him. I think that often it is easy for men to get that confused.

What do you think would happen if Christ were the most important person in our life. What if Christ were the audience that we wanted to please most? It would truly transform our lives because Jesus understands we are each of incredible value. We are of infinite worth to him. He loves us with everlasting love.

Ephesians 2:10 For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.

DP Mini Seabiscuit

THE SCENE
57 and cloudy

Welcome and Disclaimer

THE THANG

COP
Side Straddle Hops x 20 IC
Baby arm circles x 10 IC (forward and backwards)
Imperial Walkers x 20 IC
Hillbillies x 20 (imperial walkers using same side arm and leg)
Mosey to the hockey rink

Building Blocks
Pick a battle buddy
5 Stations:
– Reverse Lunges x 5 each leg
– Squat Jumps x 5
– Merkins x 5
– Big Boy Sit-ups
– Reverse Pickle Pounders

R1: Stations x 5, one lap around park (0.35 mi)
R2: Stations x 10, one lap around park
R3: Stations x 15, one lap around park
R4: Stations x 10, one lap around park
R5: Stations x 5, one lap around park

Plank it up

Abs
Ab cycle:
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 OYO
Hold feet 6 inches off ground
Box Cutters x 20 IC
Pickle Squashers x 30 seconds (thanks Junk)
Pickle Pounders x 20 IC

COT

Count off and Name-o-Rama

BOM

Pledge of Allegiance

Don’t wish away the days.  Was reminded yesterday how quickly time passes as I sat through my 5th graders graduation. Seems like just yesterday that he was two.

Cherish the moments in life you have. Don’t look back and wish you had done more.

Hump Day!

THE SCENE
57 degrees, cloudy with a hint of Gloom at the Asylum

Welcome and Disclaimer

THE THANG
COP
Squats x15
Pickle Pounders x10 just for Pickle!
Ratchett Effect x30 front and x30 sideways
Monkey Humpers x20 OYO (Crowd Pleasers)

Line Up at the end of the parking lot and partner up!

Super 21
1 BBS, run to the other side, Merkin.  Add one rep each round to 21. Total reps = 231 of each.

MOSEY to the Pavilion for Bring me up Sally Challenge

Sally Challenge
While Partner 1 does Bench pull ups to the song
Partner 2 wall sits encouraging his partner
Both partners ended up toasted!

With only one minute left, we had to get some Dolly’s in!

Abs
Dolly x10 IC
Iron Cross on the 10 count by Edit
Finished with “Never Cross Dolly” x 10. (IRON cross while doing Dolly)

COT
Number off and Name-o-rama

BOM
Loving F3 and the F3 Knoxville Pax with what they bring to the table each day we meet. Being committed, being intentional, being authentic, holding plans loosely ,etc..ALL comes back to “Chasing the Lion”

Blockorama

THE SCENE
60 and sprinkles

Welcome and Disclaimer

THE THANG
COP
Big Arm Circles FWD IC x 15 & Backwards
Cherry Pickers IC x 15
Imperial Walkers IC x15
SSH IC x 25

2 Laps to the bathroom and into the cage (mc about what 3/4 speed really is)

Blockorama in the Cage
Everybody grabbed their CMU – a couple of custom tape jobs in the mix

4 Rounds of:
CMU – Good Morning Sunrise Squats -1 min (Renamed Domo Omo Gato Squato – Thanks Junk!)
CMU – Block Rows – 1 min
CMU – Quarter Lunge Press – 1 min switch legs @ 30 sec
Merkins OYO x 25
Bobby Hurley OYO x 25

(Audibled 4th round for 10 reps ea exercise)

3 Rounds of:
CMU – Colt 45’s – OYO
HiLo’s OYO x 10

1 Round of:
Blocktanamo

Abs
6 Min MARY – Dealer Choice
BOM
Forgiveness. We can give it, but we can’t truly receive it unless we ask for it.

MOLESKIN
The PAX did great with the CMU workout. Not a lot of running in a La-Z-Boy planned workout! Colt 45’s left us all with trembling arms and HiLo’s inflicted some court burn on our elbows to remember the VQ by. Great day to get better together!!