F3 Knoxville

Tag: Toto

Ratchet Tried to Kill Us!

THE SCENE
60 and Damp

F3 Intro and Disclaimer

Pledge of Allegiance

THE THANG
COP
Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
Squat x 15 IC

Squats x25 IC
1 Burpee OYO
Fist Bump Partner Merkins x20
2 Burpees OYO
Wall Sit x1 minute
3 Burpees OYO
Mosey to Little Everest
Bear crawl to top
4 Burpees OYO
Crab walk to bottom
5 Burpees OYO

Squats x25 IC
6 Burpees OYO
Fist Bump Partner Merkins x20
7 Burpees OYO
Wall Sit x1 minute

Mosey to Little Everest

Bear crawl to top
8 Burpees OYO
Crab walk to bottom
9 Burpees OYO

Indian run to long hill

Run up hill
1 Burpee, increase by 1 each time up hill (1, 2, 3)
Run down hill
15 merkins, decrease by 5 each time down hill (15, 10, 5)

Mosey to flag for Mary

Mary
Dealer’s Choice

COT
Count-off and Name-o-Rama

BOM
Be obsessively organized.

60 Seconds…

THE SCENE
64 and clear

Welcome & Disclaimer

THE THANG
COP

  • SSH x30 (IC)
  • Dive Bombers x15 (IC)
  • Toy Soldiers x15 (IC)
  • Arm Circles Forward x10 (IC)
  • Arm Circles Backward x10 (IC)
  • Imperial Walkers x15 (IC)
  • Run the parking lot x2

Mosey to the paver pile and grab two coupons. Then mosey back to the parking lot and line up on the curb near the hill.

YCDAFSS
We will have 6, 1 minute rounds in a pyramid (R1 = 1min, R2 = 2min, … , R6 = 6min). Between rounds do suicide sprints across the parking lot (run to 1st cone, run back to start, run to 2nd cone run back to start, run to far curb and back to start)

  • Round 1 – Flyes
  • Round 2 – Flyes, Prisoner Squats
  • Round 3 – Flyes, Prisoner Squats, Curls
  • Round 4 – Flyes, Prisoner Squats, Curls, Mountain Climbers
  • Round 5 – Flyes, Prisoner Squats, Curls, Mountain Climbers, Arnold Presses
  • Round 6 – Flyes, Prisoner Squats, Curls, Mountain Climbers, Arnold Presses, Reverse Lunges

Circle up for abs

Abs
Captain Thors – x8 (IC)

COT
Number off and Name-O-Rama (1 FNG – Uncle Rico)

BOM
The opposite of manhood isn’t womanhood, it’s boyhood (1 Corinthians 10:11 – When I was a child, I spoke as a child, I understood as a child, I thought as a child; but when I became a man, I put away childish things.).  The difference between manhood and boyhood is not a sense of fun and zest for life, it’s maturity.  We don’t want to loose the joy of living, but the world…our loved ones…NEED us to be men.  The need us to reject passivity, accept responsibility, lead courageously, expect a greater reward…God’s reward.  Each morning at F3 we come together to get better physically, mentally and spiritually in the context of other men.  Men teach us how to be better men, so keep coming and keep giving!

MOLESKIN
The Knoxville PAX loves to kick off the week with a bang!  Monday’s are usually well attended and this morning was no different.  Everyone showed up ready to get better.  It was a great morning…I would expect nothing less.  AYE!!

Strength and Honor,
Cap’n Crunch

Run-O-Rama

THE SCENE
42 and Clear

THE THANG
COP
Side Straddle Hops x 20 (IC)
Big arm circles x10 IC (forward and backwards)
Burpees x5 OYO

Mosey

Four Corners
4 Circuits, 25% Effort Mosey between corners
1st Station – Merkins x 20
2nd Station – Squats x 20
3rd Station – Reverse Lunges x 20 (10 each leg)
4th Station – Burpees x 10

Rinse and repeat – 50%, 75% and 100% Effort

Planks when complete

Suicides
Partner up
Run one suicide while partner does BBS
Switch up, run two suicides each

Mosey back to parking lot

Abs
Ab cycle:
Flutter kicks x 10 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 15 IC
Hold feet 6 inches off ground
COT
Name-o-Rama
1 FNG – Mogul
BOM
Pledge of Allegiance

“Either make the tree good and its fruit good, or make the tree bad and its fruit bad, for the tree is known by its fruit. You brood of vipers! How can you speak good, when you are evil? For out of the abundance of the heart the mouth speaks. The good person out of his good treasure brings forth good, and the evil person out of his evil treasure brings forth evil. I tell you, on the day of judgment people will give account for every careless word they speak, for by your words you will be justified, and by your words you will be condemned.”

Matthew 12:33-37 ESV

 

Gus Bus Smackdown!

THE SCENE
50F and Cloudy

Welcome & Disclaimer

THE THANG
COP
Imperial Walkers x10 (IC)
Hillbillies x10 (IC)
Side Straddle Hops x25 (IC)
Hit the Head (to latrine and back)
Side Straddle Hops x50 (IC)
Gorilla Humpers x20 (IC)

Circuit

  1. Thigh Master x10
  2. Y Squat x10
  3. Burpees x10
  4. Hydraulic Squat x10
  5. Merkins x10

Rinse and Repeat

Ring of Fire
PAX hold Al Gore while one #HIM completes 5 burpees or 5 hydraulic squats (user’s choice) until all PAX have completed exercise.

ABS
Big Boy Sit-ups x10 (OYO)
Flutter Kick x12 (IC)
Dr. W x5 (IC)
Big Boy Sit-ups x10 (OYO)
Flutter Kick x20 (IC)
Dr. W x5 (IC)
Big Boy Sit-ups x10 (OYO)
Flutter Kick x20 (IC)
Dr. W x5 (IC)

BONUS – La La Leggy!
Squats x 20
Lunges x 20
Drop Lunges x 20
Jump Squats x 20
Calf Raises x 20

Ratchet’s Shoulder Blaster

COT
Number off and Name-O-Rama

BOM
Nehemiah was given a vision by God to rebuild the walls around Jerusalem. The task itself was difficult, but he gathered the people and materials to make the vision a reality. But he had doubters: Sanballat the Horonite, Tobiah the Ammonite, and Geshem the Arab. They doubted him, ridiculed him, and threatened him. Nehemiah never lost sight of his vision, trusted God, and stayed ready to fight if necessary.

Nehemiah said, “Do not be afraid of them. Remember the Lord, who is great and awesome, and fight for your brothers, your sons, your daughters, your wives, and your homes.”

We all have a task at hand, and we also all have doubters. We must (1) never lose sight of our vision,  (2) trust God, and (3) fight for what has been entrusted to us.

MOLESKIN
The PAX stayed in the Circle of Trust as we repped out some familiar and not-so-familiar leg and ab exercises. Because the Q didn’t effectively communicate the need for CMUs, a few audibles were called on the fly to ensure all could participate and get better together.

Just One More…

THE SCENE
55 and rain

Planted the Flag
Welcome & Disclaimer

THE THANG
COP
SSH x25 (IC)
Baby Arm Circles Forward x10 (IC)
Big Arm Circles Forward, back & low 5 (IC)
Baby Arm Circles Reverse x10 (IC)
Calf-raises x 15

Pair up and mosey to the loop around the tavern.

Round 1: Merkins
Run to first light pole and do 1 merkin, run to second light pole and do 2 merkins, etc.
…for all 17 poles, and end back at start.

Round 2: Squat-Jumps
Run to first light pole and do 1 squat-jump, run to second light pole and do 2 squat-jumps, etc.
…for all 17 poles, and end back at start.

Round 3: Carolina Dry Docks
Run to first light pole and do 1 CDD, run to second light pole and do 2 CDD’s, etc.
…for all 17 poles, and end back at start.

Mosey back to parking lot as one group for ab work.

Abs
Superman Banana’s (You only get wet once.)
Hello Dolly x25 (IC)
Big Boy Situps x25
Box Cutter x15 (IC)

COT
Number off and Name-O-Rama

BOM
To become an effective HIM, we need to empty ourselves and make room for God.  Daily in prayer, “Less of me, more of you, Lord.”  Colossians 3:10 (NLT) Put on your new nature, and be renewed as you learn to know your Creator and become like him.

MOLESKIN
The PAX came out with high energy ready to take on the rain!  Mumble chatter was limited by all the counting, but we were able to get some of the second F in during the short runs.  BTW, 17 light poles =153 reps!  Good job PAX