- Welcome & Warning:
- Despite this being a totally Free workout, we are Amateurs and so are you – so take heed – be ware. workout, zit, zot, ping pong..zap zork — dang it’s early.
- Why am I up again? Oh, yeah, to get Total Muscle Failure & Total Cardio Exhaustion….
- Warm Up
- Super slow and long cherry pickers…
- A little Burpee + increasing 1,2,3,4,5 merkin additions practice
- aaaaannnd onto the Beatdown.
- Workout (Total Muscle Failure + Total Cardio Exhaustion )
- Start at left side of far corner of football field. Do
- 1 Burpee
- 1 Burpee with two merkins
- 1 Burpee with three merkins
- 1 Burpee with four merkins
- 1 Burpee with five merkins
- Run down the line to the next 5 yard marker and do the same 5 excercises above. Then run directly across the field on the 5 yard line and repeat all the above until you reach the end of the field. (break up into criss crossing teams if we have enough people 10 or more).
- We made it to the 50 yard line for a total of 55 Burpees and 110 Merkins. Then we ran the same pattern zig zagging accross the field to the end zone.
- At the locker room wall
- With back to wall, walk your feet up the wall. Hold a handstand for 10 seconds.
- Repeat 4 times.
- Start at left side of far corner of football field. Do
- Warm Down
- 20 Freddy Mercury’s
- 20 Mountain Climbers
- 20 Freddy Mercury’s
- 20 Mountain Climbers
- Leg Lift ring of fire ( tight HIM circle legs facing out – hold a leg lift as successive HIMs run around the circle and thrown down the lifted legs)
- Wrap Up
- We need to strengthen our second F. Fellowship. We went around the circle and announced our real name and shared a tid-bit about each other that the others probably didn’t know. Some shared prayer requests, some shared how they got their F3 name. Norm, Daniel, Chris, Nathan, Barry, Matt, Jake, Dan, Bradly, Brad, Joshua. We learned about swimming, going to med school, fainting, lots of kids, and all sorts of good stories. Love you guys! Thanks for comin out and bringing light into the darkness.
Tag: Trolley
Head to Head Competition
THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
| tempo merks |
| tempo squats |
| baby arm circles |
| cherry pickers |
| quad stretch |
| arm stretch |
THA-THANG:
| Break into 2-4 teams depending on how many PAX show up. | |||||
| Competition | |||||
| max reps on each. | |||||
| 1 | Planks | ||||
| 2 | Hand release Merkins | ||||
| 3 | 100’s at the track, may have to run heats with a winner’s and loser’s bracket | ||||
| 4 | Big Boys | ||||
| 5 | Wall Squats | ||||
We broke into 2 teams. Team 2 beat team 1 by a score of 23-7. Points were awarded 3 for 1st, 2 for 2nd, and 1 for third.
MARY:
LBC’s for the remainder of the workout, about 2.5 min
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
1 Corinthians 9:24-27
MOLESKIN:
ANNOUNCEMENTS:
F3 Dad’s Camp
CSAUP
HARDSHIP HILL
Four Corners @ Shamrock
- Welcome: All are welcome – those who come are awesome! Welcome to the Jungle! I’m not a professional, but neither are you, so lets go have some fun! By the way, it was a perfect 70 degrees this morning.
- Warmup:
- Merkin to chest – Arm shake
- Squat with leg shake
- First Corner of parking lot :25 Merkins
- Second Corner of parking lot :50 LBCs
- Third Corner of parking lot: 75 Squats
- Fourth Corner of parking lot: 100 SSH
- Workout:
- Repeat the warmup for every parking lot on campus.
- We ended up doing 500 SSH, 375 Squats, 250 LBCs, and 125 Merkins. (we did throw in some CMU exercises for good measure too).
- Warmdown:
- 50 Freddy Mercuries
- 25 Hello Dollys
- 25 Scissor Kicks
- Leg Lift Holds
- Ring of Leg Fire
- Wrapup:
- Fruity Goals: Bored? Need direction? Need a goal? Pratice fruit! Love, Joy, Peace, Patience, Kindness, Goodness, faithfulness, Gentlness, Self-Control. Sounds silly to Practice fruit. But do it. Pick one today, add a little focus to your goal. Write it on your hand. Write it on a sticky. Nudge yourself in that direction today. Put effort into that thing. Be intentional about it. Go outside your comfort zone. The reality is that it is difficult and you will fail if it’s just you trying. So before you start on your chosen fruit of the day, ask God to nudge you in that direction. Ask Him to fill you with more of it today. Ask Him for help in exercising that new muscle. You are His and He is yours. Partner with God and His Holy Spirit today in practicing fruit. At the end of the day – review your Fruity Goal. How was your nudging? How did God do as a partner? Share how it went with someone or write it down. Now repeat that every day. 🙂
- But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, 23 gentleness, self-control; against such things there is no law. 24 Now those who [a]belong to Christ Jesus crucified the flesh with its passions and desires.
- But what happens when we live God’s way? He brings gifts into our lives, much the same way that fruit appears in an orchard—things like affection for others, exuberance about life, serenity. We develop a willingness to stick with things, a sense of compassion in the heart, and a conviction that a basic holiness permeates things and people. We find ourselves involved in loyal commitments, not needing to force our way in life, able to marshal and direct our energies wisely.
- Announcements
Legs
The Scene
Started off cool then got increasingly more humid as we went
F3 Welcome and Disclaimer
Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone
Warm-O-Rama
10 Hillbilly Squats
10 Windmills
5 Froggers
10 Lateral lunges (L+R=2)
10 tempo merkins
Tha-Thang
Knuckle Draggers
Bernie
Inchworms
Alternating leg wall sits
100 yard mosey 10 squats Mosey back
Wall mountain climbers
100 yard mosey 5 burpees Mosey back
Pulsing split squats
100 yard mosey 10 squats Mosey back
Blast off wall merkin (Wide and closed grip)
100 yard mosey 5 burpees Mosey back
Rotating long jumps
Mosey to the construction zone and do wooden pallet carries around a parking lot island. Groups of 2 or 3. Cheatsheet went solo.
Mosey to CMU pile
1 round
10 CMU Curl, Press, Tri-extension
15 CMU Pull Through Push Ups
30 CMU Reverse lunges (15 each leg)
20 CMU Rows (10 es)
Mary
6 inch LBC’s for a 10 count to get us to the 45 minute time camp
COUNT-OFF & NAME-O-RAMA
11 HIM
COT/BOM
“You must own everything in your world. There is no one else to blame.” -Jocko Willink
MOLESKIN:
ANNOUNCEMENTS:
Modified Tabata
THE SCENE: 71 and wet-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 burpee
left over right
1 burpee
cherry pickers
2 burpees
35 SSH
3 burpees
THA-THANG:
Mosey to the CMU pile and pick up a coupon. We have 2 sets of 35 intervals. 2 minutes of work and 10 seconds of rest then on the to the next. I will list the work below.
- curls
- freddy mercury
- air taps
- welsh dragons
- OHP
- LBC
- triceps extensions
- merkins
- squat thrust
time got away from us. we fellowship moseyed back to the AO
ANNOUNCEMENTS:
Gentlemen, the date for the Dog Pound’s CSAUP is being moved to Saturday, August 21. 2ish hours of a boot camp workout, followed by a feast of biscuits and gravy. CSAUPs are fun and challenging, and a great way to meet other F3 men from around Knoxville. We will be working in TEAMS of 3 (you’ll be added to a team if you are by yourself). Sign up here…
https://docs.google.com/spreadsheets/d/15aAa8W8hRuznBfw7HGJqk2HV-0Wbmjat76YaIxqQOPM/edit