F3 Knoxville

No Jokes…Just Work!

THE SCENE
58 degrees and damp

Welcome & Disclaimer

THE THANG
COP (5 min)

  • SSH 25x IC
  • Diagonal Lunges 12x IC
  • Dive Bombers 10x IC
  • Imperial Walkers 15x IC
  • Arm Circles Forward 15x IC
  • Arm Circles Backward 15x IC

ATMs
All done in order with no rest (without leaving plank position)

  • 15 Alternating Shoulder Touches (4-count IC)
  • 10 Tempo Merkins (4-count IC)
  • 10 fast Merkins (single count IC)

Rinse and repeat 3X then run the hill and touch gate.

Line up on the curb and partner up.

No Pain No Gain Sprinters – Parking Lot (20 min)

  • Battle Buddy 1 performs 20 BBS while Battle Buddy 2 holds their feet in a plank position.
  • Battle Buddy 1 switches to Wide Merkins while Battle Buddy 2 sprints to a cone and completes appropriate burpees and sprints
    • 1st cone = 5 Burpees
    • 2nd cone = 10 Burpees
    • 3rd cone = 15 Burpees
  • Battle Buddy 2 then performs the progression.
  • Rinse and repeat until time.

Mosey to covered area

Let Me Ups / Jumping Squats
Let Me Ups 30 sec, 10 count
Jumping Squats for 30 sec, 10 count
6X of each exercise

Abs
Hello Dolly 20x IC
Superman / Bananas IC
Lance Armstrongs 20x IC

COT
Number-O-Rama & Name-O-Rama, 1 FNG – 2 Stroke

BOM
Manhood is more than being male, it’s about how we do life.  Men are life-givers, not life-suckers.  One problem is when asked, most men can’t give a clear and concise definition of what it means to be a man.  Almost 13 years ago YHC learned a definition of manhood that not only stuck, but has guided me and I am now seeking to impart to my boys.  The definition consists of 4 simple maxims:

Real Men…Reject passivity, accept responsibility, lead courageously and expect a greater reward (God’s reward)

We were created for impact, to bring life to the situations and relationships we find ourselves in.  Today is a new day…don’t memorize the definition, LIVE IT and go be a HIM in your world!

MOLESKIN
Some mornings are tougher to get to the AO than others…this one was tough for YHC.  But as soon as I got there it felt like home and I couldn’t imagine being anywhere else!  The PAX showed up and did the hard thing, and we all got better…AYE!