F3 Knoxville

Tag: Wall Ball

Sprints and Legs

THE SCENE: Cool with a light breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 cherry pickers, 20 tempo squats, baby arm circles, 5 4×4’s
THA-THANG:

  • mozey to the steps
  • 11’s with derkins and box jumps followed by a wall sit to recover
  • 11’s with incline merkins and jump squats followed by a wall sit to recover
  • 5 4×4’s OYO
  • mozey to the soccer field
  • 5, 10, 15, 20, and 25 of each exercise followed by increasing run speeds from 25%, 50%, 75% and 100%
    • Merkins  – BBSU while we wait for the 6
    • squats – plank while we wait for the 6
    • jump squats – American hammer while we wait for the 6
  • 5 4×4’s OYO
  • mozey to the steps for Aiken Legs
    • 20 box jumps
    • 20 squats
    • 20 lunges
    • 20 step ups
    • 20 iron mikes
    • 5 4×4’s OYO
  • Mozey to the soccer fields
    • 10 of each exercise at each stop followed by increasing run speeds from 25%, 50%, 75% and 100% back to the start
      • merkins
      • squats
      • Carolina dry docks
  • 5 4×4’s OYO
  • mozey back to the parking lot
  • boat/canoe
  • 5 4×4’s OYOCOUNT-OFF & NAME-O-RAMA
    14 PAX with FNG Hammock
    CIRCLE OF TRUST/BOM:
    James 4:6 God opposes the proud but gives grace to the humble
    MOLESKIN:
    We/I like to think that I’m in control and am pretty awesome most of the time.  In reality, I owe any success to God who has put people/circumstances around me to succeed.  I need to acknowledge God and give him thanks for all.

Deligiannis Memorial Work Out

The Scene – 70’s

F3 Welcome and Disclaimer

Warm-O-Rama

Cherry Pickers x 10 (IC)

SSH x 20 (IC)

Tha Thang

Mosey around park to concrete steps behind softball field

Step Ups x 20 (10 each leg)

Dips x 20

Repeat 3x while we wait on Moses and Steam to join from their ruck

 

Mosey to upper soccer field

4 corners plus 2 “corners” at mid filed = 6 stations around the soccer field perimeter.

  1. 10 Burpees, jog to midfield
  2. 20 squats, sprint to corner
  3. 20 BBS, lunge to corner
  4. 20 merkins, jog to midfield
  5. 20 4 count MTN Climbers, sprint to corner
  6. 20 4 count flutter kicks, bear crawl to corner

Repeat 4 x

Mosey long way back to AO

Mary

Ring of Fire 10 merkins

Side Crunches x 15 by Waxjob

American Hammers x 20

Count off and Name – O – Rama

Bom

Let God guide your day to day lives instead of being stubborn and insisting on handling things ourselves.

Burpee Attack

THE SCENE: 61 degrees and PERFECT

F3 WELCOME & DISCLAIMER

WARM-O-RAMA

SSH X20

Baby arm circles x20

Mosey around the parking lot

SSH burpees x5

Karate kid burpees x 5

Plank jack burpees x5

Inch worm burpees x5

LBC burpees x5 (5 LBCs in between)

THA-THANG:

Mosey to soccer field

Diamond burpee x5 (5 diamond merks inbetween)

Donkey kick burpee x5

Superman burpee x5 (5 sec hold)

Rocketts burpee x5 (touch each toe 5 times)

 

Mosey to the dugout stands

Decline burpee x5

Ratchet squat burpee x5

Box jump burpee x5

Fence cling “30” count

Fence sit “30” count

Balls to the wall “30” count w/ 4 merkins

 

Bear crawl up hill and mosey to Turf field #1

Candlestick burpee x5

Domo burpee x5

Long jump burpee x5

(Run 10 yards and jump as far as you can, do burpee)

 

Competition 2 teams of 10;

Two men bear crawl to midline while team high knees with them. Switch every 50 yards until all have crawled.

Then burpees x5

Roll burpees x10 across the field

 

Competition same teams:

All members Bernie sanders to midline, sprint back, Bernie sanders to other goalline then sprint back (2 burpees on the way)

All do burpee x5

 

Ring o burpees:

Circle up. While pax member runs around outside we hold al gore and then do burpee on return. Burpee count 20

MARY:

Reps of 5 three count inbetween

Flutter burpees x5

(122 burpees total + -)

CIRCLE OF TRUST:

Doing more than what’s required.

One of the things that my wife and her father has taught me is to do things better than needed. It use to drive me crazy that they would be so intense on perfection and doing things exactly right or better than what was asked of them. My thought process was just get it done, get it done right, but just get it done and do it quick.

She has taught me to take my time at things when I can and really look at details and how it can be done the best way not just “done”.

Challenge: the next thing you are tasked to do, do it one to two steps better.

BOM

ANNOUNCEMENTS:
October 6, Trail run with Moses

October 28, Truckin to the Pound

November 4, 2year anniversary of F3 Knoxville

Double Coupon Special

The Scene: 74 and clear, MF (Mugginess Factor) 7/10

F3 Intro and Disclaimer

Warm-O-Rama
Imperial Walkers x20 IC
Cherry Pickers (Dog Pound style) x15 IC
LBAC x20 each way IC
Little bit o’ this, and some of this
Mosey to the Coupon Pile, pick up 2 coupons
Wax on, wax off x20 IC (thanks, Mayberry)

The Thang
Each PAX holds one coupon, balances the other on top. Mosey as a group toward the Matterhorn. Whenever a coupon hits the ground, it’s redeemed for one of the specials of the day. Then switch hands with the coupon stack and continue Mosey. List of specials (©=holding coupons):
1st Special: ©Tempo Squat x25 IC, Burpees x15 OYO
2nd Special: ©Smurf Jacks x25 IC, ©Overhead Press x20 OYO
3rd Special: Mountain Climbers x25 IC, Squat Jump x20 OYO
4th Special: ©LBAC x10 IC, ©Curls x30 OYO
5th Special: ©American Hammers x20 IC, ©Rows x30 OYO
6th Special: ©Front raise x20 IC, Merkins x20 OYO
7th Special: ©Lateral raise x10 IC, Diamond Merkins x15 OYO
Return to AO, carrying expired coupons however desired

MARY
Rowboat/Canoe
Side Crunch x20 each side, IC
BBS x20 OYO
Flutter kick x20 IC
Box Cutters x20 IC
Department Store
Shoulder Blasters

COT
Count-off and Name-o-Rama (no FNGs today)

WORD
This last week I’ve been home alone while LOML and 2.0 are at a cabin with some other moms and kids of families we’ve known for years. Sometimes it’s nice to have that quiet, but the alone time comes with a certain set of temptations as well. It’s at that time, and others like it, when a man’s character comes through. They say that character is who you are when nobody is looking. Whether that’s when you’re home alone after a long day, at work when the boss is on vacation, or in another city on a business trip, your character comes through.

So where does this character come from? From your heart. Proverbs 4:23 says, “Above all else, guard your heart, for it is the wellspring of life.” And Luke 6:45: “A good man out of the good treasure of his heart brings forth good; and an evil man out of the evil treasure of his heart brings forth evil.”
So what do we know about the heart of a man? It’s “deceitful above all things, and desperately wicked. Who can know it?” (Jeremiah 17:9) On our own the condition of our heart is pretty foul. We need the transformative power of God, as David cried out for in Psalm 51:10 “Create in me a clean heart, O God, and renew a right spirit within me.” Only through dependence on Him can we become the men He has called us to be.

Moleskin
Thanks, everyone, for your patience as I tried to dig around in my shorts for my Weinke. I must find a different way to remember what’s next while my brain has not yet seen my coffee. Maybe less variety? Merkins and Burpees only. I noticed Ratchet learned from La-Z-Boy’s Q a couple weeks ago and pulled the smallest coupons in the group instead of the biggest!

Wait?!? I have shoulders?

The Scene:
72 degrees and muggy as all get out

Welcome & Disclaimer

Warm up:
SSHx20
10 Merkins
5 burpees
10 toe touches each leg
5 slow cherry pickers

The Thang:
Mosey to the dugout stands
10 box jumps, 10 burpees
10 box jumps, 10 decline merkins
10 box jumps, 10 diamond merks
10 box jumps, 10 plank jacks
Repeat till six finishes

bear crawl up hill to the goal line. Run to opposite goalline doing a forward roll every line (6)

And then…
Round 1: At goal line-2 burpees increasing by 1 at every cone (7) Sprint back to goalline each time.
Round 2: 2 squats increasing by 2
Round 3 Mericans AND box cutters starting with 2 increasing by 2
Bear crawl back to Goalline then run field back and forth or join 6 at his exercises till he finishes

Mosey to the playground.
Hangman: hang from bars with elbows bent. Till all fall down. Once you fall, do burpees till last one is left x2
5 pull ups

At hill:
Bear crawl up, 10 Dry Docks, squat walk down
Bernie sanders up, 10 DD, bear crawl down forward
Hop up hill and 10 DD then plank till 6

Mosey back to Field.

Divide into two teams.
While team member sprints to other midline, team does Merkins till their turn. Once all team members get to midline, repeat with BBS. Once all the team gets to goalline, all sprint to other goalline for the win.

Around the clock:
Plank circles around cone doing merkins at each rotation.
Repeat with burpees at each quarter

Mosey to AO.

Mary:
Flutter kicks
Elevators
V holds
American hammers

Count off and name o Rama

BOM:
Vengeance
This past week, I had someone treat me unfairly, and I was pretty upset about it. My mind raced with ways I could get back at them and give them a taste of their own medicine. I didn’t, I wanted to but I didn’t.

Beloved, never avenge yourselves, but leave it to the wrath of God, for it is written, “Vengeance is mine, I will repay, says the Lord.” (Romans 12:19)

The promise that frees us from an unforgiving, bitter, vengeful spirit is the promise that God will settle our accounts. He will do it more justly and more thoroughly than we ever could. Therefore, we can back off and leave room for God to work.

Moleskin: great work by the PAX this morning in the heavy humidity. We were all literally wringing out our shirts afterwards.