F3 Knoxville

Tag: Zygote

Merkin Mania

THE SCENE
64 and Sunny

Intro and Disclaimer

THE THANG
COP
Side Straddle Hops ICx20
Cherry Pickers ICx10
Frontward Arm Circles IC x10
Backwards Arm Circles   IC x10
Merkins IC x10

Super 21s
Start with 20 merkins and work down to 1
Start with 1 BBS and work up to 20

Elevens on the Playground
Derkins- 10
Dips- 1

**Possible audible with Step-ups instead of Dirkins**

Sky Pounders IC x15

Back to AO for

Abs
Dealers Choice ABS and 15 Merkins

COT
Count-off and Name-O-Rama

BOM
2 Corinthians 4: 16-18

MOLESKIN
Total Merkins= 300.  The PAX came to battle this morning and conquered Merkins Mania! I could not do what we do without the support of my brothers! Have a great day men!

Hope you came ready to work…

THE SCENE
71 and Foggy

Welcome and Disclaimer

THE THANG
COP
Burpees                    OYO x10
Side Saddle Hop       IC x20
Squat                         IC x15
Baby Arm Circle        IC x15
Reverse Arm Circle   IC x15
Imperial Walkers       IC X10
Merkins                     ICx10

Warm up run down to Northshore entrance and then down to the brick pile.  Grab coupons and circle up

Gone in 60 Seconds
Overhead Press         As many as you can in 60 seconds
Weighted Squats        As many as you can in 60 seconds
Curls                           As many as you can in 60 seconds
Chest flies                   As many as you can in 60 seconds

Rinse and repeat

Elevens at the Playground of PAIN
Derkins starting at 1
Step-ups starting at 10

Rocky Mountain High aka Cardiac Hill
Run to first turn: x30 BBS
Bear Crawl to second turn: x30 American Hammers
Sprint to finish: x30 Hello Dollys

Mosey back to the parking lot

Dora
Everyone picks a Battle Buddy.  Location of run: Edge of parking lot -> BIG Tree

Workouts to be completed:
150 Carolina Dry Docks
100 BBS
50 Burpess

Dealer’s Choice Abs to finish

COT
Number off and Name-O-Rama

BOM
“Our Redeemed Purpose”
Remember what Gods purpose is in everything that we do. Be intentional in the plans that God has planned for us as we carry on our day.
Ephesians 2:10

MOLESKIN
It was FOGGY, real FOGGY… the PAX could barley see from the thickness of the GLOOM! On arrival each man came to battle and we got better together and conquered the GLOOM! Way to go men!

The Summit

THE SCENE
63 and Clear

F3 Welcome and Disclaimer

THE THANG
SSH x20
Tempo Squats x15
Cherry Pickers x10
Rockettes x10
Forward and Backwards Arm Circles x 10

*** Mosey to Cardiac Hill***

Cardiac Stations
2 Rounds
Bottom: Carolina Dry Docks x 20
***Forward Bear Crawl***
1st Switch Back: 30 BBS
***Backwards Bear Crawl***
2nd Switch Back: 15 Frog Jumps
*** Sprint to Top***
Top: 20 Hello Dolly’s

Rinse and repeat.  Finish at the TOP on the 2nd round

***Mosey to the Summit***

Elevens
Start with:
1 Push up at the bottom and 10 Squats at the top

***Back to the AO for Abs***

COT
Count off & Name-O-Rama

BOM
The end result of our worries and fears is in Gods hands, so why fear or worry about something that has been already covered with his love.
MOLESKIN
The PAX was ready to face their fears and conquer “The Summit” this morning and we conquered it together. We got better today!

Making Changes

THE SCENE
79 degrees and hot

WELCOME AND DISCLAIMER

THE THANG
COP
Side Straddle Hops IC x 15
Toy Soldiers IC x 15
Merkins OYO x 10
Prisoner Squats IC x 10
Baby Arm Circles IC X 10 and Reverse

When Burpees Become Easy
Everyone grabs 2 coupons (pavers)
Mosey to hill heading towards the Asylum from AO

11’s with Man Makers (pushup then row each paver) at the Bottom of the Hill and Burpees at the top

Mosey through field to shade

Pyramid
5- Diamond Merkins
10- Wide Leg Hop from Stationary Position
15- Curls w/ Pavers
20- Pickle Pounders
25- Mountain Climbers

Rinse and Repeat 3 times

Mosey to field and partner up
DORA
50 shoulder press w/ pavers while parter runs through field to top of the hill, the other partner does shoulder presses

Recover

COT
Number off and Name-O-Rama

Great to see Pablo and Shakespeare back out with us!

BOM
To have an impact, to show love, to teach someone we must first desire to change ourselves daily. Four ways to grow:

  1. Physically (F3, Eating Healthy etc.)
  2. Intellectually (reading, continuing education classes)
  3. Spiritually (praying, reading scripture)
  4. Socially (having community, 2nd F)

MOLESKIN
The PAX really pushed it today and it was a hot one. After this workout it is a necessity to bring water on these hot afternoons. There was some great mumble chatter throughout the workout and after the 11s everyone was talking about how they were looking forward to doing burpees. With a PAX of 8, it makes it easy to hold each other accountable during the workout and encourage one another to push through it. It felt like we were being attacked by sweat it was so hot and humid.

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”