F3 Knoxville

Monday Mayhem…

Asylum
Workout Date: 8 Mar 2016
QIC: Red Writer

CONDITIONS
37 degrees and clear

COT
– Side Straddle Hop x25 (IC)
– Squat x15 IC FROM| count 3-1 (i.e. “1, 2, 3” = the slow drop)
– Lunge x10/leg IC FROM *end with isolation; hold 10 count/leg
– Big & Little Arm Circles x10 (IC)
– Reverse Big & Little x10 (IC)
– Mountain Climber / Merkins. x10
+ MC on 3 count
+ Then Merkin x 2 OYO and hold at top. Repeat. Start MC’s together
– Slaughter Starter x15 (OYO)

THE THANG
Follow the Leader
4 Single File Lines (do what I do)
We Will Rock You (Pat-Pat-CLAP)
Pick Up Coupons On Way Back

Tabatas
4 minute routines that consist of 20 seconds of work followed by 10 seconds of rest…
– Uppercut Coupons
– Explosive Leg Lunge
– ABC’s
– Worst Merkin Ever

Cardiac Hill
Group 1: 10 Merkins, 10 big boys, 10 Pickles
Group 2: Run down and sprint up Cardiac Hill

COT
Count-O-Rama and Name-O-Rama

BOM
“Gentleness is strength and power under control”

As men in today’s culture, gentleness is not a celebrated characteristic. Gentleness, to us, usually means weakness at it’s best and femininity at it’s worst. But when we look at the scriptures, it’s one of the chief characteristics of being a HIM / man of Christ. Paul says it’s a fruit of the Spirit that we should bear. Scripture says “let your gentleness be evident to all”.

When we look at the masculinity of Jesus, we see that gentleness is a chief trait of our Master. Matthew 26, on the night he was betrayed and arrested, Jesus said to Peter: “Put your sword back in its place, for all who draw the sword will die by the sword. Do you think I cannot call on my Father, and he will at once put at my disposal more than twelve legions of angels?” He could’ve laid the boom at any moment. He had all the power in the world. But he humbled himself and died for us instead.

Gentleness is strength and power under control

— Red Writer & Doogie