F3 Knoxville

12 Days of F3 Christmas

Asylum AM

THE SCENE:

19 HIMs enjoyed 50f and overcast – Great morning for burn of the weekend

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
30 Side straddle hops

10 Front and 10 back baby arm circles

THA-THANG:
After a quick warm-up it was off to the CMU pile – Grab a block and mosey down to Circus Maximus for a 12 Days of F3 workout.

Starting at baseline, HIMs made their way around the loop and back stopping at each station representing the 12 Days of Christmas – Just like the song…

  • Baseline to station 1 for 1 overhead CMU Press then back to the baseline.
  • Baseline to station 2 for 2, 4-Count Box Cutter, then station1 for 1 overhead CMU Press, then back to the baseline.
  • Baseline to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 4 for 4, single count Big Boy Sit-ups, then to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 5 for 5, 4-count side straddle hops, then to station 4 for 4, single count Big Boy Sit-ups, then to to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 6 for 6, 4-count Merkins, then to station 5 for 5, 4-count side straddle hops, then to station 4 for 4, single count Big Boy Sit-ups, then to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • etc. etc. all the way to the 12th station (BURPEES!!) & back

Mosey with CMU block back to AO

In total HIMs put in 2.5 miles of running plus the following totals per station:

  • Station 1 = 12; Overhead CMU Presses
  • Station 2 = 22; 4-count Box Cutters (Four count factor = 44)
  • Station 3 = 30; 4-count Knee to Elbow (Four count factor = 60)
  • Station 4 = 36; Single-count Big Boy Sit Ups
  • Station 5 = 40; 4-count Side Straddle Hops (Four count factor = 80)
  • Station 6 = 42; 4-count Merkins (Four count factor = 84)
  • Station 7 = 42; 4-count Overhead Claps (Four count factor = 84)
  • Station 8 = 40; 4-count Flutter Kicks (Four count factor = 80)
  • Station 9 = 36; Single Count Squats
  • Station 10 = 30, 4-Count Mountain Climbers (Four count factor = 60)
  • Station 11 = 22; Bobby Hurley
  • Station 12 = 12; Burpees

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
19 = Charmin, Snitch, Honeydew, Jenner, Enos, Rusty, Pacman, BlueBird, Rousey, Pusher, Carney, Gibbler, Bunny, Cat Gut, Rainbow, Hands, Cheatsheet, Doublewide, Timber

CIRCLE OF TRUST/BOM:
Sharing HOPE with others.  Each and every one of us is dealing with difficulties in life.  Some large, some small…. some known by many, some known by only a few.  Encouragement to each of us to seek out help to provide hope for yourself and also to be that resource of hope for others.

MOLESKIN:
Special prayer request out for a few folks.

ANNOUNCEMENTS:
N/A