F3 Knoxville

Author: Baby Weight

Sevens and Strength

THE SCENE: Another beautiful morning in November!
F3 WELCOME & DISCLAIMER

All disclaimers noted by Q.

WARM-O-RAMA:

  • Cherry Pickers IC – x10
  • Wind Mills IC – x6
  • Tempo Squats w/Jump Squat @ the top IC – x10
  • OH claps – x10

THA-THANG:
1) Sevens on Church Hill

  • Squats at the top
  • Merkins at the bottom

2) (5) station exercises in the form of a Power T on the b-ball court

– 10, 15, 20 reps / per round; OH CMU carry between stations. Once PAX finished 20, then start going back down.

  • CMU Curls
  • CMU Chest Press / Extensions
  • CMU Squat Sits (on the bench)
  • CMU BBS
  • CMU Good Mornings

MARY:

  • Flutter kicks IC – x35
  • Ankle Touches – x20
  • Hamstring stretch – Q countdown
  • Arm stretches for remaining time

COUNT-OFF & NAME-O-RAMA
@Baby Weight, @Butterfingers, @KY, @Pinocchio, @Shrimp Net, @Smuggler, @Swerve

CIRCLE OF TRUST/BOM:
Never underestimate the importance of quiet time with our Lord and Savior; ” As the deer pants for streams of water, so my soul pants for you, my God. My soul thirsts for God, for the living God.” Psalm 42:1-2

Life Is All About Choices

THE SCENE: Cool, crisp morning in the gloom!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC x10
  • SSH IC (sorta) x10
  • Windmills IC (Rep Sleepy) x?
  • Little bit of “this” & little bit of “that” stretching

Mosey down to Nair’s favorite bench / table…

THA-THANG:

  • Partner workout – PAX 1 rolls the dice, runs to the corresponding station, completes the workout & runs back to the starting point (bench / table). Simultaneously, PAX 2 is performing step-ups on the bench.
  1. B-Ball Court #1 – Slides across sideline (5 – single count)
  2. B-Ball Court #2 – OH Press w/CMU (x20)
  3. Parking Lot – Merkins (x20)
  4. Bridge – WWIIs
  5. Pavilion – Wall-Sits (30 sec hold)
  6. Field next to grindstone – Dry Docks (x20)

If any PAX rolled the same number twice in a row, then his partner had to forego step-ups and run to the station with him and complete the exercise again.

MARY:

– Flutter kicks for time

COUNT-OFF & NAME-O-RAMA
@Baby Weight, @Cropdust, @Don J, @Halfday, @Hot Squat, @Rep Sleepy, @Shrimp Net, @Walt

CIRCLE OF TRUST/BOM:
“Desire is the key to motivation, but its’s determination and commitment to unrelenting pursuit of your goal.” Life is all about choices. Make them wisely.

On a Hill, Far Away…

THE SCENE: 52 degrees – perfect weather in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers IC – x10
  • Tempo Squats IC – x10
  • Good Mornings IC – x10
  • SMotivators IC – 5,4,3,2,1

Mosey with CMUs to the top parking lot. Drop off blocks and start the Baatan Death March (1 burpee) from there up to the oval office, one lap around, and mosey back to our blocks.

THA-THANG:

  • DORA style workout – Partner up with PAX 1 running up Church Hill and PAX 2 starts the following workouts:
    • 200 CMU curls
    • 150 CMU OH press
    • 100 CMU goblet squats

Rinse and repeat once your group completes all three workouts.

MARY:

  • Flutter Kicks IC – x25 (4-count)
  • BBS OYO – x20
  • Catalina wine mixers OYO – x10
  • LBCs OYO – x20
  • 1 round of PAX roulette – @Smuggler lead w/crunchy frogs IC x10 w/a hold at the end.

–> Stretch hamstrings for time

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Peach, Fins, Smuggler, Shrimp Net, & Third Base
CIRCLE OF TRUST/BOM:
“Leader is one who knows the way, goes the way, and shows the way” – John Maxwell

B-DAY Q

THE SCENE:
Cool, crisp morning!
F3 WELCOME & DISCLAIMER

All were noted by the Q.

WARM-O-RAMA:

  • Cherry Pickers – x10 IC
  • Monkey Humpers – x15
  • Motivators – 5,4,3,2,1
  • Butt-Kicks (~20 yards – down and back)
  • Karaoke (~20 yards – down and back)
  • Bernie (~20 yards – down and back)

To avoid Burpees during the beatdown, PAX was challenged to obtain four of six total receptions with a nerf football. Epic failure, BUT in their defense, it was dark and wet outside….

THA-THANG:
Six stations laid out around the Oval Office. Each PAX started at a specific station with a relay format. The stations are listed as followed:

  1. PAX #1 ran a “go route” on the football field while PAX #2 threw him the nerf football. If catch was successful, PAX #1 completed LBCs on the field; if unsuccessful, then BB sit-ups.
  2. After throwing the football, PAX #2 completed 34 merkins on the track while everyone else completed the following exercises (AMRAP) at their respective stations. Once merkins were complete, PAX ran to the next station on the oval office and in relay form, the PAX went around the horn to change stations.
  3. CMU Curls
  4. Sandbag – 3 OH throws and then 4 squats with sandbag on shoulders
  5. Burpees
  6. Air-Squats

RINSE and REPEAT

MARY:
LBCs for time (~30 seconds)

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Crop Dust, KY, Pinocchio, Shrimp Net, & Smuggler
CIRCLE OF TRUST/BOM:
“Great leaders are not the best at everything. They find people who are best at different things and get them all on the same team”. Great leaders aren’t know-it-alls who constantly try to outshine everyone. They admit when they are wrong and genuinely want to learn from others. At the end of the day, it’s not about being the smartest person in the room. It’s about building a team with the smartest people you can find.

Tour of Maryville

THE SCENE: ~76 degrees, muggy
F3 WELCOME & DISCLAIMER

  • Duly noted

WARM-O-RAMA:

  • Cherry Pickers IC – x10 (4ct)
  • Windmills IC – x10 (4ct)
  • Motivators – 1 round of 5 (Moses and Smuggler gave the Q crap for not completing the full 5-4-3-2-1 routine)
  • Frankensteins
  • Butt-kicks
  • Little Baby Arm Circles – x10 (forward and backward)

THA-THANG:

PAX took a mosey through the streets around the AO. During the stroll, each time we arrived at a street sign, the PAX had to complete the following exercises based on the number of letters in the street name (e.g. Best = 4):

  • Burpees
  • Squats
  • Big Boys

To top it off, the PAX alternated carrying the sandbag during the run through the streets.

It was made known the banker in the group apparently couldn’t count correctly (@Baby Weight)

MARY:
Ab Work:

  • Ankle touches IC – 4ct, x20
  • Flutter Kicks IC – 4ct, x20
  • BBS – x20 OYO
  • Hello Dolly’s – 4ct, x10
  • OH Claps – 4ct, x20

COUNT-OFF & NAME-O-RAMA
Moses, Smuggler, Shrimp Net, Cropdust, Yum-Yum, Baby Weight

CIRCLE OF TRUST/BOM:
Remember, you aren’t what people say about you. You are who God says you are. Find your purpose and spiritual gift through deep conversations with God via prayer.

MOLESKIN:
Enjoyed meeting @YumYum posting DR from F3 Nashville!

ANNOUNCEMENTS:

  • Arsenal Flag handoff –> Saturday, 7/30 from 7-8am
  • Work day Cerebral Palsy Center –> Saturday, 8/6
  • Men’s Meating –> Saturday, 8/20 @ 6pm (RSVP to @Swerve or @Rep Sleepy know by 8/9)
  • Beer Mile @ Moses’ –> Saturday, 9/10