F3 Knoxville

Author: BackBlasts

Twelve Rounds with the Champ

AO: asylum-am
Q: p-nut
PAX: Waffle House (Brady Greene), carverbritton77, Crawdad (Robbi Dickens), Rainbow, F3 Pluto ( Hugh Nystrom), P3, p-nut, Cap’n Crunch (Ted Ancelet), Matchmaker, Cowlick, Pizza-Pizza, clipper, breathstroke, Tropicana, Crablegs, Detention, Dimples, Edit, Sawdust, Ghostbuster, Bunny, Doublewide, Toto, Cinco, Hacker, QVC, Jilted, Wham-O
FNGs: None
COUNT: 28

WARMUP:
SSH, Cherry Pickers, Imperial Walkers, Self Huggers, BAC, BAC reverse, mosey uphill (10 four-count shoulder taps), mosey back
THE THANG:
12 Rounds around the AO with:
12 Merkins at corner one, 12 air squats at corner two, 12 four-count shoulder taps at corner three and 12 jump squats at corner four. Rinse and repeat with descending reps with each round (11, 10, 9, etc)

Partner up with a battle buddy:
200 uppercuts with a coupon; alternating strength work w/ one partner while the buddy sprints across the parking lot.

Mosey up the hill (10 merkins at the top); mosey back

200 overhead presses with coupons; one lifting and one running

MARY:
Hello Dolly
Scissor kicks
Bicycles
Hamstring/calf stretching
ANNOUNCEMENTS:
Please pray for a fellow F3 brother from NC that just lost his wife
COT:
Psalm 119:105. Keep in the Word and drive out the darkness.

Who needs a Q, anyway!

AO: the-farm
Q: Aladdin , Lightweight
PAX: Aladdin, Lightweight, Big Red
FNGs: None
COUNT: 3

WARMUP: stretching waiting on Q. Little of this, little of that…waiting on Q. No Q to be seen.

THE THANG:
Take a lap…
Baseline runs in tanning bed with interval workouts. Starting at 10 down by 2’s with sprints in between.

MARY:
ANNOUNCEMENTS:
COT:

Lazy River around JUCO

AO: juco
Q: Data
PAX: Guardrail
FNGs: None
COUNT: 2
WARMUP: Mosey around JUCO – 1 lap
THE THANG: Mosey around JUCO – 1 lap
MARY: Mosey around JUCO – 1 lap
ANNOUNCEMENTS: N/A
COT: Continuing to pray for Mike’s lung transplant, Kris’ cancer, and Todd’s attempt to start F3 BG.

The Project January Metric Make-up

AO: the-project
Q: Erector
PAX: Flying Dutchman, Munge, Mathlete, OBrother, Ocho, Mo Rocka (Joshua Miller), Tom Tom, Erector
FNGs: None
COUNT: 8
WARMUP: 15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan Night Club, 10 tempo squats, 5 cherry pickers
THE THANG: January metric workout. Run 2 miles, 8 laps around the single loop gravel path on the side of the park where the Friendship Bell is. Then, perform 2 minutes of merkins, big boy sit-ups, and squats. Partners helped ensure good form was maintained on the merkins and BBSs. Squat form was ensured by using the concrete bench as a marker for a near 90 degree squat. Everyone did awesome!
MARY: no time
ANNOUNCEMENTS: Escape from Haw Ridge and Hardship Hill coming up.
COT: We use workouts like these metrics to establish a baseline by which to compare future fitness levels. Humans tend to like comparisons: in our professional roles, perhaps as families to other families, or maybe as leaders in our families. This is not all bad; however, when it comes to spiritual matters, we don’t have to be compared with each other. We are told in scripture that we are “all one” in Christ (Gal. 3:28). One of us is not more important than another because we all serve a role in God’s kingdom. ‭‭Ephesians 4:15-16 NASB1995‬‬
[15] “but speaking the truth in love, we are to grow up in all aspects into Him who is the head, even Christ, [16] from whom the whole body, being fitted and held together by what every joint supplies, according to the proper working of each individual part, causes the growth of the body for the building up of itself in love.”
Here we are instructed to strife to grow in all aspects of our life to be as Christ-like as possible. Christ is our spiritual baseline to which we should measure ourselves. We will never measure up completely because we are imperfect, but we are to try our best. It is also important to note that we are not to do this on our own. Every member of the body contributes to its function. In the same way, we can serve and encourage each other so that we may build each other up to be better men.

Gotta Tabata

AO: asylum-am
Q: Tropicana
PAX: Charmin (John Willis), Code Brown, Hands, Grandslam (Trey Leake), Matlock (Bill Maddox), P3, Snitch (Cory Beilharz ), TRC/Crab legs
FNGs: None
COUNT: 9

WARMUP: SSH in silence. Cherry pickers in silence.
THE THANG: Tabata on the Cloud
40/20 (4 rounds each)
1st Half
Alarm clocks
Step ups
T-merkins
LBCs

Halftime at the Pavalon
Partner up
45/45 balls to the wall/wall sits
2 rounds

2nd Half
Jump squats
Decline merkins
Courtesy lunges
Suicide planks

MARY:
ANNOUNCEMENTS: GrowRuck NOW! Charity Golf Event
COT: Service
The gloom, the grunting and groaning, the glad handing, these groups of men. We don’t do this for vanity or ego. We men of F3 do these things to be better and stronger together as SERVANTS of God and God’s children anywhere we encounter them.