F3 Knoxville

Author: BackBlasts

Three’s Cokpamy

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Choir Boy (Kenny Saffles), Sharpie (Gary Mitchell)
FNGs: None
COUNT: 3
WARMUP:
Stretching, SSH, Windmills
THE THANG:
Bear crawl triangle with merkins, squats, and big boys at the corners x3

Larger triangle including step runs with dips, pull ups and v-ups x3

Partner suicides on the basketball court – merkins, squats, LBCs

MARY:
Ring of fire, obliques, plank

ANNOUNCEMENTS:
COT:

Money is a means, not an end. Be shrewd and use what you have for eternal ends that show God’s mercy in your life.

Luke 16:1-8

The Electric Charger

AO: asylum-am
Q: Rainbow (Curt Wright)
PAX: Charmin (John Willis), Matlock (Bill Maddox), Double Wide, Scott McGuire (Cinco), Bunny, Rainbow (Curt Wright), Tricycle
FNGs: None
COUNT: 7
WARMUP:
20SSH on the 4 count
Baby arm circles front/reverse, OH claps, seal claps (all 4 count and 10 reps)
To the curb for butt kickers down and mosey back and super Mario’s down and mosey back
THE THANG:
Mosey to circus Maximus for 4 rounds of
20 reps of exercises at each of 4 cones on one side of circus Maximus. Run the other side back to start another round.
Exercises were: Merkins, Jump Squats, Gas Pumpers, Carolina DD

Mosey to parking lot for partner workout. Partner 1 down and back while parter 2 did abs. Switch out. Abs were done amrap and exercises were: LBC, Hello Dolly, Heel Touch, flutters

MARY: Charmin cashed us out with some ATM’s
ANNOUNCEMENTS:
COT:what we look for we will find. If we look for negativity we will find it. If we look for the positives we will find those too. Task was to be a hummingbird (in search of the goodness) instead of a vulture (in search of the decay)

4 corners

AO: brickyard
Q: Lizzy
PAX: Gmail, Herbie (Kortney Jarman), Lizzy, fast-n-easy (Nate Votta), Spellcheck, Gordie (Steve Wheaton), Natty
FNGs: None
COUNT: 7
WARMUP:
seal claps 25
Baby arm circles 25
Reverse 10
Tempo squats 20
Lbc 16

THE THANG:
Start in the middle of the 4 corners
Broad jump to one corner 30 mermins then broad jump back 40 dead bugs
Farmer walk to other corner then 15 squat press farmer walk back then 10 plank jacks
Bear crawl to next corner then 15 man makers bear crawl back 30 big boys
Murder bunnies to final corner then 15 squat curls murder bunnies back then 25 legs to heaven.
Take a lap then repeat 2x
MARY:
ANNOUNCEMENTS:
Powell High School 5k cancelled
COT:

Pictonary Ladder Route 66

AO: asylum-am
Q: Sawdust
PAX: Snitch (Cory Beilharz ), TRC/Crab legs, Matlock (Bill Maddox)
FNGs: None
COUNT: 4
WARMUP: SSH, Tempo Merkins, Cherry Pickers, Windmills, Rockettes, Tie-Fighters & X-Wings

THE THANG: Played a Pictionary Ladder Up Route 66 with 10 Reps at each light pole (even if it was not lit). We added a station each time up Route 66 and down Baby Everest.
1. Coupon Combo (Curls, OVHD Press & Tricep Extension)
2. X-Factor (4 Count)
3. Imperial Squat Walkers (4 Count)
4. Carolina Dry Docks
5. Flutter Kicks (4 Count)
6. Bobby Hurley’s
7. Pickle Pounders
8. Big-Boy Sit-ups
9. Lt. Dan’s
10. Bearpees

COT: 1 Timothy 2:1-2 & a reminder that Hard Times make Strong Men; Strong Men make Good Times; Good Times make Weak Men; Weak Men make Hard Times. May we continue to pray for the Lord to intercede in our lives and others to keep us Strong HIM during Hard Times and Good Times.

Metric 1 – July

AO: the-project
Q: KickFlip (David Greer)
PAX: Mathlete (Jacob Platfoot), Biohack (Andrew Ditmer), Rocket (dave weston), Ocho (Matt Hudson), skewer, slappy (Nathan Evers), Erector (Jason Champion), Borg (Mark McKeever), Munge (Nathaniel Bond), Tom Tom (Peter Thies), KickFlip (David Greer), Headshot
FNGs: None
COUNT: 12
WARMUP:
• RFTS/LIH
• Tempo squats
• Rockettes
• OYO while I explain the workout

THE THANG:
Metric Workout #1
30 minutes to get as many cumulative reps as you can. The following list of exercises are performed in sets of 25 reps. After completing each set of 25 reps, run 25 yards (6 parking spaces), do 2 burpees, and return for the next set. Here are the exercises:
• 150 curls
• 125 heavy squats
• 100 OHP
• 75 CMU swings
• 50 Thrusters
• 25 Blockees
When you finish the blockees, start over and push until the timer is up. Once through the circuit is 525 reps. How many cumulative reps?

MARY:
Four Minutes of Funny. 4-minutes of plank. Each PAX tells a joke to keep us distracted.

ANNOUNCEMENTS:
F3 in the Nude. Shovelflag handoff. Ruck BFF. Dad’s Camp.

COT: Specific to relationships…Whatever it is that you feel inadequate in, be curious, be teachable, seek counsel and pro tips. Ask for guidance in the areas of your heart that you feel inadequate. You can learn pro tips to share emotions, deal with conflict in a healthy way, pray in a group – or whatever else you feel inadequate about doing when it comes to relationships.

Proverbs 14:15, “The simple believe anything, but the prudent give thought to their steps”.

Proverbs 12:15, The way of a fool is right in his own eyes,
But a wise man is he who listens to counsel”

Proverbs 19:20, “Listen to counsel and accept discipline,
That you may be wise the rest of your days.”

James 1:5, “If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.”