F3 Knoxville

Author: BackBlasts

Instead of Mayberry

AO: dogpound
Q: Madoff
PAX: Lightweight, Earmuffs (Dan Studt), I-Beam, Aladdin, Madoff
FNGs: None
COUNT: 5
WARMUP:
20 SSH
10 Windmills
10 Little Baby Arm Circles
10 Reverse Little Baby Arm Circles
10 Grady Corns
Groucho Marx towards the run
Mozy uphill- 15 dips – Mozy to the Left – 20 Flutter Kicks – Mozy to Stairs
THE THANG:
Complete Circuits 2x back to back, run to restaurant, recover walk down and proceed to next circuit
Circuit 1
20 squats
10 merkins
20 lunges (10 per leg)
10 burpees
Circuit 2:
20 mountain climbers (10 per leg)
10 dips (use the curb)
20 Freddie mercury (10 per side)
10 jump squats
Circuit 3:
20 plank jacks (2 count)
10 CDD
20 LBC
10 tuck jumps
Circuit 4:
20 Apollo oh no (10 per side)
10 spiderman push-ups (5 per side)
20 American hammers (10 per side)
20 Groucho Marx (10 each leg)
Circuit 5:
20 high knees (10 per leg)
10 Ranger Merkins
20 leg raises
10 squat jumps
MARY:
20 LBC (4 count)
ANNOUNCEMENTS:
Convergence on 17th 7am at Big Ball
Lightweight announced 3rd Sat Veterans Breakfast (more details to come)
COT:
Thank you for encouraging others at F3 and in your lives. Reminder to all that as a Man you can encourage other men in a special way and we should look for opportunities to do that.

Blocks and Rocks

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), Hands, p-nut, Rainbow, Snitch (Cory Beilharz ), Tropicana, TRC/Crab legs, Grandslam (Trey Leake), Trout line
FNGs: None
COUNT: 9
WARMUP: 10 SSH, 12 Imperial Walkers, 10 SSH, Mike Phelps, Baby Arm Circles F and B, 10 SSH
THE THANG: with block or rock
I’m parking lot. 20 Curls rifle carry to other end of lot 20 curls. Rinse and repeat to 100
20 OH press farmer carry right side down 20 OH press left side back. Rinse and repeat to 100
20 block merkins front raise to other end 20 block merkins back. Rinse and repeat to 100

Mosey to hill at front of asylum. Repeat same pattern running up hill. 20 at bottom 20 at top. 20 squats, 20 alt lunges, 20 toe merkins
MARY:
ANNOUNCEMENTS:
COT: see below

I JUST LIKE RUNNING….

AO: brickyard
Q: Appleseed
PAX: Appleseed, Gordie, Gmail, Natty
FNGs: None
COUNT: 4
WARMUP:

Cherry pickers, wind mills, tempo squats, little bit of this and that, LBAC

THE THANG:

Mosey to track
Exercise in each corner of track: Squats, merkins, BBS, rows. Start at 5 and increment reps up by 5 every lap. Run to each corner on track. Go till times up.
Mosey to AO

MARY:

Australian snow angels
Box cutters
Hello Dollies

ANNOUNCEMENTS: I can’t remember

COT:. Remember to be grateful daily

I JUST LIKE RUNNING….

AO: brickyard
Q: Appleseed
PAX: Appleseed, Gordie, Gmail, Natty
FNGs: None
COUNT: 4
WARMUP:

Cherry pickers, wind mills, tempo squats, little bit of this and that, LBAC

THE THANG:

Mosey to track
Exercise in each corner of track: Squats, merkins, BBS, rows. Start at 5 and increment reps up by 5 every lap. Run to each corner on track. Go till times up.
Mosey to AO

MARY:

Australian snow angels
Box cutters
Hello Dollies

ANNOUNCEMENTS: I can’t remember

COT:. Remember to be grateful daily

Wet & Gloomy

AO: juco
Q: 5K
PAX: Guardrail, Wanderer, Fetch, Love Shaq
FNGs: None
COUNT: 5
WELCOME AND DISCLAIMER – given

WARM UP (IC)
SSH
Tempo Squats
TN Rocking Chair
Tie Fighter
Carolina Dry Docks
Tempo Merkins

THE THANG:
Mosey to the quad

DORA
– 100 Derkins
– 200 Squats
– 300 LBCs

Mosey to Sophomore Hill
IC 5 corners
– Hello Dolly
– Merkins
– Pullups
– American Hammers
– Flutter Kicks
Mosey back to Flag (doing 52 Freddy Mercuries along the way)

MARY
– Tempo Squats, Imperial Walkers, Big Boys

CIRCLE OF TRUST
While this may not be my last Q, I wanted to express to you my observations about JUCO.
“Romans 12:10 ESV
Love one another with brotherly affection. Outdo one another in showing honor.”
“1 Peter 2:17 ESV
Honor everyone. Love the brotherhood. Fear God. Honor the emperor.”
F3 is not about you. It’s not what you can get out of it. If a workout is the only reason you’re here then you are missing out on the best blessing you can get at 5:30AM. Workout is great, but it’s so much more than that…you guys mean so much to me. Accountability, friendship, loyalty. I encourage you to outdo one another in showing honor. I encourage you to love the brotherhood. Commit to the brotherhood, and grow the brotherhood.