F3 Knoxville

Author: BackBlasts

A Morning to Remember

AO: dogpound
Q: La-Z-Boy (Zac Smith) , Doubtfire (Nick Bond)
PAX: Aladdin, Earmuffs (Dan Studt), Woodshack (Dave Carter, Mayberry, Choir Boy, ExciteBike (Micah Stair)
FNGs: None
COUNT: 8

WARMUP:
SSH IC x 20
BA Circ FWD & BWD IC x 5
Merkins 4ct IC x 10
Plank Jack’s 4ct IC x 10
Plank Work
Tempo Squats IC x 10
Cherry Pickers IC x 5
THE THANG:
Grab a couple of Softball Pee Rocks
Mosey – Walk and Curl
Walk and Tricep Extension

Baby Everest-
7’s – Thrusters and Merkins

Kory Hill-
Battle Buddies
Partner A – Smurf Jax w/ Rocks
Partner B – Merkins x 15
3x each

Lap around Small island

Handoff to Doubtfire

Visit Dwayne for Shoulder Taps

Mosey to matterhorn

Reverse Lunge and Burney

5 pull ups on the back bone

To the pav-a-lon

5 Pull ups

20 Squats

Mosey to the back bone

3 pull ups

Back to the AO

MARY:
ANNOUNCEMENTS:
COT: September is Suicide Awareness Month
Earmuffs dropped a impactful message before jetting off. Anxiety and communication is contagious. It’s more of you thinking of yourself and the conversation versus how God wants to use you in this conversation.

What?

AO: brickyard
Q: A-Rod (Nate Peterson)
PAX: Biohazard (Jay Shepherd), Simmons, fast-n-easy (Nate Votta), Slabs, Drop Zone, Swamp Thing (Jared Selph), Macafee
FNGs: None
COUNT: 8
WARMUP:
SSH x 30 IC
MARs x 20 IC
ISW x 20 IC
OHC x 20 IC
THE THANG:

Route 66 off-ramp- 1-11 Burpees. Start at one burpee at power pole by AO. Add burpee as make loop to back lot. Total of 11 burpees.

Burpee Broad Jump length of rec building.

Exercise in a square (move to each point and do the reps of exercise at all four corners).
Rd 1 – 10 burpees
Rd 2 – 20 lunges
Rd 3 – 30 Imperial Walkers
Rd 4 – 40 Push-ups
Rd 5 – 50 Plank Jack

MARY:
50 Squat

ANNOUNCEMENTS:

COT:
There was always a variable. First the snake, then murder, then a flood, etc etc. Every time we were saved because we were loved by our creator. Then Jesus came. He was a variable that we tried to kill. But that was his mission. We didn’t know what to do with him, so we tried to remove him. He came back. Just like always, he came back because He loves His creation. He knows what to do with us. What will you do with Jesus?

Physical Training for Some on a CMUesday

AO: asylum-am
Q: Pac-man
PAX: Snitch (Cory Beilharz ), Dung Beetle (Scott Kimsey), Sawdust, TRC/Crab legs
FNGs: None
COUNT: 5
WARMUP: SSH, Arm Stretching, Tie-Fighters, Squat Thrusters, Bernie Up Baby Everest, Triceps Extensions & Run Up Baby Everest

THE THANG: Downhill ladder of CMU workouts at multiple light poles with a fellowship mosey down and up the hill.

COT: “For physical training is of some value but godliness has value for all things” 1 Timothy 4:8

7-11v’s

AO: rampart
Q: Wingman
PAX: Spielberg, Lucille (Austin Williams), Skeletor, Outnumbered, Porthole, Feeny, (Binks) Caleb McDaniel, Wingman
FNGs: None
COUNT: 8
WARMUP:
25 SSH, 10 Tempo Merkins, 20 Mtn. Climbers, 10 Squats, 10 Grady Corn, 10 LBAC foreward+ Backward, 15 Leg Lifts, 10 TN Rocking Chairs
THE THANG:
similar to 11s but 7s instead.
round 1 is derkins + Dips with a run around the fountain after each set.
mosey to the playground. Round 2 is big bois and starfish crunches with crab walk in between. Mosey to the stage for Round 3. Box Jumps/Step ups lunge to the other side then twinkle toe squats. RTB
MARY:
Sherry, curse pirthole for 2 minutes of Samson Holds. we also peeped a Creeper!!!
ANNOUNCEMENTS:
Official lunch of Slumberyard AO. Pizza ruck on Saturday. Mt. LeConte hike in October.
COT:
In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.
Matthew 5:16 NIV

Let us continue being a light to the community through F3. Let us shine the light on the path to the almighty and be beacons in these communities we plant in to continue to serve the men around us.

We are off to see the Wizard

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, @goatdish
FNGs: None
COUNT: 3
WARMUP:
Running in place and High knees
Side straddle hops
Cherry pickers
Tie-fighters
Merkins

THE THANG:
Park run with 20 dips at each bench
7’s at light pole hill, Merkins and Bigboys
Fellowship mosey to stairs
Cardio-blast- 25 straddles, 10 squats, 5 burpees then run up stairs to 20/20/20 hello dolly’s, flutter kicks, and Freddy Merks. Rinse and repeat. For 10 mins.
Finish the loop with dips.

MARY:
No time for Mary

ANNOUNCEMENTS:

COT:
Do a good work. Do not let yourself be distracted.