F3 Knoxville

Author: BackBlasts

Cardinal VQ, 2 years later

AO: thequacken
Q: FixerUpper
PAX: Herbie, Natty, Wedding Singer, DoorKicker (Jud), Z-Pack
FNGs: None
COUNT: 6
WARMUP:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks Double Count
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs
10 Knoxville Cherry Pickers
20 Sec. Samson Hold
PHELPS it out
10 Willie Mayes Hayes

THE THANG:
Round 1: 5 of everything
-Burpees followed by a moment of silence for Cardinal.
-Big Boys
-Heels to Heaven
-Run roughly 100 yards and repeat

Round 2: 10 of everything
-Burpees
-Little Baby Crunches
-Mt. Climbers Double Count
-Run 100 yards and repeat

Round 3: 15 of everything
-Burpees
-Air Squats
-Freddy Mercury
-Run 100 yards and repeat

Round 4:
-20 Burpees
-Run 100 yards and repeat

Having completed 4 rounds, we started again at Round 1.

MARY:
Nope

ANNOUNCEMENTS:

COT:
To quote Brad Paisley, there is a last time for everything – last F3 workout, last time seeing your mom, last burpee. For Cardinal, his last burpees were right at the beginning of this workout, 2 years ago.

We just don’t know when that last time will be.

If that is the case, then we should make the most of the time we have, love those around us, forgive freely, work hard, and be thankful for all the days that we have been given.

Prayer for a few requests. SYITG next time. :cardinal:

73’ Dolphins Beatdown

AO: bigball
Q: vanilla
PAX: Steak Knives (F3 Cape Fear), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 3
WARMUP: SSH, Squat/Reach, Hillbilly, Seal clap, overhead clap, Willy Mays Hayes

THE THANG:
Mosey to Amphitheater

Start w/ first set, run stairs to top for 7 rows. Add a set each trip until all 10 are done.

17 LBC
17 Mountain Climbers (4 count)
17 Dips
17 Squats
17 Freddy Mercury (4 count)
17 HR Merkins
17 BBSU
17 Shoulder Taps (L/R 1)
17 Crunchy Frogs
17 Burpees

MARY: not needed

ANNOUNCEMENTS: Steak Knives (F3 Cape Fear) travels

COT: Today was the anniversary of the 73 Dolphins Super Bowl VII, the only perfect season in NFL history. Perfection is a myth that leads to disappointment if we expect in our lives or in others. Embrace the imperfect and strive to find the silver lining.

Ice Blocks

AO: dogpound
Q: Lightweight
PAX: Aladdin, Bartman, Bunches, Earmuffs (Dan Studt), Mayberry, Pew-pew, Mahoney, Einstein
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Cold

AO: shamruck
Q: Eliza
PAX: slappy, Mermaid, Dumpster Dive, Eliza
FNGs: None
COUNT: 4
It was very cold. And icy. We kept it at shamrock for the entire time and spoke of our times in Vegas.

The Grinder

AO: brickyard
Q: Colonel (Alex Wallace)
PAX: Biohazard (Jay Shepherd), DUCKHUNT2005, Herbie, Gmail, Simmons, Natty, Chit Chat
FNGs: None
COUNT: 8
WARMUP:
SSH, Motivator from 6, Tie Fighters, Cherry pickers, this and that, 5 burpees OYO

THE THANG:
Round 1:
Alternate Crab walk/ bear crawl to 10, 20, 30, 40, 50, 40, 30, 20, 10 yd lines and perform # of reps at said yard line.

Before you begin your reps at the yard line you must complete 5 burpees and then perform the exercise.
5 Burpees + 10 yd line exercise: Jump knee tucks
5 Burpees + 20 yd line exercise: Big Boy Sit-ups
30 yd line exercise: OH Claps
40 yd line exercise: Shoulder taps single count
50 yd line exercise: Merkins
40 yd line exercise: Shoulder taps single count
30 yd line exercise: OH Claps
20 yd line exercise: Big Boy Sit-ups
10 yd line exercise: Jump knee tucks

*Mosey back to starting end zone

Round 2:

Alternate Butt kicks / High Knees to 10, 20, 30, 40, 50, 40, 30, 20, 10 yd lines and perform # of reps at said yard line.

Before you begin your reps at the yard line you must complete 5 merkins and then perform the exercise.

10- Freddie Mercurys 2 count
20- Leg raises
30- LBCs
40- Hello Dollys
50- Flutter kicks single count
40- Hello Dollys
30- LBCs
20- Leg raises
10- Freddie Mercurys 2 count

Indian Run around the track- 400m

2- 50 yard sprints

MARY:

X-factors, Crunchy frogs, LBCs

ANNOUNCEMENTS:
Forge 1/24-1/26

COT:
Being with God vs Doing for God

Story of Mary and Martha Luke 10:38-42

– “While Marthas hospitality is to be commended, her being with Jesus is not sufficient to sustain her doing for Jesus. How are you balancing your being with God and Doing for God?
– “The active life in the world for God can only properly flow from a deep inner life with God.” When we integrate both being and doing it makes the spiritual life full and joyful.”

– As we draw near to God the more he will draw near to us. James 4:8
– “you make known to me the paths of righteousness and in your presence there is fullness of joy.” psalm 16:11
– “For we are his workmanship created in Christ Jesus for good works, which God prepared beforehand that we should walk in them.” Ephesians 2:10