F3 Knoxville

Author: bookman

What are Double Shots of Jacks?

THE SCENE: Fantastic.  Got to see some stars – but not stargazers
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
SSH IC, Cherry Pickers IC, Tie Fighters IC, Grady Corns IC

Mosey to the boat ramp
THA-THANG:
Set 1 AMRAP (10 Count Each, 10 minutes time):
– Smurf Jacks
– CDDs
– Squat Thrusts
– Flutter Kicks (4 count)
– Burpees

Mosey to Stonehenge

Set 2 AMRAP (10 Count Each, 10 minutes time):
– Mountain Climbers (2=1)
– I’d rather do blockees (Double Shots of Jack)
– Bobby (Only a face a mother could love) Hurleys
– Big Boy Sit Ups (not British Broadcasting Corporation)

Mosey to Tennis Court

Set 3 AMRAP (10 Count Each, 8 minutes time):
– Bear Crawl Sideline to Sideline
– Wide-armed (Not 1 armed) Merkins
– Reverse Lunges (2=1)
– LBCs

2 Minutes of Suicide Ladders
– Shoulder Taps at each return to side line (5, 10, 15, 20, 15, 10, 5)

MARY:
Ring of Fire to 5 merkins
COUNT-OFF & NAME-O-RAMA
12 PAX! No FNGs Not sure why but the site is changing Lilo to Usage?
CIRCLE OF TRUST/BOM:
Be consistent with everything you do.
MOLESKIN:
Ribbed’s wife in healing and wisdom
ANNOUNCEMENTS:
See Slack, so many things, it’s awesome.

Friday-Ish

THE SCENE: Could only be better if there were fewer clouds.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We mosey’d to the flagpole by the water
THA-THANG:
Tabata-ish (20 seconds hard work, 10 seconds rest between rounds, 30 seconds rest between sets)

Totally awesome burpees

A bunch of merkins

Bountiful SSHs

A lot of jump squats

Took to the benches for some dips

Agility work with some Bonnie Blairs

Incredibly we were on our 6s for some LBCs

Switched it up to some dead bugs

How do you do fire hydrants or supermans?

MARY:
We fellowshipped mosey’d, then mosey’d to the shovelflag to time
COUNT-OFF & NAME-O-RAMA
10 PAX no FNGs
CIRCLE OF TRUST/BOM:
Stay accountable to you, your family, friends, and community
MOLESKIN:
Ribbed’s wife, show grace to others
ANNOUNCEMENTS:
F3 picnic Sunday 9/11; Sept 11 memorial stair/hill climb at Lakeshore at 10am on Saturday 9/10

It’s a (Random) Celebration

THE SCENE: Muggy, but great stargazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Grady Corns, SSH, Windmills All IC
THA-THANG:

  • Mosey to flagpole, avoid the skunk
  • 70 Squats (5 rounds of 14)
  • Mosey to Stonehenge
  • 70 Merkins (5 rounds of 14)
  • Mosey to Big Basketball Court
  • 70 LBCs (5 rounds of 14)
  • Mosey to Tennis Courts
  • 5 bear crawls from 1 tennis court sideline to the other
  • Mosey to rock pile
  • 4 rounds of:
    • 12 bicep curls, 12, overhead press, 12 rows
  • Mosey to shovelflag
  • V-Ups
  • 10 burpees

MARY:
Stretching
COUNT-OFF & NAME-O-RAMA
9 HIMs, no FNGs
CIRCLE OF TRUST/BOM:
“So whether you eat or drink or whatever you do, do it all for the glory of God. Do not cause anyone to stumble, whether Jews, Greeks or the church of God– even as I try to please everyone in every way. For I am not seeking my own good but the good of many, so that they may be saved.” 1st Corinthians 10:31

MOLESKIN:

ANNOUNCEMENTS:
August 6th 7am workday at Cerebral Palsy Center

Just Another Merkin Monday

THE SCENE: 70’s, Cloudy, Just a Little Breeze, Mayflys, Bats, Shooting Stars (Moths)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
10 rockettes
5 cherry pickers
5 TN rocking chairs
Lil this, lil that
THA-THANG:
Mosey to the Flagpole

Home Run Derby – Partner Up (4 rounds)

First two rounds around the lap

1st Base, playground corner: 5 Merkins

2nd Base, tennis courts: 10 Wide Merkins

3rd Base, stinky corner: 15 Derkins

While partner is running, other at the flag pole:

20 LBCs

10 Dips

10 Squats

10 Hello Dollys

Next 2 rounds increased each exercise to:

1st Base, playground corner: 10 Merkins

2nd Base, tennis courts: 15 Wide Merkins

3rd Base, stinky corner: 20 Derkins

25 LBCs

15 Dips

15 Squats

15 Hello Dollys

Mosey to the playground

7s: 1 pull up, 6 merkins, 2 pull ups, 5 merkins, etc…
MARY:
Ring of Fire- 2 rounds, stretching
COUNT-OFF & NAME-O-RAMA
9 HIMs, no FNGs
CIRCLE OF TRUST/BOM:
“I will hasten and not delay to obey your commands.” Psalm 119:60

“Obedience is faith put into practice.  Without action, James 2 reminds us that our faith is not real.  So without arguing, let’s quickly obey, even when we don’t fully understand why because we’ve seen God’s love demonstrated to us in Jesus, and we’ve seen the protection that His will has for us when we obey Him.”

Trust in God on any adventure!

MOLESKIN:
Safe travels to all those who are journeying.  Good luck to Blindside on his dissertation defense!
ANNOUNCEMENTS:
F3 Workday @7am Cerebral Palsy Center 8/6/22 Saturday

2.0 Workout led by Ribbed at The Equalizer this Saturday, 7/30 at 7am

Teamwork Makes the Dreamwork

THE SCENE: About 75 with an occasional breeze, God’s fireworks in the distance, Heard there was a downed tree on the loop
F3 WELCOME & DISCLAIMER Done

WARM-O-RAMA:
20 SSH IC,  5 Cherry Pickers IC, 10 Tempo Squats IC, 15 Grady Corns IC (Last 2 may not be in that order), Mosey to the flagpole .
THA-THANG:
Alphabet Roulette, 1 PAX picks a letter do the exercise, do a lap every 4-5 letters.  If a PAX calls a duplicate letter, 3 burpees must be done.  No penalty burpees were issued, nice teamwork!  Below are the exercises in alphabetical order.

  • A. 10 Imperial Squat Walkers
  • B. 10 SSH, 4 count
  • C. 10 Merkins
  • D. 10 Smurf Jacks
  • E. 10 Monkey Humpers
  • F. 15 Baby Arm Circles
  • G. 10 Mountain Climbers, 1 count
  • H. 10 Burpees
  • I. 10 Toe Tap Planks, 2 count
  • J. 10 Jump Squats
  • K. 10 Lunges, both legs = 1 rep
  • L. 15 Big Boys
  • M. 20 High Knees, both knees = 1 rep
  • N. 10 Dips
  • O. 10 Hand Release Merkins
  • P. 10 Side Squats, both legs = 1 rep
  • Q. 20 SSH, 4 Count
  • R. 10 Shoulder Taps, both shoulders = 1 rep
  • S. 20 Imperial Walkers
  • T. 10 Flying Nuns, both legs = 1 rep
  • U. 10 Burpees
  • V. 20 Baby Arm Circles
  • W. 10 Lunges, both legs = 1 rep
  • X. 10 Derkins
  • Y. 20 High Knees, both knees = 1 rep
  • Z. 10 Hurpees
  • Total of 5 laps mixed into the rotation

MARY:
No time
COUNT-OFF & NAME-O-RAMA
8 HIMS, no FNGs
CIRCLE OF TRUST/BOM:
Teamwork makes the dreamwork.  Things can get confusing, rules may change, forces may try to draw you away from your beliefs.  Rely on each other to help stay the course and accomplish your goals.
MOLESKIN:

Thank you to Aladdin for waking me up this morning on one of the laps.  I may have lost 5 years of my life, but finished the beatdown with full situational awareness and was ready to face the day.

ANNOUNCEMENTS:
Work Day 8/6 at Cerebral Palsy Center 7am

OTB 2.0 Workout 7/30 at 7am, Q’d by Ribbed at The Equalizer