F3 Knoxville

Author: Filter

Circle Drill at Big Ball

THE SCENE: Low 30s, calm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – x25 IC 4CT

Imperial Walkers – x10 IC 4CT

Annie’s – x10 forward arms, x5 backward arms. IC

Cherry Pickers – x10 IC

THA-THANG:
Mosey to the Big Ball stairs

  • 25 BBS OYO at the bottom level
  • 30 Merkins OYO at middle level
  • 35 LBCs OYO at the top level

Mosey to Circle by Convention Center entrance

  • Do 1 lap after every set. Go down the list and then work your way back up the list. Flutters or BBS when done.
  • 35x Cobra Merkins
  • 35x LBCs
  • 35x Plank Jacks 1CT
  • 20x Man Maker Burpees
  • 35x American Hammers
  • 35x Squats

Mosey to top of Big Ball stairs.

  • 35 LBCs OYO at the top level
  • 30 Merkins OYO at the middle level
  • 25 BBS OYO at the bottom level
  • Plank when done for some plank exercises and 1 tempo merkin.

Mosey back toward AO –

  • Mosey backwards for half the long stretch of road by the park
  • Sprint second half

MARY:
Choose your own adventure – 20 reps of an exercise from each of the PAX. I was so tired I’ve already forgotten them all… Burpee drill until time at the end.
COUNT-OFF & NAME-O-RAMA
The Voice, G-6, Abort, Ivy, Reverb, Filter
CIRCLE OF TRUST/BOM:
Pat Summitt’s Definite Dozen – Be accountable! To one another, to yourself, admit your mistakes.
MOLESKIN:
G-6’s son, Filter’s MIL, Aunt-in-law, and mom, Swanson and fam,
ANNOUNCEMENTS:
The Quacken launch on Friday, March 1 at 5:30am.

B.O.M.B.S. at the FC OTB with O.T.C.!

THE SCENE: Low 40s, partly cloudy, still wet from last night.
F3 WELCOME & DISCLAIMER

I’m not a professional! 🙂 1 FNG! So many letters in the title of this post.
WARM-O-RAMA:
SSH – x27 IC (I got distracted and we did too many, sorry!)

Cherry Pickers – x10 IC

Annie’s – x7 each arm front and back, then switch. IC

Imperial Walkers – x10 4CT
THA-THANG:
B.O.M.B.S.

Mosey to church parking lot. Partner up. 1 Partner runs to the top of Hotel Drive while the other does the exercises at the bottom. Keep switching out until all exercises are done.

  • 50 – Body Builder Burpees
  • 100 – Overhead Claps 2CT
  • 150 – Merkins
  • 200 – BBS
  • 250 – Squats

Recover

MARY:
Bearpees in the parking lot from one end to the other.

Bearcrawl 4 “steps” and then do 1 burpee.

Recover
COUNT-OFF & NAME-O-RAMA
4 HIMs – one of those an FNG! Welcome, O.T.C.! Herbie, Frasier, and Filter round out the count.
CIRCLE OF TRUST/BOM:
Pat Summitt’s Definite Dozen – Take Full Responsibility

Take ownership of your actions. Admit when you screw up. Be accountable. Hold one another accountable.
MOLESKIN:
Prayers for Herbie’s kid w/ strep, Frasier’s travels, Filter’s mom, MIL, and Aunt-in-law.
ANNOUNCEMENTS:
March 1 is the official AO launch! This location is officially up on the F3 Knoxville website, too, if you’d like to share with an FNG. It’s starting to feel official! https://f3knoxville.com/the-quacken/

 

Thunderstruck Annie OTB

THE SCENE: PERFECT – Low 50s. Cloudy. Dry.
F3 WELCOME & DISCLAIMER

I, sirs, am not a professional.
WARM-O-RAMA:
SSH x25 IC 4CT

Cherry Pickers x10 IC

Annie IC – 7 each arm forward and back IC

  • Plank position. Extend one arm out to do a BAC 7x forward. Switch arms and repeat. Switch arms and reverse rotation. Bonus points for doing them at the same time…

Air Squared –

  • People’s chair with 20 overhead claps OYO

THA-THANG:
Mosey to parking lot across the street.

4 stations, 30 reps each lap, 5 laps total.

  • 150 merkins
  • 150 imperial walkers 2CT
  • 150 overhead claps 1CT
  • 150 curb jumps

BBS when done.

Time left –

  • Sprint one end of the lot to the other. Do 1 burpee. Sprint back. Repeat 3x.

MARY:
Mosey back to AO.

PAX selected 20 reps of their favorite exercise for the group to do:

Flutter kicks 4CT IC, BBS OYO, American Hammers 4CT IC, Squats IC

Thunderstruck – do one pushup every time they say “Thunder” or “Thunderstruck” and plank otherwise for the duration of the song.

Tempo Squats until time. 20 IC

COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, Frasier, Abort, Clinger, Herbie, Filter
CIRCLE OF TRUST/BOM:
Prayers for Wedgie’s mom, Filters mom, MIL, and aunt-in-law, Frasier’s big decisions,
MOLESKIN:
Philippians 2:3-4 – “Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.”
ANNOUNCEMENTS:
AO launch on Friday, March 1 at 5:30am!

Flying headlock con queso at the Fountain City OTB

THE SCENE: Low 40s. Very foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC 4CT

Cherry Pickers x15 IC

BAC x25 IC 4CT

Flutters – x10 4CT IC

THA-THANG:
Mosey to the base of the Gresham Middle hill

  • 11s
    • 1 jump squat at the bottom
    • 10 burpees at the first lit light pole about 3/4 of the way to the parking lot up the steps along the path
    • repeat until numbers reversed

Mosey to the Duck Pond

  • 3 situp stations around the left half of the pond loop
    • Station #1 – 25 BBS OYO followed by 10 overhead claps OYO. Run to #2.
    • Station #2 – 25 Edward Scissorlegs followed by 10 overhead claps OYO. Run to #3.
    • Station #3 – 25 LBCs followed by 10 overhead claps OYO. Run back to #1 the way you came
    • Repeat 2x
      • More overhead claps, batwings, and cherry pickin’ IC

Mosey to AO

MARY:
Plank position – 15 shoulder taps on a 4CT for remaining 30 seconds.
COUNT-OFF & NAME-O-RAMA
Herbie, Frasier, Clinger, Filter
CIRCLE OF TRUST/BOM:
2 Timothy 1:7 – “For God did not give us a spirit of fear, but of power and love and self-control”.
MOLESKIN:
The PAX performed a flying headlock con queso on a younger guy who was in the park hanging with some other folks when we arrived. He approached us to see what we were up to and noted he’d been drinking and getting high (hence the queso bit) over there this morning / last night after finishing work… (shoutout to Abort for the new(?) definition). He joined us for the warm-up and first several minutes of the exercise and got after it. The 11s with the burpees and jump squats on the Gresham Hill did him in though. Hopefully he comes back out. And I hope and pray we brought some light into his life this morning.

We also chatted with the ladies who regularly walk in the morning as the PAX were leaving. They inquired about F3 and said they were glad we were out there in the mornings while they are walking. Really good to develop that connection with them.

Prayers for Herbie’s daughter, Filter’s mom and MIL.
ANNOUNCEMENTS:
CSAUP is Saturday at the Bomb Shelter

The Quacken launches on March 1

Adding Mondays to the mix in addition to Fridays

Big Tree, Little Tree at Fountain City Park OTB

THE SCENE: Low 30s, cloudy
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x25 IC 4CT

BAC x15 IC 4CT

Cherry Pickers x15 IC

Decline Merkins x15 OYO

THA-THANG:
Warmup indian run around the park loop. (FYI – watch out for our early morning walker friends – 4:30am every day! – make sure to pass on the right with a wide berth or run in the opposite direction of their walking so they see you coming)

5 stations situated around the loop – 3 laps – increase reps +5 each lap

Start with 10 Burpees IC with each PAX leading 1 rep as we go around the circle

Stations:

  1. Merkins: 20, 25, 30
  2. LBC: 20, 25, 30
  3. Diamond Merkins: 20, 25, 30
  4. American Hammers 20, 25, 30 2CT
  5. BURPEES! 10, 10, 10
    1. Bear crawl back to #1 from #5

MARY:
7s at Big Tree, Little Tree

1 jump squat at Big Tree, 7 mountain climbers (4CT) at Little Tree – reverse #s until done

Plank until everyone done

COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, Herbie, Frasier, Clinger, SoChia, Filter
CIRCLE OF TRUST/BOM:
Gandalf quote from Return of the King –
“It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule.”

Uproot evil. Be a light wherever you are. Leave it better for those who come after us.
MOLESKIN:
Just keep an eye out for the women who walk the park loop in the mornings. They get there at 4:30am every day. If working the loop, just give em a wide berth when passing and don’t forget to say hello!
ANNOUNCEMENTS:
Oak Ridge AO The Project launching on Tuesday at 5:30am. AK Bissel Park in Oak Ridge.

CSAUP at the Bomb Shelter coming up, too.

AND – AO launch for The Quacken (aka Fountain City Park) on March 1!