F3 Knoxville

Author: Frizzles

Better Late Than Never

THE SCENE: Balmy for a February morning. YHCs type of weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – Tempo Squats – Calf raises – Hamstring stretch – SSH

THA-THANG:
We began a mosey heading towards the FC Skatepark. About halfway there we stopped for a quick peak at what was coming – one round of mucho lego (10 reps). Then we continued the mosey!

Once we reached the skatepark we began the beatdown in earnest. This consisted of 2 rounds of the following:

Mucho Lego (x10):

  • Narrow squat
  • Standard squat
  • Wide squat
  • Bonnie Blair

Ab Break 1

  • Freddie Mercury (x25)
  • Crunchy Frog (x25)

Leg Circuit 2:

  • Single Leg Pogo (x10 each leg)
  • Box jump (x10)
  • Super skaters (x10 each leg)
  • Jump squat (x10)

Ab Break 2:

  • Flutter Kick (x25)
  • American Hammer (x25)

Quick mosey down the block and back before repeating!

MARY:
No time for a Mary today. Made it back to the flag just in time!
COUNT-OFF & NAME-O-RAMA
Frizzles (QIC), Fixer Upper, Lizzy
CIRCLE OF TRUST/BOM:
Take some time to think about how F3 has impacted your life. Who can you give it away to?

Some jump rope fun

THE SCENE: The cold is coming soon- so we made the most of the beautiful 50 degree morning!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSH, Hillbillies, Arm circles and hamstring stretching did the trick.
THA-THANG:
Begin at the top with 5 GUUs. Complete a short run and return to do 5 GUUs and 10 merkins. Continue until you reach the top of the ladder.

  • 5 Get up ups
  • 10 merkins
  • 15 BBSU
  • 20 squats
  • 25 mountain climbers (4 ct.)
  • 30 second plank
  • 35 alternating lunges ( single count)
  • 40 LBCs (4 ct)
  • 45 flutter kicks (4 ct)
  • 50 SSH

Throughout the ladder climb, the Pax took turns jumping rope. The jump rope had to be in use at all times. After a minute or two, someone else would take over before being relieved and jumping back in to the ladder.

MARY:
Added in some American Hammers and Plank Jacks.
COUNT-OFF & NAME-O-RAMA
G-6 (respect x3), Magic Mic, Abort, Drive Thru, NPR, Air Gretzky, Postman, Vanilla, Frizzles (QIC)
CIRCLE OF TRUST/BOM:
Just reflecting on good health. Thankful for the ability to get out of bed and move!

Bruce Lee and the Catalina Wine Mixers

THE SCENE: No rain, which is always a disappointment for YHC.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, little arm circles, tempo squats, mosey!
THA-THANG:
Bear crawl across the bridge at the South end of the pond.

Bruce Lee- super set the following:

  • American Hammer (x10 4ct)
  • Leg raises (x10 4ct)
  • LBCs (x10 4ct)
  • Hell touches (x10 4ct)
  • Crunchy Frog (x10 4ct)
  • 100s (x10 4ct)
  • 30 second rest. Then repeat. We completed 3 sets this morning!

Mosey down the path for some DORAs:

  • 100 merkins
  • 200 Cataline Wine Mixers
  • 300 single leg squats

Mosey to the sun sphere- then ALL OUT back to the flag.

COUNT-OFF & NAME-O-RAMA
Drive-Thru, Abort, G-6, Ariel, Secret Shower, Wedding Singer, Fixer Upper, Red Writer, FNG Cascade, Frizzles
CIRCLE OF TRUST/BOM:
Outsourced the Word to the sixth man Fixer Upper who shared about feeling a lack of motivation lately. We were encouraged by his resilience in desiring to provide for his family in the midst of this season.
MOLESKIN:
Learn from us- in a DORA format, 200 CWMs is a bit ambitious- especially on the concrete… Wedding Singer was picking gravel out of his elbows on his way back to the car.

Dora’s Rock Garden

THE SCENE: Hot and humid at 55 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, calf stretches, baby arm circles, cherry picker
THA-THANG:
Mosey down under the amphitheater and up towards the first bridge.

Last week at Asylum I learned about a circle burp- introduced it to the Big Ballers this morning:

Pax to the left of YHC begins with one burpee while everyone else is performing merkins. The burpee is then passed all the way around the circle. Once back to the beginning, burpees increase to 2. Repeat until everyone completes the round of 5 burpees. Pax switched from merkins to squats to diamond merkins to standing lunges.

Mosey down to the second creek greenway parking lot for a circle of pain: monkey humper.

Mosey to S7- prime for tailgating and prime for some makeshift CMUs with the large rock garden available.

Dora 123- partner up and complete 100 merkins, 200 LBC, 300 squats. To spice it up, each team has a rock they have selected from the rock garden. While the first partner is completing reps of the exercise, the other partner is completing a lap around the parking lot while carrying the selected rock

Mosey back up to the bridge over Cumberland for a quick ab circuit:

  • 10x Freddy Mercury
  • 10x Freddy Mercury reverse
  • 10x Crunchy frog
  • 10x Flutter kicks
  • 10x BBSU
  • 10x American Hammer

Mosey back down under the amphitheater. Just passed the Clinch bridge, go all out back to the flag.

COUNT-OFF & NAME-O-RAMA
Amazon, Magic Mic, Abort, Drive Thru, G-6, Air Gretzky, Postman, Frizzles (QIC)
CIRCLE OF TRUST/BOM:
Matthew 14- Jesus is exhausted and sorrowful when he finds out John the Baptist has been killed. He tries to withdraw but the crowds find him. Though facing the full range of human emotion he chooses to treat the crowd with compassion and performs the miracle of the feeding of the 5,000.

We often will face similar moments. People needing compassion and support even in moments when we feel completely poured out and unequipped. In those moments we can rely on Jesus. He knows, He challenges and He provides.

Proctasti-Nation

THE SCENE: A balmy 40 degrees with light rain. No snow in sight.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSH to get the blood going. Imperial walkers. Calf stretch. Cherry pickers. SSH.
THA-THANG:

Burpee squat ladder: start with 1 burpee and 1 squat. Increase to 2 burpees and 2 squats, keep going until Q calls time. See how high you can climb.

11’s:    Merkin and Bonnie Blair

11’s:    Carolina Dry Dock and V up Rollup

4 Corners: Complete each of these exercises at every corner. Wait for all pax to finish the exercises before moving to the next corner:

  • 2 ct. Mountain climber (15)
  • Merkin (15)
  • BBSU (15)
  • Squat (15)

MARY:
Keep the legs up for the following:

  • Freddy Mercury (15)
  • Heels to heaven (10)
  • Flutter Kicks (10)
  • Hello Dolly (10)

Then some easy WW2 situps and American Hammer to finish it off.

COUNT-OFF & NAME-O-RAMA
Frizzles QIC, G-6 (respect x3), Magic Mic, Huffy (respect), Air Gretzky, Bunyons
CIRCLE OF TRUST/BOM:
I am a professional procrastinator- so I issued a challenge to name anything in your life you have been avoiding, write out why you have been avoiding it and then create some actionable steps towards tackling it.