F3 Knoxville

Author: Judge Judy

Crawl Run Fun

THE SCENE: Foggy, low 60s
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, Good Mornings, Tempo Merkins, Tempo Squats, Jumping Flamingos
THA-THANG:

  • Parking Lot:  10 yard crawls with ascending exercise at each end: Round 1) Bear Crawl to curb, 1 Merkin, Crawl Bear back to start, 2 Merkins.  Rinse and Repeat up to 5 Merkins.  Round 2) Same concept with Lunge/Squats. Round 3) Alligator Crawl/Werkins.  Round 4) Frog Jumps/Monkey Humpers.
  • New Building:  Exercises and Reps written on 15 light poles going around the building.  Run to first pole, perform the exercise, Run lap around building.  Repeat at each pole: exercise, then lap around the building. Exercises at poles – Merkins x40, Squats x50, Plank Jacks x50, Werkins x40, BBS x30, Iron Mikes x30, Shoulder Taps x50, Box Jumps x30, Derkins x30, Dips x30, SSH x100, and a few others.  Most completed 9 or 10 out of 15 poles with over 2 miles of running.

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
8 Strong
CIRCLE OF TRUST/BOM:
There is a God and you are not Him.
MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A

Charles Bronson’s BLIMP

THE SCENE: Foggy
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, LBACF, LBACB, OHCs, Tempo Merkins, Tempo Squats, Jumping Flamingos across the Parking Lot
THA-THANG:

  • Parking Lot:  10 yard crawls with ascending exercise at each end: Round 1) Bear Crawl to curb, 1 Merkin, Craw Bear back to start, 2 Merkins.  Rinse and Repeat up to 5 Merkins.  Round 2) Same concept with Lunge/Squats.
  • Soccer Field: Charles Bronson – 50 Reps of a called Exercise, Run 90 yards, Bear Crawl 10 yards, Run back to start.  Rinse and Repeat.  Exercises: Merkins, Squats, Flutters, and SSH.
  • Concrete Bleachers: Grinder.  One partner does step ups while other runs along walking path and across bridge.  The runner encountered three stations along the run: 15 Merkins, 10 Squats, 5 Burpees before returning to relieve stepping partner.  Switch, Rinse and Repeat for total of two rounds each.
  • Concrete Bleachers: Calf Way to Heaven – Perform called number of Calf Raises, box jump to next bleacher seat, repeat for total of 4 rounds.  We did a total of 12 rounds – 1 Round with 10 reps, another with 15, another with 20.
  • Soccer Field: Hidenberg BLIMPS – 4 Corners, called exercise with reps at each.  Round 1) 10 Burpees at every corner, Round 2) 20 Lunges at every corner.

MARY:
Plank for 1 minute.
COUNT-OFF & NAME-O-RAMA
8 Strong
CIRCLE OF TRUST/BOM:
Work with all of your heart as if you are working for the Lord.  Colossians 3:23
MOLESKIN:
We had a visitor from Woodstock, GA.
ANNOUNCEMENTS:
N/A

 

Labor Pains

THE SCENE: Nice
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
4 Corners – 5,10,15,20 (Merkins, Squats, Mountain Climbers, SSH)

THA-THANG:
Mosey to Big Parking Lot.  Perform 50 reps of the indicated exercise, Run 100 yrds, Bear Crawl 15 yrds, Run back to Start.  Repeat with next exercise.  (Exercises: Merkins, Squats, Flutters)

Mosey over to courtyard.  One Partner performs Step-ups on the wall while other Partner Runs the Oval and performs exercises at cones (Cone 1-20 Merkins, Cone 2-20 Squats, Cone 3-20 Flutters). Each Partner did 2 rounds.

MARY:
Various forms of the Plank for 3-4 minutes without rest.

COUNT-OFF & NAME-O-RAMA
10 Strong, including 1 FNG

CIRCLE OF TRUST/BOM:

“Until a person trusts Christ their worldview is fragmented and warped.  Christ is the only way to a renewed mind. When you know God in Christ you see God for who He is, yourself for who you are, and the world for what it really is.  Knowledge of ultimate truth begins with Christ.” – Grant Castleberry, former Marine and now Pastor

MOLESKIN:
Great Coffeeteria after.

ANNOUNCEMENTS:
HH

Quarter Pounder in Paradise

THE SCENE: Humid
F3 WELCOME & DISCLAIMER ✔
WARM-O-RAMA:
Cherry Pickers, Windmills, Tempo Squats, Tempo Merkins
THA-THANG:
Mosey to Soccer Field:  Perform 2 Rounds of The Quarter Pounder: Run 25 yards and do 25 Merkins before running back to start.  Repeat at 50 yards, 75 yards and 100 yards with 50 Squats, 75 Mountain Climbers, and 100 SSH.

Mosey to Bleachers for EMOM:  10 Box Jumps, 10 Derkins, 10 Derkin Plank Janks.  Did about 10 rounds or so with a slight mod midway (changed to 5 jumps).

Mosey to Playground:  Seabiscuit Style Grinder with 5 pullups, 10 Merkins, and 15 BBS before running 1 Lap around the adjacent soccer field.  Repeat with 2 Laps, then 3 Laps, etc.

MARY:
Did some Dealer’s Choice at the first soccer field while picking up cones.

COUNT-OFF & NAME-O-RAMA
5 Strong

CIRCLE OF TRUST/BOM:
God First, Life Second.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill

IT’S RAINING FNGs

THE SCENE: A tad humid but not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
LBACF (x20), LBACB (x20), OHC (x20), Windmills (x10), Tempo Squats (x10), Tempo Merkin (x10) (All IC)
THA-THANG:
Mosey to large parking lot. Traverse entire parking lot by Bear Crawl and/or Walking Lunge, rotating at each parking stall.

Partner Up for a Partner Set of 100 Merkins – Both Partners in plank for entire set.  One partner performs 10 Merkins while other planks, rotating until 100 reps is reached.

Mosey to inner courtyard brick wall.  Two Rounds of Aiken Legs: (20 Squats, 20 Wall Jumps, 20 Lunges, 20 Iron Mikes)

Mosey to Coupon Pile – 30 Curls, 30 Tricep Extensions, 20 Curls, 20 Tricep Extensions……conclude with 10 Blockees

MARY:
Flutters (x15), Pickle Pounders (x15), LBCs (x20), Plank for 45 sec
COUNT-OFF & NAME-O-RAMA
15 Strong
CIRCLE OF TRUST/BOM:
Micah 7:18 – God is eager to forgive.  We should imitate Him in this regard.
MOLESKIN:
4 FNGs
ANNOUNCEMENTS:
Praise for Butter-knife’s Wife and her new job.