F3 Knoxville

Author: Judge Judy

Blockee Dogs Hang’n by the Totem Pole

THE SCENE: Not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, Temp Merkins, Tempo Squats, LBACF, LBACB, SSH
THA-THANG:

  • Grab a CMU from the pile.  Descending Blockee Sets – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Mosey North to Light Poles.  Totem Pole: 10 8ct Body Builders, 9 Iron Mikes, 8 Elbow Planks, 7 Double Burpees, 6 Jump Squats, 5 Shoulder Taps, 4 Round the Clock Merkins, 3 Monkey Humpers, 2 BBS, 1 CDD
    • Perform all exercises with indicated reps.  After each round, Mosey to where road splits and back, repeating the exercises again but marking off the top exercise every time you return.

MARY:
Planked for the remainder of time – 3 minutes
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
Be the man who brings a peaceful presence into the room.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Sign up to Q!

GARBAGE TOTEM POLE

THE SCENE: Humid

F3 WELCOME & DISCLAIMER✔

WARM-O-RAMA:
Cherry Pickers, Windmills, Good Mornings, Temp Merkins, Tempo Squats, SSH

THA-THANG:
Line up on the curb.  10 Merkins, run to other side, 9 Merkins, run to other side, 8 Merkins…..down to 1. (Repeat with Squats – 10, run, 9, run, 8, run…..down to 1)

Mosey to upper back alley behind Maple Street.  Totel Pole time! Perform the below exercises in order.  Once complete, run to the Garbage Dumpsters at the end of the alley and back, repeating the exercises with the top exercise eliminated every time you return from the run:

  • 10 Body Builders
  • 9 Iron Mikes
  • 8 Double Burpees
  • 7 Elbow Planks
  • 6 Squat Jumps
  • 5 Shoulder Taps
  • 4 Round the Clock Merkins
  • 3 Monkey Humpers
  • 2 Donkey Kicks
  • 1 Werkin

MARY:
Freddy Mercury, Plank for 1:30.

COUNT-OFF & NAME-O-RAMA
15 Strong, including 5 Rushers

CIRCLE OF TRUST/BOM:
Luke 18: The Parable of the Pharisee and the Tax Collector:

Fruit of self-righteousness:  “God, I thank You that I am not like other men.”

Fruit of Godly righteousness: ”God, have mercy on me, a sinner!”

MOLESKIN:
N/A

ANNOUNCEMENTS:
CSAUP coming up.

WHAT’S IN A NAME?

THE SCENE: Humid
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, LBACF, LBACB, Tempo Merkins, LBCs, Tempo Squats
THA-THANG:
Mosey to MRSA field Sideline.

  • 17 Prisoner Squats, Recovery Run (RR) to other side and back
  • 100 High Knees, RR
  • 17 Werkins, RR
  • 120 Flutter Kicks, RR
  • 17 Star Crunches, RR
  • 130 Mountain Climbers, RR
  • 17 CDDs, RR
  • 140 SSH, RR
  • 17 Iron Mikes, RR
  • 10 BBS, RR
  • 7 Burpees, RR

Mosey to Stadium Concrete Bleachers: EMOM – 5 Box Jumps, 10 Squats, 10 Merkins (Rinse and Repeat for 10 Rounds)

Mosey to Playground: EMOM – 5 Pull-ups, 10 Dips, 10 Iron Mikes (Rinse and Repeat for 10 Rounds)

Mosey back to MRSA Field – Four Cones set up like a baseball diamond.  PAX line up in Plank while one PAX runs around the “bases” and performs exercises while PAX remain in plank. One time through the “lineup.” Lineup had to modify after a few runners to switching between Plank and Al Gore each time the runner reached a different base.

MARY:
Box Cutters, Flutter Kicks, LBCs
COUNT-OFF & NAME-O-RAMA
6 Strong
CIRCLE OF TRUST/BOM:
God has many names in the Bible but “Sky Q” and “Big Man Upstairs” aren’t in that list.  Despite popular culture, nowhere in the Bible is God described as Santa Claus or the like.  Be careful with giving God names.  When we refer to God with names like these, there is a tendency to dumb Him down and make Him easier to sin against.  Proverbs 1:7 states the beginning of wisdom is the fear of the Lord. That “fear” includes a zealous reverence for His name.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Off the Chain coming up.

JUCO MEMORIAL DAY MURPH

THE SCENE: Super Nice
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Tempo Merkins, Tempo Squats
THA-THANG:
The Murph

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:
Ecclesiastes 7:2 – Be thankful and always assessing your relationship with the Lord.  There is more wisdom to be gained from a funeral than a party.  Eternity matters.
MOLESKIN:
N/A
ANNOUNCEMENTS:
None.

The Truck Stop Four Horsemen

THE SCENE: 50’s and a tad misty
F3 WELCOME & DISCLAIMER👌
WARM-O-RAMA:
Cherry Pickers, Windmills, Tempo Merkins, Tempo Squats, SSH
THA-THANG:
Mosey to Light Poles.  Rotate between Merkins and Squats at each pole, as the group makes it’s way around to the east-side soccer field, increasing reps at each stop. (Ex. Pole 1 – 1 Merkin, Pole 2 – 2 Squats, Pole 3 – 3 Merkins, etc.).  We finished at Pole 16.

Mosey to Soccer Field.  Perform the Seabiscuit: 10 Burpees, 20 Merkins, 30 Squats, Run a Lap.  Repeat, Run 2 Laps.  Repeat, Run 3 Laps.  Repeat, Run 4 Laps.  Repeat, Run 3 Laps.  Repeat, Run 2 Laps, Repeat, Run 1 Lap.  Fastest completed the round with 4 Laps.

Mosey to bridge for some Indian Run-Style Wall-sits.  PAX sit along the wall of the bridge.  Last in line bear crawls or lunges to front while the others remain in a wall sit.  Rotate as the group makes its way across the bridge.

MARY:
1 Minute of Flutter Kicks

COUNT-OFF & NAME-O-RAMA
4 Strong, including a visitor from F3 Raleigh – On Guard

CIRCLE OF TRUST/BOM:
Live well.  Aim to use your life to make the biggest impact on others and the world around you that you possibly can.

MOLESKIN:
Mayberry pulled a Starsky and showed up to Coffeeteria.

ANNOUNCEMENTS:
Donations