F3 Knoxville

Author: La-Z-Boy

You know how to count to eleven, right?

Scene – 26deg Cold and Gloomy (Shorts weather for some)

F3 Welcome & Disclaimer

Warm-o-Rama:
2 Laps around the outhouse
25 X SSH IC
5 X 2 X BA CIR FWD/BACK IC
OYO BigAuntThelma
15 x Tempo Merk IC

The THANG:
Mosey to Baby-Everest
You know what 11’s are, right?
Burpees at the Top
4 Count Rock Climbers at the bottom

Mosey to the Parking Lot above…find a partner!
Wheelbarrow Derkins
Wheelbarrow w/ partner to each line and perform 5 derkins
Switch w/ partner
Rinse and Repeat-o

Mosey to the Pavi-lawn
You know what 11’s are, right?
Dips & LBC’s

Back to the AO for Dealer’s choice Mary
Mayberry – American Hammers
Frosty – BBS
Ratchet – Boat/Canoe

Count off and Name-O-Rama

BOM:
We were challenged by Mayberry on his last BOM to put ourselves 3rd. God, Friends/Family, and then us. 2 Things we can do to make small steps towards that are: 1. Carve out the first 5 minutes of your day to be with the Sky-Q. Ask God, What is it that you would have me do for you today? 2. Be present in the moment. Be in the conversation and not lost in your own thoughts.

Moleskin:
This was a challenging workout for me to lead. My comfort zone lies in lifting CMU’s! I wanted to lead a workout beyond my capacity. With the support of the PAX we managed to get some pretty good work in and complete on time. Our thoughts and prayers are with the PAX that couldn’t be with us today.

Sled Full-of-Bricks

The Scene: 62 and Windy

F3 Welcome and Disclaimer

WARM-O-RAMA:

25 x IC SSH

9 x IC BigA Cir Fwd 10 Back

10xIC BabyA Cir Fwd/Back

Arms Out

15 x IC Toy Soldiers

15 x IC Tempo Squat

10 x IC Tempo Merkin

15 x IC Imperial Walkers

The THANG:

Hustle to the CMU Wagon and unload the bricks for fun

Mosey to the Hockey Rink

Stations –

  1. 5 Caterpillar Tap outs
  2. 10 Static Lunge & Curl (CMU)
  3. 15 Bobby Brick Hurley’s (CMU)
  4. 20 Brick Row’s (CMU)
  5. 25 American Hammer – Single Count

Mosey to the Gate

  1. 30 Squats

Rinse and Repeat til the Bell

COT:

Dealer’s Choice ABS

Toto- Hello Dolly’s

Mayberry – Pickle Pounders

Ratchet – Side bend sit-ups “Denise Austin” style

Rocky Tops/Heartbreakers (Name TBD) to finish out the final minutes

BOM:

Shared my Testimony with the PAX. “No one after lighting a lamp covers it up with a jar or puts it under a bed, but puts it on a stand, so that those who enter may see the light. Luke 8:16

Walking in faith can be scary at times, but it is through faith where we will grow and become the HIM’s we were meant to be through the Sky-Q.

Moleskin: We’re still missing the shovel flag, Frosty? We woke up to a beautiful Florida this morning, oddly warm and windy. We finished up right before the downpour. P-Nut was lobbying for a 25 minute show, but we ran over and used every minute. The Bobby Brick Hurley’s were a real crowd please’r and we found the bricks a new home. Nobody walked out with any injuries that they didn’t walk in with, so that’s good. Great day to be a part of this PAX.

Cindy Visits the Dog Pound

THE SCENE
81 and Light Storm

Welcome and Disclaimer

THE THANG
COP
With arms extended at shoulder level:
Rockettes x 15 IC
Side Lunges x 20 IC
Copperhead Squats x15 IC
Big Arm Cir FWD & BWD x10 IC

Mosey up the Great Hill, Hook a right and head to the Pavilion.

As soon as we got there Cindy (in all her glory) was waiting to meet us and meet us she did!

Cindy
20 minute AMRAP
5 Pull-ups
10 Merkins
15 Air Squats

3 Sets of 25 Picnic Table Dips OYO

Recovery Indian Mosey back to the AO

Ratchet led us through a Dog# favorite “Shoulder Blasters” with a new set!

Abs
BoxCutters (Woodshack)
LBC’s

COT
Number off and Name-A-Rama

BOM
Perspective. It’s one of the most valuable things we can earn! Live in EVERY moment. This can only happen if we REJECT PASSIVITY!

MOLESKIN
You’ll never forget your first date with Cindy. She’s a great test to see where you are physically. And just like anything of value in this world, you get out what you put in. The PAX really pushed themselves today and earned their sweat! And Yes, we work out in the rain!

Blockorama

THE SCENE
60 and sprinkles

Welcome and Disclaimer

THE THANG
COP
Big Arm Circles FWD IC x 15 & Backwards
Cherry Pickers IC x 15
Imperial Walkers IC x15
SSH IC x 25

2 Laps to the bathroom and into the cage (mc about what 3/4 speed really is)

Blockorama in the Cage
Everybody grabbed their CMU – a couple of custom tape jobs in the mix

4 Rounds of:
CMU – Good Morning Sunrise Squats -1 min (Renamed Domo Omo Gato Squato – Thanks Junk!)
CMU – Block Rows – 1 min
CMU – Quarter Lunge Press – 1 min switch legs @ 30 sec
Merkins OYO x 25
Bobby Hurley OYO x 25

(Audibled 4th round for 10 reps ea exercise)

3 Rounds of:
CMU – Colt 45’s – OYO
HiLo’s OYO x 10

1 Round of:
Blocktanamo

Abs
6 Min MARY – Dealer Choice
BOM
Forgiveness. We can give it, but we can’t truly receive it unless we ask for it.

MOLESKIN
The PAX did great with the CMU workout. Not a lot of running in a La-Z-Boy planned workout! Colt 45’s left us all with trembling arms and HiLo’s inflicted some court burn on our elbows to remember the VQ by. Great day to get better together!!