F3 Knoxville

Author: Pinocchio

Burp-a-cide

THE SCENE: 43 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 1 minute plank
  • Jog a lap

THA-THANG:
Do the exercise, then run a suicide with the 3 cones between each one. First cone = 1 burpee, second cone = 2 burpees, third cone = 3 burpees.

  • CMU OH Press x 50
  • CMU Goblet Squat x 50
  • Merkins x 50
  • CMU Curls x 50
  • CMU Crunches x 30
  • CMU Plank Step-up x 30

Once the round is finished, complete 29 burpees and restart

MARY:
Finish off with another 1 minute plank
COUNT-OFF & NAME-O-RAMA
10 killed it
CIRCLE OF TRUST/BOM:

From Mere Christianity – “Everyone thinks forgiveness is a lovely idea until he has something to forgive.”

It’s always preached to forgive those around you, which I think everyone can always agree is easier said than done. I struggle with forgiveness in specific areas of my life that I have been working on for years. I wanted to challenge everyone to focus on forgiveness in their lives. Whether you’re at a point where you can do it or not, at least make progress.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Just 80

THE SCENE: 70 and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Arm circles x10 IC
  • Cherry Pickers x8 IC

THA-THANG:
Jog over to the oval office. 4 cones were spread out around the track. Do 80 reps at each cone, and then run another lap around the track when complete. Start over with 60 reps, then 40, 20, etc. Exercises are:

  • Merkins
  • Squats
  • LBC’s
  • Heel Touches

MARY:
No time for Mary!
COUNT-OFF & NAME-O-RAMA
4 PAX to do exercise
CIRCLE OF TRUST/BOM:

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Vacation Goo Gone

THE SCENE: 70ish and a little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20 IC
  • Arm circles x10ea IC
  • Cherry Pickers x8 IC

THA-THANG:
Run over to the track, do 12-to-1 with two exercises. Each exercise is done at the top of the turns of the track.

Exercises were Burpees and the new Bobby Twirley. Just like a Bobby Hurley except instead of touching both hands to the ground in front of you, you do one in front and one behind. Alternate which is in front and which is in back each time. Forces you to use your legs to squat down rather than the back bend nonsense!

12 Burpees in one turn, 12 Bobby twirleys at the next turn. Then 11 on each, 10 on each, etc..

MARY:

  • Merkins x20 OYO
  • BBS x20 OYO
  • Flutter kicks x20 IC

Repeat two times

COUNT-OFF & NAME-O-RAMA
Just 3 this morning to get it done
CIRCLE OF TRUST/BOM:
Had to make this last minute. I just got back from a vacation of eating/drinking garbage for 5 days. I couldn’t wait to get back out and start sweating and wearing myself out again. Thankful for the PAX of F3 for creating such an awesome workout environment that makes me want to get out and exercise and push myself. I would have never done that 5 years ago.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Long Tall Dora

THE SCENE: Hot and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Cherry Pickers x8 IC
  • THA-THANG:
    Classic Dora.. just a little longer. When doing an exercise involving a CMU, partner runs to tree and does 20 SSH. If the exercise does not involve a CMU, the movement is to farmer carry CMU’s to the cone and back. Exercises alternate between using a CMU and doing without.
  • 50 Burpees
  • 50 On-the-shelf (each side) – CMU
  • 100 Merkins
  • 100 Thrusters – CMU
  • 150 Peter Parkers (2ct)
  • 150 Dead Lifts – CMU
  • 200 BBS
  • 200 OH Press – CMU
  • 250 Squats
  • 250 Curls – CMU
  • 300 OH Claps (2ct)
  • 300 Calf Raises – CMU

This would’ve been better suited for an hour long Saturday workout, we needed more time!

MARY:

  • 20 x LBC’s
  • Cash out with merkins until time

COUNT-OFF & NAME-O-RAMA
4 men and a 2.0!
CIRCLE OF TRUST/BOM:

Everyone has heard the term “you always make time for what’s most important to you”. It’s true, wherever your priorities lie, you will find the time to make it happen. Pay close attention to what has become those priorities in your life and if they align with what truly should be important to you.

“For where your treasure is, there your heart will be also”  –  Matthew 6:21

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Beasiscuit

THE SCENE: Chilly with a little drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Just a quick 10 SSH cause Moses had to start the mumblechatter right off the bat
THA-THANG:
Jog over to the track to do an opposite version of the seabiscuit.

The 3 exercises were Merkins, Flutter Kicks (2ct), and Squats. Instead of increasing the number of laps to run between each round of exercises… you keep the lap the same but increase the number of reps

  • Round 1 – 10 merkins, 20 flutter kicks (2ct), 30 Squats —-> Run a lap
  • Round 2 – 20 merkins, 30 flutter kicks (2ct), 40 Squats —-> Run a lap
  • Round 3 – 30 merkins, 40 flutter kicks (2ct), 50 Squats —-> Run a lap
  • Round 4 – 40 merkins, 50 flutter kicks (2ct), 60 Squats —-> Run a lap
  • Then work your way back down for the rest of the rounds

MARY:

  • Hello Dolly x15 IC
  • V-ups x15 IC
  • Situps x15 OYO
  • Protractors

COUNT-OFF & NAME-O-RAMA
4 PAX
CIRCLE OF TRUST/BOM:
“True humility is not thinking less of yourself; it is thinking of yourself less”
MOLESKIN:
Don’t be that guy that hoards gas!
ANNOUNCEMENTS: