F3 Knoxville

Author: Rainbow

After the Rain

THE SCENE: The rain moved out but left us a bit steamy.  around 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on the 4ct, 5 penalty burpees, 10 4ct plank jacks, 10 tempo merkins, 10 4ct imperial walkers, then over to curb for 10 Rocky Balboa’s jog to the other end for 10 more then mosey to get a rock.
THA-THANG:
Mosey to get a rock and circle up around the flag pole for an EMOM of Curls, OH press, Triceps, and Squats.  Performed that 2 times then put rocks back and went on the mosey.

Mosey to lower parking lot for the burpee box.  4 corners starting with 10 burpees in corner 1, 9 in corner 2, and so on.  Once finished we hit the pavilion for some 11’s of 4ct LBC’s and Box jumps at the cloud.  Called mercy on that and finished up with 2 rounds of 25 4ct hello dolly’s, and 25 4ct freddie mercury

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Phillippians 4:6-7…repeat BOM from last Tuesday.

Be Anxious about Nothing

THE SCENE: Temps in the 60’s…felt good at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct, Some Wayne Dunn’s, 10 tempo merkins, 10 4ct plank jacks, 10 tie fighters each leg, 10 windmills and a lap around the lot
THA-THANG:
Started in the parking lot with a partner workout.  Partner 1 performed the exercise while partner 2 ran a suicide.  We cycled through the list of exercises two times.  Exercises were as follows:

  • Merkins
  • Flutter Kicks
  • Man Makers
  • SS Hops
  • V Ups

All AMRAP on the rep count. Then we mosey’d to overlook for a trip around the bases with 10 reps of Lunges, Squats, Bobby Hurley’s, and Calf raises.

When finished we did some Freddie Mercury’s and Hello Dolly’s on the porch of the Asylum then mosey’d back to AO

MARY:
Had enough time to cash out with some ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:6-7.

The Late Package

THE SCENE: Don’t remember because this is a week late but we looked sweaty in the photo
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 ssh on 4ct, cherry pickers, this and that, and some Michael Phelps
THA-THANG:
Started in the parking lot with 4 corners of Burpees.  Corner #1 10 burpees, corner #2 9 burpees, corner #3 8 and so on until completion.  55 burpees total.

Mosey to pavilion for an ab 2 round circuit of 25 flutters, lbc, freddie mercury, hello dolly…all single count

Mosey to circus maximus.  Sprint the sides and walk the ends.  6 sprints in total

Mosey to cardiac for a bernie up with 5 squats at bottom, first bend, second bend, and top

 

 

MARY:
Headed to the ATM for some cash
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

June 9th marked the 6 year anniversary of my father’s passing.  The guys helped me honor him and we read Deuteronomy 6:5-8 and talked about being a witness to our children.

MURPH

THE SCENE: Just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 25 SSH on 4ct, Tie Fighters R and L x12, 4ct Plank Jacks x12, Tempo Merkins x10, and 10 Windmills
THA-THANG:
Mosey’d to the cloud for our modified MURPH

  • 8 LAPS AROUND BOTH PARKING LOTS
  • 100 Pull ups on swings or Table Rows
  • 200 Merkins
  • 300 Squats

Called off the dogs at 6:05 and we mosey’d to little everest for a quick partner workout.  Partner one performed 20 4ct LBC while partner 2 Bernie’s up hill.  When partner one completes LBCs he runs to other partner.  Both finish running hill to the top.  Rinse and repeated.

MARY:
Had enough time for 20 4ct Hello Dolly’s and 10 4ct flutters
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke about a true HIM:  Second Lieutenant Harry Butters, Jr., killed in action at the Battle of the Somme, was the first American citizen to die during World War I.

Are You on Q?

THE SCENE: Not raining, to slightly raining, to raining real hard
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Just a bit of light stretching.  Decided to get moseying while it was dry
THA-THANG:
Mosey’d to open chapel for 20 merkins, 20 4ct LBC, 20 squats

Mosey’d to back up pavilion by lily pad.  Same exercises but we added 20 dips

Took the long mosey on the on the trail back to the original pavilion.  Finished out same exercises there.

Snag took over and we did 15 table rows, 20 step ups, 20 4ct flutters, wall sit, and a mosey around the building.  Did that 4 times.

Closed out with a Matlock Ab circuit.

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Just mentioned prayer requests and prayed it out.

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