F3 Knoxville

Author: Rainbow

The Ole Barkley Loop

THE SCENE: Mid 30’s.  Not too bad but ready to get a bit warmer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 20 SSH on 4ct, a little coach Wayne Dunn, 10 4ct Tie Fighters each side, 10 Imperial Squat walkers, 10 4ct mountain climbers, and some tempo merkins
THA-THANG:
Mosey up to the overlook for a Barkley trail circuit.  Stop Sign, Top of the Hill behind the Asylum, other stop sign, and coliseum.  At each stop preform 20

  • Merkins
  • 4ct LBC
  • C Dry Docks
  • Jump Squats

MARY:
Just enough time for a few Freddie Mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Referenced “The Things They Carried” by Tim O’Brien and related it to the things we carry as men.  The things we hang onto that we need to lay at God’s feet.  Matthew 11:28-30
MOLESKIN:

ANNOUNCEMENTS:

The Fab Four

THE SCENE: Not bad at all.  About 45 degrees give or take at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 20 SSH on 4ct, Baby arm circles x10 front and back, a bit of ole fashioned stretching, some Imperial Walkers x10, and a quick lap around the parking lot
THA-THANG:
11’s with CMU’S in the parking lot with Curls on one end Thrusters on the other.  Carry CMU back and forth.  Once done with 11’s we completed 50 reps of 4ct flutters and weighted squats.

When completed, partnered up for: Partner 1 does farmer carry down and back while partner 2 does AMRAP LBC’S. Rinsed and repeated that.

Then to pavilion for a 6 minute EMOM of table rows, dips, LBCs, wall sit, and side straddle hops

then 7 minute Ab EMOM of dollys, flutters, LBC, BIG BOYS, gas pumpers, and right and left side crunch

MARY:
She didn’t show up.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about the importance of what we do as men and being there for eachother.  Reaching out to those men around us and leading them.
MOLESKIN:

ANNOUNCEMENTS:

Little Captain

THE SCENE:  Pretty morning.  Around 39 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 4ct ssh , 12 baby arm circles front and back, 10 dive bombers, 12 imperial walkers and 2 laps
THA-THANG:
4 Cones:

Flagpole at the pavilion

Bottom of Baby Everest

Heading up Dragons Tail

Bend heading towards the cloud

Perform 10 diamond Merkins at cone one, 10 4ct LBC at cone 2, 10 man makers at cone 3, and 10 4ct Hello Dolly’s at 4.  Rinse and repeat 4 times

Mosey to flagpole for session of 10 merkins, 10 4ct flutters, then 9 merkins 9 4ct flutters…all the way to 5 merkins and 5 4ct flutters.  Then we went back up 6 reps, 7 reps…up to 10

then to bleachers:

step ups on bleachers with 1 squat at every step on the way up and on the way down.  Then 5 jump squats at the bottom.  Rinse and repeat 5 times

MARY:
20 4 count hello dolly’s and 20 4ct freddy mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We tend to look at the big picture too much.  All God is asking us to do is today.  Do what he has asked us to do today in the moment.  When we are faithful and do that, we string them together and we end up where he desires.  Lamentations 3:22-23
MOLESKIN:

ANNOUNCEMENTS:

The Saint Francis

THE SCENE: Cool around 44 degrees but spring was in the air!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 4ct SSH, 10 Tempo Merkins, 12 4ct Mountain Climbers, 12 4ct Freddie Mercury, Stretch it out and Rocky Balboa’s (20 on 4ct)
THA-THANG:
Thang 1 in the main parking lot (Merkins and Suicides)

  • 20 Merkins 1 Suicide
  • 15 Merkins 2 Suicides
  • 10 Merkins 3 Suicides
  • 5 Merkins 4 Suicides

Thang 2 2 Rounds (10 Reps then 5 Reps) of 4 Corners

Corner 1 perform:

10 Burpees, 10 Jump Squats, 10 Carolina DD, and 10 Big Boys

Corner 2 Drop the first exercise, and so on

Rinse and repeat for round 2 but drop reps to 5

Thang 3

2 Rounds at Cloud of 15 dips and 15 table rows then…

Thang 4

2 Trips around the pavilion: Bear Crawl sides and lunge ends

Up to the AO parking lot for 12 4ct flutters at all 4 corners

 

MARY:
Cashed out with some ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Prayer by Saint Francis

Lord make Me an instrument of Your peace
Where there is hatred let me sow love.
Where there is injury, pardon.
Where there is doubt, faith.
Where there is despair, hope.
Where there is darkness, light.
Where there is sadness joy.
O Divine master grant that I may
Not so much seek to be consoled as to console
To be understood, as to understand.
To be loved. as to love
For it’s in giving that we receive
And it’s in pardoning that we are pardoned
And it’s in dying that we are born…
To eternal life.

MOLESKIN:

ANNOUNCEMENTS:

Love on Display

THE SCENE: Chilly…28 degrees at circle up
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA:
30 SSH on 4ct, 10 4ct Oh Yeah’s Right and Left, 12 4ct Tie Fighters R and L, 10 4ct Pickle Pounders, 10 Tempo Merkins, and 20 Rocky Balboa’s at the curb
THA-THANG:
Partner up (Dora’s) for 200 Combined reps

  • Merkins
  • LBCs
  • Squats
  • Carolina DDs

Partner 1 performs rep count exercise while partner 2 goes to end of parking lot and back.

When done, we mosey’d to the crosswalk at the lower parking lot for a Route 66 (4ct Pickle Pounders)

Then partnered back up at the base of baby Everest for AMRAP of Monkey Humpers at the bottom while partner 2 runs up and back.  Each partner completed 3 trips.

MARY:
Had time for a few Freddy Mercury’s in Kentucky’s honor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Today’s Emphasis was on Love and what Christ has called us to do

John 15:12 and 1 Corinthians 13:4