F3 Knoxville

Author: Taco

Cards on Crumpet

  • THE SCENE: Hot and muggy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSHx15
  • Windmills
  • Tempo Squats
  • Tempo Merkins
  • THA-THANG:
    Mosey to Mt. Crumpet with a CMU
  • Deck of Cards: Burpies, Thrusters, WW2 Sit Ups, Monkey Humpers
  • Cards 2-7:Run halfway up Crumpet and do that number of Merkins
  • 8-10 and facecards: 10 reps of respective exercises
  • 2 Jokers: Run all the way up Mt Crumpet and do 10 Iron Squats (Iron Mike+squat)
  • (We made it through about 46 cards)

MARY: 

  • Step Through Planks, IC
  • Bridge, Hand to Toe, IC
  • Box Cutters x20
  • LBCs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We are often overwhelmed with the feeling that we need to “win” in life but are repeatedly frustrated with things out of our control (like pandemics and hurricanes).  A verse from one of my favorite songs at church reminds me of the truth: “The Lamb has overcome, the Lamb has overcome. The battle is done and the victory is won. The Lamb has overcome.” Christ has already won the battle for us. He has won the ultimate victory against our ultimate enemy (sin and death)! We are called to trust him and be faithful, not victorious.

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

Rep and Run

  • THE SCENE: Cool and Humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 15 SSH
  • Cherry Pickers
  • 10 Tempo T-Merkins
    THA-THANG:
  • Mosey to Waxjob Hill
    • 7’s with a Burnie up the hill each time: Prison Get-ups at the top, V-ups at the bottom
  • Mosey to the Grinder
  • 6 Sets of 2 exercises, 3×15 reps of each exercise per round, Suicide between each round
    • Set 1: Box Jumps and Over-Block-Merkins
    • Set 2: Leg extensions on the bench and Decline Merkins
    • Set 3: Super Skater Jumps and CMU Overhead press
    • Set 4: WW2 Sit-ups and Incline Merkins
    • Set 5 Water-pumps (15 each leg) and 1 arm CMU Rows on the bench
    • Set 6 Squat Jumps and Dips
  • Extra Time: AMRAP
    • 10 Peter Parker
    • 10 Lunges
    • 10 Merkins
    • 10 Squats
    • 10 BBS
    • Run to Troll bridge, 3 burpies
  • MARY:Ring of Fire: Plank and J-Lo’s
    • Banana and Canoe
    • Flutter Kicks
  • CIRCLE OF TRUST/BOM:
    Ps. 119:105 “Your word is a lamp to my feet and a light to my path.” Over the last several months I have greatly dropped off the amount of time I have spent reading the Word. This is just like walking down a dark path/hallway with a flashlight in my pocket but being to lazy or preoccupied with something else to pull it out and use it to know where to go/what to do. God has given us an incredible privilege and blessing of being able to hear Him speak every day, anytime we want to by giving us his Word. Read it and listen to Him!
  • MOLESKIN:.
    Insert any personal comments, notes, devotion content, etc.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Virtual Dealers Choice:

  • THE SCENE: You’ll need to watch the demonstration video and you’ll need a bench. Thanks to all from the Bomb Shelter who suggested moves for this workout!
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Imperial Squat Walkers x 10 (4ct)
  • Tempo T-Merkins x5 (10 merkins total, rotate to both sides)
  • High Knees 10 yds
  • Butt Kicks 10 yds back

THA-THANG: 4 groups of exercises. Since so many of these are new, do them for the time listed, not reps (watch this video for many demonstrations (https://www.youtube.com/watch?v=7o39NrSwfb8) 

Do each group of exercises twice before moving on the the next one (should take around 20 min), then go back and start over and get as far as you can (repeating each group again) for the next 20 min.

  • Group 1:
  • push-up jack, 45 sec
  • single leg pogo, 30 sec each leg
  • Mtn Climber Semi-circle, 1 minute
  • Predator Jack, 1 minute
  • Group 2
  • Burpees (45 sec)
  • Long jump, hop back, 45 sec
  • Face melter (on a bench), 1 minute
  • Star Jumps, 1 minute
  • Group 3
  • Quad push-up, 45 sec.
  • Box jump squat, 45 sec.
  • Shoulder, hip, knee, toe tap, 1 minute
  • Chop of your choice (rotational, low rotational, diagonal, slam, halo slams) (0:47 on the video)
  • Group 4
  • Hand release merkins, 45 sec.
  • Super Skater Jumps, 45 sec.
  • Inch worms (in place, inch out and back)
  • Fast Feet

Go back to the top and do the whole thing again (or until you get to time)

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Keep encouraging each other to get after it with these workouts! It has been difficult to keep the same rhythm of working out as when we normally meet but seeing others check in with the virtual name-o-rama has been great accountability for me! Stay safe, stay strong and stay distant.

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

B.O.M.B.S. at the house

THE SCENE: Forecast is 45 and clear. Don’t miss out on that!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Start a 40 minute timer that will include the warm up and B.O.M.B.S.
  • LBAC x 10, forwards and backwards
  • Imperial Squat Walker x 10
  • Body Builders (8ct.) x 5, nice and slow
  • Michael Phelps
  • Jog to a mailbox/tree/landmark that will be your “sprint mark” for the workout and back
    THA-THANG:
  • Do this ladder style: After the B, sprint to your mark (should be about a 10 sec. sprint), alternate between jog back and burnie back. Then do B and O, run; B, O, M and run, and so on… When you finish going up the B.O.M.B.S., keep going and drop the first letter, then the second letter, etc.
  • When the 40 min timer goes off, move on to Mary
  • B: 10 Burpees
  • O: 15 overhead press with CMU
  • M: 10 Angle Grinder Merkins (it’s an 8ct. exercise so you end up doing 20 merkins, look it up on the Exicon)
  • B: 30 Bridge Marching:  https://www.youtube.com/watch?v=mR1CYk0JXM8
  • S: 40 squats
  • If you get up and down the ladder and still have time on your 40 min. timer: do 11s: 10 BBS, run to sprint mark, 1 Carolina Dry Dock, 9 BBS-2 CDD

MARY: 5 minutes

  • 1 Min planks with 5 legs lifts each leg
  • 30 sec side plank, each side, with 5 leg lifts
  • 20 x flutter kicks (4ct)
  • 20 x American Hammer with CMU
  • 20 x Box Cutters
  • Cash out with LBCs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Psalm 46:10 Be still and know that I am God, I will be exalted among the nations, I will be exalted in the earth.

With the extra time we have because of coronavirus related cancelations and shut-downs, I have struggled to not just rush around and find new things to fill my time: projects around the house, new book to read, something to watch, news to read. it is something I’m in the process of learning and has taken a very conscious effort and sometimes a gentle reminder from the M that I need to just STOP. Take that time, men. Be still before God. You don’t have to talk to Him. Just listen. Know that HE IS GOD!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Crumpet Clockwork

THE SCENE: Cool, Damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC
  • SSH x20
  • Imperial Squat Walkers x 15
  • Merkins/Calf-jumps 5/10, 10/20, 15/30

THA-THANG:

  • Take a CMU and mosey over to Mt. Crumper
  • Rounds of 15 reps, 30 sec, 45 sec, 60 sec. (exercise at the bottom of Crumpet, run halfway up, set of clockwork merkins, run to top and do another set of exercise, mosey back down and move to the next exercise
    • Round 1:
    • 15 Burpies
    • 30 sec.: Tuck Jumps
    • 45 sec. CMU Curls
    • 60 sec. Mt Climbers
    • Round 2
    • 15 Iron Mikes
    • 30 sec. Over the Block
    • 45 sec. CMU-On the Shelf
    • 60 (ran out of time), Mosey back to Grinder
  • MARY:
    • Flutter Kicks
    • Roaster Planks with leg lifts
    • Supermans
    • Pickle Pounders
    • Step-Through Planks
  •  CIRCLE OF TRUST/BOM:
    Eph. 5:15, 16: Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil.
  • Walk wisely with the time that God has gifted us. BE PRESENT because that is the time we are promised.
  • I mentioned this book: Living Life Backward: How Ecclesiastes Teaches Us to Live in Light of the End. Not a long book, but an awesome study of that book of the Bible and really transformed my perspective about the time we’ve been given to live.
    MOLESKIN:
  • Welcome FNG Attention!.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.