F3 Knoxville

Author: Toto

What…No Merkins?

THE SCENE
67 and Humid
Welcome and Disclaimer

THE THANG
COP
SSH x30 (IC)
Cherry Pickers x10(IC)
Imperial Walkers x20(IC)
Arm Circles Forward x10 (IC) & Backward x10(IC)
Squats x20(IC)
Calf raises x30(IC)

Partner up with a Battle Buddy for the Doras

Doras
Partner 1 runs to outhouse for 20 dips on retaining wall while Partner 2 begins the count for:
–50 burpees
–100 Big Boy Situps
–200 Squats

Mosey to tennis court for 11’s

11’s
10 squat jumps, lunge to far side for 1 SSH (4 count)
Bear crawl back to base line.  9/2, 8/3, etc.

Abs
1 minute Al Gore
1 minute of Hello Dolley’s

COT
Number off & Name-O-Rama

BOM
HIM tip of the day: Knowledge is power.  Research this and share with others:  http://www.webmd.com/digestive-disorders/gallstones

MOLESKIN
10 PAX beat the fartsack this morning to get better together.  The humidity took it’s toll but we were victorious.  Everybody pushed to their limits and left it all on the court.  Way to go PAX!  Super proud to be a part of this team!!

Let’s Mosey

THE SCENE
62 and Clear

F3 Intro and Disclaimer

THE THANG
COP
Side Straddle hops – IC 20x
Big Arm Circles, low and back – IC 10x
…and reverse – IC 10x
Calf Raises on the curb – IC 30x
Merkins – 20x

Let’s Mosey
Partner up and run to the Outhouse
Dips – oyo 30x
Run to the Fork
Burpees – oyo 20x
Run to the Speedbump
Carolina Dry Docks – oyo 30x
Run up to the Gravel Parking
Full Squat Jumps – oyo 30x
Run to the Small Shelter
Dips – oyo 30x
Run to the End of the Road
Big Boy Sit-ups – oyo 30x
Run back to the top of the hill
Iso Squats – IC 30x
Run to the Marina Office
Merkins – oyo 20x
Run on the sidewalk. For each dock ramp encountered, mosey forward down and backwards up to end mosey at Little Everest.
Sprint up Little Everest and partway across upper lot, plank it out, mosey back down – 3x
Mosey back to AO, finish mosey with a sprint from speed bumps to the tennis courts.

Total Mosey: 2.5 miles, 280 vertical feet or ~19 stories, 6,000 steps and 1100 calories.

ABS
Hello Dolly’s – IC 20x
Flutter Kicks – IC 30x
COP
Pledge of Allegiance
Number Off and Name-O-Rama

BOM
Be intentional to show unselfishness, kindness, and good will.  A challenge was made for each HIM to do three intentional acts of kindness today.  Go out of your way to spread God’s blessings.
MOLESKIN
The Dog Pound delivered some new views this morning as we explored some unchartered roadway and sidewalks.  Average turnout allowed for some good mumble-chatter.  The PAX left it all out there today.  …time to get some breakfast and recharge.

Just One More…

THE SCENE
55 and rain

Planted the Flag
Welcome & Disclaimer

THE THANG
COP
SSH x25 (IC)
Baby Arm Circles Forward x10 (IC)
Big Arm Circles Forward, back & low 5 (IC)
Baby Arm Circles Reverse x10 (IC)
Calf-raises x 15

Pair up and mosey to the loop around the tavern.

Round 1: Merkins
Run to first light pole and do 1 merkin, run to second light pole and do 2 merkins, etc.
…for all 17 poles, and end back at start.

Round 2: Squat-Jumps
Run to first light pole and do 1 squat-jump, run to second light pole and do 2 squat-jumps, etc.
…for all 17 poles, and end back at start.

Round 3: Carolina Dry Docks
Run to first light pole and do 1 CDD, run to second light pole and do 2 CDD’s, etc.
…for all 17 poles, and end back at start.

Mosey back to parking lot as one group for ab work.

Abs
Superman Banana’s (You only get wet once.)
Hello Dolly x25 (IC)
Big Boy Situps x25
Box Cutter x15 (IC)

COT
Number off and Name-O-Rama

BOM
To become an effective HIM, we need to empty ourselves and make room for God.  Daily in prayer, “Less of me, more of you, Lord.”  Colossians 3:10 (NLT) Put on your new nature, and be renewed as you learn to know your Creator and become like him.

MOLESKIN
The PAX came out with high energy ready to take on the rain!  Mumble chatter was limited by all the counting, but we were able to get some of the second F in during the short runs.  BTW, 17 light poles =153 reps!  Good job PAX