F3 Knoxville

Author: Waxjob

Water Break

THE SCENE: Lovely cool morning out by the lake, slightly overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Good ol’ Zero Burpee Warmup:
0 Burpees OYO
20 SSH IC
2 Burpees OYO
15 TN Rocking Chair IC
4 Burpees OYO
16 Cossack Squats IC
6 Burpees OYO
20 Mtn Climbers IC
8 Burpees OYO
20 LBAC fwd and back IC
10 Burpees OYO

THA-THANG:
Mosey up to the Splash Pad for random Tabata (4x 20sec of work, 10sec rest.) based on roll of the die. Each PAX gets one roll.
Crabettes
Iron Mikes
Burpees
Water Break – Run to the nearest water (happened to be the boat ramp) and back.
SSH

Mosey down to the playground and pair up.
One PAX does exercises while the other runs a mini obstacle course on the playground.
Exercises change every two minutes:
Merkins
BBS
Squats
Plank
CDD

Take the long way around by the parking area to get back to the AO

MARY:
Gas Pumpers 4ct x20 IC
LBCs 4ct x25 IC
American Hammers 4ct x30 IC

COUNT-OFF & NAME-O-RAMA
5 HIMs this morning… Pretty sure I forgot Name-O-Rama in addition to the pic!
CIRCLE OF TRUST/BOM:
I picked up this Q pretty late last night, so I don’t have anything too fancy or profound. Love God first, your fellow man second, and put yourself third.
MOLESKIN:
Narrowly averted pre-beatdown issues with some weirdo creeping around the AO in a dark minivan… Turns out it was just Ribbed!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Standing O for the Sunrise

THE SCENE: Typical July morning. Except it’s May.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x33 IC
Cherry Pickers x6 IC
TN Rocking Chair x15 IC
Failure to Launch x8
Travoltas x10 IC each side
Mountain Parker x15 IC
Hindurkins x10 IC

THA-THANG:
Mosey to the hill by the boats for 7s:
Bottom of the hill: Diamond Merkins. Top: 4-ct Iron Mikes

Mosey to the opposite side of the loop
Grab a battle buddy for Broken Wheelbarrow – Partner holds only one leg.
10 yards, 5 merkins. 10 more yards, 5 more merkins.
Swap roles with battle buddy for the return trip.
R&R, this time with other leg.

Mosey around and up the hill to the Tavern.
Face the sunrise for 4-ct Overhead Claps x40 IC
Bear crawl back down the hill (including the stairs!)

Battle buddy up again for Dora style: 50 Merkins, 100 BBS, 150 Squats
Moving partner crab walk to the concrete, run back.

Mosey back toward the AO, pausing at the boats to line up for Blacksnake.

MARY:
No time left today, unfortunately!
COUNT-OFF & NAME-O-RAMA
12 HIMs today… No FNGs.
CIRCLE OF TRUST/BOM:
We took in the beauty of this morning’s sunrise from the high point by the restaurant as we did our overhead claps. God as put beauty in the world all around us, both for our enjoyment and to point to Him. Take time today and look for that beauty, especially in places where you may not appreciate it every day. Really look into your wife’s eyes as she talks about her day. Marvel at the delicacy and tinyness of your baby’s toes as you change a diaper. Check out the rainbow swirls and patterns in the oily puddle of condensation runoff from your car A/C…

MOLESKIN:
Just noticed yesterday that they’ve added FTLs on the Exicon… It’s F3 official!
ANNOUNCEMENTS:
Prayers for Britt, Jessie, and the Thacker family

11th Hour Repeat

THE SCENE: Plenty warm to work up a good sweat. Mostly clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

I picked up this Q approximately 11 hours before it started, so… repeating last week’s Wednesday Q from JUCO. No HIMs overlapping…

SSH x20 IC
8ct Body Builders x10 IC
Tempo Merkins x10 IC
Tempo Squats x10 IC
Crabettes x15 IC

THA-THANG:
Mosey to the base of [fill in official name of hill upon decision].

Split into 2 teams. Each team has an identical pile of exercise cards.
One extra-large size die with numbers 1,2,3.
One team rolls the die. That’s the number of laps up the hill and around the rock.
While that team runs the laps, other team works through the pile until laps completed.
When entire team returns from laps, other team rolls.
When pile is complete, set up a cone as a counter and start again.
See how many times each team can work through the pile.
Pile exercises:
15 Merkins
15 4-ct Monkey Humpers
10 Iron Mikes (each leg)
10 Squat Jumps
10 Burpees
20 Flutter Kicks
15 Carolina Dry Docks
20 BBS
20 4-ct Mtn Climbers

Mosey back to the AO, not stopping halfway for 15 4-ct Monkey Humpers. No public road…

MARY:
Hey! We have some time for Mary this time!
20x 4ct LBCs
15x Side Crunch IC (each side)

COUNT-OFF & NAME-O-RAMA
16 HIMs – Twice the number as last time for this workout.
CIRCLE OF TRUST/BOM:
“Don’t try to carry that dang thing by yourself!”. We’re trying to get the house ready to pack up. Lots of heavy things to lift and move. Sometimes I listen to that admonition from my M, sometimes I don’t (usually to my later regret). Whatever it is you’re trying to carry on your own, quit trying to carry that dang thing by yourself. Jesus said “Come to me all you who are weary and burdened and I will give you rest. Take my yoke upon you and learn from me.” He didn’t say “saddle” or “harness”. Those are for a single animal. The yoke is a shared burden. Two oxen work together. He’s not saying you should pick up his load instead of yours. He will pull alongside you, and teach you how to pull properly. He’s strong enough to pull any load.
MOLESKIN:
OK, we’re working on a name for the hill up to the rock… Stay tuned! Also, hybrid Coffeeteria and OTB weight workout at 10818 Sallings Rd this Saturday…
ANNOUNCEMENTS:
Hardship Hill coming soon – If you’re not registered, you should be! Abridged OEW benefit night Thursday 5/9.

Don’t slow your roll

THE SCENE: Plenty warm to work up a good sweat. Mostly clear. Air stinks kinda bad for some unknown reason…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x6 IC
Crabettes x15 IC
Outside plank heel touches x15 IC
Inside plank heel touches x15 IC
Tempo Merkins x10 IC
Tempo Squats x15 IC

THA-THANG:
Mosey to the restaurant courtyard by the Poke Bowl place.

Split into 2 teams. Each team has an identical pile of exercise cards.
One extra-large size die with numbers 1,2,3.
One team rolls the die. That’s the number of laps up the stairs and back around.
While that team runs the laps, other team works through the pile until laps completed.
When entire team returns from laps, other team rolls.
When pile is complete, set up a cone as a counter and start again.
See how many times each team can work through the pile.
Pile exercises:
15 Merkins
15 4-ct Monkey Humpers
10 Iron Mikes (each leg)
10 Squat Jumps
10 Burpees
20 Flutter Kicks
15 Carolina Dry Docks
20 BBS
20 4-ct Mtn Climbers

The die seemed weighted to roll 3’s… Lots of stairs for us!
Each team completed two trips through the pile, came out pretty even when time ran out.

Mosey back to the AO, stopping halfway for 15 4-ct Monkey Humpers on Hardin Valley Rd.

MARY:
Hey! We have some time for Mary this time!
20x 4ct LBCs
25x Hello Dolly IC
20x Flutter Kicks IC
4x Row Your Boat

COUNT-OFF & NAME-O-RAMA
8 HIMs made for 2 pretty evenly matched teams.
CIRCLE OF TRUST/BOM:
Even with the die rolling this morning, both teams came out pretty evenly in the end. I had no idea if it would work out that way or not. We don’t always know how things will turn out in life either, but rather than just random chance, the thing controlling our situation is an all-knowing God, who works things for our good. Even when we don’t understand what’s going on at the time…
MOLESKIN:
Great effort today! Both from the team-to-team competition aspect and the push within each team! Hitting those stairs really sucked, especially right after that opening sequence of Monkey Humpers, Iron Mikes, and Squat Jumps…
ANNOUNCEMENTS:
Hardship Hill coming soon – If you’re not registered, you should be! Abridged OEW benefit night Thursday 5/9.

Wallz ‘n’ Crawlz

THE SCENE: Warm enough that it’s not cold, but also cool enough that it’s not hot. Clear enough that it’s not cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x8 IC
Travoltas x10 each side
Mtn Parkers x15 IC
AGT (AKA Failure to Launch) xLucky7
Crabettes x15 IC

THA-THANG:
Grab a handful of cones and mosey to the main quad.
One hand and one leg up on the wall, 20x merkins OYO.
Mosey to the covered entry, bear crawl down the stairs, then mosey around up the ramp and back to the wall.
Other hand and other leg up on the wall, 20x more merkins OYO
Repeat mosey

Now that everyone is familiar with the running portion, partner up for Dora-style:
50 8-Count Body Builders
100 6″ LBCs
150 Star Jacks
Running partner hops over the wall slalom style between about 6 cones set up on the wall, then bear crawl the stairs and back
Plank for the 6 when reps complete

Mosey to the back of the maintenance building for Rock the Block Merkins:
Plank up on 2 landscape CMUs. Follow Q instructions on rocking the block to rest on various faces, with a merkin after each rock.
30 CMU curls
30 CMU Tri-ext
20 CMU Squats

Mosey back to the AO, stopping about halfway for 20x BBS OYO

MARY:
Got a little time for the old gal.
30x Flutter Kicks IC
20x LBCs IC
15x Side Crunch each side IC

COUNT-OFF & NAME-O-RAMA
13 PAX for the beatdown proper, plus a few more snagged some ruckin’ miles and made it to the AO just in time for the word
CIRCLE OF TRUST/BOM:
John 21
So, everyone knows today is the day after Easter. What did the disciples do after the resurrection? Kinda looks like they just sat around waiting for Jesus to show up and tell them what to do. In the meantime, I guess they got bored because Peter said, “Hey, I’m going fishing”. He did something. Something good, something positive, and it sound like he put his heart into it. BUT, as soon as he realized the Lord was the one calling from the shore, he dropped the good thing he was doing, stripped off anything that would hinder, and went hard after Jesus. If you’re not sure what to do, what you’re being called to, be patient, do good, and do it with all your heart as to the Lord. But don’t get so caught up in doing that you miss His call when it comes!
MOLESKIN:
What a morning… 12 PAX for the Elevation Challenge, 13 for the beatdown! Three weirdos killed the ruck so bad, they had time to finish a yoga routine, then get all cold and stiff before the beatdown…
ANNOUNCEMENTS:
Abridged – Thursday May 9th – Proceeds to OEW. Come out and support wounded veterans!