F3 Knoxville

Light Rail Tabata

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Bookman, Cheney, Ribbed
FNGs: None
COUNT: 5
WARMUP: tempo squats, rockettes, arm circles, grady corns

THE THANG: 1 min on / 30 sec rest x4

Light rails
Jump squats
Hand release merkins
Single leg speed skater squats
One arm rows

MARY: no time

ANNOUNCEMENTS:

COT:
Daniel 2:21

[21] He changes times and seasons;
he removes kings and sets up kings;
he gives wisdom to the wise
and knowledge to those who have understanding;

Daniel 4:34-35

[34] At the end of the days I, Nebuchadnezzar, lifted my eyes to heaven, and my reason returned to me, and I blessed the Most High, and praised and honored him who lives forever,

for his dominion is an everlasting dominion,
and his kingdom endures from generation to generation;
[35] all the inhabitants of the earth are accounted as nothing,
and he does according to his will among the host of heaven
and among the inhabitants of the earth;
and none can stay his hand
or say to him, “What have you done?”

[banjo-pm] Super Circuit

AO: banjo-pm
Q: Lightweight
PAX: Toretto, Steam, Brick, Pusher
FNGs: None
COUNT: 5
WARMUP:
We did
THE THANG:
Circuit work.
1. Farmer Carry, Battle Rope, rows, reverse lunges with press
2. Bernie, jump rope, kb swing, merkins, cpr
Interlude 49 calf raises
3. Hops and mario, Rope slams, weighted flutters, oblique, bbs
4. Farmer carry, squats, iron mikes, presses, blockees
MARY:
Ring of fire squats, knox cherry pickers

ANNOUNCEMENTS:
11/16 brolympics, sign up

COT:
https://m.youtube.com/watch?v=HKpfV_dKOWY

Circle of Gain

AO: thequacken
Q: Prairie Dog (Trey Barrett)
PAX: FixerUpper, Tiny Dancer, Wedding Singer, Z-Pack, Prairie Dog (Trey Barrett), F3 buddy from Georgia
FNGs: None
COUNT: 6
WARMUP:
Watsupdogs
Ballerinas
SSH
Descending Lazy SSHs
Run to the top of the hill and back

THE THANG:
Circles of Gain
1. Whole pax forms plank circle. CMU rotates around the circle. The man with the cmu does 10 reps of blockees before passing to the left. Circle keeps going with the rep count descending every round.
2. Whole pax forms big boy circle. CMU rotates around the circle. The man with the cmu does 10 reps of side lifts before passing to the left. Circle keeps going with the rep count descending every round.
3. Whole pax forms squat circle. CMU rotates around the circle. The man with the cmu does 10 reps of thrusters before passing to the left. Circle keeps going with the rep count descending every round.

Bonus! Cocaine Bear Crawl to end the workout.

ANNOUNCEMENTS:
Convergence coming up Nov 16th. See ya’ll there!

COT:
Matthew 7:14
“For the gate is narrow and the way is hard that leads to life, and those who find it are few.”
A heavy reminder that in a scruffy little city where church going may be the norm, those who find life are still few. Hell is real. Let’s strive to love those around us with eternity in mind!

11a and some other stuff

AO: brickyard
Q: Colonel (Alex Wallace)
PAX: Appleseed, Simmons, Switchgrass (Stacy Clark), Biohazard (Jay Shepherd), Natty, Gordie, Bail Bonds, Colonel (Alex Wallace), Chuck
FNGs: None
COUNT: 9
WARMUP:
SSH, Squats, Merkins, Cherry Pickers, Windmills, LBACs forward/backward

THE THANG:
Perform boogaloop
Perform 35 reps of each exercise with CMU: Curls, OH Press, Rows, Tri extension

Mosey to the hill
11s- Merkins and Bobby Hurleys

Mosey back to AO
Perform 20 reps of each exercise with CMU: Curls, OH Press, Rows, Tri extension
*In between each exercise perform 3 burpees, at half way point do boogaloop

11s at planters
Dips and Apollo Ono’s

Wall sit for one minute until Recover

MARY: N/A

ANNOUNCEMENTS:
Bro-Olympics on November 16th at Asylum

COT:
Question: What fruit are you bearing with the life you are living?

Galatians 6:6-10

Examine your life and heart and does it reflect one of being a Christ follower or are we so busy and distracted on things of this world that we’re missing what God has for us. Challenge to reflect and examine our lives and lean into the Spirit to help guide us and direct us to be the men He’s called us to be.

FBI PFT

AO: bigball
Q: vanilla
PAX: G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), Swanson, Gi Jane (Marcus Hester), Cooper (Lay Up)
FNGs: 1 Cooper (Lay Up)
COUNT: 9
WARMUP: ssh, arm circles, Willie Mayes, squat and reach, shoulder taps, imperial walkers, Michael Phelps

THE THANG: FBI PFT
Big Boy Sit-ups – max reps in 1 min
300 m sprint – for time
Merkins to failure
1.5 mile run – for time

MARY: star gazers

ANNOUNCEMENTS: 2nd F this TR at Kerns, G6 and Fellows to DC, Asylum convergence Nov 17

COT: don’t fear, be kind, the Kingdom of God is in your midst