F3 Knoxville

Lake Quarters

Warm o Rama

  • Start Super slow to increasing to super fast on ALL these:
  • 10x Dancing Burpees (3 ct High Knee + Burpee on 4)
  • 10x Cherry Picker
  • 10x Ferris Wheel (4ct @ 9 , 12, 3, 6) Wide stance – huge stretch.
  • 10x Side 2 Side (4ct Toe Touch – like Speed Skater )
  • 10x Freddy Mercuries (4ct – long stretch)
  • 10x Moon Dancers (4ct – inverted Freddy Mercuries)
  • 10x 180 Leg Lifts (4ct 90, 180, 90, 0 )
  • 10x Merkin Rolls (3ct)
  • 10x Bruce Lee’s (Side Kick with rear elevated dismount) 4ct (1 side kick. 2-3-4 by 4 your foot is behind you after being spun back around behind you all the while in the air at the same level you kicked)
  • 10x Rocky Balboa’s (4ct punches – in fighter stance – Jab cross jab cross) @ rep 5 switch to Jab cross jab upper-cut.

Transition to Lake: Indian Race Run

The indian race run is like the indian run but with two races added. The last person in line sprints up to front and back to back and keeps going around back up to the front. So each person does two loops around the train. When that sprinter gets to the back the first time, the next person in line races him back up to the top. Upon reaching the beginning the first person stops and the second person begins his loop to the back where the next last person will race him up to the top. (Repeat).

The Thang – Big Quarters

An AMRAP around the lake for time 20 Minutes. At each quarter mark around the lake there is one exercise. Each one increases by 25.

  • @3 O’clock do 25 Burpees
  • @12 O’Clock do 50 Merkins (or 2ct Iron Mikes)
  • @9 O’Clock do 75 Flutter Kicks (single count)
  • @6 O’Clock do 100 LBC’s
    Start at 6 O’Clock with no LBC’s.

Transition to State Farm Stairs:

  • Merkin Centipede: In single file plank line. AS FAST AS POSSIBLE. Last person does merkin roll (from warmup) and sprints to the front of the line. As soon as the sprinters feet passes the next persons head, the next person Merkin rolls to the side to a sprint to the front. (Repeat).
  • Baby Merkin Centipede: Same thing but on elbows.
  • Sun Bathing Centipede: Same thing but in reverse plank (belly up – or stiff straight crab)

Mary – Thor Slappers

  • At top of small stairs do 10x Thors (BBS + 4 Hammers)
  • Run to top of big stairs
  • At top of large stairs do 10x Clap Jacks (clapping merkin + Star Jack)

Transition back to AO: Three lines with this JODY

  • F3 F3 – F3 Beatdowns are the best
    Always Free but you give up some rest
  • F3 F3 – Jesus Christ is His Name
    Givin Glory to Him is our Aim
  • F3 F3 – High Impact Men Givin glory to His Name
    Day by Day We give Christ the Fame
  • F3 F3 – I hope my wife don’t get mad today
    Cause I woke her up goin to F3
  • F3 F3 – We hope our wives don’t get mad today
    Cause I’ve gone to F3 five times this week
  • F3 F3 – Gettin up before dawn is what we do
    It don’t seem right if it ain’t in the gloom
  • F3 F3 – Iron Sharpens Iron Day by day
    Sprints and Burpees all the way
    Sprints and Burpees all the way
  • F3 F3 – God Help us Trolley’s on Q, 200 Burpees is what he wants us to do.

BOM

Jumping Into Risk

All Truck and No Stop

THE SCENE:  mid 60’s and warm….weird weather for January

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • mosey around the island
  • SSH x 10
  • Squats x 10
  • Rockettes x 10
  • Tempo merkins x 10
  • Cherry pickers x ?  just do some ’till your ready.

THA-THANG:

  • Start out on the track.  Route 66 burpees at each light pole going the long route to the other side of the park.  13 poles total.  Lots of burpees
  • Kraken style run around the island with 6 stations.  Start with 5 Merkins and 5 Iron Mikes (each leg) at the first station and increase by 5 each lap. Reps = 5, 10, 15, 20, 25, 30 at each consecutive station.
  • Mosey to the long hill by Watt Rd.  Battle buddy up for DORA 1,2,3.
    • 100 squats, 200 Big Boys, 300 Flutter Kicks
    • Partner A does exercises while Partner B runs to top of hill and does 2 Diamond Merkins
  • The short steep hill by the concrete bleachers was feeling left out so we stopped there on the way back to the AO.   Box jump up the bleachers, run to top of hill, do 5 burpees, come back down.
  • Mosey back to AO

MARY:

  • Dealers choice
    • BBS x 20 – Frosty
    • Peter Parker – Driftwood
    • American Hammers – Finger Food
    • Hello Dolly – Butters

COUNT-OFF & NAME-O-RAMA
Frosty, Butters, Finger Food, Abort, Sparky, Driftwood, Amazon, La-Z-Boy, Mayberry, Charger, Bartman

CIRCLE OF TRUST/BOM:

Shared some of the challenges I’ve faced this week with my son and the fact that no matter how much he pushes my buttons there is always some grace left in the tank to show him.   It’s a reminder of the grace that Jesus has shown me over the years.

MOLESKIN:

We hit the ground running and never let up this morning.  Great work from all 11 today.  Also, shout out to Amazon for being out in the gloom shortly after knee surgery.  Dude was giving 100% and modifying where he had too.  That was motivating!!

ANNOUNCEMENTS:

If

THE SCENE: 73° and windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Burpee Warmup

Do 1, then 2, then 3, etc.

We went up to round 6.

THA-THANG:

Moses’ Ladder Workout.

Do station 1 run to station 2 then run back to start. Run through doing stations 1 and 2 on the way to the third station and then all the way back to start. Continue in this fashion adding a station on up to the 8th. Once at the top go back down the ladder subtracting a station from the beginning each time.

@Bathroom Wall – 3 Balls to the Wall or 30 Dry Docks

@Scrapyard – 5 Pull-ups or 10 Inverted Rows

@Y in Path – 10 Burpees

@Trash Can – 15 WWIIs

@Next Intersection – 20 Iron Mikes single ct

@Grinder Steps – 25 Merkins

@1/2 way to sidewalk – 30 Low Peter Parkers single ct

@Sidewalk – 35 Squats

MARY:
None
COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:

“If-” by Rudyard Kipling

If you can keep your head when all about you

Are losing theirs and blaming it on you,

If you can trust yourself when all men doubt you,

But make allowance for their doubting too;

If you can wait and not be tired by waiting,

Or being lied about, don’t deal in lies,

Or being hated, don’t give way to hating,

And yet don’t look too good, nor talk too wise:

 

If you can dream—and not make dreams your master;

If you can think—and not make thoughts your aim;

If you can meet with Triumph and Disaster

And treat those two impostors just the same;

If you can bear to hear the truth you’ve spoken

Twisted by knaves to make a trap for fools,

Or watch the things you gave your life to, broken,

And stoop and build ’em up with worn-out tools:

 

If you can make one heap of all your winnings

And risk it on one turn of pitch-and-toss,

And lose, and start again at your beginnings

And never breathe a word about your loss;

If you can force your heart and nerve and sinew

To serve your turn long after they are gone,

And so hold on when there is nothing in you

Except the Will which says to them: “Hold on!”

 

If you can talk with crowds and keep your virtue,

Or walk with Kings—nor lose the common touch,

If neither foes nor loving friends can hurt you,

If all men count with you, but none too much;

If you can fill the unforgiving minute

With sixty seconds’ worth of distance run,

Yours is the Earth and everything that’s in it,

And—which is more—you’ll be a Man, my son!

MOLESKIN:
Solid beatdown. Counting the warmup we did 101 Burpees. I think some of us made it about halfway back down the ladder.
ANNOUNCEMENTS:

Big Ball Burnouts

THE SCENE: Warm, cloudy, a bit windy, 62 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Baby Arm Circles x 15 forward and backward, Tempo Squats x 10, Cherry Pickers x 5, Imperial Walkers x 10
THA-THANG:
At each location we did 4 rounds of one different exercise for 1 minute each followed by another exercise. I.E. 1 minute of burpees followed by a run up the stairs

  • Sunsphere: Burpees, Merkins, Cobras, Carolina Dry Docks; each followed by a run up and down the stairs
  • Bridge over Cumberland: Squat Jumps, Smurf Jacks, Sumo Squats, Side Lunges; each followed by bear crawls across the bridge and a walk back to the starting point
  • Amphitheater: BBS, Flutterkicks, American Hammers, Jane Fondaes; each followed by crabwalks across the stage and a walk back to the starting point
  • Then we rinsed and repeated all the above, except we did it at the sunsphere and fountains and did 30 seconds of each exercise instead of 1 minute

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Shared a bit about the Sabbath as a spiritual discipline. Typically when I think of the Sabbath I think of how Jesus said that man was not made for the Sabbath, but that the Sabbath was made for man. I think we did to use this as a reason to not engage with the topic of Sabbath rest, saying that Jesus said we didn’t have to do it, which is true that He didn’t command it, but I think Jesus said this not to discredit the Sabbath but to point out its purpose. It was made specifically for man, meaning it is worth while and beneficial to us. The Sabbath is not only one of the Ten Commandments but is also the most elaborately described of the Ten Commandments. I also encouraged us to prioritize our rest and not to wait until we felt burnt out to stop, since waiting until the point of failure to stop and rest typically leads to unfruitful rest
ANNOUNCEMENTS:
None

JUCO AMRAP

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmills
THA-THANG:
Mosey to the back parking lot. AMRAP workout starts at northeast corner.

  • 10 burpees
  • Run to Southeast corner
  • 20 merkins
  • Bear crawl to Southwest corner
  • 20 heels to heaven
  • Run to northwest corner
  • 20 squats
  • Run up the hill and then to the coupon pile
  • Grab a coupon and do 20 curls and 20 overhead presses
  • Run up the stairs and tag the building
  • Run back to start
  • AMRAP

MARY:

Ring of fire with two merkins while all other PAX hold a plank.  Then, we made an attempt to do a 6″ plank while the PAX did a merkin around the ring, but it didn’t work all that well (poor instructions given by the YHC).  We finished up with 10 flutter kicks.

COUNT-OFF & NAME-O-RAMA
33 HIMs at JUCO.  Welcome FNG, Hound Dog!
CIRCLE OF TRUST/BOM:
Proverbs 28:23 – “He who rebukes a man will afterward find more favor than he who flatters with the tongue.”  Confrontation is sometimes a difficult thing to overcome, but sugar-coating the truth may be worse.  Correcting a brother, may help him to direct him back to the right path and may help save their soul.  As a result, a stronger, more meaningful relationship may flourish.
MOLESKIN:
It was great to get to Q once again at JUCO.  It is amazing what a year has brought to this AO!
ANNOUNCEMENTS:
Sign-up for Hardship Hill.  Judge Judy has your Brolympic shirts if you ordered one.