F3 Knoxville

Building Thoroughbreds

THE SCENE: Absolutely Smoking Outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Cherry Pickers IC x 5

Arm Circles front and back IC x 10

Walking Hamstring/Frankenstein Stretch

Walking Quad Stretch
THA-THANG:
We did a Seabiscuit workout today.  Do the work then run 1 lap.  Work stays the same, but lap increases by 1 each round until 4.  After 4, then the laps decrease.

  • 20 Merkins
  • SS with CMU of 20 Bent Row, 20 Curls, 20 OH Press, 20 Tricep Ext.  If you sit the block down, the must do 5 burpees before picking it back up.

This was brutal, but everyone put in work and it was amazing.

MARY:
Flash led Slutter Kicks IC x 20

Woodshack led Captain Thor up to 5 and 20

Neighbor led some horizontal SSH. (Forget what he called them)

Taco led some J Lo IC

Moses led some pickle pounders to cash out.
COUNT-OFF & NAME-O-RAMA
Flash, Moses, Snorkel, Radioshack, Tin-Man, KY, Drifter, Sake. Dreamer, Neighbor, Hammy, Taco, Woodshack, Pinocchio, Espy, Napster, Con-Air (FNG)
CIRCLE OF TRUST/BOM:
Stay Focused on your goals, your life, your mission for Christ, and the Word of God.  Stop worrying about outside things that are out of your control.  Peter walked on water when his focus was on Christ, but when his focus shifted to the storm going on around him and the fact that he was on top of the water, then he began to sink.  Make sure you stay focused on you, your family, your relationship with God, and stay focused in the Word.
MOLESKI
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Not My Upper Body, Too

THE SCENE: Scorcher with an FNG
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Cherry Pickers IC x 10

Monkey Humpers IC x 10

THA-THANG:
Intro Dora

  • 100 Pull Ups
  • 200 Merkins

In teams of two, one person is working and the other runs the length of the grinder and back.  Alternate until total work above completed.

Kraken

All 30 reps. Do work at a station, run around the outside of the circle and to the next station.  Once completed a full loop, then go for mosey OYO on short loop around playground and back.  Rinse and Repeat.

Movements were:

  • Merkins
  • OH Press
  • Chest Presses
  • Curls
  • Tricep Ext OH
  • Lawn Mowers
  • Upright Rows
  • Bent Rows

MARY:
Dealer’s Choice

Flash led x 20 Flutter Kicks

Taco led Roasters (30 sec front plank, 30 sec each side, 30 sec back plank)

LBC Cashout

COUNT-OFF & NAME-O-RAMA
Pinocchio, Radioshack, Taco, FNG (Faceplant), Napster, Hammy, Flash.  7 Total.
CIRCLE OF TRUST/BOM:
My goal as a man and as a Pastor is to always usher people into an encounter with God.  An encounter with God will NEVER leave one the same.  Look at the disciples, the people who came in contact with Jesus, King Nebuchadnezzar in the Old Testament, and Paul (writer of most of the New Testament).  They simply encountered the very real God of the universe and they were changed.  I want the church to be full of good preaching, good music, and good people, but most importantly, I want the church and my life to be a place where people can encounter 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.

Keep going, don’t give up. Plank destroyers for all!

THE SCENE: Nice balmy morning at the dog pound.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

 

THA-THANG:

Mossied over the the dock area.

rounding the parking lot stopping at every light pole we do the follow exersies. 1 per pole

  • plank destroyers
  • crabets
  • donkey kicks
  • mountain climbers
  • Freddy Mercurys
  • burpees
  • squat walkers
  • iron mikes
  • monkey humpers
  • peter parkers

COUNT-OFF & NAME-O-RAMA
11 HIMS made it happen today.
CIRCLE OF TRUST/BOM:
Thank you guys for coming and pushing me. This group keeps me aright in a busy and crazy life.
MOLESKIN:
hold me accountable to Q once a month at least.

Slot Cars (The Grateful Grid)

THE SCENE: 73 very nice.
F3 WELCOME & DISCLAIMER ( I got the order right!)

WARM-O-RAMA:

20 SSH, High Knees + Burpee + toe-tap-shuffle, Cherry Pickers, Plank Destroyers, Donkey Kicks, Crabets, Clap Merkins, Freddy Mercuries, Mtn parkers, Peter Parkers, Squat Walkers, Iron Mikes.

THA-THANG: 

Welcome to the Grid! A 10×10 square parking lot with over a 100 stalls in it.  We did one exercise per stall in a snaking fashion in teams of two.  The 10 rows of exercise were:

  1. Plank Destroyers
  2. Crabets
  3. Freddy Mercuries
  4. Mountain Parkers
  5. Peter Parkers
  6. Squat Walkers
  7. Donkey Kicks
  8. Iron Mikes
  9. Burpees
  10. Clap Merkins

The exercises stayed the same for each column and only changed when you completed a row.  The distance between columns were determined by the painted lines of the parking stalls.  We did one rep per stall.

So we did 10 reps of each exercise, but each rep was separated by about 30 feet.  So we got up and got down at least 100 times in addition to the exercises.

We started off in teams of two (the slot car drivers) and launched successive teams as the previous team reached the next column of stalls.  It spread out nicely but we were all close enough to encourage one another on the passes or the different directions.  The “slots” were the rows of stalls we tried to stay in.

We finished one round then started on the next round. In round two, instead of moseying from stall to stall we burnied down and bear crawled back.  Almost finished the crabets and then called time.

MARY:
Freddy Mercuries
COUNT-OFF & NAME-O-RAMA
Welcome FNG Pool Boy!

CIRCLE OF TRUST/BOM:
This F3 stuff is the best thing ! Feeling so grateful for it. It’s the best part of my day.  Creative, challenging, always different, always free.  Rain or shine.  Always encouraging.  Great testimonies and BOM’s.  We be sittin’ on GOLD fellas!  I hope where ever I go I can always find an F3 PAX to workout with!

MOLESKIN:
Booster has an announcement about an announcement… but that’s all we heard.  🙂

ANNOUNCEMENTS:
Again welcome FNG ==> Pool Boy!

Motown Beat Down

THE SCENE: Buckets of Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC’s (Fwd/Bwd) 4ct x 10, Michael Phelps, 4 Pt Cossack Squats 4ct x 10, Spider Man Lunges (L/R) x 5, Side Straddle Hops 4ct x 10, Mtn Climbers 4ct x 10
THA-THANG:
CMU Circuit Time!  3 Stations 3 Exercises Each Station (20, 15 10) count.  All on the grinder…

  • Station 1: Bent Rows, OH Press, Goblet Squat
  • OH CMU Lunge from pavilion to middle of bathrooms.
  • Station 2: Incline Merkin, Decline Merkin, Mtn Climber….all on CMU
  • Bear and Block to 1st basketball goal
  • Station 3: Step Up on CMU, Burpee Box Jump, Upright Rows
  • Leave block and run quarter mile loop….and then start again.

MARY:
PAX circles up for burpees and running in place to Bill Withers – Ain’t No Sunshine.  Every time the song says Gone or Go the PAX does burpees, and the rest of the time the PAX runs in place.          Mo Mary…..

Dancing Bears and ABC’s

COUNT-OFF & NAME-O-RAMA
The PAX enjoyed some soggy Motown and got buckets better! Butterfingers, Drifter, Fins, Flash, Hammy, KY, Moses, Napster, Pinocchio, RadioShack, Snorkel, Swayze, Woodshack
CIRCLE OF TRUST/BOM:
I recently spent some time away from my family on business travel, and that always reminds me how much I love them.  I think that sometimes we take each other for granted.  This probably goes double for the people close to you.  Sometimes it’s really difficult to get past all of the day to day stress and take a moment to appreciate these relationships.  So I just wanted to encourage everyone to pause for a moment and spend some downtime with your family.  This could be as simple as playing Legos with kids or have coffee in the morning with your spouse.  These small moments are really what keeps us together and reaffirms our commitment to each other.