F3 Knoxville

Big Ball Circuit

THE SCENE: cool but warmed up quickly
F3 WELCOME & DISCLAIMER – Done
WARM-O-RAMA:
25 – Side Straddle Hop, A little bit of stretching, and I cant count to 8 while doing body builders
THA-THANG:

  • Disclaimer
  • Warm up
    • Side Straddle hop – 25
    • Stretching
  • 8 count Body builders – 5
  • Mosey to the big ball
  •  Circuit 1 – lap around pond after circuit with bear crawl down stairs, R & R
    • Toe touch sit ups – 12/15
    • Plank – 30/45 sec
    • Jump squats – 12/15
    • CDD – 12/15
  • Circuit 2 – lap around pond after circuit with bear crawl down stairs, R & R
    • Squat thrusters – 12/15
    • Bear crawl shoulder taps – 12/15
    • Plank row – 30/45 sec
    • Hello dolly – 12/15 4 count
  • Circuit 3 – lap around pond after circuit with bear crawl down stairs, R & R
    • Frog squats – 12/15
    • Flutter kicks – 12/15 4 count
    • Plank one arm – 30/45 sec
    • Pull-ups – 12/15
  • Mosey to fountain

MARY:
7 FNG’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
be present in someone’s life. take the time to find out what is going on.

Knockin’ the Cobwebs Off

THE SCENE: Upper 40’s & frickin’ gorgeous
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little bit o’ this
  • Little bit o’ that
  • High Knees
  • Butt kickers
  • Broad Jumps
  • Inchworm merkins

THA-THANG:

We moseyed to the roughly 1/2 mile to the PAVILON and then performed a long, grinding CINDY. For those not familiar, CINDY is an AMRAP of 5 pull-ups, 10 merkins, & 15 squats for 20 minutes.

After our 20 minutes was completed, we eased back to the AO by way of the Pee Rock pile. We used some nice, heavy pee rocks to get a set of 7-ups in.

MARY:

  • Freddie Mercury x 30 IC
  • Flutter Kick x 20 IC
  • Mountain Climber x 25 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We discussed the giving of yourself to help others. It’s an incredibly hard habit to make and can be exhausting, but the results are a legacy that will far outlast your lifetime.
MOLESKIN:
Thanks for the grind today, PAX – I needed it!
ANNOUNCEMENTS:
F3 Anniversary weekend is on the horizon.

It’s Only 26

THE SCENE: 48ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers x10 IC
  • Worst Merkin Ever x5 OYO
  • Arm Circles x10 IC (both directions)
  • Lil’ bit of this n that

THA-THANG:

  • Indian run over to Mt. Crumpet the long route
  • Four Options to get up the hill… Anyone can choose! Except all 4 options must be completed. Non-optional.
  • 1 – Bear Crawl up, 26 Bobby Hurley’s at the top
  • 2 – Crawl Bear up, 26 Merkins at the top
  • 3 – Bernie up, 26 Burpees at the top
  • 4 – Crab Walk up, 26 BBS at the top

 

  • Mosey back to grinder for the WHOWIE! (Kraken workout but with only 6 stations… whowie is a mythical giant 6 legged lizard from Australia) Stations are as follows:
  • 6 Bodybuilders
  • 20 Iron Mikes
  • 20 Dry Docks
  • 6 Burpee Jacks (Do a jumping jack at the end of it)
  • 20 Merkins
  • 20 Squats

MARY:

  • V-ups x20 OYO
  • ~1 minute of LBC’s

COUNT-OFF & NAME-O-RAMA
7 this morning
CIRCLE OF TRUST/BOM:

Every year, my birthday brings back memories of my grandfather since his birthday is the day before mine. Yesterday (10/17) would’ve been his 98th birthday, he passed away about 5 years ago at the age of 93. Growing up, he was the male role model I looked up to. He was extremely kind, soft spoken, generous, honest, and never voiced a complaint about anything. He was overall just a good man.

When he passed away, it left a gap in my life. Even though he set the example for me to chase as a man, him being physically gone for the earth was just tough. I still have always known his qualities and will never forget them, but it just absolutely sucked that he was gone.

I can say with confidence that F3 has filled that gap I had in my life. Every man I have met in this group has given me new qualities to look up to and new role models to set examples for not just me, but everyone. I am extremely grateful for the impact this group has had on my life. I am glad I got to celebrate my birthday being out in the dark on this chilly morning improving my life with these people, as well as hitting my 1 year mark since my first F3 workout. I am looking forward to the next years of beatdowns and getting closer to everyone. I know that all of you would do anything to help another brother out, and that means a lot to me.

MOLESKIN:
ANNOUNCEMENTS:
F3 Olympics coming up. Register!

Follow the process

THE SCENE:  mid 50s.  Felt great.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA

  • Tempo merkins x 10
  • tempo squats x 10
  • oyo stretches
  • outhouse run

THA-THANG:
We followed the plan in the picture below     The man on the end each time does 25 reps…all others do AMRAP until he is done with his 25 reps.  Rinse & repeat on the other side of the parking lot.   Once the same man has been the “rep counter” on each end of the parking lot, everybody shifts down 1 station.   We got through 2 full circuits.

MARY:
N/A

COUNT-OFF & NAME-O-RAMA

Junk, Doubtfire, Frosty, Butters, Wallball, Bartman

CIRCLE OF TRUST/BOM:
Talked about thinking before you pray…remember who you’re speaking to.  Also focus less on your own desires and praying that you’ll be used for God’s will regardless of your own personal scenario.
MOLESKIN:

ANNOUNCEMENTS:

4×6 and Super Burpee’s

One comment

THE SCENE: Nice, rain washed parking lot. with clear weather.

WARM-O-RAMA:
Traveling warmup over to CMU pile.  Side straddles, bernies, lunges, zombee mosey,
THA-THANG: 4×6

Each HIM stacks 6 CMU’s 4 times.   The stack locations are:

  1. At base of hill bowl
  2. At top of hill bowl
  3. At base of hill bowl
  4. Back at CMU source pile

You can cary the cmu any way you want and as many as you want. But you should finish one stack before starting the next one.

When done with the 4×6 we did several of the new Super Burpees.

INTRODUCING a new F3 Exercise – THE SUPER BURPEE

The super burpee is a 28 count burpee (with CMU) consisting of

Count Reps Exercise
1-4 2 Merkins (on top of CMU)
5-8 2 Big Boy Sit-ups (lifting CMU)
9-12 2 American Hammers (with CMU)
13-16 2 Bicycles (with CMU)
17-20 2 Curls
21-24 2 Push Presses
25-28 2 Tri Presses

MARY:
Mosey back to AO.  Do modified Super Burpee without CMU like so:

Count Reps Exercise
1-4 2 Merkins
5-8 2 Big Boy Sit-ups
9-12 2 American Hammers
13-16 2 Bicycles
17-20 2 Squat Jumps

COUNT-OFF & NAME-O-RAMA
Booster, 5k, Bagger, Snaggletooth, Trolley

CIRCLE OF TRUST/BOM:
“It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.”  

Don’t let the past define you, you are free in Christ!  You are not a slave to sin anymore!

MOLESKIN:
Please Please Please pray for Tabitha’s health and support for her kids.

ANNOUNCEMENTS:
F3 Olympics comming. https://f3knoxville.com/category/announcements/