F3 Knoxville

La La Leggy

THE SCENE: 65 with a chance of rain.   5 pax post for a pre-beatdown ruck.   25 more pax post to get the legs in shape to start the week of right.  Lots of good mumble-chatter catching up from the weekend.


F3 WELCOME & DISCLAIMER

5:30am Sharp -Circle of Trust

  • Side Straddle Hop x 20
  • Imperial Squat Walkers X 15
  • Baby Arm Circles x 15 each way
  • Mountain Climbers x 15 (4 count)

Burpee Dan’s – Groups of 4

  • 4 Burpee : 4 lunges across lot.
    • Down to touch the fence and back up in reverse sprint back to start
  • 3 burpees : 4 lunges back to starting position.
  • 2 burpees : 4 lunges back to starting position.
  • 1 burpees : 4 lunges back to starting position.

Mosey to the playground

Aiken Legs – Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg), 20 Reverse Lunges (10 each leg forward). x 2

Mosey to Baby Cardiac

Burp Back Mountain

  • The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire PAX completes.

Wheel Barrel Push-ups – up to 10    

The Chase

  • Bear Crawl – 20 yards Sprint to the end 2 Burpees and run back
  • Crawl Bear – 20 yards Sprint to the end 2 Burpees and run back
  • Raccoon Crawl – 20 yards Sprint to the end 2 Burpees and run back

MARY – Hands of Time

Q starts the PAX, legs up at 90 degrees, hands under your rear. One pax at a time in a wave like motion- Each pax counts off aloud as they drop and hold 1,2,3, etc around the circle until finished.  Drop straightened legs to 10 degrees

COUNT-OFF & NAME-O-RAMA
30 PAX.

Coolio, Music City, Ivanka, Toll Bridge, Cougar, Hand tight, Pablo, G-6, Eggo, Cherry Picker, Pluto, Too Late, Snitch, High Heels, Bow-flex, Walkabout, Pusher, Rascal, Rusty, Charmin, Ribbed, Rainbow, Cat-Gut, Cheat sheet, A-Rod, Captain Crunch, Woodshack, Code Brown, Fabio, Proton, Barbie.

CIRCLE OF TRUST/BOM:

I am grateful to the Brothers that come out and push me to get better physically every day.  God also calls us to push each other and support each other spiritually through prayer by lifting up our brothers.

James 5:13-18

13 Is anyone among you suffering? Let him pray. Is anyone cheerful? Let him sing praise. 14 Is anyone among you sick? Let him call for the elders of the church, and let them pray over him, anointing him with oil in the name of the Lord.

15 And the prayer of faith will save the one who is sick, and the Lord will raise him up. And if he has committed sins, he will be forgiven. 16 Therefore, confess your sins to one another and pray for one another, that you may be healed. The prayer of a righteous person has great power as it is working.

As in the verses above God continually shows us in scripture that He intends for us to be in community with other believers.  God uses community to build and strengthen us, Satan uses isolation to destroy.   Make a commitment this week to pray for the brothers that were to the left and right of you today.

Island Hopping

THE SCENE: 65 and spotty rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • This/that stretch + leg stretches
  • SSH x 20  IC
  • Merkins x 10 IC
  • Burpees x 5 OYO

THA-THANG:

  1. Island Hopping
    • Mosey around the building stopping at each covered area to dodge the rain
    • 5 merkins, 5 squats, 5 dips, 5 burpees at the first island, increase reps by 5 at each stop.
    • Finished 3 rounds then the rain let up so we ventured out for some variety
  2. Mosey to handrail…..circuit training
    • 3 rounds of the following
      • Easy ups under handrail x 10
      • Beary Sanders up the stairs
      • Box jumps on picnic table x 10
  3. Mosey to parking lot…..more island hopping
    • 3 rounds of the following
      • Island #1:  Squats x 10
      • run up stairs & across parking lot
      • Island #2:  Iron Mike x 10
      • run to the top of the hill
      • Island #3:  Squat Jumps x 10
  4. Mosey back to AO.
    • Stop at every parking lot island & alternate 10 merkins / 10 squats

MARY:

  • Flutter kicks x 20  IC
  • Box cutters x 20  IC
  • LBC AMRAP for final minute

COUNT-OFF & NAME-O-RAMA
3 PAX:  Booster, Treehugger, Bartman

CIRCLE OF TRUST/BOM:
I’ve been listening to the audio Bible lately.  I encouraged the PAX to give it a try.   Normally when I read I only get through 1-2 chapters at a time, but with the audio version I can easily listen to entire books in one setting.   It’s helpful to gain the perspective of hearing it all at one time so that everything is in context.

MOLESKIN:

ANNOUNCEMENTS:

Working on them arms

THE SCENE: 50’s, cool, crisp and a little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

Rockets x 20

Imperial Walkers x 20

Baby Arm Circles x 10 forward and 10 backwards

Merkin Thrusters x 10

Domo Squats x 10
THA-THANG:
Take coupons to bottom of hill leading to the soccer fields.

4 exercises at the top of the hill

Merkin Thrusters x 10

LBC x 20

CDD x 10

Squats x 20

Start at bottom of hill with 40 curls.  Run to top, do the first exercise and return to bottom of hill for 40 curls.  Repeat until all 4 exercises are completed at the top.

2nd round replace curls with 40 OHP while doing the same 4 exercises at the top

3rd round replace with 40 bent over rows, keep the 4 exercises at the top.

Mosey to walking track.

Perform a squat at each light pole, increasing by one rep at each light pole.  13 or 14 light poles for a total of 91 or 105 squats

MARY:
Ring of Fire Merkins x 10, repeat three times

Reverse crunches x 20

Peter parkers

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When you miss a workout, you have taken something from your brothers.  Even if you are the 6 or never say too much during the workout, your presence makes a difference.   So keep coming.

MOLESKIN:

ANNOUNCEMENTS:

Laddertime

One comment

THE SCENE: Chilly and Foggy. Could’ve done w/o the beanie today.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little bit of this & that
  • SSH IC x 50
  • Twist the trunks
  • Rockettes IC x 15
  • Cherry Pickers IC x 10
  • Imperial Squat Walker IC x 15 (Audible because my lack of rhythm(I can’t even spell rhythm w/o spell check)) 
  • Merkins IC x 10
  • Tempo Squats IC x 10
  • Aunt Thelma’s
  • Ascending Inch Worm Merkins Across Parking Lot x 10

THA-THANG:
Climb the Ladder

Run from curb to first line of the parking space and do 1 rep of exercise. Run back to curb and then to 2nd line of the parking space and do 2 reps of exercise. Continue to 10 reps.

3 Verses: BBS, Jump Squats, Plank Jacks

1 Dip, 1 Merkin & 1 Pull-up – Run the Triangle – perform the reps, increase 1 rep w/ each lap. Continue for time.

MARY:
Wax-Job led us in American Hammers
COUNT-OFF & NAME-O-RAMA
14 Pax – 2 FNG’s Fins & Squeaker
CIRCLE OF TRUST/BOM:
The Anticipation of a Q always brings Q-citement. In the morning it felt like I was a kid on Christmas morning waiting for the rest of the house to wake up so I could rip open my presents. I believe that’s because what we have at F3 is a gift and privilege. It’s a gift that we get to share with others.
MOLESKIN:
Great turnout for the 3rd workout at this AO. Mr. Rogers was on fire naming the FNG’s today!
ANNOUNCEMENTS:
TTTP, 2 year anniversary, Saturday Workout

Mosey Around the Matterhorn

THE SCENE: 50 and clear

40 Merkins on while F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
IC 20 4ct Imperial Walkers

IC 20 4ct Gas pumps

IC 20 4ct Tempo squats

THA-THANG:
Mosey to the Matterhorn

IC 20 4ct Bridge March

Broad jump to the light pole, sprint the rest

Mosey to the pav-a-lon

  • 10 pull ups
  • 10 Burpees
  • 10 squats
  • x3

Mosey down the backside of Matterhorn at the bottom

  • 50 Merkins
  • 50 Squats
  • 50 Deadbugs

Lunge halfway back up Matterhorn run to the top

BBS for cheetahs while they wait for the 6

Mosey back to the AO
MARY:
Floor Wipers

Around the world Merkins

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Love as you should.   Don’t just love other Christians, or other guys from F3, or those of the same color, political party, sexual orientation, or college football team.  Jesus came to this earth and spent time with ALL the sinners, not just the ones who had chosen to follow him.

He came and saved all of us, not just his favorites.  Love one another and don’t judge one another.  I live in glass house and I don’t want others throwing rocks at me so I am sure not going to throw rocks at others.

The next time you get angry with someone based on them cutting you off in traffic, posting something on the Book of Faces, their stance on certain issues, or use them as the punch line to one of your jokes.  Remember Jesus died for them just as much as he died for us.

ANNOUNCEMENTS:
TTTP October 28, all are welcome

2nd Anniversary of F3