F3 Knoxville

Let’s Wing it!

Welcome and Disclaimer

COP

Warm-O-Rama

  • SSH x 30 (IC)
  • Burpees x 5 (OYO)
  • Cherry Pickers x 10 (IC)
  • BAC’s F&R x 10 (IC)
  • Windmills x 20 (IC)
  • Burpees x 5 (OYO)

 The Thang

Ladder Merkins across the parking lot: 2, 4, 6, 8, 10, 12, 14, 16

Mosey to the middle parking lot for 11’s

  • Bobby Hurley’s & CCD’s

Mosey to The Sophomore

  • Bernie Sanders to the top
  • Burpees x 5 (OYO)

Mosey to Stairs

  • Run the stairs x 2

Mosey to the trail

  • Stop for Burpees x 5 (OYO)
  • Mosey
  • Stop for Burpees x 5 (OYO)

Mosey back to start 

COT

Name-O-Rama: 7 PAX

BOM: Make an effort to listen to God. To actually listen.

Moleskin:  Solid workout for The Men of the JUCO.  Got in a little over 2.5 miles and the mumble chatter was good, the effort was great!  Way to go, HIM’s!

2.0 Star Wars Q

  • Scene: sunny and hot

Welcome and Disclaimer 

Warm-o-rama

IC Imeperial Walkers

IC Han Solo Squats

IC SS droid hops

IC Boba Fett bends

The THANG

Speeder bike mosey alternating with

Down R2D2s

Jabba Merkins

Chewbacca crunches

Storm Trooper hangs

Vader chase, kids are “it”

Vader chase, dads are “it”  x2

Speeder bike mosey back to the starting point

Blaster Ball (formerly known as dodgeball)

BOMBS AWAY!!!  (Water balloon fight)

Name-o-rama

BOKids

God give us strength to do anything.  Even when times are tough or we are having a bad day God is always with us pushing us forward.  God watches over us and protects.

“I can do all things through Christ who gives me strength” Philippians 4:13

 

 

 

Lead ME!

The Scene: 64 degrees and beautiful

F3 Welcome and Disclaimer

Warm-O-Rama:
SSH 15x
Imperial walkers 15x
‘Merkins 15x

Tha-THANG:

Mosey to Matterhorn alternating 5 ‘Merkins/squats at every other pole

4 cones equally apart on Matterhorn
Cone 1:
squats 20x
SSH 15x
Dry Docks 20x

Cone 2:
BBS 20x
Wide ‘Merkins 15x
Rocky Balboas 20x

Cone 3:
Squat jumps 20
‘Merkins 15
LBCs 20

Cone 4:
Smurf jacks 20x
Toe touches 15x
Flutter kicks 20x

Run back to previous cone then to next cone after each exercise. Complete first number of reps then repeat that ladder 2 times till all reps are complete.

Mosey to Pavalon
10x pull ups, 10x dips, 10x declines, 10x inclines
Rest
Then round of 5x
Al gore till 6 joins

Finish reps on Matterhorn on way back

Mosey to Kory Hill
Partner up
Bear Crawls up, squat walk down
While partner ‘Merkins/SSH/planks
3x each

Mosey to little Everest.
5x V-ups and burpees

Mosey back to AO

MARY:
RING OF FIRE
7x ‘Merkins
Leg lift duck duck goose
Dealers choice

BOM:
Discuss “lead Me” sing by Sanctus Real
We are leaders of family, wives, work etc.  we need to have God lead us. Follow his lead from scripture and prayer.

Omelette with Merlot

The Scene: 61 and clear with rain looming

F3 Welcome and Disclaimer

Warm-O-Rama
SSH 20x IC
Chinook x10 IC each direction
Michael Phelps x10 IC
Cherry Pickers x10 IC

Tha-THANG
Mosey to guardrail
Dips x20
Incline merkins x20
LBC x20
Side straddle hop til 6 is up

Mosey to bottom of Matterhorn
Ladder suicides
Run to second cone and back to cone 1
Run to third cone and back to cone 2
Repeat until you end at top

Burpees until 6 is up

Mosey to pavilion
Partner up for Dora
50 pull-ups
100 merkins
200 dips
5 merkin, 10 dips, 15 squat cycle til 6 is up

Mosey to top of Matterhorn

Ladder Suicide back down Matterhorn

Indian Run back to AO

MARY
Flutter kicks x20 IC
Hold feet 6 inches off ground
Hello Dolly’s x20 IC
Hold feet 6 inches off ground
Reverse crunches x10 OYO
Hold feet 6 inches off ground
BBS x20 IC
LBC x20 IC

COT
Count off and Name-o-Rama

BOM
This week has been eye opening for me with employee’s family members passing or having sudden major health issues. I’ve listened to me struggle with their emotions as they process through what is happening. I often take for granted my family. I pondered that yesterday as I went home from work.

Remember, life is short and death is looming for us all. Cherish those around you for you don’t know when your time is up.

Spanish Theater

F3 Welcome / Warm up 

Side straddle hops x 50 IC (4 count) 

Tempo squats x 10 IC 

BACR x 10 IC 

RBACR x 10 IC 

“The Thang”

Mosey one lap around the Park 

  • stop on the bridge for 10 Merkins, tempo Squats and rail Merkins. 

Christmas In April 

50 mountain climbers IC 

40 switch lunges OYO 

30 Squats OYO

20 LBCs OYO 

10 Merkins IC 

5 burpees OYO 

5 burpees OYO

10 Merkins IC 

20 LBCs OYO

30 Squats IC 

40 switch lunges OYO

50 mountain climbers IC 

Spanish Theatre 11s @ Amphitheater

(Merkins at the bottom/rail pull-ups at the top) 

Hello Dollies x 50 IC (4 count) 

Mosey to grassy area 

Sprint – 1/2 gassers 2 x 75%, 2 x 80% and 2 full speed. 

BOM: Do you have a band of brothers?