F3 Knoxville

Merkin Merkin Merkin!!

THE SCENE 60s and clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x10 (IC)
Chinooks x 21 (IC)
Merkins x21 (IC)
Arm Circles Forward x10 (IC) & Backward x10(IC)
CMU Burpees x 10 (OYO)

Pick a Battle Buddy
Mosey to Mini Everest with CMU above head

11s
11s at Mini Everest
Diamond Merkins at BottomMerkins at Top

Dora
50 CMU Burpees
100 curl / press
200 Merkins
Audible due to time

Mosey back to start

MARY
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 OYI
Hold feet 6 inches off ground
Merkins x 20 OYO
LBC x 20 IC

COT

Count off and Name-o-Rama

BOM
“Dreams is what I want to do. My mission is what God put me on my his berth to do.”  Inky Johnson

What is your mission in life?

MOLESKIN
The PAX pushed hard today. Busting out some good mumble chatter as we pushed through lots of Merkins and CMU Burpees. Shoutout to Mayberry going all beast mode.

Sprints and Merkins

THE SCENE 65 and clear

F3 Welcome and disclaimer

THE THANG
COP
Side straddle hop x25 IC
Burpies x10 OYO
Baby arm circles x10 IC
Michael Phelps x10 IC
4ct Squats x10 IC
Carolina Drydocks x10 IC

Sprints
Start at one curb, sprint to opposite curb, fast walk back.
Rinse and repeat x10

Merkin Sprints
Sprint to far curb, 20 merkins.
Sprint back, 19 merkins.
Continue to sprint back and forth performing 1 less merkin until down to 1.

Mosey to cardiac hill

Cardiac Hill…Like a Beast
Bear crawl to first turn, perfrom20 merkins.
Bear crawl to second turn, perform 20 merkins.
Crab walk down to first turn perform 20 merkins.
Crab walk to bottom, perform 20 merkins.
Sprint up cardiac to benches, fast walk back to AO.

Tunnel of Love
Finish up with a little tunnel of love

COT
Number off and Name-O-Roma: 29 PAX, 5 FNGs

BOM
Yes, in a tennis match love means “nothing”—–15-love, 30-love, 40-love. But to a Christian and a HIM (High Impact Man) love is everything. Jesus commands us to love one another. Sometimes this is not easy to love others who are not like us, don’t treat us well, or don’t believe the same as we do. Matthew 22:37 Jesus was asked which commandment was the greatest. He replied “love the Lord your God with all your heart, your soul, and your mind. And the second is like it, love your neighbor as yourself”. How do we love God with all our heart? Obey His commands, spend time in His word, spend time meditating and in prayer. How do we love our neighbor? Look for opportunities to be the hands and feet of Jesus. Just for today make the decision to be less selfish and more Christ-like—–encourage others, engage with those around you and help them however you can. Serve others, love on your wife and kids, love on your parents and friends—-love them well!!!!

 

The Basics…

THE SCENE
72 and clear

Welcome and Disclaimer
THE THANG
COP (all IC)
Cherry Pickers x10
This Right Here x10 sec
That Right There x10 sec
BACF x10
BACR x10
Michael Phelps x10
Merkins x20

Mosey to coupon pile and grab two:

 

Coupon Work
Overhead press x20
Merkins x20
Chest Fly x20
Merkins x20
Alternating Curls x20
Merkins x20
Tricep Extensions x20
Merkins x20
Weighted Squats x20
Merkins x20
Return coupons

Indian run to concrete wall at parking spaces on middle road.

Wall Sit x60 sec

Mosey up stairs to top road, then down two hills. Grab a battle buddy

 

DORAs
Doras up both hills: Merkins x10 at top; 275 combined BBS at bottom.

Mosey back to AO

MARY (all IC)
Hello Dolly x20
Flutter Kick x20
Lance Armstrong x20
Mountain Climbers x20
Pickle Pounders x 20
Merkins x10 OYO

COT
Number off & Name-O-Rama

BOM
How can we help those around us? The people we know, that we don’t know, our families, people we see every day, people we’ve met for the first time: how can we lift them up? Well, just keep it simple, stupid and get back to the basics: encourage one another. Encourage in their struggles, in their strengths, hardships, celebrations. Something as small as “you’re doing a great job, keep it up” can make all the difference in someone’s day.

Support scripture: 1 Thessalonians 5:9-11; Hebrews 3:12,13

MOLESKIN
The 12 PAX brought plenty of chatter with them to start off their Friday morning. Encouragement throughout the workout was present and very needed as we all struggled thinking of a total of 275 BBS at the end! Welcome Snowden! Looks like rain later in the day, glad we beat it and got better together.

Deathstar

THE SCENE
73 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH                             ICx15
Squats                        ICx15
BAC                             ICx10
Reverse BAC               ICx10
Calf raises                   ICx15

Mosey across Worlds Fair Park and over to the Locust Street Garage (aka The Deathstar).

The Deathstar
PAX were instructed to begin with 10 merkins, climb six flights of stairs to the top of the garage and do 6 burpees- then run back to the first floor via the descending parking deck.  10 more merkins at the bottom, 5 flights of stairs, and 5 burpees.

Rinse and repeat until all PAX had completed all levels of the garage.

Lunges Down Locust
After completing the Deathstar, the PAX did lunges on Locust Street for an entire city block, from Clinch Avenue to Union Street.  Burn baby, burn!

Circle of Pain
The PAX moseyed back to the Sun-sphere for a little COP:
Mountain Climbers                               ICx20
Merkins                                                 ICx10
Carolina Dry Docks                              ICx20

Sprints
The PAX moseyed over to the grassy field near the fountains.  From there, the men engaged in an all-out, 100 yard sprint back to the fountains.  Heart rate buster!

At the fountains, the PAX did one set of incline merkins OYOx15.

MARY
V-ups led by Rascal                            ICx25
Hello Dolly led by P-nut                       ICx15
Flutter Kicks led by Dimples                ICx20
Peter Parkers led by Proton                on command

COT
Count-o-rama, Name-o-rama,

BOM
We are all faced with difficult decisions each day.  Decisions at work, at home and in our community roles.  P-nut told of a mentor that advised him long ago to “look at your daily tasks and decide which item was the toughest/most difficult task you would face that day…and then to do that one first.”  The idea is to tackle your biggest obstacles first- and you’ll feel better/perform better the rest of the day.

MOLESKIN
Incredible energy and mumblechatter from the PAX.  The Deathstar was fun and full of suck, but worth visiting again (SOON).

Heads or Tails?

THE SCENE
73 and clear

F3 Welcome and Disclaimer

THE THANG
COP
Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Squat x 15 IC

Practice Handstand Holds
Handstand hold, suicide run to other side Handstand hold…
Rinse and Repeat 6x

#135 For Time:
21 Merkins 42 Squats
15 Merkins 30 Squats
9 Merkins 18 Squats

Mosey to Little Everest

11’s
Top Burpees
Bottom Merkins
Plank until everyone finishes.
(I called an audible around round 8 as the hill was killer and we were running out of time!)
Mosey back to AO

MARY
Side Crunches
American Hammers (Captain’ would be proud!)
Flutter Kicks
Hello Dolly!
Plank-o-Rama
Stargazers

COP
Number off and Name-O-Rama

BOM
We had a little chat  about DREDD and OBT coming and what it meant that all of us were part of a leaderless organization.   Trust those around us as we try new things to get better together (handstand holds!).  Go use your strength in the community this week!

45+48+48=141 Merkins if you did them all and counted those in the Burpees