F3 Knoxville

3/25

AO: shamrock
Q: Voodoo
PAX: Mermaid, Anchorman, Dumpster Dive, Waxjob, Eliza, Curveball, LeBling, Caveman, Crawlspace, Smoky (Raymond Hale), KickFlip, Swifty, slappy, Twitch
FNGs: None
COUNT: 15
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

OTB Tanning Bed

AO: the-farm
Q: Gibbler , Mayberry
PAX: Gibbler, Monstar, Mayberry
FNGs: None
COUNT: 3
WARMUP: some cool exercises to loosen up our weary muscles.

THE THANG: exercises with weight on one side of the pavilion with various methods of matriculation to the other side for some other non weighted exercises and abs and stretching

MARY:

ANNOUNCEMENTS:

COT: your purpose is greater than yourself and in people. God has a plan for you.

Choose Your Own Adventure

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), Butterfly (Duncan Johnson), vanilla, Spellcheck, Natty, Wedding Singer
FNGs: None
COUNT: 7
WARMUP:
SSH, Arm Circles, Michael Phelps, Squat and Reach, Hamstring stretch, Rockettes, Merkins

THE THANG:
Choose your own adventure style lap around the park. Stations has 3 sets of exercises that had a hard and an easy option for each set followed by a run of some sort. The two middle stations were repeated on the way back

Near the lawn:
20x Ranger Merkins/Seal Claps
Lunges/Squats
Freddy’s/Dolly’s

Big Ball:
10x Pull Ups/Superman’s
20x Toe Tap/Incline Merkins
30x Squats/Calf Raises

Bridge:
20x Decline/Regular Merkins
Split Squats/Lunges
BBS/LBC

Ramp:
20x Merkins/Cobras
Squat Jumps/Sumo Squats
American Hammers/LBC

MARY:
Ab circle for last 3 minutes

ANNOUNCEMENTS:
None

COT:
Shared a bit on the significance of Easter, particularly why Jesus had to die and had to rise again. Jesus death was in our place as the recipient of the penalty we deserved and His resurrection proved Him to be more than just another man to die on a cross

AMRAP CMU Pain

AO: brickyard
Q: Appleseed
PAX: Bail Bonds, Drop Zone, Appleseed
FNGs: None
COUNT: 3
WARMUP:

SSH, little bit of this/that, stretching, little baby arm circles

THE THANG: Boogaloop
AMRAP 10 exercises 2 min on 30 sec rest.
Boogaloop
AMRAP 10 exercises 1 min on 30 sec rest.

Exercises:

Curls
Squats
OHP
Lunges
Bent over rows
Flutter Kicks
CMU pull thrus
Tricep curls
Goblet squats
CMU swings

MARY:

Hello Dollie’s, LBC, gas pumps

ANNOUNCEMENTS:

None

COT:

Remember as men/fathers the seeds we plant now. Even the smallest ones. Will show up in our future. Let’s have our kids years from now basking in the shade of trees of strength and love, not of anger fear shame and regret

Fun Farm Friday – Fast and Furious

AO: the-farm
Q: Lightweight
PAX: Einstein, Madoff, Aladdin, Choir Boy
FNGs: None
COUNT: 5
WARMUP:
A little bit of this and that

THE THANG:
Mosey to the parking lot
Rounds of sprints then an exercise
Merkins
Plank
Burpees
Big Boys
Calf raises up the stairs
Dips at the little pavillion
Mosey back to the tanning bed stopping to do some Imperial walkers along the way

MARY:
Flutter kicks, boat canoe

ANNOUNCEMENTS:
Escape Haw Ridge
Smokey Convergence
GTE

COT:
Intentionally be present.