F3 Knoxville

Blocks and Rocks

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), Hands, p-nut, Rainbow, Snitch (Cory Beilharz ), Tropicana, TRC/Crab legs, Grandslam (Trey Leake), Trout line
FNGs: None
COUNT: 9
WARMUP: 10 SSH, 12 Imperial Walkers, 10 SSH, Mike Phelps, Baby Arm Circles F and B, 10 SSH
THE THANG: with block or rock
I’m parking lot. 20 Curls rifle carry to other end of lot 20 curls. Rinse and repeat to 100
20 OH press farmer carry right side down 20 OH press left side back. Rinse and repeat to 100
20 block merkins front raise to other end 20 block merkins back. Rinse and repeat to 100

Mosey to hill at front of asylum. Repeat same pattern running up hill. 20 at bottom 20 at top. 20 squats, 20 alt lunges, 20 toe merkins
MARY:
ANNOUNCEMENTS:
COT: see below

I JUST LIKE RUNNING….

AO: brickyard
Q: Appleseed
PAX: Appleseed, Gordie, Gmail, Natty
FNGs: None
COUNT: 4
WARMUP:

Cherry pickers, wind mills, tempo squats, little bit of this and that, LBAC

THE THANG:

Mosey to track
Exercise in each corner of track: Squats, merkins, BBS, rows. Start at 5 and increment reps up by 5 every lap. Run to each corner on track. Go till times up.
Mosey to AO

MARY:

Australian snow angels
Box cutters
Hello Dollies

ANNOUNCEMENTS: I can’t remember

COT:. Remember to be grateful daily

I JUST LIKE RUNNING….

AO: brickyard
Q: Appleseed
PAX: Appleseed, Gordie, Gmail, Natty
FNGs: None
COUNT: 4
WARMUP:

Cherry pickers, wind mills, tempo squats, little bit of this and that, LBAC

THE THANG:

Mosey to track
Exercise in each corner of track: Squats, merkins, BBS, rows. Start at 5 and increment reps up by 5 every lap. Run to each corner on track. Go till times up.
Mosey to AO

MARY:

Australian snow angels
Box cutters
Hello Dollies

ANNOUNCEMENTS: I can’t remember

COT:. Remember to be grateful daily

Wet & Gloomy

AO: juco
Q: 5K
PAX: Guardrail, Wanderer, Fetch, Love Shaq
FNGs: None
COUNT: 5
WELCOME AND DISCLAIMER – given

WARM UP (IC)
SSH
Tempo Squats
TN Rocking Chair
Tie Fighter
Carolina Dry Docks
Tempo Merkins

THE THANG:
Mosey to the quad

DORA
– 100 Derkins
– 200 Squats
– 300 LBCs

Mosey to Sophomore Hill
IC 5 corners
– Hello Dolly
– Merkins
– Pullups
– American Hammers
– Flutter Kicks
Mosey back to Flag (doing 52 Freddy Mercuries along the way)

MARY
– Tempo Squats, Imperial Walkers, Big Boys

CIRCLE OF TRUST
While this may not be my last Q, I wanted to express to you my observations about JUCO.
“Romans 12:10 ESV
Love one another with brotherly affection. Outdo one another in showing honor.”
“1 Peter 2:17 ESV
Honor everyone. Love the brotherhood. Fear God. Honor the emperor.”
F3 is not about you. It’s not what you can get out of it. If a workout is the only reason you’re here then you are missing out on the best blessing you can get at 5:30AM. Workout is great, but it’s so much more than that…you guys mean so much to me. Accountability, friendship, loyalty. I encourage you to outdo one another in showing honor. I encourage you to love the brotherhood. Commit to the brotherhood, and grow the brotherhood.

Heart Healthy Start to Valentines Week

AO: asylum-am
Q: Sawdust
PAX: Cat Gut (Mike Davis), Pac-man, Love’s, Cinco (Scott McGuire), P3, Rainbow, High Heels (Henry Ritchie), Wham-o (Charlie Greene)
FNGs: None
COUNT: 9
WARMUP: SSH, Tempo Merkins, Cherry Pickers (to watch @Pac-man), Windmills, Rockettes (@bunny Style – IYKYK), Bobby Hurley Suicide Sprints, Peter Parker Pickle Pounders at the base of Baby Everest, Bernie halfway up, a Man-Maker at the summit, Mosey to the Large Pine and 5 Burpees to end the warm-a-rama (because a Burpee is not a warmup)

THE THANG: Ran a 4 Station Ladder Circuit with Pictionary –

Station 1:
1. Bobby Hurleys
2. Pickle Pounders
3. Freddie Mercurys

Station 2:
1. Sumo Squats
2. V-Ups
3. Iron Mikes

Station 3:
1. Mountain Climbers
2. Junk Science
3. X-Factors

Station 4:
1. TN Rockin’ Chairs
2. Lt. Dans
3. LBCs

ANNOUNCEMENTS: Convergence at #Big_Ball on Saturday 17-Feb-24 at 0700 Hours

COT: Read Hebrews 12:12-17. Do not let a bitter root take purchase. Seek His path for us and do not squander the grace he has given.