F3 Knoxville

Post-Christmas-get-backit

AO: the-farm
Q: Bartman
PAX: Aladdin, Choir Boy, Einstein, Oil Check
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

1 min one each of the items below. Then run a lap around the soccer field. We made it through 3 rounds.

1 min:
Bulgarian split squats (5 per leg)
Inchworm Merkins
Dips
Freddie mercury
Plank high/low
CDD

MARY:
Ring of fire

ANNOUNCEMENTS:
Kids grow up fast. Cherish your time with them!

COT:

A JUCO Gift Exchange

AO: juco
Q: Windex
PAX: Butterknife, Haggis, Love Shaq, Windex
FNGs: None
COUNT: 4
WARMUP:
SSH, Tempo Squats, Tennessee Rocking Chair, Cherry Pickers

THE THANG:
Mosey to a parking lot.
Gift 1: See The Lights
1st Light Pole – 5 Merkins
2nd Light Pole – 10 Merkins
3rd Light Pole – 15 Merkins
4th Light Pole – 20 Merkins
5th Light Pole – 25 Merkins
6th Light Pole – 30 Merkins

Mosey to CMU Pile.
Gift 2:
20 Curls, 20 O.H. Press, 20 Heavy Squats. Mosey up the stairs and touch the building. Repeat 1x

Mosey to the duck lot.
Gift 3:
100 Collective Burpees

Mosey to the Science walls.
Gift 4:
1 Runs to the end of the lot and back. Others do box jumps. Switch runner. Do toe taps.
Repeat until everyone runs 2x

Mosey to the big lot.
Gift 5: Suicidal Bears
Run 1 line, Bear Crawl back 1 line
Run 2 lines, Bear Crawl back 1 line
Run 3 lines, Bear Crawl back 1 line
Run 4 lines, Bear Crawl back 1 line
Run 5 lines, Bear Crawl to curb.

Mosey back to the flag.

MARY:
Flutter Kicks, Scissors, and Freddy Mercury

ANNOUNCEMENTS:
The workout is over :rolling_on_the_floor_laughing:

COT:
As some know, my foot has been a real problem for the last 5 months. The majority of the time, the pain was at an 8 or 9. This unintentional thing with my foot, forced me to literally transform the way I live. I walked with a limp, putting a shoe on was torture, I could not walk barefoot, and the day to day of going about my life was exhausting to say the least. I did go to the foot doctor about 6 weeks ago and got something for it. About two weeks ago it started to slowly feel better; and a couple of days ago, the pain completely went away.

Back up a couple of months – I was driving and thinking, “God, what am I supposed get from this unintentional thing that has completely transformed how I go about my life?” (At this point I was about ready to cut my foot off)

All I heard, or thought, or felt was this – or something similar.

“Be intentional in knowing me, and I will transform your life.”

My takeaway is this: something unintentional forced me to change; and God wants me to be intentional (in knowing Him), and He will do the changing.

James 4:7-8
7 So give yourselves completely to God. Stand against the devil, and the devil will run from you.
8 Come near to God, and God will come near to you. You sinners, clean sin out of your lives. You who are trying to follow God and the world at the same time, make your thinking pure.

Boxing Day

AO: asylum-pm
Q: Drum Major
PAX: Lilydipper, Pusher, CRISPR, Steam, Rooney (Carl Whipple), Hard Stop (Jake)
FNGs: None
COUNT: 7
WARMUP:

10 Side Straddle Hops
10 Iron Mikes
10 baby arm circles each way
10 Rocky Balboas
10 cherry pickers

THE THANG:

Battle buddy up. Lineup on curb in the parking lot.
One buddy will run to other side and do the exercise while the other buddy will stay and jump rope in place.
Both running buddy runs to other side and does the following for each round:
1.       10 Iron Mikes
2.       10 Big Boys
3.       10 Rocky Balboas
4.       10 plank jacks
Each partner cycles through all 4 exercises. Each time you come back do 6 slap merkins with your partner before the other switches and runs.
 
Mosey to far pavilion. Individual timed Doras (bring speaker)
1 minute then run to point and back.
1.       Table pullups
2.       Bench step ups
3.       Wall sits
4.       Dips
5.       One legged Squats

7’s
In pav – Decline merkins
At Playground – Incline merkins
 
 Back to parking lot, all line up on curb.

MARY:

Rocky Balboas together on one curb, Bernie across parking lot together

Iron Mikes together on curb and skip to other curb

Rinse and repeat to time.

ANNOUNCEMENTS:

COT:

Polar Bear Plunge – Jan 1
Hotty Totty Triple Q – Jan 11
Smokies Convergence – Jan 4

Happy Birthday Lillydipper and High Heels!

December 26 – Boxing Day!
 
It originated in the United Kingdom and is celebrated in several Commonwealth nations.
Boxing Day was once a day to donate gifts to those in need, but it has evolved to become a part of Christmas festivities, with many people choosing to shop for deals on Boxing Day.

Stadium Ruck

AO: thequacken
Q: Z-Pack
PAX: Tiny Dancer, Herbie, Gmail, Z-Pack
FNGs: None
COUNT: 4
WARMUP:
Lap around the park
THE THANG:
Rucked to CHS Stadium where we rucked the steps and did some merkins.

MARY:
3min 30 second high and low planking.
Bring Sally Up

ANNOUNCEMENTS:
Nothing new.

COT:
It’s almost January again. It’s a great time to plan, to be intentional instead of reactive. Herbie shared about a resource for picking a verse for the new year. It’s a good time to reflect on all spheres of life and think about where we want be. Fitness, fellowship, faith, body, mind, soul, vocation, family, service, etc. What are we building and why?

1970 was Easy Listening

AO: asylum-am
Q: Charmin (John Willis)
PAX: Gibbler, Matlock (Bill Maddox), Rainbow, Charmin (John Willis), Cosmo 2, P3, Sawdust, Waffle House (Brady Greene)
FNGs: None
COUNT: 8
WARMUP: Cherry Pickers and then some never ending (54 4 count) SSH

THE THANG:
While listening to a sampling of the Billboard Hot 100 chart from 12/26/1970, do some circuit work. Work our way around the AO parking lot, dropping down to the Coupon Pile, and then up Baby Everest and down the Dragon to start again. Exercises as follows at various stations:
– 20 Merkins;
– 20 Curls with coupon;
– 9 Burpees;
– 54 Flutters;
– 20 Carolina Dry Docks;
– 54 Squats;
– 9 Manmakers;
– 54 LBCs;
– 20 Bonnie Blairs

MARY: Gas pumpers

ANNOUNCEMENTS: Hot toddy triple Q coming up Jan 11

COT: Remembering my dad who shares a birthday with me and passed away in 2017. One of his lessons to me was to challenge my perspective, my assumptions. Always try to see things from other perspectives. Challenge your viewpoint. Are you seeing things as God intended? Or do our selfish desires get in the way?

Bonus: Lots of easy listening when I was born: James Taylor, the Carpenters. Still some Led Zeppelin and Black Sabbath in there, too though. :sign_of_the_horns: