F3 Knoxville

Category: Asylum AM

Founding AO

25 or 6 to 4 (+6=16), I think

THE SCENE: Low 40s & foggy
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, Spider Merkins, Rockettes, Tie Fighters, Rocky Balboas, Super Mario Bros., Bernie
THA-THANG:
Stations on a Circuit

Round of 25’s with a potential Bonus Round

Station 1:
– Burpees (20)
– Lt. Dan’s (5)
BONUS – LBCs (16 – 4 Count)

Station 2:
– Carolina Dry Docks (20)
– Imperial Squat Walkers (5)
BONUS – X-Factor (16 – 4 Count)

Station 3:
– Hand Release Merkins (20)
– Big Boy Sit-Ups (5)
BONUS – Windmills (16 – 4 Count)

Station 4:
– Boxcutters (20 – 4 Count)
– Hello Dolly’s (5 – 4 Count)
BONUS – Reverse Crunches (16)

Station 5:
– Table Rows (20)
– Box Jumpers (5)
BONUS – Calf Raises (16 – 4 Count)

MARY:
16 CPRs with a local coupon, Parking Lot Loop & a good leg stretch
COUNT-OFF & NAME-O-RAMA
16 HIMs including one visitor from NOLA, Hogsicle
CIRCLE OF TRUST/BOM:
Q celebrating wedding anniversary and wanted to remember Genesis 2:27. This week the Q played the role as a single parent and appreciates the meaning of God making a helper for Adam, but that Adam still needs to help Eve.
ANNOUNCEMENTS:

Oak Ridge CSAUP at Haw Ridge & Hardship Hill is back this fall

Bataan Death March in April

THE SCENE: Fantastic workout weather –  65 degrees and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers (3 count) x10 – IC

Shoulder taps (4 count) x5 –  IC

Tempo Merkins (4 count) x 5 – IC

Tempo Squats (3 count) x10 – IC

THA-THANG:

DORA Style workout. PAX A runs to the 50 yard line and performs 10 merkins and runs back to the starting line while PAX B works through the workouts below. When all groups complete station #1, PAX forms a line on the track and performs the “Bataan Death March”. Once everyone has completed the 3 burpee cycle, run back to the starting line and start on the next workout. The “Bataan Death March” was completed between each exercise category below.

  • #1 100 squats
  • #2 200 curls
  • #3 300 LBCs

Rinse and repeat.

MARY:
No time left for MARY.

COUNT-OFF & NAME-O-RAMA
Veep, Smuggler, Butterfingers, Walt, Pinnocchio, KY, and Baby Weight

CIRCLE OF TRUST/BOM:
My focus lately has been working to develop more effective time management skills. Pre-kids, this was one of my strong suits. However, this skillset has become much more challenging with two kids under three coupled with a more demanding job. Personally, I need to spend more time in prayer and in God’s word, but I continue to make the lame excuse of “I don’t have time”. Similar to my personal belief about God’s ability to provide more with 90% (or less) of our money via tithes than we can independently with 100% of our money, this same principle applies to time. It is purely about “relentlessly prioritizing” the important things in our life, and it is time for me to re-assess my priorities when it comes to how I spend my time on a daily basis.

MOLESKIN:
None
ANNOUNCEMENTS:
None

B-B Que Sandwich $4.50

THE SCENE: Rainy and around 50
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 SSH, 10 4ct Windmills, 10 SSH again,Tempo Merkins, Some Wayne Dunn’s then …
THA-THANG:
Pavillion EMOM of (with CMU)

  • Curls
  • OH Press
  • Rows
  • Up and Ove merkins

Then run to top of little hill and back. Next set of EMOM

  • Standing Calf Raises
  • LBC’s
  • Squat Jumps
  • Mountain Climbers

Run to top of hill and back. Next EMOM

  • Table Rows
  • Dips
  • Step Ups
  • Incline Merkins

Rinse and repeat

MARY:
Did 6 minute Abs with Hello Dollys, Flutters, LBC’s, Gas Pumpers, Right Side and Left Side Crunches
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about distraction and to not miss an opportunity with our savior.  Read Luke 10 about Martha and Mary.  Be a Mary not a Martha!

Hanging out with all my friends at the Brickyard

THE SCENE: spotty showers, not cold but extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Temp Squats, Arm circles, Claps and Mosey
THA-THANG:
3-11s:

CMU Swings Derkins w/ CMU
Dips on CMU CMU hops Burpees
Thrusters – squat into CMU press CMU Toe Taps (2count)
Partner Up:
Alternate Farmer Carry and Exercises:
100 BBS
200 Mountain Climbers
300 CMU Presses

Mosey
MARY:
Flutter Kicks, hello dollies, Side planks (30 count) and Froggers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happy Easter. Let’s reflect on his saving work and how we can lean on it more and on ourselves less.
MOLESKIN:
I cut the parter work down to 25% to have time for some Mary.
ANNOUNCEMENTS:
none.

Work Hard then Slow Down

THE SCENE: Sunny, not too warm but humid after rain earlier in the day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 side straddle hops in cadence

10 windmills

10 baby arm circles each way

Little of this and that

10 rockettes

5 burpees

THA-THANG:

Mosey to Grinch’s Hill

7/1’s

7 merkins up top

1 jump squats at bottom

Until get to 1 at top and 7 at bottom

 

Mosey to parking lot for Doras (battle buddy up)

100 bird dogs (5 each leg, demonstrate touch opposite leg and knee from on ground – switch side every 10)

100 squats

60 hand release merkins

 

Mosey to the Coliseum – Takeoff on baseball

Have to go 1st, do exercise come back home, go to 2nd…etc.

1st base – 20 flutter kicks

2nd base – 20 major merkins? (almost like diver bombers, but back over knees then out over hands)

3rd base – 20 Bobby Hurleys

Circle all the way around to home and do 5 burpees and then LBCs until the 6 comes in.

 

Mosey to top of Pickett’s Charge/Coliseum

Reverse Pickett’s Charge suicide

Run down to 1st tier – 10 imperial walkers – each leg is 1

Run down to 2nd tier – 5 prisoner getups

MARY:
Came back to AO right on time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Spoke on not rushing and taking time and slowing down to do things right and stress out less. Shared the following quote:

“Sometimes I think there are only two instructions we need to follow to develop and deepen our spiritual life: slow down and let go.” – Oriah Mountain Dreamer

MOLESKIN:
Prayers for Thunderstrucks Mom. She has chosen to stop with blood transfusions. Prayers for him and his whole family as they face the possible loss.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.