F3 Knoxville

Category: Big Ball

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).

Fun and Games at the Park

THE SCENE
72 and the grass was dewy!

F3 Welcome and Disclaimer

THE THANG
COP
Squats x10 IC
Imperial walkers x10 IC
Imperial Squat Walkers x10 IC
BAC and RAC x10 IC
Merkins x20 IC

Mosey to playground

Playground Warm-up
–  Pull ups x5-10 (3 sets)
–  Alternating with LBC x15 (3sets)

Mosey to the Field of Dreams

It’s Football Time in Tennessee!
–  Bear Crawl relays 25 yards x2
–  Cones  about 15+ yards apart. Lunge to the first cone, high knee to the 2nd, high knee skip to the 3rd,karoake to the 4th, back peddle to the 5th, turn and sprint to the 8th. RINSE and Repeat x4
–  Kick off return relay 100 yard dash w football in hand turn back 100 yard dash and hand off
–  Football Doras Parterner up, 100 merkins, 200 LBC, 300 squats. While P1 performs reps of said exercise, while P2 carries the football on one side while running and touchning the ground on the other side, alternating the ball in hand as your running, switch until total reps are complete.
OMAHA!! Almost finished the squats, but with time running out and YHC wanting to finish up with ABS, we moseyed back for some 6MOM.

Abs
–  Flutter kicks x10, LBCx10, and dollys x15

COT
BOM
Oxygen mask! You need to put on your oxygen mask before you can help others. In short, F3 is the perfect stepping stone to make yourself better in mind body and spirit which in turn help you serve others!

Sons ‘o Fear and a Walk in the Park

THE SCENE
84 degrees and humid

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Baby Arm Circle        ICx15
Reverse Arm Circle   ICx15
Squats                        ICx15
Calf Raises                  ICx15

Quick mosey around the perimeter of World’s Fair Park and back to the grassy area near the fountains

Wrestle Mania 2016
PAX divided up into four groups and gathered at one of the four cones set up around the field.  Instructions were to bear crawl counterclockwise around the “ring,” stopping at each cone to perform the following:
10 burpees
20 merkins
30 squats

Rinse and repeat for 15 minutes

Mosey to stairs near Sunsphere

11’s on the Stairway to Heaven:
Increasing merkins (starting with one) at the base of the stairs; decreasing StarJacks at the top of the stairs (starting with ten).

Indian Run back to the AO

Burnouts:
Tricep dips                 20 OYO
Incline merkins         20 OYO

Rinse and repeat for four minutes

Ab-O-Rama:  Dealer’s Choice
Hello Dolly
Boat-Canoe
Lance Armstrongs
Flutter Kicks

COT
Number off and Name-O-Rama

BOM
YHC read from John 8:12.  He talked about the iconic Sunsphere and how it represented “energy” in the 1982 World’s Fair.  This passage from John encourages us to be a “light” to the world…and we should be lights in our community, our workplace, our church and our home.

YHC then prayed us out.

MOLESKIN
Wow!  31 PAX participated in the inaugural beat-down at the World’s Fair Park.  Lots of spirited mumblechatter and laughter.  This location offers much for future workouts, including lots of fields, stairs, water and greenway routes.

This AO will help us reach potential PAX both downtown and in East Knoxville.  No sadclown or fartsacker is safe in Knoxville, men.  Let’s keep it going.