F3 Knoxville

Category: Quacken

Bunch o’ heavy stuff

THE SCENE: 40s. Clear. Cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

Imperial Walkers x20

BAC x10, OHC x10

Tempo Squats x10

Merkins x10

Cherry Pickers x10
THA-THANG:
Mosey to parking lot – grab 40# sandy, 30# ruck, 20#

  • 11s
    • mountain climbers @ bottom
    • LBC @ top
    • run with either 40# sandy, 30# ruck, or 20# plate each time
  • DORA *with 3 people
    • 125 merkins
    • 125 squats
    • 125 flutters (4CT)
    • 2 exercise together while 1 runs with or without weight. flapjack til done
  • Mosey to AO
    • Merkin pull thru with 40# sandy- down and back twice
    • Sandbag getup with sandy – 1 PAX does 4 getups with 40# sandy while other two continue to do BBS. Rotate thru PAX til done.
    • Wine Mixers – 15x OYO
    • Repeat til time

MARY:
none
COUNT-OFF & NAME-O-RAMA
Magic Mic, Toucan, Filter
CIRCLE OF TRUST/BOM:
“The servant leader is servant FIRST. It begins with the natural feeling that one wants to serve. Then conscious choice brings one to aspire to lead. The best test is: do those served grow as persons; do they, while being served, become healthier, wiser, freer, more autonomous, more likely themselves to become servants?” – Robert Greenleaf – Servant Leadership

Doras and the Explorers

THE SCENE: Nice and Cold, lower to mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25

Baby Arm Circles x 15 forward + 15 backward

Cherry Pickers x 10

Rockettes x 10
THA-THANG:

  • Mosey to front of Greshem
  • Doras – run to the stop signs and back while doing 100 merkins, 150 BBS, and 200 Flutterkicks
  • Another round of Doras – same as before but with 75 Carolina Dry Docks, 100 American Hammers and 100 Box Cutters
  • Mosey to parking lot across from AO
  • 3 sets of: 10 Carolina Dry Docks, 10 Merkins, 10 Cobras followed by a run to the other end of parking lot and back
  • 3 sets of: 10 squats, 10 Rockettes, 10 Smurf-jacks followed by a run to the other end of parking lot and back

MARY:
Ring of Fire with shoulder taps, Merkins and Carolina Dry Docks
CIRCLE OF TRUST/BOM:
Shared from Bonhoeffer’s thoughts in Life Together.

1.) Community is not a guarantee, but rather a privilege and blessing. Plenty of believers around the world are isolated from community. 2.) We have a natural tendency to try to form our community into what we want it to look like, rather than praise God for the community He’s given us. Doing so is an attempt at denying someone of who they are in Christ.

Let’s be men who are grateful for the community we have, rather than men who try to conform others into what we want them to be

ANNOUNCEMENTS:
Brolympics sign ups are still open

VQ in the Gloom

THE SCENE: Getting a bit colder – around 34 deg F. Almost freezing!

WARM-O-RAMA:
SSH x 30. IC
Arm Circles x 15 (each direction), IC
Cherry Pickers x 15, IC
Mosey one lap around the park

THA-THANG:
Mosey to church parking lot

CIRCUIT ONE: ATMs
3 Rounds
A – Alternating Shoulder Touches (4-count) x 15, IC
T – Tempo Merkins x 10, IC
M – Merkins Fast x 10, OYO
That’s 1 complete round, then sprint to top of parking lot and back.

CIRCUIT TWO: Deconstructed Burpees (OYO)
10 down to 1: Decrease reps by 1 each time until you get to 1 each.

CIRCUIT THREE: Leg Exercises
4 rounds, each w/ a different exercise. After each exercise, run shuttle sprint, then 6 inch leg lift for 30 seconds between rounds:

  • Iron Mikes / Lunge Jumps x 30 (1 Count)
  • Calf Raises x 45 (1 Count)
  • Mountain Climbers x 30 (1 Count)
  • Squat Jumps x 30

CIRCUIT FOUR:
Ciabatta Squats (Finisher)

MARY:
Murkan Hammer x 30, IC
Flutter Kick x 30, IC
LBCs x 30, OYO

COUNT-OFF & NAME-O-RAMA
Filter, Herbie, Toucan

CIRCLE OF TRUST/BOM:
Bruce Lee – Be Like Water

ANNOUNCEMENTS:
Brolympics November 9

Shine Bright Like a Diamond

THE SCENE: Chilly…Finally!

WARM-O-RAMA:
Some Fast SSH, Tempo Merkins, Tempo Squats, BAC

THA-THANG:
7 of Diamonds

Cones set up like a baseball diamond. Same workout at each cone for certain number of rounds. Animal crawl to next cone.

  • Round 1 – 7 Burpees – Lunge between cones
  • Round 2 – 14 Flutter Kicks (4ct) – Bear Crawl
  • Round 3 – 21 Merkins – Duck walk
  • Round 4 – 28 Squats – Crab Walk
  • Round 5 – 21 BBS – Lunge
  • Round 6 – 14 Merkins – Duck Walk
  • Round 7 – 7 Burpees – Bear Crawl

MARY:
Circle of Pain

CIRCLE OF TRUST/BOM:
1 Corinthians 13: 1-4tou

Super 21

THE SCENE: Don’t remember, Forgot to Post, too long ago. It was dark, I know that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BAC, Tempo Squats, Tempo Merkins, Smurf Jacks
THA-THANG:
Super 21 – Look it up, its the site – we did it with Merkins and BBS. We did 21 Squats at #1-10, 21 Man Climbers at #11-16, and American Hammers at #17-21.

AND THEN…

We did partner sets of 100 of Merkins, LBC, and Squats

MARY:
Flutter Kicks