F3 Knoxville

Tag: 5K

4×6 and Super Burpee’s

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THE SCENE: Nice, rain washed parking lot. with clear weather.

WARM-O-RAMA:
Traveling warmup over to CMU pile.  Side straddles, bernies, lunges, zombee mosey,
THA-THANG: 4×6

Each HIM stacks 6 CMU’s 4 times.   The stack locations are:

  1. At base of hill bowl
  2. At top of hill bowl
  3. At base of hill bowl
  4. Back at CMU source pile

You can cary the cmu any way you want and as many as you want. But you should finish one stack before starting the next one.

When done with the 4×6 we did several of the new Super Burpees.

INTRODUCING a new F3 Exercise – THE SUPER BURPEE

The super burpee is a 28 count burpee (with CMU) consisting of

Count Reps Exercise
1-4 2 Merkins (on top of CMU)
5-8 2 Big Boy Sit-ups (lifting CMU)
9-12 2 American Hammers (with CMU)
13-16 2 Bicycles (with CMU)
17-20 2 Curls
21-24 2 Push Presses
25-28 2 Tri Presses

MARY:
Mosey back to AO.  Do modified Super Burpee without CMU like so:

Count Reps Exercise
1-4 2 Merkins
5-8 2 Big Boy Sit-ups
9-12 2 American Hammers
13-16 2 Bicycles
17-20 2 Squat Jumps

COUNT-OFF & NAME-O-RAMA
Booster, 5k, Bagger, Snaggletooth, Trolley

CIRCLE OF TRUST/BOM:
“It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.”  

Don’t let the past define you, you are free in Christ!  You are not a slave to sin anymore!

MOLESKIN:
Please Please Please pray for Tabitha’s health and support for her kids.

ANNOUNCEMENTS:
F3 Olympics comming. https://f3knoxville.com/category/announcements/

DECK The Halls

THE SCENE: 49 and chilly…until we got moving!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Cherry Pickers (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Windmills (IC) 4 CT X 10
  • Tempo Squats (IC) 4 CT X 10
  • Calf Stretches
  • Karaoke out & back across parking lot
  • Sprints out & back across parking lot
  • Mosey to side parking lot

THA-THANG:

Side of Alexander Building  

  • 15 Pullups on the walkway rails – OYO X 3 rounds
  • 15 Squats – OYO X 3 rounds
  • 100 Calf raises on steps – OYO
  • Mosey

F3 Workout Deck –

  • 2-9 cards = 10 reps
  • face cards = 25 reps
  • aces = 100 reps

We did 25+ different cards in 4 categories:

  • Diamond – Upper (merkins, diamond merkins, etc.)
  • Hearts – Cardio (running, side straddle hop, etc.)
  • Spades – Legs (squats, lunges, calf raises, etc.)
  • Clubs – Core (flutter kicks, planks, etc.)

Cashed out with 10 burpees

MARY: 
Part of the workout
COUNT-OFF & NAME-O-RAMA

7 HIMs – 5K, Bagger, Judge Judy, Mr. Rogers, Rocket, Snaggletooth, & Booster

CIRCLE OF TRUST/BOM:

I don’t have the answers to why people believe, worship, pray but yet get sick, hurt, etc. when those without faith often do not seem to have those problems.  I get frustrated because I see people battling cancer every day and dying.  I know I won’t have all of the answers in my current life but my lack of understanding in why bad things happen concerns me and stresses me out.

I asked for prayers of the men there today.  Several have reached out since the Q to let them know they are thinking about me and will forward any articles, etc. they come across.

The beauty of F3 is we can share our hopes and dreams along with our struggles. Thank each of you for your willingness to get out in the gloom to exercise our mind and body.  We’re better because of each other!

Isaiah 41:10 – Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

Jeremiah 33:6 – Behold, I will bring to it health and healing, and I will heal them and reveal to them abundance of prosperity and security.

James 5:15 – And the prayer of faith will save the one who is sick, and the Lord will raise him up. And if he has committed sins, he will be forgiven.

Psalm 41:3 – The Lord sustains him on his sickbed; in his illness you restore him to full health.

Jeremiah 30:17 – For I will restore health to you, and your wounds I will heal, declares the Lord, because they have called you an outcast: ‘It is Zion, for whom no one cares!’

Matthew 11:28 – Come to me, all who labor and are heavy laden, and I will give you rest.

ANNOUNCEMENTS:

  • F3 3rd Anniversary Activities on November 3-4
  • Monthly Challenge – Hand Release Merkins

Start Today

THE SCENE: 70 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x 30 (IC)
-Burpees x 5 (OYO)
-Windmills x 15 (IC)
-Burpees x 5 (OYO)
-Cherry Pickers x 5 (OYO)
-Burpees x 5 (OYO0
THA-THANG:

    Mosey to Jucomanjaro stopping for some burpees along the way. More burpees at the bottom of the mountain. Mosey up a bit, stop for some Thrust-Merkins x 20 (IC), bear crawl up a bit more, 5 burpees, squats x 20 (IC), Bernie Sanders up a bit more, 5 burpees, mosey to the top for 5 more burpees, a quick breather and a little ab work. Mosey back to the bottom. Turn around and look back to the top. 5 double burpees, mosey up a bit, 5 double burpees, Mosey all the way to the top. Rest. Mosey back down and then to the AO start.  5 Double Burpees.

MARY:
-Hello Dollies x 20 (IC)
-Russian Twist x 20 (IC) called by Onesie
COUNT-OFF & NAME-O-RAMA
13 Pax
CIRCLE OF TRUST/BOM:
The very best time to plant a tree is 20 years ago. The second best time to plant a tree is today.  Take a moment today and reflect on something that you should have started already, big or small.  Saving for kid’s college, fixing a broken relationship, cleaning out the garage, developing a prayer life, etc.  Take the first step today.
MOLESKIN:
Two times up Jucomanjaro!!!!!!  Well done gentlemen.   Well done.

11 x 11 x 7

THE SCENE: 60 – cool & nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Tempo Squat x 10
  • This/that stretch

THA-THANG:

  1. Mosey to the parking lot by the trailers
    • 11’s.   Bear crawl back & forth across a couple of parking spaces.  Merkins at one end / Carolina Dry Docks at the other end.
  2. Mosey to the courtyard
    • 11’s.  Start at the bottom of one stairwell, then run up the stairs, down the sidewalk and down the next stairwell.  Squat Jumps at one end / Burpees at the other end.
  3. Mosey to the rock pile
    • 7’s (short on time).  Hold your rock & lunge back & forth across the road.  Goblet Squats at one end / Flamingos at the other end.

MARY:

  • Box Cutter x 20
  • Side Crunches x 10

COUNT-OFF & NAME-O-RAMA
7 strong:  Booster, Trolley, Snaggletooth, Sty, Judge Judy, 5k (FNG), Bartman

CIRCLE OF TRUST/BOM:
Read from Ephesians 5 regarding the relationship between a husband and wife.   Are you loving your wife like Christ loved His church?  Are you solid, stable & understanding?  Does your wife know you’ll be there when all else fails?

MOLESKIN:

ANNOUNCEMENTS: