F3 Knoxville

Workout Before Christmas 🎄

AO: juco
Q: Butterknife
PAX: Suds, Lt. Dan, Windex, Archie, Butterknife, Erector, Guardrail, Pelican, Wanderer, Roll-Back (Columbia TN)
FNGs: None
COUNT: 10
WARMUP:
SSH
Windmills
25 Merkins
Cherry :cherries: Pickers

THE THANG:
Mosey w/ the leader falling off for 2 burpees
12 station circuit 45 secs with each station
Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mt Eveverest
SSH
BBS
Man makers w/ 20 lb dumbbells
Step Ups

Mosey to the pull up bars 10 pull ups, Merkins while waiting. Mosey to the loading docks for some figure 8s.

MARY:

ANNOUNCEMENTS:

COT:
Not sure if you’ve noticed it, but there appears to be a homeless camp 🏕️ between Lovell road and Carmichael. When you’re headed North on Pellissippi and get to the Lovel Rd exit, look to the left just below the apartments.

It’s been pretty cold lately…

It makes me sad and I really don’t know what to do about it.

We are super blessed. I may not be money 💰 rich, but I’m so rich. I have a wife and kids that adore me (OK maybe a stretch) that I also adore. I have a roof over my head and cars in my driveway. Our kids are in one of the best schools in an overall great school district. I have a job and I have men that I trust, can workout with, and check in on me.

Life happens and sometimes it’s hard, but I encourage you to take on an attitude of gratitude. Count your blessings and you will start to see just how blessed you are.

If you don’t have a church, join me at Faith Promise on Christmas Eve. I’ll be at the 4p service.

“Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.”
‭‭1 Thessalonians‬ ‭5‬:‭16‬-‭18‬ ‭

CONCERT OF PAIN!!

AO: the-project
Q: Ocho
PAX: Biohack, Mathlete, Munge, Erector, Tom Tom
FNGs: None
COUNT: 6
WARMUP:
15 SSH
Stretch Shoulders
10 TEMPO Squats
Knoxville Cherry Pickers 5

THE THANG:
TODAY WE’RE ALL IN FOR A MUSICAL TREAT.
IT’S NOTHING BUT MUSIC.
WE’RE GOING TO PUT OURSELVES TO THE TEST WITH OCHO’S CONCERT OF PAIN.

I’LL PLAY A SONG, AND WE’LL ALL HAVE EXERCISES TO DO QUEUED UP TO SPECIFIC WORDS IN EACH SONG.
IN BETWEEN SONGS WE’LL TAKE A LAP AROUND THE HOUSE O PAIN.

To begin with we’re starting with an oldie…

ROXANNE (Legs)
Default position = low squat hold
Roxanne = Star Jump
Put on the Red Light = Full Squat Rep

Run a Lap

FLOWER (Plank)
Hold Plank
Bring Sally up (UP position)
Bring Sally down (down position)
Goal: Don’t get out of plank

Run a lap

GHOSTBUSTERS (Legs)
Do alternating lunges to beat
Ghostbusters gets a squat

Run a lap

HAPPY (Legs)
Two groups Hold Wall Squat on Two walls
Switch to Other Wall and Squat when you hear Happy

Run a lap

500 MILES (Plank & Legs)
Run in Mt Climbers
Every 500 – 5 pushups
Go back to Mt Climbers

Run a lap

TUBTHUMPING (Core)
On your 6.
Legs together pointed to the sky.
Knocked down = 6 inches
Up again = 90 degrees
Flutter Kick, Freddy Mercuries, or LBC

Run a lap

EVERYBODY GET UP (Legs)
“Everybody Get Up” = squat jump
“One two three four” = run in place
“Five will make you get down” = 4 LBCs

Verse = high knees or karate jacks

Run a lap

JOLENE (FULL BODY)
1 Burpee for every mention of that hussy Jolene’s name.

MARY:
No time…

ANNOUNCEMENTS:

COT:
When we’re pushing through a tough workout, the music can keep our minds off the burn or help us dig deeper. That’s the power of focus—what we set our minds on can either lift us or leave us stuck.

The same is true in life. The Apostle Paul encourages us in Philippians 4:8, saying, “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable—if there is any excellence, if there is anything worthy of praise, think about these things.”

When we choose to focus on what is good, honorable, and true, we build mental strength that spills over into every part of life. As C.S. Lewis said, “Aim at Heaven and you will get earth thrown in. Aim at earth and you will get neither.”

Whether it’s the next rep, the next song, or the next challenge in life, let’s fix our focus on what strengthens our souls.

[juco-rush] Stars at night are big and bright

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Butterknife, Cheap Ride, Nadia (Aaron Jacques), Tooth Fairy, Trash Panda (JUCO), Erector
FNGs: None
COUNT: 6
WARMUP: mosey to track

THE THANG:
100 with 100 recovery x 2
200 with 200 recovery
400 with 400 recovery
Repeat 3-4 times until 6

MARY: mosey to JUCO

ANNOUNCEMENTS: juco

COT: juco

[juco-rush] Campus loops

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Butterknife, Tooth Fairy, Erector, Zippy, Wagon Wheel (John-Mark Chesney), Cheap Ride, Trash Panda (JUCO)
FNGs: None
COUNT: 7
WARMUP: loop on campus

THE THANG: .65 miles on, .35 miles recovery loops

MARY: na

ANNOUNCEMENTS: F3 Half Saturday, 6am

COT: juco

[juco-rush] Following the Data

AO: juco-rush
Q: Data
PAX: Full Tank, Butterknife, Shrubbery, Tooth Fairy, Trash Panda (JUCO), Erector
FNGs: None
COUNT: 7
WARMUP: on your own

THE THANG: run in a big loop (Sam Lee to Steele to Hardin Valley)

MARY: one loop around JUCO

COT: see JUCO backblast