F3 Knoxville

Tag: A-Rod

Foggy Coverage

THE SCENE: Fog, 34 degrees, which felt hot after last week.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
T-Plank Arm Circles x 10 ED IC

Imperial Squat Walker x 20 IC

SSH x 30 IC

10 Burpee OYO
THA-THANG:
The Gross: 12 Reps of each exercise with CMU then run lap around parking lot. Total of 4 rounds.

  • Curls
  • Bent over rows
  • Overhead press
  • Blockin
  • Tricep Extension
  • Swings

4 Corners: 10 to 1 Exercise. Two groups. Run between stations at corners of parking lot.

  • BBS with CMU
  • Burpee
  • CDD
  • Overhead Press with CMU

COUNT-OFF & NAME-O-RAMA
Six enjoyed the warm weather and got better.
CIRCLE OF TRUST/BOM:
1 Peter 5: 8-9: Stay alert. Stay safe. Do not go where you know you will be tempted or join in conversations that are not pleasing to God. Be attentive to what you watch, look at, read, and say. The devil is looking to trip you up.
ANNOUNCEMENTS:
Natty VQ on Thursday!!

All Fun and Games

THE SCENE: Let’s say 10 degrees. Nice and clear!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Burpees x5 OYO
Tempo Cossack Squats x20 IC (10 each leg)
Burpees x5 OYO
Imperial Walkers x20 IC
Burpees x5 OYO
LBAC x20 each way IC
Al Gore Tucks x10 IC (finally made it to 10! I might have counted faster though…)

THA-THANG:
Time to play with Sandy! PAX split to 2 groups 60yd apart. Sandy has list of exercises.
All PAX start with top exercise. One carries bucket to other line and stays there. That line switches to next exercise, and one PAX carries bucket back. R&R for a few rounds:
Crunches
Merkins
Mtn Climbers
Flutter Kicks
SSH

Mosey down to Coffeeteria just to make sure it’s still there. Looks like coffee’s brewing, so head back toward AO.

Circle up for some Roll Your Own:
Gather around large foam D12 with exercises and reps printed on it. Everyone gets a turn to roll, everyone does rolled exercises.
2 times around the circle… It’s been far too long to remember the order, but among those done were:
Merkins
Jump Squats
Crab Walks
Butt Kickers
Calf Raises
Burpees
Jump Ropes
Star Jacks
etc…

Mosey over to the game board for some mini-Dora:
50 Merkins
100 BBS
150 Monkey Humpers

Impromptu dips x20, then head back to the AO

MARY:
Decent time remaining for some core work:
Reverse Crunch x20 IC
Side Crunch x20 IC each side
Row your Boat x4
Finished out with leg-pushdown ring of fire.

COUNT-OFF & NAME-O-RAMA
7 came to play today! No FNGs
CIRCLE OF TRUST/BOM:

MOLESKIN:
Everybody looks just a few years older today – all white-bearded from the frost!
ANNOUNCEMENTS:
Alcoa CSAUP coming up at the end of February!

West Hills meets the COW

One comment

THE SCENE: 14* and light wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog out around the greenway and back to start lot. Too cold to stand and stretch.
THA-THANG:
Multiple stations set up. Each weirdo has ruck on for each exercise. Move through each station and return to start to keep going. Each weirdo must take a lap up to the next lot and back down with the Casualty of War (the COW). PAX not on their COW lap continue moving through exercise stations. Stations as follows:

  • 60 pound sandbag – bag presses x10
  • 60 pound sandbag – rows x20
  • Battle ropes – x20 on four count
  • Squats x20
  • 50 pound sandbag – squat presses x20
  • Merkins x20
  • 60 pound sandbag – flutter kicks x20 on four count

Once all weirdos have taken a COW lap, PAX mosey up hill to narrow sidewalk.  Bear crawl up halfway, then Bernie Sanders the rest of the narrow sidewalk beside the Y entrance. Mosey back down to the pavilion.  Everyone performs 20 butt release squats on benches, then 20 step ups (10 each leg).  Exit pavilion and continue mosey around greenway in the opposite direction we usually go.  Once back to the original lot, repeat the same process as before.  PAX move through stations and repeat until all PAX have taken a COW lap.

Mosey around the greenway in the normal direction, with a jailbreak at the end just to empty the tanks.

COUNT-OFF & NAME-O-RAMA
8 frozen weirdos: Proton, Ratchet, Woodshack, A Rod, Switchgrass, Ivanka, Snorkel, Abort
CIRCLE OF TRUST/BOM:
Pray for Cap in his travels and Pfeiffer’s continued recovery

50 Up…50 Down

THE SCENE: 18 degrees, snow flurries
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x 10 IC

Tempo Squat x 25 IC

SSH x 30
THA-THANG:
Mosey to Big Lot

Uptown 50:  Partner up. Two cones 30 yard apart.

    • Cone 1: 10 burpees then travel to second cone in the following manner
  2. Burpee Broad Jump
  3. Crab Walk
  4. Racoon Crawl
  5. Inch Worm
  6. Alligator Crawl
  • Cone 2: 10 burpees then travel back to fist cone in the following manner
  1. Wheelbarrow (Partner 1)
  2. Wheelbarrow (Partner 2)
  3. NUR
  4. Sprint
  5. Bear Crawl

Mosey back to AO

V-Up Roll Up: Hands over head, sit up, touch toes, @ 45 degrees on down bring legs up and crunch and touch toes.

X-Factor: On 6 in X posture. Keep feet, back, arms 6-inches off ground. V-up Left hand to Right shin, V-up Right hand to left shin. Repeat to failure.

MARY:
Block wall sit-up. Place feet on top of planters (feet in mulch), butt against concrete in sit up position. Sit-up and touch toes. Repeat to failure.
COUNT-OFF & NAME-O-RAMA
100 burpees today!!!
CIRCLE OF TRUST/BOM:
As we start the New Year be attentive to those around you. They may not be having a great start to the year or have concerns about the coming year. Be good listeners and pray for the people around you. You don’t have to always get involved, just listen, pray, and if you speak to people find something that interests them to begin the conversation. We are called to love those around us, sooooo…
ANNOUNCEMENTS:
Open Qs on January 11 and January 27!!!

Can’t feel my legs Clark

THE SCENE: 8 degrees, clear, full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial squat walker x 10 IC

SSH x 25 IC

Hand Release Merkin x 10 OYO

T-Plank Arm Circles x 10 ED
THA-THANG:
Up-Downs x 10

Yul Brenner: 7 different merkin types, 10 reps of one type, run lap, 10 reps of next type.

CDD, Wide Merkin, Reglar Merkin, Ranger Merkin, Crucible Merkin, Diamond Merkin, Chuck Norris

Walk Like an Egyptian: Single line at long parking lot. Begin lunging in line. Every third lunge last man sprints to front of line. Reach end of parking lot, turn around and repeat back to start.

Triple Nickel: 50 yard distance. Starting point do 5 burpees run to 50 yard mark and do 5 BBS. Total of five rounds.

7s: At planter blocks. Box jumps and dips.

MARY:
Imperial Squat Walker (2 min)

Leg Raises x 20

Qualification sit-ups AMRAP

Flutters x 30

Chuck Norris merkins x 25
COUNT-OFF & NAME-O-RAMA
5 lunatics started the year off right.
CIRCLE OF TRUST/BOM:
John 8:12 Jesus states who He is and the Pharisees say he is lying. Jesus was seen as a lier, a lunatic, or the Lord. We face the same denial or acceptance within our society today. How will you place Jesus in your life going into this year? Will He be a historical figure, a nice guy, or Lord? Remember where He sits and that He is coming back.