F3 Knoxville

Tag: Alter Boy

Rainy Tabata

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Swanson, Postman (Scott Colby), Proposal, Covert, Alter Boy
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Tabata workout: 1 min of exercise with 30 secs of rest. 3 sets of 6 exercises with a lap around the park in between sets

BBS
Am Ham
LBC
Flutters
Freddy
Plank

Squat Jumps
Reverse Lunges
Knee Tucks
Calf Raises
Forward lunges
Wall sit

Burpees
MTN climbers
Get ups
Dolly’s
Shoulder taps
Box cutters

ANNOUNCEMENTS:

COT:
Be men who, like Paul, proclaim the Gospel boldly

A Snow Day @ JUCO

THE SCENE: High 20’s and snow on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Motivator starting from 7
The Ole Miss Piss in honor of Lane Kiffin rejoining the SEC

THA-THANG:

Mosey to wall
Indian run Squats on Wall
Take CMU to Freshman hill
21’s Merkins @ top, squats at the bottom
Repeat until I  call time around 6:05-6:07
25 Calf Raises with CMU
20 Curls with CMU
15 Tri Ext with CMU
10 BBS with CMU
5 American Hammers with CMU
BTW @ wall hold for 1:00 min
Mosey to AO

We made it down to 7 on the 21’s, the snowy steep hill slowed us down and really made us pay attention to our footing.  Altar boy, however, was the human snowboard and flew down the hill repeatedly.
MARY:

Doomsday Clock (til we finish)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 12:9-16
If Jesus can go to Church when the Pharisees set him up to break laws, we can follow his example in the face of issues we may have with doctrine.
MOLESKIN:
Trolley’s work stress.
ANNOUNCEMENTS:
no announcements

Friday Fun with Finger Food

THE SCENE:  40 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees baby arm circles. Short and sweet.
THA-THANG:
3 line run to the coupons  Front man drops off after 5 count and hits 3 burpees

  • Dora in 2s. Man at the base coupon curls, tri ext, squat press until 300 is hit. Top of stairs rotation between 25 American hammers, 25 flutter kicks,  25 BB sit-ups.
  • Mosey to sophomore hill
  • 10 burpees at base…bear crawl the hill….10 burpees at top.
  • 40 merkins corner 1. 30 merkins corner 2
  • Repeat.

MARY:
Welcome kindergarten cop!!!!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are called into fellowship with our other believers. We are blesses to be with with such an authentic group of HIM’s. Be willing and ready to both serve and be served by your fellow F3 brothers. Holy Spirit lead, and in obedience to Christ serve one another.
MOLESKIN:
I had 20 examples that I could have named in ways my new brothers have effected my life and faith. Thankful for your presence in my life!.
ANNOUNCEMENTS:

bear with me

THE SCENE: .      34 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
MARS —-> 10

merkins 10

MARS <— .10

tempo merkins

Seal claps 10 cherry picker and bucket drops  2x

tempo tempo merkins

THA-THANG:

Mosey to lot, 30 secs of reps mrk, and line jumps one side

10 Man Makers

mosey to another lot 30 sec BBS, ATM

mosey to side lot, Brickyard Burpee Bearcrawl 5

mosey to center of campus gut buster

100 flutter, 75 gas pumper, 50 dolly’s, 25 box cutter

mosey to a/o and run lines only bear crawl lines 10 each

MARY:
Apollo Creed 5 each arm
COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
complacency, don’t fall into it
MOLESKIN:

ANNOUNCEMENTS:
convergence this weekend!!!

Week 2 workout, this time during the real week 2, and an audible

THE SCENE: Definitely cold enough
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The standard 1.5 mile jog to the HVA track.
THA-THANG:
Welcome to week 2. For those unfamiliar, we’re in an 18-week training program leading up to the Knoxville Marathon.

The plan (same as last week, this time it’s actually during week 2):

  • 1.5 mile warmup
  • 12 x 400m @5k-10k pace with 400m jog rest
  • 1.5 mile cool down

The audible: 200m jog rest between, not 400m (who needs that much jogging anyway?), AMRAP until 0600 then head back to the AO. More reps, less rest. I made it to 11 400m reps, just over 7 miles total.

It was small but dedicated crew on the track today. Spotter was taking it easy (ish) in preparation for a half marathon this weekend, while Hydro, Alter Boy, and myself were cranking ’em out.

MARY:
Made it back just in time for a few one-armed Merkins with Fast’n Easy.

ANNOUNCEMENTS:
Wishing all the best to Erector in his full marathon Saturday (and Spotter in the half), and safe return for Archie from his boondoggle (I mean business trip) out of the country.