F3 Knoxville

Tag: Banjo

Roll your adventure

THE SCENE: Warm, muggy… normal east TN morning.
F3 WELCOME & DISCLAIMER

1. I am not a professional

2. You are participating at your own risk

3. You are responsible for your own wellbeing

4. You are here voluntarily, and you are not paying to be her

5. Know your limits and do the best you can


WARM-O-RAMA

  • cherry pickers IC x 5
  • side straddle hops IC x 20
  • Tie fighter  F/B IC x 20

THA-THANG:

7 stations. 6 stations with a different exercise at each one.  At #7 roll dice to determine how far back you go and how you travel back. Travel back via alligator merkin, bear crawl, crab walk or lunge. Work your way back through each station and roll again. Continue to repeat until time.  Roll a double mosey to the pull up bars for 10x then return to start. 

stations

1. CPR’s 20x

2. Australian snow angel 20x

3. War Hammer 20x

4. 4×4’s 10x 

5. Air Drama 20x 

6. High plank 60x

 

MARY:
Penguin taps IC x 10

Flutter kicks IC x 20

COUNT-OFF & NAME-O-RAMA
13 HIMs with 1 FNG a.k.a. Locker Room

CIRCLE OF TRUST/BOM:

Don’t put God in a box

“Now to Him who is able to do exceedingly abundantly above all that we ask or think, according to the power that works in us,”

‭‭Ephesians‬ ‭3:20‬ ‭NKJV‬‬

MOLESKIN:

ANNOUNCEMENTS:

Beer mile moved to Sept 10

Speedway Death Crawl + All About The Benjamins

THE SCENE: Hot and muggy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
All done IC.
SSH x20; Windmills x10; Cherry Pickers x10; Tie Fighters x10 each leg.

THA-THANG:

Death Crawl – PAX  lined up on path and started bear crawling. Last in line did 5 burpees then ran to catch up to group, tagging last person in line and running to front of bear crawl line. Tagged  PAX did his 5 burpees then ran to catch group. Rinse and repeat until everyone has did burpees.

All About The Benjamins 

Two stations on opposite sides of the field.  On CMU station, PAX did sets of: 25 curls, 25 skull crushers, 25 bent rows, 25 BBSU w/ overhead press.  On opposite station, PAX did sets of: 25 Bobby Hurleys, 25 mountain climbers, 25 merkins, 25 Peter Parkers.

PAX would do an exercise on one side, then sprint to the other side and do that side’s exercise. Rinse and repeat until we couldn’t lift our arms anymore.

MARY:

  • Alternating Shoulder Taps –  in cadence
  • American Hammers – in cadence 
  • Arm stretches.

COUNT-OFF & NAME-O-RAMA
11 HIMs.

CIRCLE OF TRUST/BOM:
Acts 9:15. We all “carry a name”: our family’s name, our employer’s name, our church’s name, our Lord’s name. How well are you carrying the name?

MOLESKIN:

  • Bats at Burnout’s house
  • Banjo’s Wedding and travel
  • Doppelgänger, rep sleepy – travel
  • Trousers – family and job search

ANNOUNCEMENTS:

  • 2.0 workout at Bomb Shelter – 6/25 at 0815
  • Convergence at JUCO – 7/2 – sign up on Slack. No other beat downs that morning.

Speedway – Poker Face (Streaker VQ)

THE SCENE: Warm and muggy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Alarm Clocks x10, Side Straddle Hops x10 (IC), Morning Call, 20m HAMR Shuttle runs (3 rounds)

THA-THANG:

  • Deck of cards setup at two separate locations roughly 250m apart. HIM drew a card, performed the workout on the card, ran to the next station and repeat
  • Heart = Burpee, Diamond = Superman Merkin, Club = Iron Rocket, Spade = Big Boy Situp, Joker = 50 Plank Jacks
  • Ace = 1 rep, 2 = 2 rep… Jack = 11 reps, Queen = 12 reps, King =13 reps

MARY:
Lots of good stretching

COUNT-OFF & NAME-O-RAMA
Shenanigans, Grouch, Cow Patty, Malfoy, Halfday, Outhouse, Pennies, Doctor, Trousers, Banjo, Hoosier and Streaker, Burnout and Curtains. Moneybags (John Platt) was also in attendance from out of town, but unable to tag

CIRCLE OF TRUST/BOM:
Integrity First (Proverbs 20:7), Service Before Self (Matthew 23:11) and Excellence in All We Do (Colossians 3:23)

MOLESKIN:
Travel for Doggleganger, Grouch and Rep Sleepy. Prayers for Trousers and his family

ANNOUNCEMENTS:
2.0 workout at Bomb Shelter on 6/25 at 0815, Convergence on 7/2 at JUCO, Fireworks and family day on 7/4 at Seymour First Baptist (aka The Speedway)

Too Many Clock Lunges (VQ!) Speedway AO

SPEEDWAY AO. Not sure why it’s defaulting to Asylum, but I don’t have a tag for Speedway.

THE SCENE: A little humid, but otherwise perfect weather for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Tie Fighters x15 each side, Calf Raises x20
THA-THANG:
Mosey to corner of parking lot closest to playground. Bear crawl inch worm from parking lot to playground entrance: partner up and form two lines holding plank – partners at end of line bear crawl to front of line, signaling to the new caboose it’s their time to bear crawl to the front. Once to playground, same partners took turns drawing a card from deck and performing exercise while other partner runs lap around the outside playground fence. Exercises were irkins, BBSu’s, and crackalackin’ burpees. Numbered cards = number of reps, face cards = 15 reps, Aces / jokers = 20 reps. If running partner completes lap before other partner completes reps, the returning partner resumes reps where first partner left off. After a few rounds, moseyed to the grassy field next to parking lot. Pax completed a suicide style workout without partners performing 10 reps of each exercise at associated station. Station 1: Burpees, Station 2: clock lunges (way too many clock lunges. . .), Station 3: Carolina dry docks, Station 4: Bolt 30’s. Mosey back to starting point in parking lot.

MARY:
Pax roulette: flutter kicks, georgia cheerleaders, diamond merkins, and more
COUNT-OFF & NAME-O-RAMA
Halfday, Doppleganger, Cow Patty, Streaker, Shoelaces, Outhouse, Trousers, Pennies, Blindside, Quad, Doctor, Rep Sleepy, Banjo
CIRCLE OF TRUST/BOM:
“Good and evil both increase at compound interest. That is why the little decisions you and I make every day are of such infinite importance. The smallest good act today is the capture of a strategic point form which, a few months later, you may be able to go on to victories you never dreamed of. An apparently trivial indulgence in lust or anger today is the loss of a ridge or railway line or bridgehead from which the enemy may launch an attack otherwise impossible.” – C.S. Lewis (from Mere Christianity) Reminder that we are never staying stagnant or just existing. We are always moving in one direction or another; either in a way that builds up our relationships with God, our family, and friends, or in a way that undermines those same relationships.

Shoelaces Shuffle @ Speedway

THE SCENE: Humid, but just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around Church
20 seconds on 5 seconds off:
Modified Squat Twist
Modified High Jump
Modified Hostages
Modified Sneaky Gorillas
Mosey around Church
THA-THANG:

2 Rounds, plus some work at the end. First round is full length, second round shortened bear crawl/crawl bear distance and cut sit-thrus from 10-1 to 3-1

Round 1:
Start with 10 Sit-Thrus (bear crawl position, twist lower half of body, bringing right knee to left side, then switch, each twist is 1), stand up
Squat twist (squat down, explode up, and twist lower half of body explosively either right or left) one direction, squat twist opposite direction
High jump (squat down, explode up into air, bringing knees up)
Bear Crawl 2 parking space widths, stand up
Squat Twist
High Jump
Crawl Bear (backwards bear crawl) back to start
Rinse repeat to 1 sit-thru

Round 2:
Start with 3 Sit-Thrus, stand up
Squat Twist
High Jump
Bear Crawl 1 parking space width with CMU, stand up
Squat Twist
High jump
Crawl Bear back to start with CMU
Rinse Repeat to 1 sit-thru

Mosey around church

30 seconds on 10 seconds off (became more like 15-18 seconds off)
Sneaky Gorillas (side-to-side)
Hostages (squat down to thighs parallel with the ground, hands in the air, bounce between parallel and below parallel)
Gorilla Forward, Gorilla Backward
Bear Crawl 3 steps forward, Crawl Bear 3 steps backwards

Cool-Down
15 Seconds per stretch
Feet slightly shoulder width apart, hands together, stretch middle, left, and right
Butterfly stretch
Hip Flexor stretch, right and left
Should stretch, right and left

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
John 13: 1-12, we work with people and live with people day in and day out that frustrate us or we don’t get along with. In this passage we see Jesus washing his disciples’ feet, including Judas who betrayed Him. He loved Judas, despite what he did, and served him. May we, as men of God do the same to all those around us. Ever remembering that we are here to serve others as Jesus did. Matthew 10:45 reminds us that Jesus came to serve, not to be served.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence on July 2nd. Aphasia Awareness Walk at Church Street United Methodist Church