F3 Knoxville

Tag: BooBoo

Downtown Potluck

THE SCENE: Temps in the 30s. Dark and mysterious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

BAC x10 each arm

Squat x20

Merkins x20

Mary Catherines x20

Monkey Humpers x20
THA-THANG:
Numbered off and moved as unit throughout Market Square and Gay St. Made several stops along the way and did 3 different exercises at each stop in cadence for 10 reps (4ct). First exercise at each stop was led by Q. 2nd and 3rd exercise at each station were led by a different PAX

  • Stop 1 (TVA): Merkins (led by Q), Monkey Humpers (led by PAX 1), Hello Dollys (led by PAX 2), 10 burpees on your own
  • Stop 2 (Market Square stage): Single leg squat (Q), Incline Merkins (PAX 3), Carolina DD (PAX 4)
  • Stop 3: (Tupelo Honey): Bobby Hurley (Q), Mary Catherines (PAX 5), Flutterkicks (PAX 6)
  • Stop 4 (Union Ave.): Tuck Jumps (Q), Diamond Merkins (PAX 7), Squats (PAX 8)
  • Union Ave Hill: 2 groups: Group 1 does 10 Mary Catherines at bottom of hill in cadence (led by PAX 9), then Bernie Sanders to top of hill where Group 2 is doing flutter kicks in cadence (led by PAX 10). Groups switch and Group 1 does flutter kicks at top until they are tagged by Group 2.
    • 2 Rounds
  • Gay Street: Partner Wheelbarrow to first lamp post. Switch and go to 2nd lamp post. Lunge to third lamp post, Sideways monster walk to 4th lamp post, Sideways monster walk to 5th lamp post facing other direction.
  • Stop 5 (Market Sq. Parking Garage): Monkey Humpers (Q), Squats (PAX 11) Merkins (PAX 12),
  • Stop 5 (Convention Center): Merkins (PAX 13), Carolina DD (PAX 14), Merkins (PAX 15)
  • Return to AO

COUNT-OFF & NAME-O-RAMA
17 PAX; 1 FNG–>Tinkle
CIRCLE OF TRUST/BOM:
Bless 3 people this week. Bless=to add strength to one’s arm. How: relieve someone of a burden in their life

Shampoo Effect…#rinseandrepeat

THE SCENE: 60 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squat x10 IC, Cherry Pickers x10 IC, SSH x20 IC, Baby Arm Circles Forward/Reverse each x10 IC
THA-THANG:
Form two lines and mosey to TN Ampitheatre

Grab a battle buddy…

  • Partner A sprint the steps and do 2 burpees/Partner B does alternates between two exercises on stage til Partner A returns then alternate
  • Repeat this exercise until both Partners A/B complete 10 burpees increasing each rep of burpees by two each trip up the steps (2,4,6,810).
  • Alternate between BBS and Flutter Kicks each trip while waiting to alternate with your battle buddy
  • Repeat same sequence except do pull-ups on hand rails at top of theatre steps and alternate between squats and LBC’s on stage

Form two lines and mosey to the bridge…

In waves of three PAX to keep everyone spaced the PAX performed burpee broad jumps across the bridge and held Al Gore/Plank until every member of the PAX made it across.  (T Claps to A-Rod for going back to finish the exercise with an FNG!)

Form two lines and mosey to BB steps for Mount Merkin OYO

  • 10 merkins at bottom of steps, sprint to top of steps and compete 9 merkins.  Rinse and repeat until you count down to compleeting 1 merkins (10-1).  PAX do leg lifts until recovery.

Form two lines and mosey to SP…

  • 11’s on the benches with box jumps and dips

MARY:
Flutter Kicks x25 IC, Hello Dolly x20 IC
COUNT-OFF & NAME-O-RAMA
16 PAX and 3 FNG’s! FNG’s are: (Bilko, Heisenberg, Boo Boo)
CIRCLE OF TRUST/BOM:
Prayed as a PAX as everyone enters into the end of the week
MOLESKIN:
Great push from the PAX, good mumblechatter from Passport specifically and the FNG’s gave it all they had.  Everyone emptied the tank!

A visit with Fat Amy

**The name “Fat Amy” is used in a fictitious manner. Any resemblance to actual persons, living or dead, or actual events is purely coincidental.

The Scene: 53 degrees and calm

F3 Intro and Disclaimer

Warm-O-Rama
Imperial Walkers x 15 IC
Russian Rockette x 15 IC
Windmills x 15 IC
Cherry Pickers x 10 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Squat x 15 IC
BurpeeCircle x PAX count

The THANG
Fat Amy:
50 Squats
– 10 Burpees
40 BBS
– 10 Burpees
Lunge to Cone, Sprint Back
– 10 Burpees
20 Star Jacks
– 10 Burpees
Bear Crawl to Cone, Sprint Back
– 10 Burpees
20 Star Jacks
– 10 Burpees
Lunge to Cone, Sprint Back
– 10 Burpees
40 BBS
– 10 Burpees
50 Squats

Dora’cides (Partner Up!)
Suicides – Incremental Burpees for each cone (1,2 & 3)
150 Merkins (Audible as we were running out of time!)
200 Jumping Squats (touch ground)
300 BBS

MARY
Flutter Kick
Marge / Homers
Shoulder Blasters

WORD
Intensity is important, but for short duration.  Forget the hour long meetings, hour long back-breaker workouts – strive for 10-20 minutes of high intensity every hour and make those moments count.  Do this in your “service” – to God, country, family, friends, and service for those who you don’t know, and yourself.

Challenge Yourself

The scene : 34, GLOOMY, and HUMP DAY!

F3 Welcome & Disclaimer

The Theme: Challenge yourself

THE THANG

COP

Disclaimer while doing:

Calf Jumps

SSH x25 IC

BAC x15

Front arm claps x20

Overhead Arm clapsx20

Burpos x10

Jump squats x10

2 Capri laps around the parking lot while the late bloomers post

Line up at base of PL and BURPO 11’s

Mosey to the Pavilion

PAX performs Merkins to the Song G-6. Plank position until they sing G-6, do a merkin. Great way to

burn the shoulders and create mumblechatter!

Bring Sally up- P1 wall sits while P2 does table pull ups, Witch up.

Mosey to the the Baseball Field

BEARWAY to Heaven or to Hell as some mumblechattered during!

Mosey back to the AO

COT

Name O Rama: 25 inc YHC

BOM

After reading the Devotional of the Life of an Undaunted Man, it hit me. I challenge myself to change

myself everyday physically. During hard work outs, I figure out ways to keep pushing and not quitting.

Well, with the Undaunted Man devo, it talks about balance of Physical, Mental and Spiritual. I am weak

in the Spiritual aspect of my life. With distractions of everyday living in the physical world, I don’t think

about my spirituality and focus on God. I need to be able to push through those distractions and work

on my Spiritual side. F3 has tremendously helped in me in this aspect as the Knoxville Pax has all HIMs

that I look to for spiritual guidance. SPECIAL Thanks to Capn Crunch for challening me/inviting me to the

21 day Undaunted man Devotional!

AYE!