F3 Knoxville

Tag: Bunny

The Saint Francis

THE SCENE: Cool around 44 degrees but spring was in the air!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 4ct SSH, 10 Tempo Merkins, 12 4ct Mountain Climbers, 12 4ct Freddie Mercury, Stretch it out and Rocky Balboa’s (20 on 4ct)
THA-THANG:
Thang 1 in the main parking lot (Merkins and Suicides)

  • 20 Merkins 1 Suicide
  • 15 Merkins 2 Suicides
  • 10 Merkins 3 Suicides
  • 5 Merkins 4 Suicides

Thang 2 2 Rounds (10 Reps then 5 Reps) of 4 Corners

Corner 1 perform:

10 Burpees, 10 Jump Squats, 10 Carolina DD, and 10 Big Boys

Corner 2 Drop the first exercise, and so on

Rinse and repeat for round 2 but drop reps to 5

Thang 3

2 Rounds at Cloud of 15 dips and 15 table rows then…

Thang 4

2 Trips around the pavilion: Bear Crawl sides and lunge ends

Up to the AO parking lot for 12 4ct flutters at all 4 corners

 

MARY:
Cashed out with some ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Prayer by Saint Francis

Lord make Me an instrument of Your peace
Where there is hatred let me sow love.
Where there is injury, pardon.
Where there is doubt, faith.
Where there is despair, hope.
Where there is darkness, light.
Where there is sadness joy.
O Divine master grant that I may
Not so much seek to be consoled as to console
To be understood, as to understand.
To be loved. as to love
For it’s in giving that we receive
And it’s in pardoning that we are pardoned
And it’s in dying that we are born…
To eternal life.

MOLESKIN:

ANNOUNCEMENTS:

World Wide Webb

THE SCENE: Shorts Weather and Mitten Conditions
WARM-O-RAMA:
SSH, Stretchies, Tie Fighters. I would have taken us all the way but I knew we needed unblasted shoulders.
THE WORLD WIDE WEBB:
Jack Webb + lap

The Pop-up Ad (Jump Squat/2-ct Iron Mike) +2 laps

The Cryptobubble (Dip/2-ct Aw Yeah) + lap

The Compuserve (Table Row + Bicycle) + AO/Baby Everest lap

The Dark Webb (Burpee/SSH)

The Dark Webb turns out to be pretty dark and the Q was toast. Crab Legs is made of sterner stuff so he led us in a Bicep Burnout. Mall Walkers halfheartedly joined us for Tempo Squats. The addition of Gibbler turned the mumblechatter into a mumbleroar, as predicted.

CIRCLE OF TRUST/BOM:
Dads, yours and your kids’

ANNOUNCEMENTS:
¡ASYLUM CSAUP THIS SATURDAY!

Two #1 Are Still Eleven, Even In This Asylum

THE SCENE: 39 degrees & humid. We had to watch for fallen limbs from the storm of the Asylum PM crew.
F3 WELCOME & DISCLAIMER: Yes, all the right things
WARM-O-RAMA:
SSH, TN Rockin’ Chair, Spider Merkins, Windmills
THA-THANG:

  • Route 66 Up To the Overlook:
    • Burpees 10 (-1 at each light pole)
    • Jump Squats 1 (+1 at each light pole)
    • LBC’s (While Waiting on the 6)
  • Elevens Stations at the Overlook:
    1. Station (NO ELEVENS – 10 EACH TIME)
      • Big Boys (10)
      • X-Factor (10 – 4 Count)
    2. Station (NO ELEVENS – 10 EACH TIME)
      • Box Jumps (10)
    3. Station
      • Box Cutters (10)
      • Imperial Squat Walkers (1 – 4 Count)
    4. Station (NO ELEVENS – 10 EACH TIME)
      • Box Jumps (10)
    5. Station
      • Lt. Dan (10)
      • Hand Release Merkins (1)
    6. Station
      • Calf Raises (10 – 4 Count)
      • Dips (1)

MARY:
Boat / Canoe.
COUNT-OFF & NAME-O-RAMA
15 HIM’s, including 1 FNG – Welcome Banjo. Also Double Wide’s 2.0 Newton was in the gloom with us.
CIRCLE OF TRUST/BOM:
Except from Phil Robertson’s book “Uncanceled”. We should not trade insults, but follow: “A new command I give you: Love one another. As I have loved you, so you must love one another.” (John 13:34)
ANNOUNCEMENTS:
CSAUP, Wesley House Donations, RAM Service Project

Love on Display

THE SCENE: Chilly…28 degrees at circle up
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA:
30 SSH on 4ct, 10 4ct Oh Yeah’s Right and Left, 12 4ct Tie Fighters R and L, 10 4ct Pickle Pounders, 10 Tempo Merkins, and 20 Rocky Balboa’s at the curb
THA-THANG:
Partner up (Dora’s) for 200 Combined reps

  • Merkins
  • LBCs
  • Squats
  • Carolina DDs

Partner 1 performs rep count exercise while partner 2 goes to end of parking lot and back.

When done, we mosey’d to the crosswalk at the lower parking lot for a Route 66 (4ct Pickle Pounders)

Then partnered back up at the base of baby Everest for AMRAP of Monkey Humpers at the bottom while partner 2 runs up and back.  Each partner completed 3 trips.

MARY:
Had time for a few Freddy Mercury’s in Kentucky’s honor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Today’s Emphasis was on Love and what Christ has called us to do

John 15:12 and 1 Corinthians 13:4

Soggy Biscuits

THE SCENE:  Chilly and damp.  Around 40 degrees

F3 WELCOME & DISCLAIMER 


WARM-O-RAMA:
Warmed up in Pavilion with 30 SSH on four count, 10 tie fighters right and left legs, tempo merkins, 4ct plank jacks and a mosey around the parking lot
THA-THANG:
Started with traditional Sea Biscuit:

10 Burpees, 20 Merkins, and 30 Lunges then a lap

10 Burpees, 20 Merkins, and 30 Lunges then 2 laps

All completed 4 rounds then we grabbed a rock for

12 Minute coupon workout of

1 min of curls

1 min oh press

1 min of tricep extensions

1 min of squats

3 rounds worth

MARY:
Couple of Ab exercises got us to 615
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today we commemorated Rosa Parks birthday and talked about courage.  Courage to stand up for what we believe in.  Joshua 1:9
MOLESKIN:

ANNOUNCEMENTS: