F3 Knoxville

Tag: Bunny

Bumps and blocks

THE SCENE: Clear skies, 37 degrees, perfect for a beat down
F3 WELCOME & DISCLAIMER : 

WARM-O-RAMA:
SSH, high knees and butt kickers.  Did some plank poses, downward dog and 10 tempo Merkins.  Then did some Tie Fighters and was ready to roll out of the AO, but then the originator of the Tie Fighter lived up to his name and exited the scene for a few minutes.  Out of deference to Code Brown, we hung around awhile and did some Rocky Balboas, Super Marios and bear crawl 360 at the AO. Then we headed out.
THA-THANG:

  • Bump your partner – Partner up with one CMU.  Make your way up the tail of the dragon to the Coliseum.  One partner goes ahead with the block and the other does 5 burpees or 10 merkins then runs to catch partner, take the CMU and go ahead while the other partner does 5 burpees or 10 merkins and so on until you both reach the Coliseum.
  • One partner does AMRAP CMU exercises while the other partner completes a lap around the oval in front of the Admin building. Thrusters, Wood Choppers, Block Swings, Up and Over Merkins, Lying Lat Raise, Alternating Lunges, Curl/Press.  There were others planned but we ran out of time.
  • Bump your partner back to the AO.

MARY:
Heel touches, Curious Dolly’s, O-rings (not Ovaries)
COUNT-OFF & NAME-O-RAMA
19 present

@carnie @CodeBrown @Catgut @Crablegs @Matlock @Fabio @Bunny @Gstring @Fishnet @Doublewide @Pacman @lebowski @bunny @hands

Mall Walkers

@Rainbow @Sawdust @Kentucky @Bluebird @Gibbler @Hottub
CIRCLE OF TRUST/BOM:
Jesus didn’t wait for us to do this or do that before he sacrificed himself for us.  Let’s not wait for others to do this or do that before we reach out to them, forgive, help out, serve. Take the initiative.  While we were yet sinners, He died for us.
MOLESKIN:
That was a pretty exhausting workout.  Shoutout to @Woodshack for teaching me the cmu bump a few years ago.  A great way to move a cmu!
ANNOUNCEMENTS:
@Gibbler smells

Chuck Norris on the Cloud with Diamonds

THE SCENE: Low 40s & foggy
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, TN Rockin’ Chair, Tie Fighters, Rocky Balboas, High Knees, Burpees, Bernie
THA-THANG:
Stations at the Cloud and Pavilion

Station 1:
1 – Table Rows (15)
2 – Step-Ups (10 each leg)
3 – Calf Raises (20)

Station 2:
1 – LBCs (20)
2 – Chuck Norris (10)
3 – X-Factor (10 each side)

Station 3:
1 – Box Jumpers (10)
2 – Bulgarian Split Squats (20 [10 ea. leg])
3 – Imperial Walkers (20 [10 ea. leg])

Station 4:
1 – Diamond David Lee Roth Burpees (10)
2 – Hand Release Merkins (10)
3 – Boxcutters (20 – 4ct.)

Station 5:
1 – Lt. Dan (10)
2 – Carolina Dry Docks (10)
3 – Flutter Kicks (20 – 4ct.)

Station 6:
1 – Freddy Mercury (20 – 4ct.)
2 – Big Boys (10)
3 – Monkey Humpers (20 – 4ct.)

MARY:
15 CPRs with a local coupon, Parking Lot Loop & a good leg stretch
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
1 John 5:14-15 instructs us to pray with confidence when we pray from the Heart of God. But we’re reminded that possible answers to our prayers can be: No, Slow, Grow & Go.
ANNOUNCEMENTS:
Reminder for KARM coat collection.

Sampler Platter

THE SCENE: Little drizzle.  Humid.  Temps in the 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 20 SSH on the 4ct, 10 tempo Merkins, 10 4ct plank jacks, 10 windmills, 10 OH Claps
THA-THANG:
Ran Baby Everest 3 times with 10 merkins at the bottom and 20 squats up top

 

Mosey to Circus Maximus for a sprint the sides walk the ends then mosey to pavillion

Did a random circuit of 1 min or 30 seconds worth of various exercises: Burpees, SSH, Wall sit, Plank Jacks, Table Rows, Dips, Decline Merkins, squats, step ups, box cutters, flutter kicks, big boys, ran a bit.  Little bit of everything.

MARY:
Nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Love one another and take comfort in the fact that God has a plan for you and he knows what he’s doing.

1 John 3:18-20

 

 

Chuck Norris Jumps Clouds

THE SCENE: Dark & Foggy for a VQ
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– SSH (10 – 4ct.)
– TN Rockin’ Chair (10 – 4ct.)
– Tie Fighter (10 – 4ct.)
– Hokie Pokey [Right Foot Only for Fun]
THA-THANG:

Pyramid Play in that Each Round added a new Exercise. After the 3rd round, you drop the #1 exercise at the station until Recovery. Collect a Coupon & Mosey to Station #1 (the Pavilion [All other Stations on the Cloud])

Station 1:
1 – Table Rows (15)
2 – Goblet Squats (20)
3 – CPRs (10)

Station 2:
1 – LBCs (20)
2 – Chuck Norris (10)
3 – X-Factor (20 – 4ct.)

Station 3:
1 – Derkins (10)
2 – Bulgarian Split Squats (20 [10 ea. leg])
3 – Imperial Walkers (20 [10 ea. leg])

Station 4:
1 – Diamond David Lee Roth Burpees (10)
2 – Hand Release Merkins (10)
3 – Boxcutters (20 – 4ct.)

Station 5:
1 – Lt. Dan (20)
2 – Carolina Dry Docks (10)
3 – Flutter Kicks (20 – 4ct.)

Station 6:
1 – Freddy Mercury (20 – 4ct.)
2 – Big Boys (10)
3 – Monkey Humpers (20 – 4ct.)

Cash-Out:
– Danger Zone

Playlist Included (but not limited to):

Enter Sandman, Jump, Pressure & Danger Zone

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared how we should not fear sharing our faith with others knowing that God will put is in the right place at the right time with the right words, as long as we surrender to His Will.

“Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.””
‭‭Joshua‬ ‭1:9‬ ‭NIV

ANNOUNCEMENTS:
Reminder of Hardship Hill on 02-Oct-21

Asylum IPC Week 3

THE SCENE: Fall-ish, 49 degrees when we kicked off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up OYO and explained iron pax for this week
THA-THANG:

Measure out 400 meters or 1 lap around a standard track.
Measure out 50 yards (using a football field would help significantly)
The Thang
Set the timer for 2 minutes.
Exercises to be done are:
50 Kraken Burpees (3 hand release merkins to a burpee = 1)
50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1)
50 Bonnie Blairs/Jumping Lunge (right leg-left leg = 1)
Workout starts at the cone. Start the timer.
Begin 50 kraken burpees.
When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees.
For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9.
This continues until you finish all 50 kraken burpees.
After finishing 50 Kraken Burpees, run one lap (400 meters).
Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above.
When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone.
You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees.
After finishing 50 BDE Burpees, run two laps (800 meters).
Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1)
When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone.
You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges.
After finishing 50 Bonnie Blairs/Jumping lunges, run three laps (1200 meters).
You are done after completing 3 laps.

 

 

 

MARY:
No Tim
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Talked about our circle of influence and how much of an impact we can make if we just influence 5 people around us.  And they do that, and so on.  Matthew 28:18-20