F3 Knoxville

Tag: Bunny

Lucy Taylor Davis

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), P3, Bunny, Pac-man, Farley, Cosmo 2
FNGs: None
COUNT: 8
In honor of Cat Gut (Mike Davis) new granddaughter this workout was named the Lucy Taylor Davis. Welcome to the world Lucy. To make you proud we started with:
25 SSh on the 4 count
Tie Fighters
Some Windmills and Cherry pickers
Tempo merkins led to Rocky B’s a few times on the curb then on the mosey…

Mosey to the Big O for a partner workout. AMRAP of an exercise while partner ran the O. Switch out. Exercises were step ups, incline merkins, dips, and flutters. When everyone finished mosey to Circus Maximus…
At circus Maximus 4 cones were set up all along the circle. 10 exercises at each cone. 3 rounds. Exercises were merkins, squats, dry docks, 4ct LBCs. Mosey to bottom of baby Everest for 10 jump squats at bottom and 10 reverse lunges at top. Back to AO

2 minutes for stretches.

Discussed in BOM how important starting our day in prayer and fellowship was. How F3 sets us up perfectly to do that every morning. Cited Bonhoeffer

Full Circle

AO: asylum-am
Q: Gibbler
PAX: Hot Tub (John Muller), Matlock (Bill Maddox), Bunny, Tropicana, Cinco (Scott McGuire), Gibbler, Love’s, P3, Rainbow, TRC/Crab legs, Waffle House (Brady Greene)
FNGs: None
COUNT: 11
WARMUP: merkins and squats and ssh

THE THANG: mosey up baby Everest and do alternating light poles with 5 merkins and squats to bottom of Everest to pickle ball courts with 4 corners of merkins picklepounders dry docks and froggy squats for Hands. Back to the AO to avoid a Q fail

MARY: nope nada zip

ANNOUNCEMENTS: haw ridge 3/28

COT: psalm 100

FriYay

AO: asylum-am
Q: Gibbler
PAX: Snitch (Cory Beilharz ), Waffle House (Brady Greene), Double Wide, Backflow (Wesley Hunt), P3, Bunny, Rainbow, Sawdust, Matlock (Bill Maddox), Gibbler, Tropicana, @Patty Melt
FNGs: None
COUNT: 12
WARMUP: some SSH and parking lot warmups with super Mario and karaoke and toy soldier

THE THANG: baseball field with 5 rounds of merkins and squats and flutter kicks. Then some dips and irkins and dirkins and step ups and then baby Everest because Matlock (Bill Maddox) requested. Cosmo 2and Hot Tub (John Muller) bailed because of sore legs.

MARY: no time for her today

ANNOUNCEMENTS:

COT: Nehemiah 3. Next to and after. What legacy are we building and who are we working together with each day

Battle Buddy Extravaganza

AO: asylum-am
Q: Breaststroke (Will Duncan)
PAX: Sawdust, Matlock (Bill Maddox), Love’s, Cat Gut (Mike Davis), Cinco (Scott McGuire), Farley, P3, Code Brown, Hands, Doublewide (David Schwall), Cosmo 2, Bunny, Snitch (Cory Beilharz ), Shotgun (Will Warwick)
FNGs: None
COUNT: 15
WARMUP:
Stretch, SSH, Tempo Merkins and Squats, Tie fighters, Rocky Balboas and Super Mario’s

THE THANG:
At the AO:
Partner up. Each pair completes 100 reps of Merkins, LBC’s (4 count), Iron Mikes (2 count), and Shoulder Taps (4 count). One partner runs the perimeter of the parking lot while the other does as many reps as possible. When partner returns the position’s switch and the rep count picks up wherever it was left off, repeat until completion.

Mosey up to the top of Baby Everest:
Run down to the parking lot doing 1 manmaker per light, adding as we go (2 at the second light, 3 at the third, and so on). Go for 10 lights

Mosey over to the Rose Bowl
Choose a different Battle Buddy:
One partner runs the inner circle while the other does BB’s. Each partner runs the loop once before heading back to the AO.

MARY:
what’s that?

Announcements:
None

COT:
Remembering the story of Abraham and Issac in Genesis 22. Recognizing that God calls us into hard things to test our faith, but is with us intimately in those trials. God himself offered up his only son just as he asked Abraham to do, and Jesus willingly went and did actually die. The Lord knows us more intimately than any human ever could hope too, and therefore in hard times we can lean on Him and remember that he truly knows our suffering.

Hebrews 4:12-16
[14] Therefore, since we have a great high priest who has ascended into heaven, Jesus the Son of God, let us hold firmly to the faith we profess. [15] For we do not have a high priest who is unable to empathize with our weaknesses, but we have one who has been tempted in every way, just as we are—yet he did not sin. [16] Let us then approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.

The Calm Before the Snowstorm

AO: asylum-am
Q: Double Wide
PAX: Waffle House (Brady Greene), Bunny, Cat Gut (Mike Davis), Double Wide, Hands, P3, Sawdust, Tropicana
FNGs: None
COUNT: 8
WARMUP:
SSH, big and small arm circles, cherry pickers, this and that, calves on the curb, jog down and back

THE THANG:
To the Cloud
Up downs while chopping,
11’s with Hand release merkins and hots seats
Increasing reps of jump squats on the lower dragon
Interval sprints on the upper dragon
Return on the dragon with Iron Mikes at each pole
Back to the Cloud for 7’s with burpees and LBC’s

MARY:
A quick stretch

ANNOUNCEMENTS:
P3 gonna work in a Cardinal next week

COT:
Need refocus my prayer efforts. It’s spiritual warfare out there brothers.