F3 Knoxville

Tag: Carrot

13 Is A Lucky Number

THE SCENE: 60s, cool. Ice cool.
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith!
  • My name is Steam and I am delighted to be your Q this morning!
  • I am not a professional and you are here on your own volition – which means no one is going to force you to do anything this morning – you have to make the choice to push yourself and those around you!
  • If you need to modify any of the exercises we do this morning feel free to do so.
  • Today is the 13th day of June and day what you will about the number 13 but I’m feeling pretty lucky, I hope you are too! Let’s keep the mumblechatter and morale high this Morningside !!!!


WARM-O-RAMA:

  • Cherry-Picker: 13×4 IC
  • SSH: 13×4 IC
  • Rockette: 13×4 IC
  • Imperial Walker: 13×4 IC
  • Torso Twist: 13×4 IC

.
THA-THANG:

Mosey to Market Square Pavilion

Swanson leads PAX in 10 1-count merkins by Eddie’s Health Shoppe on Union

Abort leads PAX in 10 1-count merkins by market square bell

    • Get in battle buddy teams
    • BB1: sprints down to splash pad
      • Executes 13 squats (1-count)
      • Sprints back to recover BB2
    • BB2: executes 13 4-count flutter kicks
    • Once both you AND your BB complete two evolutions of squats, recover right here in the squat position.
  • Mosey to Market Square parking garage
  • Tower of Power
    • 6 floors (all 1 count)
    • F1 = 13 merkins
    • F2 = 13 big boy sit-ups
    • F3 = 13 squats
    • F4 = 13 flutter kicks
    • F5 = 13 Apollo onos (at top)
    • F6 = 13 smurf jacks (at top)
  • Mosey back to AO

COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:

    • Goliath Must Fall
    • Fear Must Fall
    • “But now thus says the Lord, he who created you, O Jacob, he who formed you, O Israel: “Fear not, for I have redeemed you; I have called you by name, you are mine.”
    • ‭‭Isaiah‬ ‭43:1‬ ‭ESV‬‬
    • https://www.bible.com/59/isa.43.1.esv
    • Who or what is your Goliath today and this week?

KEEP THE FAITH & FIGHT THE GOOD FIGHT!

Make it as tough as you want it

THE SCENE: In the lower 60s with no humidity, peerrffeeccctttt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plank merkins x10 IC
10&2 lunges x10 IC
SSH x10 IC
Burpees x5 OYO

THA-THANG:
Mosey to the south end of the world’s fair lawn, and around the pond toward the Big Ball.  Stop for count off underneath bridge.  Five stations, 3 men per group after count off.  Only the group doing Lion Kings has a set number, the rest of the PAX instructed to go as hard as they want.  “You made the choice and got out of bed, make the workout as hard as you want.”

  • Freddy Mercury’s
  • Imperial squat walkers
  • Crab cakes
  • Hand release merkins
  • 10 Lion Kings with CMUs, followed by sprint to Big Ball for 5 pull ups

The group doing Lion Kings and pull ups are the bump group.  Once they finish their pull ups then run to group 1 and bump them, who then bump group 2 Etc. Continue until everyone has been through the circuit.

Mosey to pedestrian bridge between Big Ball and the amphitheater.  Lieutenant Dan’s across the bridge: 4 lunge walks, 4 squats, repeat until you get to the other side.  Low plank until everyone finishes.

Back up and mosey to the amphitheater.  Exercises grouped to give no rest on muscle group, done in quick succession:

  • Derkins x15
  • Merkins x15
  • Incline merkins x15

Hold the bottom of a squat until everyone finishes up.  Same routine for the next set, exercises done without rest, then hold a squat until everyone finished up.

  • Leg lifts x15
  • Flutter kicks x15 (4-ct)

Mosey back to start point, collecting cones and CMU’s on the way.

MARY:
No Mary, just ATMs to cash out.
COUNT-OFF & NAME-O-RAMA
15 including 1 FNG: The Voice, Reverb, Positron, Church Mouse, Rousey, Quarantine, Carrot, Gesundheit, Daniel Son, Half Caff, Cowbell, Passport, Jackie Joyner, Swanson, Abort
CIRCLE OF TRUST/BOM:
“Not all leaders set out to be leaders. People set out to live their lives, expressing themselves fully.  When that expression is of value, they become leaders.  So the point is not to become a leader.  The point is to become yourself, to use yourself completely – all your skills, gifts and energies – in order to make you vision manifest.  You must withhold nothing. You must, in sum, become the person you started out to be, and to enjoy the process of becoming.”

Big Ball Slurpee

THE SCENE: warm and muggy
F3 WELCOME & DISCLAIMER – Nope, not a professional
WARM-O-RAMA:
20 SSH

10 each of baby arm circles (both ways), Moroccan night clubs, and over head claps

15 tempo squats
THA-THANG:
7/11’s – 7 pairs of exercises done by 10 reps of exercise A/1 rep of exercise B (9/2, 8/3, etc)

pairings:

8 count body builders & Rockettes

BBS & Sprint (30yards)

60lb Sand Bag Toss & Burpee

Flutter Kicks & Monkey Humpers (Both on 4 Count)

Incline Merkins & Box Jumps (or Step-ups)

Lunge & CMU Curl

Inch Worm Merkins & Squats
MARY:
no time for Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
the grass is greener where watered, not necessarily on the other side…

MOLESKIN

ANNOUNCEMENTS:

Memorial day convergence