F3 Knoxville

Tag: Cat Gut

Barkley Returns!

THE SCENE: 48 Degrees with a slight breeze. Very Nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Cherry Pickers IC x 10

2. Baby Arm Circles IC 10 front and 10 back

3. SSH (aka Jumping Jacks LOL) IC x 10

4 Imperial Squat Walkers IC x 10

5. Lap around the AO x 1
THA-THANG:
Mosey towards gate to start Barkley.

Stopped half way to start of Barkley and did 10 burpees OYO

We did three loops of the Barkley. Each lap had 4 stations.

Round 1: Station 1 – 20 merkins, Station 2 – 20 curls with rock and 20 rows with rock, Station 3 – 20 Carolina Dry Docks, Station 4 – 20 Dips

Round 2: Station 1 – 30 Starjacks, Station 2 – 30 rock squats, Station 3 – Reverse lunges x 15 each leg, Station 4 – 30 Monkey Humpers

Round 3: Station 1 – 40 LBCs, Station 2 – 40 Hello Dolly’s, Station 3 – 40 American Hammers SC, Station 4 – 40 Flutter Kicks 4 count

Finishers rotated through 15 shoulder taps, 15 squats and 15 big boys until pax finished.

Mosey back to AO.

MARY:
Coolio led the group in American Hammers to finish out the workout.
COUNT-OFF & NAME-O-RAMA
34 PAX today including 2 FNGs. Nicholas Generaux (Ponder) and Anderson Olds (Tinder)
CIRCLE OF TRUST/BOM:
Share today about working in faith. It is easy to think about achieving in terms of oneself. I did this or I did that and this happened or that will happen. But just like the farmer who plants we cannot control the out come…only God can. We must work in faith for God!
MOLESKIN:
None today
ANNOUNCEMENTS:
Tank and Tinder shared about an F2 event for inner city kids on December 3rd. Tank has details.

10 15 20

THE SCENE: Dark and Kind of chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Roxanne by the police. Everytime the song says Roxanne -Merican. Everytime the song says “put on the red light” jump your feet up to your hands while remaining in plank
THA-THANG:

10,15,20

AO parking lot beginning on baseline, PAX would do 10 reps of an exercise at the starting side, sprint to the other side doing 10 reps of that same exercise. go through all the exercises. Rinse and repeat rounds of 15, and 20

  • Merican
  • Squat
  • Dry Dock
  • Squat Jump
  • Burpee

Mosey in two lines to the Chapel for some leg work

  • Parrell Squats: 10 reps on a 4 count
  • Staggered Leg Squat, left leg out – 10 reps on a 4 count
  • Split Leg Squat, left leg out – 10 reps on a 4 count
  • Parrell Squats: 10 reps on a 4 count
  • Staggered Leg Squat, right leg out – 10 reps on a 4 count
  • Split Leg Squat, right leg out – 10 reps on a 4 count

Mosey in two lines to the AO

Crabwalk suicides. Crabwalk from the baseline to the first parking line and back to start. Crabwalk from the baseline to the second parking line and back to start.Crabwalk from the baseline to the thrid parking line and back to start.

MARY:
15 American Hammers on a 4 count

15 flutter Kicks on a 4 count

20 Big Boys on your own
COUNT-OFF & NAME-O-RAMA
34 no FNGs
CIRCLE OF TRUST/BOM:
People are always watching, especially our kinds. Our actions and our reactions speak louder than words. They are watching and listening even when we don’t think they are or we wish they weren’t.

John 13:34-35

Sugar High

THE SCENE: Perfect Day for a Mosey and some route 66 on the go.   26 pax left tha parking lot with a sugar high and burned off some Halloween goo!

5:30 COP

  • Imperial Squat Walker
  • High Knees 1/2 way across Lot then run it out
  • Skips 1/2 way across Lot then run it out
  • Squat 1/2 way across Lot then run it out
  • Karaoke 1/2 way across Lot then run it out
  • Shuffle 1/2 way across Lot then run it out

 Mosey to Route 66

  • Burpees – Circle to the 6

Head to long hill

  • Merkins – Circle to the 6

 Take Everest!

 Rock Pile – Dora

  • 3 trips each
    • Partner #1 15 Curls x 30 Rows
    • Partner #2 Run to the cones stopping half way for a burpee

Mosey to AO

  • Stops on the way
    • Squats x 20
    • Imperial Squat Walker x 20

Cash Out

  • Sprint to the top of the Hill next to the AO

Mary

  • Hello Dolly x 20
  • Flutter Kicks x 20
  • ATM’s
    • Shoulder tap x 15
    • Slow Merkin x 10
    • Fast Merkin x 10

ANNOUNCEMENTS:

  • 2 year convergence at the Asylum Saturday.   Engage EH
  • 2 year anniversary get together 2:00-5:00 at Concord Baptist

BOM

  • Seek a heart of Self-forgetfulness and look for the ways that God want to use you in the midst of life’s struggles  We are called to be salt and light all the time not just when it suits our schedule.

Kraken’s Revenge

THE SCENE
32 and Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
SSH x25 IC
Tempo Merkins x15 IC
SSH x15 IC
Tempo Squats x15 IC
2 Laps around the parking lot and line up on the curb

THA-THANG
Warm-Up Sprints
Start on the curb at one side of the parking lot.  Lunge to the cones (approximately 1/3 of the lo) and do 2 buprees at the cone.  Then sprint to end of parking lot and do 2 hand-release mekins.  Sprint back and do 2 BBS.  Rinse and repeat the merkins and BBS each trip until you get to 10 each.

Mosey to new parking lot

The Kraken!
Spread out to 8 cones.  Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until tie is up.

  • Cone 1 – Dry Docks x15 or x20
  • Cone 2 – Narrow Squats x15 or 20
  • Cone 3 – 4ct Flutter Kicks x15 or 20
  • Cone 4 – Star Jumps x15 or 20
  • Cone 5 – 4ct Shoulder Taps x10 or 15
  • Cone 6 – Reverse Lunges (each leg counts as 1) x10 or x15
  • Cone 7 – 4ct Hello Dollys x15 or x20
  • Cone 8 – Smurf Jacks x15 or x20

Mosey back to SP.

MARY
American Hammers x20 IC
Hand-Release Merkings x10 IC
4ct Flutter Kicsks x20 IC
Diamond Merkins x15 IC
Hello Dolly x20 IC
Wide Merkins x15 IC
Side Crunches, Rt x20 IC
Side Crunches, Lf x20 IC
Ranger Merkins 15 IC
American Hammers x20 IC

COUNT-OFF & NAME-O-RAMA
29 PAX

CIRCLE OF TRUST/BOM
Often we measure our sense of security and significance by our external circumstances…where we “are.”  A stronger, truer expression is to look at the direction we are heading in.  Our circumstances may be tough, but if keep our eyes fixed on God, and seek to live with honor and integrity we will find a strength and resilience we didn’t know we had access to.  Conversely, we may be in a “good place” circumstantially, but if we don’t guard our heart and mind we will soon find life looses it’s joy and wonder.  Bottom Line: Life is a pursuit, not a destination!  What are your eyes fixed on?  How can you help someone in your life shift perspectives?

MOLESKIN
Cold weather is creeping into to K-Town, but the PAX greeted it head on and did strong work this morning!

ANNOUNCEMENTS:

  • 2 Year Anniversary THIS SATURDAY! Workout in the AM and party in the afternoon.
  • Online Q-Sign Up is live.  Go to www.f3knoxville.com to sign up for November!

Descending Ladder

THE SCENE: Low 40s & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 30
  • Tempo Squat x 10
  • 4ct Merkins x 10
  • Cherry Pickers x 5
  • this/that stretch

THA-THANG:

  1. Descending ladder.

Each man OYO work your way down the ladder from top to bottom.  After each round run across the parking lot & down the hill to the ball field fence.  Rinse & Repeat eliminating the lowest remaining exercise each round.  Alternate bernie sanders each trip up the hill when coming back from the ball field fence.

  • 10 Thrust Merkins
  • 9 Reverse Lunges
  • 8 Box Cutters
  • 7 Burpees
  • 6 Squatjacks
  • 5 Superman Swims
  • 4 Dry Docks
  • 3 Iron Mikes (4 ct)
  • 2 Flutter Kicks
  • 1 Ultimate Merkin

 

2.  Bear Square Crawl.

Four cones set up in a square.  Crawl the square while always facing the same direction.  Stop at each corner & perform the following:

  • Round 1:  10 Merkins
  • Round 2:  10 Pickle Pounders
  • Round 3:  out of time!  One long crawl to the end of the parking lot & Crawl Bear back.

MARY:
No Mary today….plenty of abs in the workout.

COUNT-OFF & NAME-O-RAMA
20 PAX:  Rainbow, Booster, Snitch, Abacus, Pusher, Cat Gut, Smalls, Fabio, Rusty, Bunny, QVC, Walkabout, Code Brown, Charmin, Toll Bridge, Passport, Gibbler, Cheatsheet, Ribbed, Bartman

CIRCLE OF TRUST/BOM:
Repeat BOM from my last Q….it has still been on my mind.   Don’t let the cold weather make you a fartsacker!   Champions are made in the cold weather.  Keep setting the alarm, keep pushing….you’ll be glad you did once the spring arrives.

MOLESKIN:

ANNOUNCEMENTS:
Truckin to the Pound – tomorrow 6am at the Truck Stop.