F3 Knoxville

Tag: Choir Boy

Kraken under a Harvest Moon

AO: the-farm
Q: School Zone (Michael Shope)
PAX: Choir Boy, Aladdin, School Zone (Michael Shope), Trash Panda
FNGs: None
COUNT: 4
WARMUP:

Cherry pickers, this and that, rockettes, side straddle hops

THE THANG:

Kraken at the corners
3.0 miles
10 -15 -20 – 25
Carolina Cheerleaders
Carolina Dry Docks
V-Ups
Merkins
Box Jumps
Dips

MARY:
ANNOUNCEMENTS:
COT:

Matthew 22:37-39

A Morning to Remember

AO: dogpound
Q: La-Z-Boy (Zac Smith) , Doubtfire (Nick Bond)
PAX: Aladdin, Earmuffs (Dan Studt), Woodshack (Dave Carter, Mayberry, Choir Boy, ExciteBike (Micah Stair)
FNGs: None
COUNT: 8

WARMUP:
SSH IC x 20
BA Circ FWD & BWD IC x 5
Merkins 4ct IC x 10
Plank Jack’s 4ct IC x 10
Plank Work
Tempo Squats IC x 10
Cherry Pickers IC x 5
THE THANG:
Grab a couple of Softball Pee Rocks
Mosey – Walk and Curl
Walk and Tricep Extension

Baby Everest-
7’s – Thrusters and Merkins

Kory Hill-
Battle Buddies
Partner A – Smurf Jax w/ Rocks
Partner B – Merkins x 15
3x each

Lap around Small island

Handoff to Doubtfire

Visit Dwayne for Shoulder Taps

Mosey to matterhorn

Reverse Lunge and Burney

5 pull ups on the back bone

To the pav-a-lon

5 Pull ups

20 Squats

Mosey to the back bone

3 pull ups

Back to the AO

MARY:
ANNOUNCEMENTS:
COT: September is Suicide Awareness Month
Earmuffs dropped a impactful message before jetting off. Anxiety and communication is contagious. It’s more of you thinking of yourself and the conversation versus how God wants to use you in this conversation.

We are off to see the Wizard

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, @goatdish
FNGs: None
COUNT: 3
WARMUP:
Running in place and High knees
Side straddle hops
Cherry pickers
Tie-fighters
Merkins

THE THANG:
Park run with 20 dips at each bench
7’s at light pole hill, Merkins and Bigboys
Fellowship mosey to stairs
Cardio-blast- 25 straddles, 10 squats, 5 burpees then run up stairs to 20/20/20 hello dolly’s, flutter kicks, and Freddy Merks. Rinse and repeat. For 10 mins.
Finish the loop with dips.

MARY:
No time for Mary

ANNOUNCEMENTS:

COT:
Do a good work. Do not let yourself be distracted.

Latin Suicides

AO: the-farm
Q: Choir Boy
PAX: Choir Boy, School Zone (Michael Shope), Sharpie
FNGs: None
COUNT: 3
WARMUP: Some SSHs, little baby arm circles (forward and backward), windmills

THE THANG: Mosey to the basketball court for some suicides with exercises.  Start at one baseline, run to the top of the three point line and do 10 reps, run back to the baseline, run to half court and do 20 reps, run back, run to the top of the opposite three point line and do 30 reps, run back, run to the other baseline and do 40 reps, run back and do abs until the six arrives.  

We did squats, merkins, calf raises, CDDs, lunges, and burpees (we made it to the opposite three point line on burpees before time).  So, we did 100 squats, 100 merkins, 100 calf raises, 100 CDDs, 100 lunges (total – 50 each leg), and 60 burpees.  Not bad by 6:15am.  We may have gotten better, but at least we didn’t get worse.  And, School Zone taught us some select Latin words along the way.

MARY: Only had time to hold a plank for a minute.

ANNOUNCEMENTS: None spoken

COT: I sometimes get discouraged that I’m not better (faster, stronger, fitter, etc.) from all of the workouts that I do.  Then, it occurs to me that if this is what I’m like with all of the workouts that I do, imagine where I would be if I didn’t do any. That thought helps motivate me to keep coming out.

Independence Day!

THE SCENE

F3 WELCOME AND DISCLAIMER
• Welcome to F3: Fitness, Fellowship and Faith

• My name is I-Beam and I’ll be your Q today

Five Core Principals
• Free of Charge
• Open to All Men
• Held Outdoors
• Peer Led
• Ends with a COT (Circle of Trust)

• You are here on your own volition
• I’m not a professional

Leave no man behind, but leave no man where you find him.

WARM O RAMA
Side Straddle Hops x 10 IC
Hill Billies x 10 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC
Moroccan Night Clubs x 10 IC

BUY IN
Burpees x 10 for those gave it all

THE THANG
Mosey to Poopetorium
Wall Sits x 10 Arm Raises Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Wall Sits x 10 Push Press Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Wall Sits x 10 Overhead Claps Each PAX
Rest x 20 seconds
Box Jumps / Step Ups x 10
Decline Merkins x 10

Mosey to Backbone
Pull Ups x 5
Burpees x 5
BBS x 5
Rinse and Repeat 3x

MARY
Ab Cycle
3 exercises without putting feet down
Flutter Kicks x 10 IC
Hello Dolly x 10 IC
Gas Pumper x 10 IC

BUY OUT
Burpees x 10 for those that gave it all

COT ( CIRCLE OF TRUST)
Count Off
Name-o-Rama

WORD
Today is Independence Day, the day the Declaration of Independence was signed declaring our independence from Great Britain.

The Second Sentence:
We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness..

Today we remember ALL people and what the Declaration of Independence stands for. Remember the liberty that we enjoy, celebrate equality for all and pursue justice for all people. Including those that may be different from you.

May we all live together remembering what our fore fathers fought for.