F3 Knoxville

Tag: Code Brown

Roxanne for Charmin

Workout

Stairs always 🐰 hop

Every stop with no music

5 mountain stompers, 10 Hand release,15 bbq squat, 20 lbc 4 count

Chambawamba

  • start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a Getup. While not doing get ups, you are continuously doing SSH.

Bodies

  • Plank. When you hear bodies hit the floor do donkey kick(), when they count(1,2,3,4) do a Merican

Roxanne

  • Al gore, When your hear Roxanne drop to plank, when you hear red light “squat jump”

Moby (boat/canoe)

  • When you hear bring sally up boat, bring sally down canoe

Proverbs 13:3

Whoever guards his mouth preserves his life;

he who opens wide his lips comes to ruin.

Proverbs 10:19

‘When words are many, sin is not absent, but the wise hold their tongues’.

Abraham Lincoln said, ‘It is better to be silent and thought a fool, than to speak and remove all doubt!’

Soggy Biscuits

THE SCENE:  Chilly and damp.  Around 40 degrees

F3 WELCOME & DISCLAIMER 


WARM-O-RAMA:
Warmed up in Pavilion with 30 SSH on four count, 10 tie fighters right and left legs, tempo merkins, 4ct plank jacks and a mosey around the parking lot
THA-THANG:
Started with traditional Sea Biscuit:

10 Burpees, 20 Merkins, and 30 Lunges then a lap

10 Burpees, 20 Merkins, and 30 Lunges then 2 laps

All completed 4 rounds then we grabbed a rock for

12 Minute coupon workout of

1 min of curls

1 min oh press

1 min of tricep extensions

1 min of squats

3 rounds worth

MARY:
Couple of Ab exercises got us to 615
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today we commemorated Rosa Parks birthday and talked about courage.  Courage to stand up for what we believe in.  Joshua 1:9
MOLESKIN:

ANNOUNCEMENTS:

The Ice Cube Pavilion

THE SCENE: Breezy, Icy, and around 20 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started wit some 30 SSH on the 4 count and then a mosey around the parking lot and tail of the dragon.  Too icy, so we went back to the pavilion.
THA-THANG:

Pattern of 1 Minute of one exercise followed by 30 seconds of another…

Exercises performed in no particular order

Burpees, Al Gore, Plank, Squats, Side S Hops, Overhead Claps, Front Claps, Run, Table Rows, Dips, Decline Merkins, Flutter Kicks, Box Cutters, Big Boys

MARY:
Alabama serenaded us in some OYO LBC’s and Gas Pumpers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Focus on the small things.  The small things are happening every second.  Don’t over complicate what we are here to do.  1 Corinthians 13:13

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

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