F3 Knoxville

Tag: Code Brown

The Ole Barkley Loop

THE SCENE: Mid 30’s.  Not too bad but ready to get a bit warmer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 20 SSH on 4ct, a little coach Wayne Dunn, 10 4ct Tie Fighters each side, 10 Imperial Squat walkers, 10 4ct mountain climbers, and some tempo merkins
THA-THANG:
Mosey up to the overlook for a Barkley trail circuit.  Stop Sign, Top of the Hill behind the Asylum, other stop sign, and coliseum.  At each stop preform 20

  • Merkins
  • 4ct LBC
  • C Dry Docks
  • Jump Squats

MARY:
Just enough time for a few Freddie Mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Referenced “The Things They Carried” by Tim O’Brien and related it to the things we carry as men.  The things we hang onto that we need to lay at God’s feet.  Matthew 11:28-30
MOLESKIN:

ANNOUNCEMENTS:

Love on Display

THE SCENE: Chilly…28 degrees at circle up
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA:
30 SSH on 4ct, 10 4ct Oh Yeah’s Right and Left, 12 4ct Tie Fighters R and L, 10 4ct Pickle Pounders, 10 Tempo Merkins, and 20 Rocky Balboa’s at the curb
THA-THANG:
Partner up (Dora’s) for 200 Combined reps

  • Merkins
  • LBCs
  • Squats
  • Carolina DDs

Partner 1 performs rep count exercise while partner 2 goes to end of parking lot and back.

When done, we mosey’d to the crosswalk at the lower parking lot for a Route 66 (4ct Pickle Pounders)

Then partnered back up at the base of baby Everest for AMRAP of Monkey Humpers at the bottom while partner 2 runs up and back.  Each partner completed 3 trips.

MARY:
Had time for a few Freddy Mercury’s in Kentucky’s honor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Today’s Emphasis was on Love and what Christ has called us to do

John 15:12 and 1 Corinthians 13:4

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