F3 Knoxville

Tag: Cornhole

Celebrity Q

THE SCENE: 45* and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC forward IC
BAC reverse IC
Cherry pickers IC
Merkin NOT ON A 4 COUNT IC
Tempo squat IC
SSH IC

THA-THANG:

Everyone on Preacher at the fountains.  Each corner of the World’s Fair Park lawn has an exercise and number of an exercise to perform.  Run laps and do the work until Preacher calls time.  Each time you pass the fountains you don’t collect $200 but perform 8 burpees.  Corner exercises:

  • Mountain climbers 4-ct x12
  • Power merkins x10 (explode off the deck and clap at top of merkin)
  • BBSUs x15
  • Jump squats x15

Lather rinse repeato. Recover on Preacher and mosey towards amphitheater.

After nearly getting hit by the same truck going both forward and reverse (the truck, not us), assemble on the stage at the theater.  Routine is 11’s.  Start with 1 box jump on stage, sprint the stairs to the top, 10 rail rows at the top.  Return and repeat finishing off 11’s.  Merlot might have splashed.  Recover on Preacher.

Mosey back to the south end of the World’s Fair lawn.  Line up going across.  Preacher calls 10 count bear crawls, then remain in place and do 10 squats all in cadence.  Repeat until reaching the fountains on the other side.

MARY:
Box cutter flutter Edwards ???
American hammers
COUNT-OFF & NAME-O-RAMA
25 Strong for Preacher’s visit: Jenner, Crawdad, Cornhole, Red Writer, Archie, Wilson, Filter, Careless, Quarantine, Halo, Rousey, Passport, G6, Sneaky Pete, Waffle House, Operation, SiPad, Swanson, Partial, Al (FNG), Purple Rain, The Voice, Petey, Preacher, Abort
CIRCLE OF TRUST/BOM:
Preacher talked about his recent move to Arizona, and how none of what has happened to him in the last few months would have been what he planned or thought he would do.  He had to walk through the valley of the shadow of death to end up where he needed to be.

ANNOUNCEMENTS:
Can drive competition with FiA this week.

Legs Run Legs

THE SCENE: Cool and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Toy Soldiers
  • Cherry Pickers
  • BA Circles

THA-THANG:
Mosey to the East Field for 4 corners. Do an exercise at 1st corner, run a full lap. Perform Exercise at first corner, then run to second corner to perform exercise and then complete lap. Continue until you complete an exercise at each corner. Run a full lap, then continue exercises at each corner subtracting one exercise with each lap.

  • Dynamic Lung + Squat x 30
  • Curious Dolly x 30
  • Bobby Hurley x 30
  • BBS x 30

Burpee Over – Battle Buddy up. PAX 1 gets into a low plank position parallel with the midfield line, PAX 2 performs burpee and then jumps over PAX 1 and assumes low plank. Continue until both PAX reaches midfield.

Mosey to the cement bleachers for some 21’s. Super Mario’s and American Hammers.

MARY:
Gibbler led us in Boat/Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It’s important to remember what you’ve learned in the light when you’re in the darkness.
MOLESKIN:
ANNOUNCEMENTS:

Three headed monster

THE SCENE: Calm, Humid, 70sih
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Little of everything… Merkins, Alabama ass-kickers, jog, burpees, tempo squat, jog, BLIMPS
THA-THANG:

  • Aiken legs –>  Bernie Sanders  –> 50 yd sprint (x2)… Legs blasted, check
  • Bear crawl ring of fire –> center circle of the MRSA field. There was no safety on the ground or on your hands.
    1. 360 degrees of bear crawl –> 10 merkins.
    2. 180 degrees of boo boo bear crawl –> 10 werkins.
    3. 180 degrees of boo boo bear crawl (opposite leg) –> 10 werkins.
    4. 180 degrees of crawl bear –> 10 derkins. Arms smoked.
  • Doracides – 400 iron mikes, 250 Big boy sit-ups, and 250 dry docks.
    • partners take turns chipping away while the other runs a suicide style sprint with burpees at the turn around point. At least the end was near.

MARY:

Just cause we had 3 minutes left…. gas pumpers and peter parkers.
COUNT-OFF & NAME-O-RAMA

17 strong.

CIRCLE OF TRUST/BOM:
After God threw man out of the garden of Eden, the first thing he did was form clothes for them. How do we extend grace to our children even when we punish them?
ANNOUNCEMENTS:

F3 olympics…. not sure when, but sounds like fun.

Kickball Warm Up

THE SCENE: Lovely. 67 degrees. Misty, then rainy, then down-poury, then just flat out wet.
F3 WELCOME & DISCLAIMER Yes
WARM-O-RAMA:
This & That; Cherry Pickers x5; Toe Touches

THA-THANG:
10 stations, spread out over 1 1/2 miles (with about equal distance between stations), as follows:

  • 100 Merkins
  • 100 Prisoner squats
  • 50 chest to bars; 50 squat jumps
  • 30 pull ups; 25 lunges (each leg)
  • 20 burpee box jumps (audible to 15)
  • 50 flutter kicks (4ct) (IC); ABC (IC)
  • 50 Iron Mikes
  • 100 BBS
  • 25 diamond merkins; 50 CDD’s
  • Burpee Jack Webb (1 burpee and 2 overhead claps = round 1; 2 burpee and 4 overhead claps = round 2) x 10 rounds

The rules: everyone stays together; everyone stays working; those that finish a station can take up to 20% of the reps of those that have not finished a station (put another way, each person may allow the rest of the PAX to help with 20% of their reps)(in this way those that finish early keep working, help the PAX that need it, and keep up the pace needed to finish all 10 stations in an hour).

MARY:
None.
COUNT-OFF & NAME-O-RAMA
8 dudes
CIRCLE OF TRUST/BOM:
Many of these exercises required each PAX to push to the body to exhaustion (i.e. total muscle failure).  Sometimes life’s trials require the same – maybe total muscle exhaustion, but more likely, emotional or spiritual exhaustion.  So, press on to exhaustion. Lean on Jesus and those that can help with a few reps. Eek out a few more on the way. Enjoy being stronger – you will be.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Lots of stuff coming up: CSAUP; F3 Knox Olympics

Hydro Dog Biscuit

THE SCENE: Overcast with low humidity
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
No Warmup
THA-THANG:
1-mile run with CMU

100 Burpees

211 yard low crawl

100 Burpees

1-mile walk with CMU