F3 Knoxville

Tag: Cosmo 2

The Cinco Day Circuit

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Farley, P3, Rainbow, Cat Gut (Mike Davis), Cinco (Scott McGuire), Cosmo 2, Double Wide, Hands, Love’s, Matlock (Bill Maddox), Pac-man, TRC/Crab legs, Tropicana, Techmo
FNGs: None
COUNT: 14
WARMUP:

• Side Straddle Hops x 25
• Cherry Pickers x 5
• Arm Circles
• Michael Phelps
• Merkins

THE THANG:

Main Workout: “The Cinco Circuit”

5 stations | 5 exercises | 5 rounds (We got 3 in!)

Form the Mexican Train. Carry a tire overhead. Follow the light poles. Every 5th light pole is a station. Do 5 burpees together.

Stations:
1. Cinco Squats – 5 tempo air squats, hold at bottom of last one for 5 seconds, 5 jump squats
2. Taco Twists – Russian twists (25 each side)
3. Mariachi Merkins – 5 merkins, then 5 mountain climbers (repeat)
4. Fiesta Flutter Kicks – 25
5. Burro Bombs – 5 donkey kicks per leg, then 5 shoulder taps

Total = 5 rounds x 5 stations x 5-themed reps

Optional: Play Latin music in the background for flair.

MARY:

1. 2 Sprints
2. Canoe w/ CatGut

ANNOUNCEMENTS:

Hardship Hill

COT:

Cinco de Mayo isn’t Mexico’s Independence Day — that’s a common myth. Instead, it commemorates the Battle of Puebla in 1862, when a small, under-equipped Mexican force defeated the French army, one of the strongest in the world at the time. Outnumbered and outgunned, the Mexicans stood their ground and protected their homeland.

So why does that matter to us? Because this workout — and life — isn’t about having the perfect conditions. It’s about grit, unity, and heart. Just like those soldiers at Puebla, we show up, we fight together, and we leave no man behind.

Running and more running

AO: asylum-am
Q: Farley
PAX: P3, Cinco (Scott McGuire), Gibbler, Hot Tub (John Muller), Cosmo 2, F3 Pluto ( Hugh Nystrom), Sawdust, Tropicana, Farley, Hands, Sharmin; Tackamo;Bonnie;
FNGs: None
COUNT: 13
WARMUP: stretches; light jog

THE THANG:
5 rounds at toilet bowl of 20/20 Merkins/Carolina Dry Docks then jog half way around and complete 20/20 dips and step ups. Finish with 40 crunches
MARY:
1 minute stretch
ANNOUNCEMENTS:
Sign up for a Q next week!!
COT:
Isaiah 61 :11

Spiritual renewal and transformation, just as plants emerge and flourish in spring, so too can individuals and communities experience a resurgence of righteousness and praise under God‘s guidance

1000 Reps

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Matlock (Bill Maddox), Double Wide, Cinco (Scott McGuire), Gibbler, Waffle House (Brady Greene), Cosmo 2, Kentucky, Hands, P3, Bunny, Cat Gut (Mike Davis), F3 Pluto ( Hugh Nystrom), Pac-man, Archie, Hot Tub, Techmo
FNGs: None
COUNT: 16
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Lucy Taylor Davis

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Cinco (Scott McGuire), P3, Bunny, Pac-man, Farley, Cosmo 2
FNGs: None
COUNT: 8
In honor of Cat Gut (Mike Davis) new granddaughter this workout was named the Lucy Taylor Davis. Welcome to the world Lucy. To make you proud we started with:
25 SSh on the 4 count
Tie Fighters
Some Windmills and Cherry pickers
Tempo merkins led to Rocky B’s a few times on the curb then on the mosey…

Mosey to the Big O for a partner workout. AMRAP of an exercise while partner ran the O. Switch out. Exercises were step ups, incline merkins, dips, and flutters. When everyone finished mosey to Circus Maximus…
At circus Maximus 4 cones were set up all along the circle. 10 exercises at each cone. 3 rounds. Exercises were merkins, squats, dry docks, 4ct LBCs. Mosey to bottom of baby Everest for 10 jump squats at bottom and 10 reverse lunges at top. Back to AO

2 minutes for stretches.

Discussed in BOM how important starting our day in prayer and fellowship was. How F3 sets us up perfectly to do that every morning. Cited Bonhoeffer

Battle Buddy Extravaganza

AO: asylum-am
Q: Breaststroke (Will Duncan)
PAX: Sawdust, Matlock (Bill Maddox), Love’s, Cat Gut (Mike Davis), Cinco (Scott McGuire), Farley, P3, Code Brown, Hands, Doublewide (David Schwall), Cosmo 2, Bunny, Snitch (Cory Beilharz ), Shotgun (Will Warwick)
FNGs: None
COUNT: 15
WARMUP:
Stretch, SSH, Tempo Merkins and Squats, Tie fighters, Rocky Balboas and Super Mario’s

THE THANG:
At the AO:
Partner up. Each pair completes 100 reps of Merkins, LBC’s (4 count), Iron Mikes (2 count), and Shoulder Taps (4 count). One partner runs the perimeter of the parking lot while the other does as many reps as possible. When partner returns the position’s switch and the rep count picks up wherever it was left off, repeat until completion.

Mosey up to the top of Baby Everest:
Run down to the parking lot doing 1 manmaker per light, adding as we go (2 at the second light, 3 at the third, and so on). Go for 10 lights

Mosey over to the Rose Bowl
Choose a different Battle Buddy:
One partner runs the inner circle while the other does BB’s. Each partner runs the loop once before heading back to the AO.

MARY:
what’s that?

Announcements:
None

COT:
Remembering the story of Abraham and Issac in Genesis 22. Recognizing that God calls us into hard things to test our faith, but is with us intimately in those trials. God himself offered up his only son just as he asked Abraham to do, and Jesus willingly went and did actually die. The Lord knows us more intimately than any human ever could hope too, and therefore in hard times we can lean on Him and remember that he truly knows our suffering.

Hebrews 4:12-16
[14] Therefore, since we have a great high priest who has ascended into heaven, Jesus the Son of God, let us hold firmly to the faith we profess. [15] For we do not have a high priest who is unable to empathize with our weaknesses, but we have one who has been tempted in every way, just as we are—yet he did not sin. [16] Let us then approach God’s throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.