F3 Knoxville

Tag: Doubtfire

Alternate Route 66

THE SCENE: Chilly and damp 28
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC
THA-THANG:
Mosey to the Boats for A Modified Route 66.  15 lights total around base of hill.  At each light increase number of rep by 1.

First 9 lights, Merkins

Stop at Fuel tanks for 25 BBS

Next 6 lights, Burpees

At Matterhorn

Start at 2 reps and each trip up the Matterhorn increase reps by 2.  Repeat trips up Matterhorn until getting 10 reps of each exercise. 2 Merkins + 2 Ratchet squats

Back to Route 66 going the opposite direction.

6 lights, 2 Squats increase reps by 2 at each light

At Fuel Tanks 25 BBS

Mosey to lower stairs.  10 werkins, run up stairs to top of hill at restaurant, 10 werkins

Indian Run back to AO

MARY:
Ring of Fire Merkins starting at 5 reps, increasing by 5 each round up to 15 reps

American Hammers (Crawdad)

Flutter Kicks (Tank)

Wide flutter kicks, ask Bartman for his name of these (Bartman)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When we pray to God, we need to remember to be humble in our prayers and ask that His will be done.

MOLESKIN:

ANNOUNCEMENTS:
Alcoa CSAUP

Wesley house this Sunday rain or shine.   Be in the gym if it is raining

Super Bowl 52 Party at the Dog Pound

THE SCENE: Beautiful morning, a steamy 45 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 side straddle hops 4 ct (cadence), 52 Merkins on your own, Ran to outhouse, 52 alternating step ups, 52 alternating lunges, Ratchet led Shoulder Blaster

 

THA THANG:

mosey to the bottom of “the hill” with our rock/rocks

at bottom of hill:  26 mountain climbers, 12 burpees, 52 an of your choice

At top of hill:  26 merkins, 52 bicep curls w rock, 52 triceps extensions w rock

repeated once more

MARY:

hello dollys, American hammers, slow merkin/ plank combo, baby crunches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Take an “inside look” at your heart on a regular basis.  Ask your self deep and challenging questions.  Examine yourself before the Lord.  Don’t walk away with guilt and shame, but instead respond with Godly repentance which will lead you closer to the Lord, with a better understanding of your desperate need for HIM in every area at all times.   Read 1 Timothy 5.  We have 2 choices:  1) Run after the Lord day and night or 2) Run after our own pleasures and desires and if we do this we will be dead even though we are alive.

DORA 1,000

 

THE SCENE: Low 30’s.  No wind.  Good winter workout weather.

F3 WELCOME & DISCLAIMER

welcomed group & FNG


WARM-O-RAMA:

  • Side straddle hops x 20 IC
  • Tempo squat x 10 IC
  • Tempo merkin x 10 IC
  • 30 seconds OYO stretching

THA-THANG:

  1. Form 2 lines for a CMU Indian run to the base of baby Everest.
  2. Battle buddy up for CMU Dora work on the hill.  Perform 100 reps of the “bottom” exercise while partner carries CMU to the top of the hill and does 5 reps of the “top” exercise.
  3. Rinse & repeat until all exercises complete.

MARY:

  • Little baby crunch x 50
  • Hello dolly x 20
  • Flutter kick x 15
  • Slutter kick x 15

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Pushing myself physically is often easier than pushing myself spiritually.  I know I can do 1 more Burpee or 1 more merkin even when I’m exhausted.  But when I’m drained spiritually it is hard to find that inner strength.  Fortunately we have a God who intercedes for us and carries our burdens.  We need to look no further than him and cast our burdens on him.

“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”   Isaiah 40:28-31

MOLESKIN:

ANNOUNCEMENTS:

Moving Escalator

THE SCENE: 38 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop X 20
Imperial Squat Walkers X 15
Arm Circles x 14 each way
Burpo’s – 5
THA-THANG:

Forties – High rep version of 11’s. Always add up to 40 subtracting 5 each time:
Merkins and Big Boys
– 30 Merkins, Devin Hester 10 BBS
25 Merkins Devin Hester 25 BBS
20 Merkins, Devin Hester 20 BBS
15 Merkins, Devin Hester, 25 BBS
10 Merkins, Devin Hester, 30 BBS

Mosey towards Asylum

Moving Escalator – 10 burpees, 20, Squat Jumps, 30 merkins, 40 squats
10 reps, run to next stop, 10 reps+20 reps next exercise, run, 10, 20, 30 reps, run, 10, 20, 30, 40 reps, run to start. Can go back down escalator: 40, 30, 20, 10, run, 30, 20, 10, run, 20, 10, run, 10.

At the Hill(next to AO)

5 burpees at bottom run to top and do 5 burpees.

Aborama:
7 x Captain Thor
Boat Canoe
COUNT-OFF & NAME-O-RAMA
40 PAX with one FNG Face Plant
CIRCLE OF TRUST/BOM:
My wife and I have been doing a devotional call the Bible in one year on through the bible app.  It has been great to go through verses together.  Here is the link to the bible app if your interested https://www.bible.com/app

Downright Warm

THE SCENE: 41F, no wind, the warm weather drew a crowd today!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC 4 CT
Imperial Squat Walkers x 15 IC 4 CT
Merkins x 15 IC 4 CT
4X run across the parking lot, building intensity (Merkins and Squats between sets)

THA-THANG:
Mosey to the playground, find a bench
11s: Dips and BBS
11s: Box Jumps and Derkins

Back to the AO

Mini Grinder, 4 stations + the hill:
20 reps, after each lap drop 2 reps (20, 18, 16…)
1: Squat Jumps
2: Merkins
3: Iron Mikes
4: Gas Pumpers
+
2 Burpees at the top of the hill
Every other time up the hill, Bernie Sanders

Called it during the lap of 8, props to Plunger for pushing it with me.

MARY:
Boat Canoe (with some American Hammers thrown in for fun)
ATMs from Cap’n (thank you, sir!)

COUNT-OFF & NAME-O-RAMA
38 PAX, no FNGs

CIRCLE OF TRUST/BOM:
“Someone who cares about you, sweats with you, and corrects you when you need to be corrected is one of the most precious things in life; a true friend.” -Eric Greitens
I feel lucky to have several true friends in the COT this morning.

ANNOUNCEMENTS:
That Alcoa CSAUP event coming up looks wicked awesome.