F3 Knoxville

Tag: Fabio

Simple. Effective. Boring

THE SCENE: Low 30s, foggy, good weather to sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, CP x 5, ISW x 10, move to the baseline for 20 Rocky Balboas on the curb, jog to other side, 15 RBs, karaoke, 10 RBs, karaoke back, 5 RBs, high knee skip back.
THA-THANG:
4 corners workout.  At each corner of the AO is an exercise in chalk.  Do 15 reps and move to the next corner.  Those exercises are: Merkins, Squats, Monkey Humpers and American Hammers.  After each full rotation, run Baby Everest and back.  Drop one rep with each Rotation until you get to one rep.

Or, until the Q gets bored [pro tip for QICs: if you are doing something monotonous for many minutes, bring music!].

Run to Cardiac after 4 rounds at the AO.  Continue reps, with one exercise at the top, bottom and each turn.  4 more rounds of the exerises.

Next, run from Cardiac to the Dragon for a modified Route 66, but with 7 stops instead of 11 (Route 28?).  Do all 4 of the exercises at each stop,  ending at the top of the Dragon after 7 stops.  So, 480 total reps done.  Good work!

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Simple.  Trust God.  He will provide to get you through your difficult times.  No need to be afraid.  Harder than it sounds, but it is true. Psalms 56: 3-4

ANNOUNCEMENTS:
Looking for a service project.  Any ideas??

Quad Punisher

THE SCENE: Low 40’s misting rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 5
Cherry Pickers
Quad Stretch
THA-THANG:
Mosey to the church, at the columns perform the following:
20 lunges followed by a 30 second wall squat
19 lunges followed by a 30 second wall squat
Repeat until 1 lunge and a 30 second wall squat

Three laps of Bernie to the fence and back followed by 20 elevated (heel on curb) squats on each lap.

Mosey to the CMU pile, repeat 2x
20 curls
20 CMU Thrusters
20 Calf Raises
10 handrail pull ups

we ran until we hit one mile total for the workout, then back to the AO.

MARY:
Flutters to 20 (4ct)
big boys 10
LBC’s to 25 (4ct)
snow angels to 10
hello Dollys to 20 (4ct)
big boys until time expired
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What is your culture?  Look at chick fil a and how well they operate.  Part of that is training an culture, what is the culture at F3, are we picking up the 6, are we supporting the PAX, are we building people up?  How can you impact culture in areas of your life to impact the greater good?
MOLESKIN:

ANNOUNCEMENTS:

4 Corners and a Hill

THE SCENE: Fallish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Disclaimer then first corner of parking lot for 10 tempo merkins, mosey to next corner for 10 tempo Dry Docks, Next corner 10 tempo squats, next 10 4 count flutters

Circle back up for 20 ssh on 4ct, tie fighers left and right x10
THA-THANG:
4 corners of the parking lot perform exercises of merkins, dry docks, jump squats, and 4 count flutter kicks in rep totals of 14,13,12,11 so on to 1.  Complete all 4 corners then up little hill for 5 burpees. If circuit is completed ends up being 105 reps of corner exercises and 70 burpees

MARY:
Finished with some american hammers, Mr. Fred Mercury’s and LBC’s
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!

 

Proverbs 16:24

Remember that God has a plan for us.  We can’t do it on our own.  Give things to him and watch our tongue and how we handle what life throws at us.

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

Chuck Norris on the Cloud with Diamonds

THE SCENE: Low 40s & foggy
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, TN Rockin’ Chair, Tie Fighters, Rocky Balboas, High Knees, Burpees, Bernie
THA-THANG:
Stations at the Cloud and Pavilion

Station 1:
1 – Table Rows (15)
2 – Step-Ups (10 each leg)
3 – Calf Raises (20)

Station 2:
1 – LBCs (20)
2 – Chuck Norris (10)
3 – X-Factor (10 each side)

Station 3:
1 – Box Jumpers (10)
2 – Bulgarian Split Squats (20 [10 ea. leg])
3 – Imperial Walkers (20 [10 ea. leg])

Station 4:
1 – Diamond David Lee Roth Burpees (10)
2 – Hand Release Merkins (10)
3 – Boxcutters (20 – 4ct.)

Station 5:
1 – Lt. Dan (10)
2 – Carolina Dry Docks (10)
3 – Flutter Kicks (20 – 4ct.)

Station 6:
1 – Freddy Mercury (20 – 4ct.)
2 – Big Boys (10)
3 – Monkey Humpers (20 – 4ct.)

MARY:
15 CPRs with a local coupon, Parking Lot Loop & a good leg stretch
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
1 John 5:14-15 instructs us to pray with confidence when we pray from the Heart of God. But we’re reminded that possible answers to our prayers can be: No, Slow, Grow & Go.
ANNOUNCEMENTS:
Reminder for KARM coat collection.