F3 Knoxville

Tag: Fast-n-Easy

THE GOLDEN ROAD

THE SCENE: Low 50s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Static Stretching, Descending Burpees (x10,  x9, x8, x7, x6, x5) – Co-Q Bartman
THA-THANG:
Mosey to strip center parking lot for 15 more Burpees.

Mosey on to the base of Jucomanjaro. 8 cones spaced out going up to the summit. Each cone marked with an exercise.   Battle Buddies complete 50 reps total as a team, one exercising while the other runs to next cone and performs 3 hand-clap Merkins before running back. Once reps complete, teams move to next cone and repeat, making our way slowly to the top. Exercises: Jump Squats, LBCs, Incline Merkins, Monkey Humpers, Freddy Mercury (4ct), Decline Merkins, Windmills, SSHs.

Once PAX reached the summit, we were greeted by Waxjob, levitating amongst four blazing torches of fire and the Golden CMU perched atop of a large log seemingly engulfed in flames. Bartman presented the Golden CMU to JUCO but required exercises called by Judge Judy (10 Burpees) Booster (100 calve raises) and Spotter (25 Harry Rockettes) before it was handed over.  Judge gave a short speech about Spotter’s awesomeness and announced Spotter would be keeper of the CMU – well deserved!

Pax jogged back down the mountain with the inflamed torches ablaze. Once torches were extinguished in the duck cesspool, PAX performed Merkins – x40, x30 and x10 before circling up for MARY at the shovel flag.

MARY

Really slow Peter Parkers – Co-Q Bartman
COUNT-OFF & NAME-O-RAMA
32 strong


CIRCLE OF TRUST/BOM:
Judge Judy told a story of a hostage situation he encountered at work and the tremendous leadership and bravery displayed by law enforcement during the event.  What difficult Jester in your life is Christ asking you to clean up? Do you have the courage to obey his command, even when it feels like too much to ask?
MOLESKIN:

Golden CMU handoff was absolutely epic. Thank you Bartman for co-Qing with me and Waxjob, La-Z-boy and Code Brown for making the ceremony so creepy, yet awesome.
ANNOUNCEMENTS:
Abscess traveling to Cleveland for 1 year anny.

Foggy Fun

THE SCENE: Foggy, 51°F, Feels like 51°F, Humidity 98%, Wind 0mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo Squats 15x IC
  • LBAC 15x IC Forwards and Backwards

THA-THANG:

  • Mosey to the track
  • 4 rounds
    • 40x Squats
    • 30x Hand Release Merkins
    • 20x Burpees
    • 400m run
  • Mosey to the front

MARY:

  • Captain Thors 5x
  • Flutter Kicks 20x IC
  • 8ct Man Makers 10x

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.  But if any of you lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.
James 1:2‭-‬5 NASB
Many times we answer with knowledge instead of wisdom. Wisdom includes listening to anothers words and feelings and responding if necessary. Many times no response is needed, the person just needed to be heard. Wisdom is required for the trials we face, we need to be willing to ask for it and have the patience to receive it.

MOLESKIN:

ANNOUNCEMENTS:
Food drive is still on, bring your donations either Thursday or Saturday.
Brolympics on Nov. 9. Signup at – https://f3knoxville.us16.list-manage.com/track/click?u=2bbfbfb4650376d65ab58b2d4&id=6f6f153159&e=b4b4ef0ceb
3rd F Dec 7 – Convergence at Truck Stop with Fellowship after at Two Rivers Church

CMU NASCAR

THE SCENE: Rain 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over head claps x 40 IC

SSH x 30 IC

5 Burpee OYO

Tempo Squat x 15 IC

Flutters x 15 IC
THA-THANG:

Sling Shot: Partner up. One partner with CMU. Partner 1 with CMU starts running along greenway. Partner 2 does 20 push-ups and 20 squats, then runs to catch Partner 1. Partner 1 then does push-ups and squats. Continue to 1/2 mile marker and then return to AO doing the same swap.

Block Burner 13: Line up with CMU. Push CMU in bear crawl position 40 yards then do 1 push-up. Push CMU back and do 13 BBS with CMU on chest. Increase number of push-ups and decrease number of BBS.

MARY:
10 – 8 count BB

10 Flutters IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You are son’s of the Living God. Heirs to the Throne. Our Elder Brother has gone before us. Know your place, know that you are made in His image and so are the people around you.
MOLESKIN:

ANNOUNCEMENTS:

Unfinished Flora 1,2,3…..4…..5…..4,3,2,1

THE SCENE: Something about cold hand and fingers
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Toy Soilders IC x 20, Sprinklers IC x20, Tempo Squats X 15, SSH X 25, Bone the Fish

THA-THANG:
CMUs were needed with Partner work.

100 Merkins by 10s feet on CMU partner held plank

200 BBS by 20s partner on ground feet 6″up CMU overhead

300 Goblet Squats by 25s Partner held an Al Gore with CMU

400 CMU Swings by 25s for some others cheated, parter ran

some started 500 SSH but I think they cheated

MARY:
Hello Dolly for 1 minute

CIRCLE OF TRUST/BOM:
1 of General Neyland Game Maxims is to Carry the fight to the opponent and keep it there for 60 minutes.  How hard is it to carry the fight to a workout for 45 minutes and not let the doubt of if you can do it keep you from giving it your all!  Now, it’s even harder to carry the fight to a marriage for a lifetime!  We have to fight for our marraige.  Fight the world, the doubt, the lust.  Marriage is a foundation of our country and people scoff at it and treat it like its no big deal.  Check out the Knoxville Marriage Initiative.  It’s a great program that I highly recommend for any married couple.  Newlyweds or Oldlyweds you can learn something from it!  Powell Church will be hosting an event.  Check out the links below.

MOLESKIN:
FIGHT FOR YOUR MARRIAGE

ANNOUNCEMENTS:
https://www.knoxvillemarriageinitiative.org/

https://www.eventbrite.com/e/powell-couples-workshop-tickets-68185642091     FIGHT FOR YOUR MARRIAGE

OTB Ruck PT

THE SCENE: Rain 60 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get out of car. Put on Ruck. Go over reps and time of workout.
THA-THANG:

20 Minute AMRAP

  • 10 OH Press
  • 20 Push-ups (ruck on)
  • 30 Sit-up (ruck on chest)
  • 40 Squat (ruck on back)
  • 100 m ruck

Ladder:

Part 1 – 12 minute ladder. Start with one rep and work up until time expires.

  • Ruck curl
  • Ruck Press
  • Bear hug squat
  • Ruck high pull

Part 2 – Using the number of reps completed for the above exercises during the 12 minutes, work down the ladder using the two exercises below. Example: If you completed 12 rounds of the above ladder exercises, start with 12 and work down to one. 12 min to complete.

  • Ruck burpee
  • 4 ct Mountain Climbers (ruck on)

MARY:
Walk Ruck to car
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
DFQ
MOLESKIN:
Man who farts in church, sits in own pew.
ANNOUNCEMENTS:
Fallujah Tough 10/25-26/2019