F3 Knoxville

Tag: Fast-n-Easy

40(5) Minutes of Hell

THE SCENE: Humid and 70 with a hint of sprinkles that offered no relief about 1/2 way thru.  A beautiful start to the sunrise greeted us at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills x 20 IC
  • American Hammers x 20 IC

THA-THANG:
Inspired by the Nolan Richardson Arkansas style in the 1990s.

  • Indian Run around parking lot to far end of front lot
  • Partner up
  • P1 backpedals to High School electronic sign, does a Bobby Hurley, and jogs back
  • P2 starts the exercises until P1 returns and switch is made
    • Burpees x 150
    • Squats x 300
    • Big Boy Sit-ups x 150
    • Little Baby Arm Circles x 300
    • Merkins x 150
    • Imperial Walkers x 300
  • Mosey back to AO just in time for a little Mary.

MARY:

  • Flutter Kicks x 21
  • Ring of Fire as time expired

COUNT-OFF & NAME-O-RAMA
8 PAX pushed hard and started this Thursday off right.
CIRCLE OF TRUST/BOM:
Legacy.  John Ward passed away.  Most of us grew up with his voice before every UT football and basketball game was on TV.  Many of us turned down the TV to listen to his broadcast even when it was on TV.  While there are tributes and memories from many about his role as a broadcaster, I thought about how I’ve never heard anyone say a negative word about him.  I’ve heard stories of him taking time to talk to people and always being gracious.  No matter how small or large our circle of influence is, we will leave a legacy by how we treat everyone we meet.
MOLESKIN:
As A-Rod mentioned, with vacations thru the summer, let’s make sure and show up when we can and grab those Qs.
ANNOUNCEMENTS:

Grinding on the escalator

THE SCENE: Warm, humid 67
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 Rounds of 10 lunge, 10 flutter, 10 squat

Leg stretches
THA-THANG:

Grinders:  Partner up. 2 rounds of 4 exercises. Partner 1 jumps air rope while P2 lunges to first cone and sprints to second. Complete number of reps/exercise. Sprint and lunge at cones on way back to partner. Five reps on first time through and 10 reps on second time through. Do one exercise and run back to partner.

  • ex 1: Diamond merkin
  • ex 2: Side lunge
  • ex 3: BBS
  • ex 4: burpee

MARY:
Flutters x 40 IC

Capn Thor 4:1
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shorter Catechism

Q.1.What is the chief end of man?

A. Man’s chief end is to glorify God, and to enjoy Him forever.

Build yourself a strong relationship with Jesus. Have hope and give hope to those around you. We don’t have the answers for all the hurt around us but we can get people to where they can receive the help they need. Pray for those around you. You don’t have to know them to pray for them.
MOLESKIN:

ANNOUNCEMENTS:

No Pain No Gain

THE SCENE: Perfect 65 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walker x 15 IC

Tempo Merkin x 20 IC

Cherry Picker x 10 IC

SSH x 30 IC

5 Burpee OYO

THA-THANG:

No Pain No Gain: Partner Up. P1 does 15 BBS with P2 holding feet in plank. Then P2 sprints to cones, completes reps, sprints back, flapjack. P1 does wide merkins until P2 returns. Complete cones in reverse order on way back to partner.

  • Cone 1: 5 Burp
  • Cone 2: 10 Burp
  • Cone 3: 15 Burp

Mosey to Commerce Street hill

Hill Pyramids: 5-10-15-20-20-15-10-5

Bottom of hill CDD

Top of Hill Lunge (single count)

Mosey back to AO

Leg Blasters: No rests between

20 Air Squat

20 In-place lunge

20 jumping lunge

10 squat jump

MARY:
Flutters x 30 IC

Hello Dolly x 20 IC

Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I had a really good BOM but lost it because I didn’t do the BB when I got home.
MOLESKIN:

ANNOUNCEMENTS:

What a Difference a Year Makes

THE SCENE: Lovely.  No breeze, but not overly hot.  Probably high-60s and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC (OK, we really did 9)
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Hand Release Merkins x 15 IC
ISO Squat x 15 IC
THA-THANG:
Mosey to JUCOmanjaro
Monkey Humpers ’til 6 arrives
Loop-d-loop up the hill
Monkey Humpers ’til 6 arrives
Loop-d-loop down the hill
Monkey Humpers ’til 6 arrives

Mosey to the Strip (little strip mall parking lot)
Quarter Pounder….with cheese please!  Today, it’s Cake and Ice Cream!
25 yard sprint, 25 merkins, back shuttle to the start, 10 burpees (the cheese  Ice Cream)

50 yard sprint, 50 squats, back shuttle to start, 10 burpees

75 yard sprint, 75 MTN Climbers, back peddle to start, 10 burpees

100 yard sprint, 100 BBS, back shuttle to start, 10 burpees

Mosey back to AO Hey, we got done a little early! Once more up JUCOmanjaro to collect the cones.  At the top, you guessed it.  Monkey Humpers ’til 6 arrives.

Now mosey back to the AO

MARY:
Slutter kicks x15, Hello Dollys x15, Side Crunches x10 each side.
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Nothing profound today, just a “Thank You” to those here today and by extension to all my brothers in F3. This workout was a copy of the first one I attended at the Dog Pound a year ago today (thanks, Ratchet!). At that time, I believe I skipped about half the loops and didn’t even make it to the Big Boys on the tennis court. Since then, I’ve had an amazing experience of all three F’s over this past year.
MOLESKIN:

ANNOUNCEMENTS:

The Plank in Your Eye

THE SCENE: 60 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, TN Rocking Chair, BAC, Temp Merk, Temp Squat, The Sprinkler
THA-THANG:
Merkin Countdown starting at 20 merkins – 20 merkins and plank till everyone is down – sprint across parking lot and do 19 merkins and plank till everyone is done – and so on and so on

Bear Crawl 1-2-3: Partner Routine, 100 BBS while partner bear crawls to point and back, then 200 flutters (4 count), then 300 squats. Bear Crawls quickly turned into lunges to point and back.

MARY:
Circle of Pain, Captain Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.