F3 Knoxville

Tag: Frasier

B.O.M.B.S. at the FC OTB with O.T.C.!

THE SCENE: Low 40s, partly cloudy, still wet from last night.
F3 WELCOME & DISCLAIMER

I’m not a professional! 🙂 1 FNG! So many letters in the title of this post.
WARM-O-RAMA:
SSH – x27 IC (I got distracted and we did too many, sorry!)

Cherry Pickers – x10 IC

Annie’s – x7 each arm front and back, then switch. IC

Imperial Walkers – x10 4CT
THA-THANG:
B.O.M.B.S.

Mosey to church parking lot. Partner up. 1 Partner runs to the top of Hotel Drive while the other does the exercises at the bottom. Keep switching out until all exercises are done.

  • 50 – Body Builder Burpees
  • 100 – Overhead Claps 2CT
  • 150 – Merkins
  • 200 – BBS
  • 250 – Squats

Recover

MARY:
Bearpees in the parking lot from one end to the other.

Bearcrawl 4 “steps” and then do 1 burpee.

Recover
COUNT-OFF & NAME-O-RAMA
4 HIMs – one of those an FNG! Welcome, O.T.C.! Herbie, Frasier, and Filter round out the count.
CIRCLE OF TRUST/BOM:
Pat Summitt’s Definite Dozen – Take Full Responsibility

Take ownership of your actions. Admit when you screw up. Be accountable. Hold one another accountable.
MOLESKIN:
Prayers for Herbie’s kid w/ strep, Frasier’s travels, Filter’s mom, MIL, and Aunt-in-law.
ANNOUNCEMENTS:
March 1 is the official AO launch! This location is officially up on the F3 Knoxville website, too, if you’d like to share with an FNG. It’s starting to feel official! https://f3knoxville.com/the-quacken/

 

Thunderstruck Annie OTB

THE SCENE: PERFECT – Low 50s. Cloudy. Dry.
F3 WELCOME & DISCLAIMER

I, sirs, am not a professional.
WARM-O-RAMA:
SSH x25 IC 4CT

Cherry Pickers x10 IC

Annie IC – 7 each arm forward and back IC

  • Plank position. Extend one arm out to do a BAC 7x forward. Switch arms and repeat. Switch arms and reverse rotation. Bonus points for doing them at the same time…

Air Squared –

  • People’s chair with 20 overhead claps OYO

THA-THANG:
Mosey to parking lot across the street.

4 stations, 30 reps each lap, 5 laps total.

  • 150 merkins
  • 150 imperial walkers 2CT
  • 150 overhead claps 1CT
  • 150 curb jumps

BBS when done.

Time left –

  • Sprint one end of the lot to the other. Do 1 burpee. Sprint back. Repeat 3x.

MARY:
Mosey back to AO.

PAX selected 20 reps of their favorite exercise for the group to do:

Flutter kicks 4CT IC, BBS OYO, American Hammers 4CT IC, Squats IC

Thunderstruck – do one pushup every time they say “Thunder” or “Thunderstruck” and plank otherwise for the duration of the song.

Tempo Squats until time. 20 IC

COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, Frasier, Abort, Clinger, Herbie, Filter
CIRCLE OF TRUST/BOM:
Prayers for Wedgie’s mom, Filters mom, MIL, and aunt-in-law, Frasier’s big decisions,
MOLESKIN:
Philippians 2:3-4 – “Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.”
ANNOUNCEMENTS:
AO launch on Friday, March 1 at 5:30am!

Flying headlock con queso at the Fountain City OTB

THE SCENE: Low 40s. Very foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC 4CT

Cherry Pickers x15 IC

BAC x25 IC 4CT

Flutters – x10 4CT IC

THA-THANG:
Mosey to the base of the Gresham Middle hill

  • 11s
    • 1 jump squat at the bottom
    • 10 burpees at the first lit light pole about 3/4 of the way to the parking lot up the steps along the path
    • repeat until numbers reversed

Mosey to the Duck Pond

  • 3 situp stations around the left half of the pond loop
    • Station #1 – 25 BBS OYO followed by 10 overhead claps OYO. Run to #2.
    • Station #2 – 25 Edward Scissorlegs followed by 10 overhead claps OYO. Run to #3.
    • Station #3 – 25 LBCs followed by 10 overhead claps OYO. Run back to #1 the way you came
    • Repeat 2x
      • More overhead claps, batwings, and cherry pickin’ IC

Mosey to AO

MARY:
Plank position – 15 shoulder taps on a 4CT for remaining 30 seconds.
COUNT-OFF & NAME-O-RAMA
Herbie, Frasier, Clinger, Filter
CIRCLE OF TRUST/BOM:
2 Timothy 1:7 – “For God did not give us a spirit of fear, but of power and love and self-control”.
MOLESKIN:
The PAX performed a flying headlock con queso on a younger guy who was in the park hanging with some other folks when we arrived. He approached us to see what we were up to and noted he’d been drinking and getting high (hence the queso bit) over there this morning / last night after finishing work… (shoutout to Abort for the new(?) definition). He joined us for the warm-up and first several minutes of the exercise and got after it. The 11s with the burpees and jump squats on the Gresham Hill did him in though. Hopefully he comes back out. And I hope and pray we brought some light into his life this morning.

We also chatted with the ladies who regularly walk in the morning as the PAX were leaving. They inquired about F3 and said they were glad we were out there in the mornings while they are walking. Really good to develop that connection with them.

Prayers for Herbie’s daughter, Filter’s mom and MIL.
ANNOUNCEMENTS:
CSAUP is Saturday at the Bomb Shelter

The Quacken launches on March 1

Adding Mondays to the mix in addition to Fridays