F3 Knoxville

Tag: Frenchie

The Foxtrot, a year to remember

THE SCENE: Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee

THA-THANG:

7’s on the Hill

  • Squats at the bottom
  • Merkins at the top

High Impact Interval Training around the entire loop

  • 8 sets of the following
  • Lunge 1 light pole
  • High knees 1 light pole
  • Heels to butt 1 light pole
  • 50% run 2 light poles
  • 100% sprint 2 light poles

Top of Cardiac

  • Squats X20 IC
  • BBS X40 IC
  • LBC X100 OYO
  • Merkins X20 IC

MARY:

  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee
  • American Hammers X20 IC

COUNT-OFF & NAME-O-RAMA
5 stong in the gloom (a Fox box & 1), no FNGS

CIRCLE OF TRUST/BOM:

Baseline 2017 (Current State) and map out 2018 (Future State).  Get your goals down on paper for 2018 and plan to attack the next year.

ANNOUNCEMENTS:
THIS SATURDAY: F3 Knoxville, 2 years on!

  • Workout: 7:00am – 8:00am at Lakeshore Park (aka The Asylum)
  • Party: 2:00pm – 5:00pm at Concord Baptist Church (11704 Kingston Pike, 37934. Enter on the east side of the church by the gymnasium.)

Here is the signup link for the afternoon potluck:

https://m.signupgenius.com/#!/showRSVPSignUp/20F0D45ADA82FAAFE3-f3potluck
Here is the link for the F3 Awards:
https://goo.gl/forms/qESnc3HBA1cTwyr23

Halloween Special

THE SCENE:   42 – cool & crisp

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 30
  • 5 Merkins IC
  • This/That stretch
  • Cherry Picker

THA-THANG:

Halloween special.  PAX got to choose either a Trick or a Treat at each location.   Exercise performed depended on what the PAX chose.  I have to give credit where it’s due, the whole “Trick or Treat” thing was fun but it wasn’t an original idea.  I borrowed it from P-Nut, who did this for last year’s Halloween workout!  Good ideas are worth repeating, thanks P-Nut!

  1.  AO Parking lot
    • Frankenstein lunges to the speed bump & back
    • Creepy Crawlers to speed bump & back
    • Trick or Treat #1:  Shock & Awe Thruster Merkins (10,9,8,7,6,5,4,3,2,1)
  2. Mosey to steep hill by the boats
    • Trick or Treat #2:  7’s on the Hill.   Burpees at the top / Squat Jumps at bottom
  3. Mosey to Matterhorn
    • Trick or Treat #3:  Suicides up the hill
      • Round 1:  Broad jump up & bear crawl down
      • Round 2:  Bernie Sanders up & bear crawl down
      • After 2 rounds complete Bernie Sanders all the way up & complete 10 Merkins and 3 Burpees OYO

MARY:

  • Trick or Treat #4
    • Hello Dolly x 25 IC
    • American Hammers x 15 IC
    • Peter Parker

COUNT-OFF & NAME-O-RAMA
18 strong including 1 FNG:  Coolio, Abacus, Tweet-E, Shooter, Tank, Bueller, Rainfly, Heisenberg, Flute Loop, Underhand, Detention, Peach Fuzz, Frenchie, Butters, Vanilla (FNG), Junk, Sparky, Bartman

CIRCLE OF TRUST/BOM:
BOM was more of a public service announcement:  today is Halloween which means kids will be Trick or Treating tonight.  Please be safe and drive slow as it gets dark this evening.  Watch out for little kids walking around neighborhoods and remember to check your kids’ candy before giving it to them.

MOLESKIN:
Great to see Tank back in action after several weeks on the sideline.   Welcome back brother!

ANNOUNCEMENTS:

  1. Saturday’s 2 year F3 Knoxville anniversary has been moved to First Baptist Concord gym due to weather.  This will mean less opportunity to cook-out so remember to bring a dish.   Also, remember to vote for the F3 awards – Tank will be posting something on GroupMe for those who haven’t voted.
  2. Saturday will be a Convergence workout at the Asylum at 7:00 to celebrate the 2 year anniversary of F3 in Knoxville.   Cap’n Crunch and Ratchet will be leading so bring your heart rate monitors!  On 2nd thought, you may just want to leave the HR monitors at home….with those two on Q you’ll probably be scared of the numbers you see.

The Hunt for Red October

THE SCENE: the Asylum, a perfect 52°F

F3 WELCOME & DISCLAIMER
Welcome to The Hunt for Red October. My favorite month, and my favorite movie. A perfect pair. Today you will find your red line, that point right before you blow up, and hold the throttle right there.

WARM-O-RAMA:
SSH x 35 IC 4 CT
Squats x 35 IC 1 CT
BACs (17 fwd, 16 back)
6X run across the parking lot, intensity pyramid.
10 Merkins OYO after each 1-3, 10 squats OYO after each 4-6
5 Burpees OYO after Round 3 Merkins
5 Burpees OYO after Round 6 Merkins

THA-THANG:
4 stations in the *new* new parking lot, running between stations (RUN, not mosey)
2 x 5:00 minute rounds

Round 1:
1: 35 Merkins
2: 35 squats
3: 35 Dry Docks
4: 35 Bonny Blairs
Regroup with flutters and Hello Dolly

Round 2: Crazy Ivan, same stuff reverse order
Regroup with Al Gore and planks

Mosey to the playground, find a bench
13s (like 11s but better) with Step Ups and BBS

Mosey to bottom of Cardiac (shout out to Mogul with the eagle eye spotting the skunk, saved our bacon)
5 Burpees OYO then SPRINT to the top
Plank until regroup
Mosey to the AO

MARY:
Boat-Canoe
Cash out with ATMs

COUNT-OFF & NAME-O-RAMA
7 HIMs strong at the Asylum this fine Tuesday morning!

CIRCLE OF TRUST/BOM:
I want to talk a little bit about the grace of God. When I think of the grace of God, I think of my sins being forgiven. I think of Jesus on the cross. I think of his his life given for you and for me. I think of forgiveness. Unmerited favor.

And yes, my sins have been washed away, BUT my sin nature is still hanging on. Whether it’s lust, or pride, or greed, that nature is hanging on.

I must remember, I am FORGIVEN by his grace, AND by his grace I am given DIVINE STRENGTH to live in a way that pleases God. God’s grace is the power to obey. The power to change. The power to leave those sins behind and live a life of obedience to the glory of God.

It is no accident that all within the same chapter of James we read:

  • You do not have, because you do not ask
  • He gives more grace.
  • “God opposes the proud but gives grace to the humble.”
  • Resist the devil, and he will flee from you. 8 Draw near to God, and he will draw near to you.
  • What is your life? For you are a mist that appears for a little time and then vanishes.

The Agile Bear

THE SCENE
65 and Humid!

F3 Welcome and Disclaimer

THE THANG
COP
Arm circles IC 10 reps FWD then BKWD
Cherry Pickers IC 10x (4 Ct)
American Hammers IC 20x (4 ct)
Side-straddle hops IC 20x (4 ft)

Playground Shuffle 7/7/17 (3x)
7 bench jumps, 7 derkins, 17 Big boys
7 derkins, 7 big boys, 17 bench jumps
7 bench jumps, 7 big boys, 17 derkins

 

Agile Bear
Cardiac hill-run to spot 7 burpees, bear crawl to next curve 7 burpees, run/bear crawl to top and perform 17 of 1 exercise mosey to bottom start over and do the next exercise at top
-@top of hill:
17 mountain climbers
17 side straddle hops
17 squats
17 high knees
17 bicycles

Indian Moseys back to AO

COT
Number Off and Name-O-Rama

BOM
Live each day as they come and give every adverse situation up to the Lord. We do not know what each day holds and we cannot plan for everything. Each situation and event is given to us by the Lord and he provides us strength. Live each day at peace with what is going to happen

 

Embrace and Seek

F3 Welcome & Disclaimer

Workout:

Warm-up

Cherry Pickers x 15

Side Straddle Hop x 30

Shoulder Taps x 15 (4 count)

Squats x 20

Baby Arm Circles

Merkins x 15 (4 count)

Mosey to pavilion

3 stations-3 groups (2 rotations)

1st station: this group will set the tone 75 calf raises on stairs/10 burpies and then move to the 2nd station

2nd station: pavilion bench pull-ups/wall sit until releaved by 1st group

3rd station: dugout pull-ups x 12/Carolina Drydocks until releaved

Mosey toward Cardiac to bank behind baseball outfield

11’s—-bear crawl up, crabwalk down/wide grip merkins at bottom and diamond merkins on top

Mosey to Cardiac hill

Devin Hester to first turn and sprint to top

50 triceps dips on benches

Mosey to CMU pile

Partner up and do 20 blockies alternating reps with partner

Run to bottom of hill; Devon Hester to gate and run back to CMU pile

Repeat

Scissor Kicks x 30 (4 count)

Circle of Trust

BOM: Embrace challenges/pray continually/seek God’s wisdom

James 1:2-4

I Thessalonians 5:16