F3 Knoxville

Tag: Frosty

Lots of Pee Breaks

THE SCENE: 44, little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 43 IC, waiting on Mayberry

Windmills x 10 IC

Imperial Walkers x 10 IC

10 Burpees OYO
THA-THANG:
Break into 2 teams

Team 1 does 5 burpees while team 2 starts the mosey.

Team 2 Mosey long way to soccer field at Watt Rd.  Stop at each light and do 5 merkins (total of 80)

Team 1 follows after the burpees.  Team 2 did their 5 burpees at the field while waiting on team 1.

BLIMPS relay

One team member runs length of field and back while rest of team completes AMRAP of the following;

Burpees

Lunges

Imperial Walkers

Merkins

Plank Jacks

Squats

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11’s across width of field.  Derkins and Groiners

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Escalator variant – do exercise A, run a lap around the field, at same corner do exercise A and B, run another lap…repeat for the four exercises

A – Burpees x 5

B – Merkins x 10

C – Squats x 15

D – BBS x 20

Once complete we went down the escalator starting with 20 BBS, run a lap….repeat.

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Mosey back to AO by way of the upper field, stopping at each light post and doing 20 Squats

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Ratchet involved with organization that helps homeless teenagers and young adults, pray for them

Deadhead on job transition

United weekend being a blessing
ANNOUNCEMENTS:
CSAUP next week

Womens Work

The scene: 40 and moist

Welcome and disclaimer

Warm o Rama

Mosey around the tennis court
10 Burpees OYO
Windmills
Merkins
Groiners
I Y T

The Thang

Mosey to the outhouse
30 box jumps

Partner Dora (suicide)
100 decline stacked Merkins
100 rotating lunges
100 stacked feet Merkins
100 cobra squats

Different partner
Mosey to the skate rink (long lap)
100 iron mikes
100 alternating BBS
100 flamingos
100 CDDs

Whose got wheels?

5 tennis court sprints with 10 Merkins

Mary
Worm crunch
London bridge
Werkins

BOM

Be a part of a men’s group and you will be a better believer. As part of mine I am leading a session on wives next week. My first thought was to go into the Word and see what God said about wives. He says:

Proverbs 18:22

“He who finds a wife finds a good thing and obtains favor from the Lord.”

Ephesians 5:25

“Husbands love your wife as Christ loved the church.”

I can honestly say I haven’t always been the best husband. Or at least the husband my wife deserves. Thankfully she hasn’t caught on that she could do better… but if I am supposed to love her like Christ loved the church, it means I’m supposed to be kind to her, fight for her, pray for her, lead her, and love her with all my heart. Thankfully God and wives forgive us when we don’t do as we should.

And while I believe that Valentine’s Day is a holiday made up by card, chocolate, and flower companies to offset their losses during the holiday season, we are supposed to show our wives how much we love them tomorrow, I encourage you to not let it just be tomorrow, but everyday.

We joke about the inspiration book for today, “Women’s Heath Little Book of Exeecises”, and the pictures in the book, we shouldn’t compare our wives to other women. It does us no good to compare our wives to 20 year 0% body fat cheerleaders. We need to stop looking at this pictures, or phones, or other women at all, and love our wives for who they are and what Christ sees in them.

So go home hug your wives and really tell them how much they mean to you and how much you love them.

Nice & Low Impact

THE SCENE: It was Cold!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 40
  • WGM (World’s Greatest Merkin) IC x 5
  • Rockettes IC x 15
  • Merkins OYO  – 2 Minutes
  • BBS OYO – 2 Minutes
  • Burpees OYO x 10

 

THA-THANG:

Circuit 1 –

  • Gorrilla Shuffle Line Dance- OYO
  • HR Merkins x 2
  • Gorilla Shuffle x 3 to the Right
  • HR Merkins x 2
  • Tuck Jumps x 2
  • Bear Crawl FWD x 10
  • Rinse & Repeat to the Left and Make your away across the Soccer Field
  • 10 Burpees and take a Hot Lap around the Field – Plank it up Center Field

 

Intermission

  • Rock Climbers IC x 15 (Not Mountain Climbers those are standing)
  • Plank Jack IC x 15
  • Dips OYO x 25 (4 Sets)

 

Circuit 2 –

  • Caterpillar Merkins OYO x 1 Ascending to 5
  • Add Lunge (ea leg) for every Merkin – work your away across the field
  • 10 Burpees – Take a Hot Lap

 

2nd Intermission

  • Plank it up Mid-Field
  • Absolutions – Hi Plank – Lo Plank – Lo Plank Jacks on a 6 count IC (I forgot the In-Out Motion)
  • Then 15 OYO (Cuz I can’t breathe)

 

Then my workout ran short … so we did 11’s

  • Start 0 – 11
  • Merkins Southside
  • BBS Northside
  • Lunge North
  • Run South

 

Back to the AO

MARY:
10 Burpees

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The Gap between who you are today and the Man you are meant to be is called the Gap to Greatness. This can be overwhelming or motivating depending on how fiercely you are closing that Gap!
MOLESKIN:
Getting the Band back together again. We had a lot of old school guys come out that we haven’t seen in a while. Since Tank was making a comeback on his Tankle, we had to make sure we kept it nice and low impact. I did however not make good on my promise to keep it under a mile… Great work Men! Thanks for coming out

Sandbag Ruck PT

THE SCENE: 28 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
ruck with 60# sandbag to upper field (0.75 miles)
THA-THANG:
1 man does an exercise with the sandbag while partner does the other then they switch.  Do 3 sets of each

  1.  Sandbag Rows x 10,  40 yard bear crawl
  2. Sandbag Dead lift, Merkins x 10
  3. Sandbag Cleans x 10, Incline Merkins x 10
  4. Sandbag OH Press x 10, Flutter kicks with Ruck OH

Ruck long way back to AO with the sandbag of course

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Alternate Route 66

THE SCENE: Chilly and damp 28
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC
THA-THANG:
Mosey to the Boats for A Modified Route 66.  15 lights total around base of hill.  At each light increase number of rep by 1.

First 9 lights, Merkins

Stop at Fuel tanks for 25 BBS

Next 6 lights, Burpees

At Matterhorn

Start at 2 reps and each trip up the Matterhorn increase reps by 2.  Repeat trips up Matterhorn until getting 10 reps of each exercise. 2 Merkins + 2 Ratchet squats

Back to Route 66 going the opposite direction.

6 lights, 2 Squats increase reps by 2 at each light

At Fuel Tanks 25 BBS

Mosey to lower stairs.  10 werkins, run up stairs to top of hill at restaurant, 10 werkins

Indian Run back to AO

MARY:
Ring of Fire Merkins starting at 5 reps, increasing by 5 each round up to 15 reps

American Hammers (Crawdad)

Flutter Kicks (Tank)

Wide flutter kicks, ask Bartman for his name of these (Bartman)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When we pray to God, we need to remember to be humble in our prayers and ask that His will be done.

MOLESKIN:

ANNOUNCEMENTS:
Alcoa CSAUP

Wesley house this Sunday rain or shine.   Be in the gym if it is raining