F3 Knoxville

Tag: G-6

10 15 20

THE SCENE: Dark and Kind of chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Roxanne by the police. Everytime the song says Roxanne -Merican. Everytime the song says “put on the red light” jump your feet up to your hands while remaining in plank
THA-THANG:

10,15,20

AO parking lot beginning on baseline, PAX would do 10 reps of an exercise at the starting side, sprint to the other side doing 10 reps of that same exercise. go through all the exercises. Rinse and repeat rounds of 15, and 20

  • Merican
  • Squat
  • Dry Dock
  • Squat Jump
  • Burpee

Mosey in two lines to the Chapel for some leg work

  • Parrell Squats: 10 reps on a 4 count
  • Staggered Leg Squat, left leg out – 10 reps on a 4 count
  • Split Leg Squat, left leg out – 10 reps on a 4 count
  • Parrell Squats: 10 reps on a 4 count
  • Staggered Leg Squat, right leg out – 10 reps on a 4 count
  • Split Leg Squat, right leg out – 10 reps on a 4 count

Mosey in two lines to the AO

Crabwalk suicides. Crabwalk from the baseline to the first parking line and back to start. Crabwalk from the baseline to the second parking line and back to start.Crabwalk from the baseline to the thrid parking line and back to start.

MARY:
15 American Hammers on a 4 count

15 flutter Kicks on a 4 count

20 Big Boys on your own
COUNT-OFF & NAME-O-RAMA
34 no FNGs
CIRCLE OF TRUST/BOM:
People are always watching, especially our kinds. Our actions and our reactions speak louder than words. They are watching and listening even when we don’t think they are or we wish they weren’t.

John 13:34-35

Gotta get up to get down

THE SCENE: 62* and rainy, great day for a garage sale (Moved warm up to under bridge because of occasional lightning)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops x 20 IC
Imperial squat walkers x10 IC
Tempo merkins x10 IC
THA-THANG:

Run to parking garage on the hop for shelter from lightning.  Partner up, run DORA on the bottom level of garage.  One partner runs to other end of the garage and back while partner two performs exercises.  Between each set of partners, 100 merkins, 200 squats, 200 LBCs.  Recover and 10 count.

On your own, run up parking garage doing exercises listed at each floor.  Upper body going up, lower body coming down.  Exercises as follows:

  • Hand release burpees x10 (AKA HURPEEEEEEEESSS)
  • Carolina dry docks x20
  • Ranger merkins x20
  • Staggered hand merkins x20 (merkin with one hand on curb, one hand on ground, alternating high and low hands)
  • Wall worms across short wall section (walk across wall with hands on ground and feet up on wall)

Start back down the garage, doing lower body exercises on the way down.

  • Burps x20 (burpee with no merkin and no jump, basically hip thrusters)
  • Squat jumps x20
  • Plank jacks x20
  • Pistol squats x20 (using hand on wall for balance)
  • Burpees x10

Plank and wait for 6 to finish.  Pfeiffer takes us shopping for some clearance Halloween candy and the usual geriatric lingerie.  Recover and 10 count.

Circle up on garage deck for boat/canoe ring of fire.  Each PAX on 6 and in boat position.  Going around the circle, each PAX calls canoe (with any variation they want) and back to boat.  Goes all the way around the circle.  Variations on canoe include iron cross flutter kicks, arms up and down canoes, Koombayah canoes, and dolly canoes.  No recover, roll over to plank position and perform 20 four count mountain climbers.  Back to 6, perform 15 box cutters.  Back to plank, 20 merkins.  Back to 6, 20 four count flutter kicks.

Recover and 10 count.  Mosey back to start point for count and name-o-rama

COUNT-OFF & NAME-O-RAMA
11 PAX – Quarantine, Uncle Rico, Swanson, A Rod, Goat Tongue, Guppy, Iceman, G6, Frank, Pfeiffer, Abort
CIRCLE OF TRUST/BOM:
Quick word and prayer, didn’t push our luck out in the open.

Pumpkin Carving

THE SCENE:  44 and Spooky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH x30 IC/ Cherry Pickers x10 IC/SSH x20 IC/Imperial Walkers x12 IC/SSH x15 IC/Baby Arm Circles Forward/Reverse x10 each IC
THA-THANG

  • Mosey to TN Amphitheater Stage as a PAX and do the following together…
    • 10 Hand Release Merkins, 15 Squats, 20 BBS (take lap around Big Ball)
    • Rinse and Repeat 3 times.  on 3rd trip up sidewalk going behind the Amphitheater steps PAX must bear crawl up to top before returning to stage.
  • Mosey to Big Ball Steps…
    • 7’s with Burpees and Hand Release Merkins (Burpees at the bottom, HRM’s at top of first level of steps.
  • Mosey to Big Ball infield…
    • Partner UP with a Battle Buddy and wheelbarrow across infield to starting point (alternating who is crawling when partner is at exhaustion)

MARY:
Flutter Kicks IC x20, Hand release merkins IC x10, Hello Dolly’s x15 IC, Hand Release Merkins x7 IC, Pickle Pounders x14 IC
COUNT-OFF & NAME-O-RAMA
16 PAX & 1 FNG “Swanson”
CIRCLE OF TRUST/BOM:

Proverbs 27:12 “A prudent person foresees danger and takes precautions.  The simpleton goes blindly on and suffers the consequences.” (NLT)  Too often times I find myself being the simpleton.  Reflect throughout your day at a particular time such as lunch and pray about your day and needs/concerns so that God keeps your heart receptive to His ways.  If you want prudent results you can’t act in a manner of the simpleton!!

MOLESKIN:

ANNOUNCEMENTS:
As we were all walking to our cars Passport and myself encouraged others to sign up to Q/Co-Q!  Commit to stepping out of your comfort zones and lead by serving.

Kraken’s Revenge

THE SCENE
32 and Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
SSH x25 IC
Tempo Merkins x15 IC
SSH x15 IC
Tempo Squats x15 IC
2 Laps around the parking lot and line up on the curb

THA-THANG
Warm-Up Sprints
Start on the curb at one side of the parking lot.  Lunge to the cones (approximately 1/3 of the lo) and do 2 buprees at the cone.  Then sprint to end of parking lot and do 2 hand-release mekins.  Sprint back and do 2 BBS.  Rinse and repeat the merkins and BBS each trip until you get to 10 each.

Mosey to new parking lot

The Kraken!
Spread out to 8 cones.  Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until tie is up.

  • Cone 1 – Dry Docks x15 or x20
  • Cone 2 – Narrow Squats x15 or 20
  • Cone 3 – 4ct Flutter Kicks x15 or 20
  • Cone 4 – Star Jumps x15 or 20
  • Cone 5 – 4ct Shoulder Taps x10 or 15
  • Cone 6 – Reverse Lunges (each leg counts as 1) x10 or x15
  • Cone 7 – 4ct Hello Dollys x15 or x20
  • Cone 8 – Smurf Jacks x15 or x20

Mosey back to SP.

MARY
American Hammers x20 IC
Hand-Release Merkings x10 IC
4ct Flutter Kicsks x20 IC
Diamond Merkins x15 IC
Hello Dolly x20 IC
Wide Merkins x15 IC
Side Crunches, Rt x20 IC
Side Crunches, Lf x20 IC
Ranger Merkins 15 IC
American Hammers x20 IC

COUNT-OFF & NAME-O-RAMA
29 PAX

CIRCLE OF TRUST/BOM
Often we measure our sense of security and significance by our external circumstances…where we “are.”  A stronger, truer expression is to look at the direction we are heading in.  Our circumstances may be tough, but if keep our eyes fixed on God, and seek to live with honor and integrity we will find a strength and resilience we didn’t know we had access to.  Conversely, we may be in a “good place” circumstantially, but if we don’t guard our heart and mind we will soon find life looses it’s joy and wonder.  Bottom Line: Life is a pursuit, not a destination!  What are your eyes fixed on?  How can you help someone in your life shift perspectives?

MOLESKIN
Cold weather is creeping into to K-Town, but the PAX greeted it head on and did strong work this morning!

ANNOUNCEMENTS:

  • 2 Year Anniversary THIS SATURDAY! Workout in the AM and party in the afternoon.
  • Online Q-Sign Up is live.  Go to www.f3knoxville.com to sign up for November!

Remember Grace and Old Glory

THE SCENE: A cool, 44 degrees and clear and 31 men pull into the gloom that is the parking lot.

F3 WELCOME & DISCLAIMER

Welcome and you are here on your own volition and you know your hurts, please take care but push yourself and use proper form.


WARM-O-RAMA:

  • 2 laps around the parking lot
  • 20 Side straddle hop
  • 15 Imperial squat walkers
  • 15 (each) Baby arm circles front and back
  • 10 Cherry pickers
  • Some of these and some of those

THA-THANG:

Form two lines
To the playground
Four rounds:
  • 20 Decline Merkens
  • 20 Box jump
  • 20 Squats
  • 20 Star jacks

 

  • The first man to the top of the poll competition Barby, Proton, Woodshack, and Smalls.
    • Then everyone did 5 Burpees
Run to new parking area
  • Four rounds:
  • 20 Merkens
  • 20 LBC’s
  • 20 Squats
  • 20 dry docks
Run to flag pole
  • Side Crunches Rt. x20 IC
  • Flutter Kicks x20 4ct IC
  • Side Crunches Lft. x20 IC
  • Hello Dolly x20 4ct IC

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thinking about the pain and sickness in our lives should remind us that this is not our home! We will one day stand before the Lord and hear those words, “Well done good, and faithful servant.” – we must remember that the Good and Faithful is not because we did those things, in fact, most of our lives are opposites of that. But Christ is the perfect sacrifice he died once and for all! It’s his perfect righteousness that we live under and are clothed by that God see! We didn’t earn it!