F3 Knoxville

Tag: Guano

LOST IN THE BEARMUDA TRIANGLE

THE SCENE:  Summer in Antarctica
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
GLOBAL WARMING – PAX maintaining Al Gore pose while shuffling around circle (rotating left and right after each exercise) while exercises were called and performed: Tempo Merkins (IC) x10, Tempo Squats (IC) x10, Plank Jacks x20 (OYO), SSH (IC) x10.

THA-THANG:
Mosey to campus side of large parking lot: 15 Merkins – Sprint to other side – 1 Burpee, Sprint back.  Repeat until 5 burpees reached at opposite end. Mission Complete.

Mosey to triangle shaped median: WHAT THE HECK? PAX became “lost” in the Bearmuda Triangle – Bear Crawl one side of triangle, 3 Burpees.  Bearcrawl second side, 6 Burpees. Lunge Walk third side, 9 Burpees.  Polar Vortex drew us out of the triangle and set us back on course.  We could have been lost forever….Mission Complete.

Mosey to Sophomore Hill:  DORA – Partners complete Monkey Humpers x100, 6inch LBCs X200, SSH x300.  Other partner Bernied up Sophomore Hill and performed 10 Diamond Merkins at top before heading back each time. Mission Complete.

PAX pondered and hypothesized why the Q was carrying around a Frisbee during the entire workout.  Q then led PAX back to large parking lot – MYSTERY UNVEILED!  FNG (born again as Ghost Rider) was instructed to throw the Frisbee as far as he could.  PAX Lunge Walked to the Frisbee.  Second throw – PAX bear crawled to the Frisbee.  Third throw – PAX Burpee Broad Jumped to Frisbee.  Completed 6 rounds total, crushing all three exercises twice.  SO FUN ;).

Mosey back to AO.

MARY:

Calve Raises x100,

ABC’s – On 6 with feet off the ground throughout, PAX each draw out the Alphabet with legs, rotating legs with each letter, nice and big capital letters. Lots of suffering in silence.

Cash out with Flutter Kicks – (IC) x40

COUNT-OFF & NAME-O-RAMA
12 Strong including 1 FNG – Welcome Ghost Rider
CIRCLE OF TRUST/BOM:
Accountability – Not easy to embrace correction, but we should beg to be rebuked.  If you don’t have someone in your life to help keep you accountable in your walk with Christ, find one.  Treasure the sweet aroma of their hard words.  As sinners, we all tend to dislike Godly correction but we need it. Often times, as the Bible states, the forces we are battling are not of this world.

Proverbs 25:12 – “Like a gold ring or an ornament of gold is a wise reprover to a listening ear” Proverbs 27:9 – “Oil and perfume make the heart glad, and the sweetness of a friend comes from his earnest counsel Proverbs 12:1 – “Whoever loves discipline loves knowledge, but he who hates reproof is stupid”

MOLESKIN:

ANNOUNCEMENTS:

CSAUP coming up

Push Yourself

THE SCENE: 30 degrees and clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 20, Tempo Merkins (IC) x 10, Little Baby Arm Circles F & B (IC) x 10, Cherry Pickers (IC) x 10, Tempo Squats (IC) x 10, Flutter Kicks (IC) x 10
THA-THANG:

Dora Style Workout. Indian Run to CMU pile. Each team will get 1 CMU. Take CMU over towards the stadium.  Each exercise will be 200 reps.  The PAX not performing exercise will run up the hill and do 5 burpees and return to trade with other PAX. If a team finishes, start from the top and do it again. Exercises are:

  1. Curls
  2. Big Boys with CMU on chest
  3. Rows
  4. LBCs with CMU on chest
  5. Squats with CMU
  6. Flutter kicks holding CMU
  7. Overhead Press
  8. American Hammers with CMU
  9. Triceps Extension
  10. Leg raises holding CMU

(I don’t think anyone made it past squats today)

Indian run back to AO

MARY:

Hello Dolly (IC) x 10, Freddy Mercury (IC) x 10, American Hammers (IC) x 10

COUNT-OFF & NAME-O-RAMA
17 strong today!  Bonus points to Judge Judy for joining me on the ruck this morning!
CIRCLE OF TRUST/BOM:

My challenge to everyone this year to is to Get Comfortable Being Uncomfortable! Do this personally, physically, and spiritually.  For those who have never been on Q, take that next step and lead. If you have not been to other AOs for a workout, go to all the AOs. Try a Saturday workout which is an hour long or go the Burbs for a longer beatdown. Personally, talk to someone different at work or try to repair a fractured relationship. Spiritually, set a positive example for others and be a witness to someone who needs it (Jude Judy recently started a bible study group). We tend to be complacent and get in routines.  Break that routine and do something different this year.

MOLESKIN:
Prayer requests for Gump and his family as his wife recovers from surgery and son recovers from broken foot/leg.
ANNOUNCEMENTS:
CSAUP at Bomb Shelter on Saturday.  Wesley House workout Wednesday at 5pm

The Hateful 8

THE SCENE: J-J-Juco
WARM-O-RAMA:
On way to cmu pile do 10 of plank walk merkins, Imerpial Lunge Walks, crab walk, overhead lunges, bear crawl, spinning thrusters, and hand stand walks.  All in order to get a cmu to the parking lot.
THA-THANG: The Hateful 8

Run to CMU pile, each HIM gets one and brings to adjacent Parking lot. Perform the following exercises along the lengths of 8 parking space painted sections.   When reaching the end of a section run to the adjacent painted section to start the next exercise going down (or up) the parking spots.  The exercises alternate from bringing the cmu with you to not bringing it.  When you need to start a section with a cmu and you don’t have one, run back to where you left your cmu (it should be two sections over/back) and run it back to the start of the next exercise.  In essecense you do a ziz-zag accross the parking lot with and without your cmu.

    1. Plank Walk Merkins +CMU  (do 1 merkin at each stall)
    2. Imperial Lunge Walkers
    3. Crab Walk +CMU
    4. Burpee Broad Jumps
    5. Overhead Lunges + CMU
    6. Bear Crawl
    7. Spinning Thrusters + CMU
    8. Handstand walk or Bear crawl Dry Docks (do 1 dry dock at each stall)

    We made it to Spinning Thrusters when 6:07am recovery alarm went off. Next time, go straight to the cmus with less warm up. Oh,, and there will be a next time!

    COUNT-OFF & NAME-O-RAMA
    Stai, Chaco, Sweeper, Guano, Archie, Bartman, Waxjob, Snaggletooth.
    CIRCLE OF TRUST/BOM:
    Luke 21 The widows offering..   Can you give it all?  Don’t let materializm eat you alive.  Heed Jesus’ words that the temple and stones will all be torn down.

Brickyard Bearcrawl Association

THE SCENE: 70 and beautiful!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squat in cadence 50

Merkins in cadence  20

Cherry Pickers 10

Little this / That

Imperial Walkers

Baby Arm Circles forward – backwards

THA-THANG:

Choices A /B

A ) Bear crawl forward 5 Squats – Crawl Bears back 5 Squats

Lunge forward 5 squats – Lunge Back 5 Sqauts

Duck Walk forward 5 squats – Duck walk back 5 squats

B ) Brickyard Bear Crawl ( a good Merlot Maker!! )

Bear crawl drive 1 merkin , bear crawl back 2 merkins, up to 11

Mosey to back lot,

cone 1) 5merkins, BBS, Squats, CDD, LBC, Tempo Squats

run to middle cone 5 Burpees

cone 2) 10 reps

middle cone MTN Climbers

cone 3) 15 reps

middle cone 15 squats

cone 4) 20 reps

middle cone 20 Body Builders

back to the start, and choose a cone.

cone we chose was repeat in 5,15,10,20 sequence

MARY:
No time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Golden Rule!!
MOLESKIN:

keeping members of our PAX in mind while healing, traveling, changing jobs, and all others suffering
ANNOUNCEMENTS:

TTTP,

Another unneeded garage sale

THE SCENE: 70 and rain in the forecast, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunge x12 IC
Shoulder taps x12 IC
Monkey humpers x10 IC
SSH x20 IC

THA-THANG:
Get keys in the bag and mosey south toward 11th Street parking garage.  Once inside the garage, circle up for a super easy 3 minute workout.  Workout consists of alternating planks: high plank (front leaning rest/merkin position) for 15 seconds, followed by low plank (resting on elbows) for 15 seconds, then flapjack every 15 seconds until 3 minutes are up.

Slow mosey up the ramp to the next level of the parking garage for a Hot lap around that level.  Each exercise is a way to move to the next corner.  Jack rabbits wall sit while waiting on the 6 to complete each leg of the lap.  Exercises as follows:

  • Bear crawl
  • Duck walk
  • Burpee beam jump (at each overhead concrete beam, stop and do a burpee, on the jump portion you jump up and touch the beam overhead)
  • Inch worm

Mosey up another level for the four corners routine.  Simple run between each exercise.  Exercises as follows:

  • Box cutters x20
  • Alternating hand merkins x20 (10 each hand.  Start with one hand on the curb and one hand on the ground and perform a merkin, switch high and low hands each rep OR do 10 with one hand high then switch for the remaining 10)
  • Bobby Hurleys x10 (deep deep squat jumps – squat down and put palms flat on the deck, pause then jump)
  • Jump lunges x20 (10 each leg)

Rinse and repeat for three laps around.  Recover and 10 count.  Begin mosey back to start point.  Pause for squats while waiting on Preacher who took a wrong turn in the garage.

MARY:
Captain Thor up to 3:12
COUNT-OFF & NAME-O-RAMA
19 strong including 1 FNG: Passport, Soot, Swanson, Preacher, Amazon, Reverb, Quarantine, Red Writer, Guano, Jenner, G6, Gutenberg (FNG), Singlet, Butterfly, Moana, The Voice, Careless, Petey, Abort
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.