F3 Knoxville

Tag: Hang Tight

Whirlpool

THE SCENE: Low 40’s, a bit nippy, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers x 10
  • Tempo Squats x 10
  • Happy Jacks (5, 4 count SSH followed by 2 squat jumps) x 5 sets
  • Tempo Merkin x 10

THA-THANG:

  • Mosey to the amphitheater for whirlpool instructions.
  • Whirlpool (timed exercise ~20 min AMRAP).  5 stations around World’s Fair pond.  #1 Box jumps x 10 on amphitheater stage.  #2 Derkins  x 10 amphitheater steps.  #3 Lunge across bridge.  #4 Carolina dry docks x 10 base of convention center steps.  # 5 Pull-ups x 10 on the Big Ball!  Mosey from station to station as many laps as possible until time called.  Big boy sit ups until last group arrives.
  • Recover to crosswalk under the bridge
  • Triple Nickel.  Run from crosswalk uphill to intersection of Clinch and World’s Fair Park drive.  5 merkins at the top, then run back down.  5 merkins at the bottom.  Rinse and repeat x 5
  • Return to AO for Mary

MARY:

  • 4 count Sweat Angels x 20
  • 4 count American Hammers x 15
  • Cash out with some ATMs

COUNT-OFF & NAME-O-RAMA

16 PAX strong.  No FNG’s, but second timer George Locken  forgot his previously  given F3 name.  It was agreed to rename him Mr. Magoo.

CIRCLE OF TRUST/BOM:

  • Philippians 4:4 Rejoice in the Lord always.  Again I will say rejoice.
  • What do you rejoice in?
  • It is not in our circumstances we find joy.  Circumstances will often not allow it.  Joy resides in the Lord.

Burpee Breakfast

THE PAX:

Worm, Fabio, Bunny, Catgut, Cheatsheet, Smalls, Frank, Hang-Tight, Snitch, Pacman, Anchorman, Too Late, Pusger, G6, Guppy, Butterfly, Flanders, Quickbooks, Rusty, Tonka, Music City, Ribbed, Footprint, Zygote, Belding, Detention, Pfeiffer (QIC)

  Warm-O-Rama:

COP

– Cherry Pickers x10 IC

– Baby Arm Circles Forward x10 IC

– Baby Arm Circles Backward x10 IC

– Tempo Squats x10 IC

-Tempo Merkins x10 IC

-SSH x20 IC

The Thang:

Mosey to baseline of main parking lot

11’s

Starting at the baseline of main parking lot…

– 11’s with Squat Jumps and Burpees

-Begin with 1 squat jump sprint to opposite end of parking lot, do 10 burpees…rinse and repeat until PAX members are doing 10 squat jumps and 1 burpee

-Big Boy Sit-Ups when finished until recovery

 

Mosey to playground area for some more total body beat down.

Bench Work

Each member of the PAX find a bench and complete 11’s

-Box Jumps and Dips

-When finished find spot on padded surface of playground area and plank until recovery

Form two tight lines and mosey to bottom of Baby Hill

Merkin & Ab Circuit

Find a battle buddy…

Round 1- Partner A) sprint to incline of the hill and complete 25 incline merkins while Partner B) does flutter kicks at base of hill, Partner A & B switch roles and complete the set exercises

-10 count by Cheatsheet

Round 2- Partner A) sprints to incline of the hill, this time completing 25 decline merkins while Partner B) does Hello Dolly’s, A & B once again switch exercises

-10 count by Frank

Round 3- Partner A) sprints to top of the hill and completes 25 regular merkins while Partner B) completes Big Boy Sit-Ups, swap roles (as done in rounds 1-2)

-10 Count by Quickbooks

Round 4- Partner A) sprints to top of hill and completes 25 diamond merkins while Partner B) completes American Hammers.  (Switch roles so both partners have completed both exercises just like rounds 1-3)

-10 Count Woodshack

Mosey to back to main parking lot, keep same battle buddy

2×2

-Partner A lunges to first set of light poles then sprints to opposite end of parking lot and completes 2 Carolina Dry Docks while waiting Partner B) keeps moving by jump roping in place until partner A) returns (Switch roles and Partner B is now doing the lunges/sprint/dry dock sequence)

Rinse and repeat adding 2 dry docks to each round ending the total rep count from 2,4,6,8,10.

MARY

-Power T Flutter Kicks x15 IC

-Power T Hello Dolly’s x10 IC

COT

Number off and Name-O-Rama

BOM

I watched Clemson Head Football Coach Dabo Sweeney discuss how to handle situations where players did not stand during the National Anthem.  His points were interesting on a topic that has been heavy on my heart.  I had the following two points for us to reflect on:

Points to reflect on:

1.) God gave us two great commandments, first to, “Love the Lord our God with all of our heart, all of our mind, and all of our strength”.  Secondly, “Love your neighbor as yourself”.  God didn’t say love people that are your same race, religion, sexuality, etc., etc., fill in the blank but, God did say LOVE your neighbor as yourself.  We do not have to all agree with other’s actions but we must LOVE one another.

2.) To see change we have to look in the mirror because ultimately we all want good in this nation and world but we have different ideas of what that looks like so to accompany our immediate prayers let us also use the simplistic yet effective formula of LOVE and KINDNESS for our fellow man and change starts at home and spreads to impact others.

 

Tammy Wynette at the Ball

THE SCENE: 64 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills 10x in cadence
  • Tempo squat 10x in cadence
  • Side straddle hops 25x in cadence
  • Tempo merkin 10x in cadence

THA-THANG:
PAX move as a group to 11th Street parking garage, stopping for Al Gore at crosswalk. Once in the garage, PAX partner up for Tammy Wynette.

One PAX performs 10 merkins, while the partner stands by his man and does 10 squats. Then partners swap and perform the opposite exercise. PAX then run to the next level and repeat until they reach the top of the garage and 100 of each exercise.

Recover and 10 count. Descend parking garage using same partner and same concept, this time stopping on only one end of the garage for exercises not both. 10 count of Big boys and 10 count Smurf jacks.

Recover and 10 count, mosey back to worlds fair park. PAX start on southern end of lawn facing four cones in a line. PAX go to each cone performing increasing number of exercises, mosey back and start next set.

Set 1 – lunge to cones, perform burpees 3/6/9/12 reps

Set 2 – bear crawl to cones, perform superman swims 5/10/15/20 reps

Set 3 – crab walk between cones, perform merkins 5/10/15/20

Recover to fountains

MARY:
4 count flutter kicks, 20x in cadence
COUNT-OFF & NAME-O-RAMA
26 PAX including 5 FNGs.  Hang Tight, Neutron, Noah, Jenner, Target, Madoff, Blazer, G6, Singlet, Gogurt, Steam, Pfeiffer, Jalen, Putt-Putt, Bessie, Snookie, Preacher, Quarantine, Commando, Savannah, Manwich, Red Writer, Careless, Sheldon, Anchorman, Abort
CIRCLE OF TRUST/BOM:
“Our deepest fear is not that we are inadequate.  Our deepest fear is that we are powerful beyond measure.”