F3 Knoxville

Tag: Herbie

Back to Reality

THE SCENE:  Just about perfect weather at the Quacken. Felt great outside.

WARM-O-RAMA:
Imperial Walker 10 IC
Arm Circles – 10 each direction IC
Cherry Pickers – 15 IC

THA-THANG:
Minute Drills + Running Drills

Superset:
Squats 30sec
Side Straddle Hops 30sec
Repeat 3x for a total of 3 minutes
Run 2 laps around park

Superset:
Burpees 30sec
Mountain Climbers 30sec
Repeat 3x for a total of 3 minutes
Run 2 hill sprints, to top and back

Superset:
Murkans 30sec
Bonnie Blairs 30sec
Repeat 3x for a total of 3 minutes
Run 2 laps around park

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Using Google Trends data on internet searches for 75 countries, we can see that search intensity for the word ‘prayer’ doubles for every 80,000 new registered cases of COVID-19. – https://cruxnow.com/church-in-the-usa/2020/04/googling-prayer-has-skyrocketed-with-coronavirus-spread-expert-says/

“This isn’t the time to divide. (Nor is it necessarily the time to conquer)” – F3 Weekly Email

Naturday 5K

THE SCENE: Clear and cool 35 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 10 Cherry Pickers, 20 Seal Claps, 20 OH Claps, 20 Nolan Ryans, 10 tempo squats
THA-THANG:Partner up so no man left behind (do not leave each other)

Every quarter mile you stop and look at the card provided to you to tell you what to do.

  • 0.25 miles– 25 MKNS
  • 0.50 mi. — 50 Bonnie Blairs
  • 0.75 mi. — 75 Apollo Ohnos
  • 1.00 mi– 100 calf raises
  • 1.25 mi– 125 plank jacks
  • 1.50 mi– 150 SSH’s
  • 1.75 mi– 175 Freddy Mercuries
  • 2.00 mi- 200 Nolan Ryans
  • 2.25 mi  225 Imperial Walkers
  • 2.50 mi– 250 Squats
  • 2.75 mi– 275 Mtn Climbers
  • 3.00 mi– 300 OH Claps

MARY:
No time for the Mary
COUNT-OFF & NAME-O-RAMA
Natty, Chaucer, Herbie, Manilow, A-Rod, Fast n Easy, Hamm, Simmons, Belding
CIRCLE OF TRUST/BOM:
You be You-  The act of doing what one believes is the right decision, being oneself.  Spend more time being what yand who you want to be than working about what others try to make you.  This doesn’t mean relax, but work hard to form the best “You” so HE is proud.
MOLESKIN:
The Men worked hard today so they all were rewarded with a Natty Daddy and then surprised with free coffee from Switchgrass, thanks Switchy!
ANNOUNCEMENTS:
Prayers for the Cookeville area victims of the tornado, prayers for Lifetouch and his healing, prayers for Manilow and his MRI results and also for Fast N Easy’s wife’s co-worker who just had a double mastectomy.

No Compromise with yourself

THE SCENE: Overcast, 59°F, Feels like 59°F, Humidity 43%, Wind 4mph from SW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30x SSH IC
10x LBAC forward IC
20x Seal claps IC
20x Overhead claps IC
10x LBAC reverse IC
Little of this, little of that

THA-THANG:

Mosey around the park to a pavilion.

Ladder:

  1. 10x Burpees
  2. 10x Burpees, 25x Merkins
  3. 10x Burpees, 25x Merkins, 50x Lunges
  4. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS
  5. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS, 150x Squats

MARY:

20x flutter kicks IC
10x bruce lees IC

COUNT-OFF & NAME-O-RAMA
Herbie, Duggar, Filter, Bubble Wrap, Mend House – FNG Rebel, FNG Michelangelo, Streaker, and one who had forgotten his F3 name
CIRCLE OF TRUST/BOM:
Compromise: Jocko Willnik

MOLESKIN:
Prayers for Rebel’s mom who has pancreatic cancer that has spread to her liver.
ANNOUNCEMENTS:

friday friyay

THE SCENE: cold, but dry
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
10 ea:
Merkins
Ssh
Bbs
Superman
Flutter kicks
LBC
Baby arm circles (both ways)

R & R

THA-THANG:

Mosey to the coupon pile at Nicholas Cage’s temple. Pick your coupon wisely!

Go to hill between the church and masonic temple

20 curls at bottom
Over head carry to top of the hill
20 coupon squats
Drop coupon
Run back to the bottom of the hill
20 merkins
Run to the top of the hill
20 ssh
Over head carry to the bottom of the hill

R and R

Mosey to the parking lot on Hotel

CMU Circut:
25 KB swings
20 OH press
15 squat press
10 curl & tricep ext
5 block burpee press

25 bbs

R and R (total three rounds)

MARY:
hold plank in front of CMU for no particular count.
move hands on top of CMU and perform 2 merkins
move back to ground, then to elbows, back to standard plan, to CMU and perform 2 merkins.

R and R

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
King, Queen , Jester
MOLESKIN:

ANNOUNCEMENTS:
Q 101 Saturday at Asylum

No Compromise Ladders

THE SCENE: Overcast, 46°F, Feels like 46°F, Humidity 92%, Wind 2mph from S
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 30x IC
  • LBAC 10x IC Forward, Overhead Claps 15x IC, Seal Claps 15x IC, Morrocan Night Club 15x IC, LBAC 10x Backwards
  • Little of This, Little of that, Some of These, Some of those

THA-THANG:

Ladder:

  1. 10x Burpees
  2. 10x Burpees, 25x Merkins
  3. 10x Burpees, 25x Merkins, 50x Lunges
  4. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS
  5. 10x Burpees, 25x Merkins, 50x Lunges, 100x BBS, 150x Squats

Mosey around the parking lot

Lazy Dora as the group.
1 Pax does exercise while others hold the ‘rest’ position

  • 10x Merkins, Plank
  • 20x LBCs, Boat
  • 30x Squats, Al Gore

MARY:

  • Flutter kicks 30x IC
  • Hello Dolly 15x IC
  • Freddie Mercury 15x IC
  • Boat/Canoe

COUNT-OFF & NAME-O-RAMA
Herbie, Fast-n-Easy, Boogaloo, Natty, Simmons
CIRCLE OF TRUST/BOM:

Compromise: Jocko Willnik

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Wesley House Snack drive, Q-school this Saturday, Upcoming Convergence at JUCO in March