F3 Knoxville

Tag: Herbie

Quacken coupons

THE SCENE: Clear and perfect temp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and cherry pickers

The Thang:

Mosey to Gresham with coupons

  • Curls / run X 8 minutes
  • 2 minute rest
  • Squats / run X 8 minutes
  • 2 minute rest
  • Incline merkins / run X 8 minutes.
  • Flutter kicks with coupons
  • While on our 6 press coupon X 20
  • mosey back to AO

MARY:
COUNT-OFF & NAME-O-RAMA
6 HIMS
CIRCLE OF TRUST/BOM:
1 Kings 17. God provided for Elijah’s needs a day at a time. We need to daily trust God for our needs and rely on him daily.
MOLESKIN:
Continue to pray for Mr Rogers and his family.
ANNOUNCEMENTS:

Litton BOMBS

THE SCENE: Mid-60s. Very nice. Very very nice. Clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC 4CT

BAC x10ea front and back
OHC x10 IC 4ct

Seal Claps x10 IC 4ct

Cherry Pickers (the Amazon kind) x til it hurts

Cherry Pickers (the misnomer kind) x10 IC 4CT

THA-THANG:
Mosey to Litton’s for some BOMBS. Partner up. One partner runs to post office and back while the other does exercise. Flapjack til done.

  • B – Body Builder (8 count) Burpees – 50
  • O – Overhead Claps (1 count) – 100
  • M – Merkins (1 count) – 150
  • B – Big Boi Situps – 200
  • S – Squats – 250

Mosey back to AO for time

MARY:

  • Name your exercise
  • Waxjob – side situps x20 (10 each side)
  • Swanson – heaven legs (???) x20
  • Time!

COUNT-OFF & NAME-O-RAMA
Waxjob, Swanson, Squints (FNG!), The Flash, Herbie, Filter
CIRCLE OF TRUST/BOM:
2 Timothy 1:7 – For God did not give us a spirit of fear, but of power, love, and self-discipline.

Have a Naturday (Don’t Mind if I do)

THE SCENE: Sticky, Muggy, and Warm for a beautiful Naturday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Good Morning Abbey’s, 11 T-Plank Arm Circles each direction IC (B), Cherry Pickers x 10 IC, Happy Jacks 5 sets IC, Tempo Squats x 10 IC
THA-THANG:
Mosey to the Rock Pile, Perform 5 Burpees then pick up a coupon

  • Indian Run w/ coupon to 1st TN Lot
  • Pick a partner and wheelbarrow the lot, then swap places & repeat
  • Bear Crawl the lot and return with crab walks, when complete Al Gore with coupon out in front until last HIM done
  • Mosey to Lifehouse lot w/ coupon and perform 20 Flutter kicks
  • Mosey to Norm Hill with a partner
  • P1 runs to top of hill and performs 3 8CT Manmakers while P2 does 100 BBS, 200 MKNS, 300 OH Press Squats w/ coupon, 400 Tricep raises with Coupon, 250 OH Arm SWING w/ Coupon while holding a squat
  • Run all the way back to rockpile to discard coupon
  • Run back to AO

MARY:
Gas Pumps x 10 IC, Flutters x 25 IC, Never Cross Dollies x 10 IC, Freddy Mercury x 20 IC.
COUNT-OFF & NAME-O-RAMA
14 HIMS, some of which chose the wrong size coupon/rock and lived to regret it
CIRCLE OF TRUST/BOM:
A little message about being true to yourself.  Why would you want to be anyone else, just be a better you.  You know yourself better than anyone.  Pick the parts you want to change or improve and share it with those around you who you love and trust.
MOLESKIN:
Word of Advice, always watch the Q before selecting your rock size
ANNOUNCEMENTS:Get ready for Wk 1 of the Iron Pax Challenge!

Labor Day P-Exam

THE SCENE: 66 and clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC 4CT

BAC – x10 IC 4CT (keep arms up)

Seal Claps – x10 IC 4CT (keep arms up)

OHC – x10 IC 4CT

Cherry Pickers – x10 IC 4CT

Tempo Merkins – x10 IC

THA-THANG:
Slowsy around the park. Buddy carry 40lb sandbag along the way. Head to church lot.

P*EXAM (skipped the second E for time and let’s be serious…)

  • P – Prisoner Cell Merkin Burpees (PCMBs) – Burpee. 3 merkins at bottom. Knees to chest between each burpee. x10
  • E – Elevens – 10 merkins at the bottom. 1 squat at the top. Carry 40lb sandy at least 1 full lap during the exercise.
  • X – X-factor – 20x on your 6. Make an X with your body. Right hand to left foot. Left hand to right foot. Repeat.
  • A – ABS – American Hammers, Flutters, BBS 50/ea 2CT where necessary.
  • M – Merk-o-rama – PAX circle up in plank position. Each does 1 pushup around the circle. Add 1 rep each time. PAX does pushup, next PAX does same, until everyone does it. Repeat until you hit 5 reps.
  • Mary – name your exercise

COUNT-OFF & NAME-O-RAMA
Vertigo, Chaucer, Magic Mic, Herbie, Duggar, Filter
CIRCLE OF TRUST/BOM:
“We don’t have to be smarter than the rest; we have to be more disciplined than the rest”. Warren Buffett.

Fountain City Four Corners

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

ssh – 20
Tempo Merkins – 10
ssh – 20
Tempo squats -10
ssh – 20
Tempo Merkins – 10
ssh – 20
Tempo squats – 10

THA-THANG:
Mosey to Jane Allen and complete one loop showing each corner exercise
Bernie Sanders up the hills
Battle buddies will go opposite direction When you pass your battle buddy = 5 burpees ea

Corner one (bottom of Jane Allen) – 20 flutter kicks

Corner two (top of Jane Allen) – 20 bbs

Corner three (top of Gresham) – sand bag toss cone to cone

Corner four (bottom of Gresham) – 15 Curls & 15 OH triceps ext. with coupon

completed 2.5 rounds

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Deeds will not be less valiant because they are unpraised.” – Aragorn
J.R.R. Tolkien, The Passing of the Grey Company, The Return of the King