F3 Knoxville

Tag: Herbie

It’s a Me, Mario!

THE SCENE:

Rainy, Dark, A comfortable 62 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, T-Plank BAC, Tempo Merkin, Super Mario, Tempo Squats, Mtn Climber

THA-THANG:
Ciabattas: Burpees, Jump squats, iron mikes, Merlin, American hammer, barrier jump, mtn climbers, ssh

Partner Sets: P1 does exercise while P2 runs a distance, does 5 burpees, and runs back. Then switch. 100 merkins, 200 BBS, 300 squats, 400 mtn climbers (single count)

MARY:

10 burpees, flutter kicks

CIRCLE OF TRUST/BOM:

take some quiet time after a stressful day and meditate for 3-5 minutes.  Psalm 46:10 – Be still and know that I am God.

4 corners of Hades

THE SCENE: 57 and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles ⬆️⬇️

Micheal Phelps

Tempo merkins

SSH

Susanne Summers

THA-THANG:
4 corners 10 laps each lap exercise changes repeat exercise at each corner

1,6 Burpees/Merkins

2,7 BBS / LBCrunches

3,8 MTN C / Plank Jacks

4,9 Squats / SSH

5,10 ManMakers / PeterParker Merkins

yup, lap 5 and 6 were absolutely horrible

MARY:
Ring of Fire 🔥

Capt. Thor

COUNT-OFF & NAME-O-RAMA
10 HIMs killed it
CIRCLE OF TRUST/BOM:
Embrace the unknown and find value in patience and understanding
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Cones of Dunshire

THE SCENE:

Dark, Not too hot, not too cold.
F3 WELCOME & DISCLAIMER

Done and Done

WARM-O-RAMA:
LBAC – forward and backerds , TN Rocking Chair, SHH, Tempo Merkins, no Suzanne Somers (sorry Fast-N-Easy)
THA-THANG:

The Cones of Dunshire: Beer crawl to 1st cone (2 Burpees), Beer crawl to 2nd cone (4 Burpees), Beer crawl to 3rd cone (6 Burpees), Beer crawl to 4th cone (8 Burpees)

Mosey to the only hill in Powell – 11’s – 1 Merkins, Bernie up the Hill, 10 Mountain Climbers (4ct)

Mosey to the only other hill in Powell – Mini Route 66 along the way (more like a Route 15)

Partner: P1 does merkins and P2 runs to top of hill and knocks out 5 burpees – switch

MARY:
Boat  Canoe and maybe some other stuff – who knows – its was 6:10 in the morning

CIRCLE OF TRUST/BOM:
Follow one of God’s greatest commandments and love your neighbor.

A trip on the Panda Express

THE SCENE: 61 degrees. Cloudy. Very nice burpee weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High Knees – x10 IC 4CT

Cherry Pickers – x10 IC

Tempo Squat – x10 IC

Annie’s – x10 front and back IC

Moroccan Night Clubs – x20 2CT

Little Bit of This… Little Bit of That.

THA-THANG:
Relay run to Gresham Middle stairs for some 11s. Run to the lampost about halfway up the hill. Don’t forget to read the motivational message each time in case you need motivation – Today it is up to me to be the best that I can be! YHC has renamed this the Panda Express routine since we all miss our post-Super Bowl flying headlock con queso.

  • Kraken Burpees at the bottom
  • Merkins at the top

25 BBS OYO after everyone finishes at the top. No time for the Dora I had planned so we moseyed back to the AO for some Mary.

MARY:
Each PAX was asked to lead the group in any exercise with 20 reps.

  • Filter – 25 more BBS OYO
  • Ghost – 20 SSH 4CT IC
  • Clinger – 20 American Hammers 4CT IC
  • Herbie – 20 Flutter Kicks 4CT IC
  • Frasier – 20-second plank

COUNT-OFF & NAME-O-RAMA
5 PAX present! – Frasier, Ghost, Clinger, Herbie, Filter
CIRCLE OF TRUST/BOM:
Isaiah 40:31 -But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

YHC discussed running the Knoxville Half Marathon and how there’s so much support along the way in addition to the various marathon-related Bible verses that people display on the route. Sometimes the “run and not grow weary” bit can seem cheesy, but it was very applicable and motivating – even if YHC didn’t feel like it at the time.

More importantly though, we should focus on the “those who hope in the Lord will renew their strength” during this Lenten season as we approach Easter and the Cross.

ANNOUNCEMENTS:
May 4 – Powell High School 5K. Get with Herbie for questions.
May 18 – Hardship Hill – there’s still room to sign up!!!

Homemade Jelly

THE SCENE: Cloudy 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pre-Ruck (5 Weirdos) Completed Day 1 of Lucky 7 Challenge

SSH x 30 IC

Tempo Squat x 10 IC
THA-THANG:

Mosey to Hill

Hill Pyramid: 5-10-15-20-20-15-10-5

Merkins at bottom of hill, CDD at top of hill

Jelly Legs:

  • R1: Squat 10 count, 10 squats, run up hill, 2 Burpees.
  • R2: Squat 20 count, 20 squats, run up hill, 4 Burpees.
  • R3: Squat 30 count, 30 squats, run up hill, 6 Burpees.
  • R4: Squat 40 count, 40 squats

Back to AO

MARY:
8 Count Man Makers x 10 IC

Imperial Squat Walker x 20 IC

8 Count Man Makers x 10 IC

Flutter x 20 IC

Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Kings 5 Naaman thought he could use his place in society to find healing. Grace tells us differently. We can only show up with what we are/have. Nothing more.
MOLESKIN:
“Grace doesn’t sell; you can hardly even give it away, because it works only for losers and no one wants to stand in their line.” Robert Farrar Capon
ANNOUNCEMENTS: