F3 Knoxville

Tag: High-Heels

The Matterhorn Strikes Again

THE SCENE: 32 degrees and chilly

F3 Intro and Disclaimer 

WARM-O-RAMA
Run in place for 1 min
SSH x 15 IC
Bobby Hurley x 10 IC
Cherry Pickers x 10 IC
BAC x 10 IC
Reverse BAC x 10 IC

Mosey to the Matterhorn

THE THANG:
11’s
Bottom- Burpees
Top- Squats

Mosey to the Pavilion
As many sets of the following you can do for 5 minutes total

Pull Ups x 5
Forward Lunges x 10
Triceps dips x 15

After 5 minutes, switch to the following:

Merkins x 5
Reverse Lunges x10
Squats x15

After 5 minutes recover and mosey to the coupon pile
At the coupon pile, choose a medium size coupon and do the following:

Bicep curls x 10
Shoulder press x 10
Behind the head triceps extension x 10

Rinse repeat x 1 increasing the set to 20 reps

Mosey to the AO

MARY:
Flutter Kicks x 20 IC
LBC x 20 IC
Pacman x 20 on each side
WORD:
In the busyness of the holiday season be sure to take time to “Be still and know that I am God”. We should always take time out of our day to acknowledge who God is in our life and give Him the praise that He deserves. Psalms 46:10

Asylum Poker

THE SCENE 38 degrees and dark!

F3 Welcome & Disclaimer

THE THANG
COP
SSH ICx29      (in honor of Dimples)
BAC ICx10
RBAX ICx10
Merkins ICx15
Squats ICx15

Asylum Poker
P-nut announced that the workout would be determined by use of a deck of cards.  Hearts = burpees; Diamonds= merkins; Clubs= 4 count flutter kicks; Spades= squats.  Reps would be determined by the number on the card.

The PAX moseyed to 5 spots around the Asylum, stopping to do a series of 4 exercises at each station.  Merkins, burpees, squats and flutter kicks.

The PAX stopped at the soccer field to do one round of DORA, with one battle buddy sprinting the field while the other started squats (to 250).  Plank until all were done.

Mosey to the lower baseball field parking lot.  One more round of cards, followed by a 50 yard lunge and a 50 yard bearcrawl.

Mosey back to the AO through the construction zone.  The PAX climbed fences, ran over dirt piles and dodged pot-holes en route back to the AO.

MARY
Hello Dolly (led by Edit) ICx25

COT
Number Off and Name-O-Rama

BOM
P-nut discussed how the cards were an analogy for life.  We are often dealt circumstances and situations that are out of our control, but that we have a constant source of support in Jesus.  Quoted Psalm 119:105 and encouraged the PAX to get into God’s word and let that guide our lives.

P-nut then prayed us out- including a prayer request for Simone, who will be leaving on Tuesday for military service.  The PAX laid hands on Simone and prayed for his safety and bravery.

MOLESKIN
2.1 miles, approximately 200 merkins, a multitude of squats and a TON of spirited mumblechatter (thanks Cap’n, Bandwagon, Crawdad).  Great start to the work week!

UF3 Championship

F3 Welcome and disclaimer

WARM-O-RAMA:
10 burpees
10 mericans
20 Baby arm circles
Mosey and run in place while explaining stations and exercises

THE THANG:

UF3 Championship of the WORLD!

Split into even groups at 5 stations
All exercises at each station will repeat when completed for 5 mins straight.
1 min Recover walk/mosey to next station.

THE FIGHT
Station 1:
10 mericans
15 side straddle hops 3-count
20 squats

Station 2:
10 burpees
15 clean and press w/CMU
20 straight forward air kicks

Station 3:
10 Turkish get ups with KB
15 flying knees in place
20 curl to overhead press w/CMU while moving side to side

Station 4:
10 line sprints
15 bear crawls
20 goblet squats w/CMU

Station 5:
10 burpees
15 squats
20 3-count punches while moving

THE MEDIA TOUR
Indian Run to “little Everest” 10 count rest
THE PICTURE OP
Run up and do 10 rocky balboas with “belt”
Run around road on top back to the bottom of little Everest.
THE PRESS CONFERENCE
Run up and do 30 second l gore then 10 3 count air punches

Mosey to AO

MARY

15 flutter kicks
10 mericans

Count off/ Name o rama

BOM:
Armor of God
Eph 6:10
“Finally, be strong in the Lord and in his mighty power. Put on the full armor of God, so that you can take your stand against the devil’s schemes. For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, and with your feet fitted with the readiness that comes from the gospel of peace. In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. Take the helmet of salvation and the sword of the Spirit, which is the word of God.”

‭‭What was the purpose of the belt in Roman armor?
Everything is held together by the belt.
Protection, starting point for weapons allows for everything to work together.
The Truth…is Jesus, the Bible. The word is what all things should be based on.

Landline’s Leg Day

The Scene 61 degrees and perfect

F3 Intro and Disclaimer

Warm-O-Rama
SSH x 10 IC
Monkey Humpers x 10 IC
Imperial Squat Walkers x 15 IC
BAC x 10 IC
Reverse BAC x 10 IC

Mosey to Baby Everest

The THANG

11’s
Bottom- Nomo Squats
Bernie Sanders up the hill (running up backwards)
Top- Burpies

Mosey back to rock pile, choose small to medium rock

Find a place on the wall

Wall Jumps x 10
Weighted Squats with Shoulder press x 20
Wall Step Ups x 10

Rinse repeat x 1

Mosey back to AO parking lot

Line up on one side of the parking lot and do the following-
Daft Punk (6 lunge combo) x 10
Run to curb next to tennis courts
Calf raises x 20
Rinse repeat x 2

Finish with Calf raises x 20 IC

MARY
Flutter Kicks x 20 IC
LBC x 30 IC
Superman – Rocketman x 10 count
Fire Hydrant- each leg raised for 5 seconds (repeat x 2)

WORD

Doubt is something I have dealt with my entire life. I have doubted my ability to Q among many other things. Most importantly, I have doubted my salvation. In 1 John 5:13, John says “I write these things to you who believe in the name of the Son of God so that you may KNOW that you have eternal life.” God does not want us to doubt, but if we do, He is always faithful and comes through for us. If you have questions about the security of your faith, I suggest the book Stop Asking Jesus Into Your Heart by J.D. Greear.

Monday Madness

THE SCENE 52 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop X 30
Imperial Squat Walkers x 20
Merkins X 15
Little baby arm circles Front x 10 and back x 10
Mountain Climbers x 20

Mosey to bottom Coupon pile for CMU the to the top of Cardiac Hill

Cardiac CMU Circuits
Top 20 rows then run to the bottom of Cardiac Hill.
At the bottom, begin the following circuit
Bottom- 10 Mercans
1st Corner – 10 Decline Mercans
2nd Corner –10 wide mercans
Top – 20 Rows
Run to bottom, rinse and repeat

Mosey back to SP

Burpee Dan’s
4 Burpee : 4 lunges across lot.
Down to touch the fence and back up in reverse sprint back to start
3 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start
2 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start
1 burpees : 4 lunges back to starting position.
Down to touch the fence and back up in reverse sprint back to start

Wagon wheel around the parking lot until everyone finishes, then circle up for MARY.

MARY
Flutter Kicks x 20
Hello Dolly x 35

COT
Number off and Name O Rama

BOM
We have two ears and one mouth so we can listen twice as much as we speak.

Moleskin: Heavy mumble chatter to start off the day with several just in time arrivals to haul their CMU to the top of Cardiac Hill.  Good to see Fannie May, Doogie, and Jump around back out.  They did not miss a beat!