F3 Knoxville

Tag: High-Heels

Burpback Mountain

THE SCENE
70 and humid

Welcome and Disclaimer

THE THANG
COP
SSH x20 IC
Divebombers x10 IC
Toy Soldiers x10 IC
Calf raises x12 IC
Baby Arm Circles x20 IC

4 Stations
Four stations set up in the four corners of the parking lot.  Progress from one station to another as follows:
1. Shoulder Press with coupon. Bear Crawl to Station 2
2. 20 merkins. Crab walk to Station 3
3. 20 Big Boy Sit ups. Duck walk to Station 4
4. 20 squat jumps. Broad jump back to Station 1

Rinse and repeat x3

Mosey to Everest for some Burpback Mountain.

Burpback Mountain
Pick a partner DORAs. While one partner does burpees, other partner runs Everest twice.  At the top each time he does 5 American Hammers.  Once your partner comes back from the second run, partner 2 runs Everest and partner 1 does burpees.  Repeat until you have combined for 100 burpees.

Mosey back to AO for Abs

ABS
Boat/Canoe led by Bookworm
American Hammers x25 IC (led by Dial Up)
COT
Number Off and Name O Rama

BOM
Find time with the Lord and rest with Him. Don’t be afraid to pray for big and great things, because we are meeting with a big and great God who wants the best for us.

MOLESKIN
The PAX was focused and ready to work. It was good to see some newer faces staying consistent and coming out on a Friday. PAX tackled Burpback Mountain and crushed it, returning to the AO in high spirits.

Hilleleven

THE SCENE
64 and breezy

Welcome and Disclaimer

THE THANG

COP
SSH IC x 20
Baby Arm Circles IC x 10 each way
Chinooks IC x 10 each way
Imperial Walkers IC x 20

Mosey to boat parking

Eleven’s
Elevens up grass hill
Merkin at bottom, squat jumps at top
Merkins until everyone is finished

Suicides
15 Merkins after each
15 minutes worth

Mosey back to parking lot the long way

Abs
Ab cycle:
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 IC
Hold feet 6 inches off ground

Ring of Fire – 10 Merkins, 9 Merkins

Turtle Reaches x 20 IC

American Hammer x 20 IC

COT

Count off and Name-o-Rama

BOM
Hatred is all around us. Search your heart and rid yourself of any hatred you have. Give it up to he Lord

Romans 15:5-6
“May the God of endurance and encouragement grant you to live in such harmony with one another, in accord with Christ Jesus, that together you may with one voice glorify the God and Father of our

Circuit Stations

THE SCENE
72 and foggy with rain at the end

Welcome & Disclaimer

THE THANG
COP
SSH x30 (IC)
Diagonal Lunges x10 each leg (IC)
Dive Bombers x15 (IC)
Imperial Walkers x15 (IC)
Arm Circles Forward x15 (IC)
Arm Circles Backward x15 (IC)

Circuit Stations
Each PAX grab a Battle Buddy. Battle Buddies will then head to one of the stations outlined by the Q. When Q yells “go” all teams will complete the station. At each Station, while waiting for team member other members will alternate between plank and Al Gores. Upon completion of the Station the team will run together to the next station. Continue rotating until Q says stop and recover at launch point.

Station 1
Run to hill next to parking lot.
Each member runs up hill with CMU. At the top, place CMU down and do 5 burpees. Run back down.
Repeat x3

Station 2
Run to parking lot.
Run suicide sprint. Then each member completes x15 CMU Swings, x15 CMU Presses, x15 CMU Squats.
Repeat x3

Station 3
Run to far dugout.
Each member of team completes 10 pull-ups, 20 Carolina Dry Docks and then runs two laps of stairs.
Repeat x3

Station 4
Run to covered area.
Each member completes x10 Box Jumps, x15 Derkins and x10 Let Me Ups and 1 Suicide Sprint
Repeat x3

Station 5
Run to parking lot near playground.
Run to each cone and do x10 of stated exercise and run to next cone (in a zig zag pattern). At the last cone run on the outside of the parking lot to start line.
Cone 1 – 4ct Flutter Kicks
Cone 2 – Narrow Squats
Cone 3 – Merkins
Cone 4 – Hello Dolly
Cone 5 – Jump Squats
Cone 6 – Shoulder Taps
Cone 7 – Diamond Merkins
Cone 8 – Burpees

Repeat x2

Abs
BBS x30 IC
American Hammers x15 IC
Bicycles x10 IC

COT
Number off and Name-O-Rama

BOM
Micah 6:8 – “He has told you, O man, what is good; and what does the Lord require of you but to do justice, and to love kindness, and to walk humbly with your God?”

MOLESKIN
The PAX came out and worked hard this morning.  We were greeted by a nice fog and departed in a steady downpour.  It was a good morning!

Burning Some Goo

THE SCENE
68 degrees and muggy

Welcome and Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Baby Arm Circle        ICx15
Reverse Arm Circle   ICx15
Imperial Walkers      ICx10
Merkins                      ICx15

Mosey to Saturday’s AO spot

High Knees                ICx15
Merkins                      ICx15

Mosey to treeline near Lakeshore main entrance; grab a Battle Buddy

DORAS
Alternating sprints to treeline, while partner performs exercises:
100 Merkins
100 BBS
100 Squats
Plank when finished

Mosey to Everest

Planks
Merkins                      ICx15

Sprint up Everest to upper parking lot

Merkins                      ICx15
LBC                            20 OYO
Mountain Climbers     ICx15

Mosey back to the AO; pick up coupons

Gone in 60 Seconds
Overhead Press         As many as you can in 60 seconds
Weighted Squats       As many as you can in 60 seconds
Curls                           As many as you can in 60 seconds
Incline Merkins         As many as you can in 60 seconds

Return coupons; Mosey back to the AO

Abs
Boat-Canoe    led by Ratchet
Hello Dolly      led by Mr. Tumnus

COT
Welcomed and named three new FNG’s…Snapper, Dirt Bag and Cash Back.

BOM
P-nut thanked everyone for coming out into the gloom. Read from 1 Thessalonians 5 and talked about how we can be the “light” and how to avoid “darkness.” Good things happen in the light, and we need to be the light in our homes, community and workplaces.

P-nut prayed us out.

MOLESKIN
The PAX came ready to burn some goo….and the goo was burned. Great mumblechatter and spirit from the PAX.

Merkin Circuit

THE SCENE
64 and clear

Welcome and Disclaimer

THE THANG
COP
SSH IC x 20
Baby Arm Circles IC x 12 each way
Chinooks IC x 10 each way
Imperial Walkers IC x 15

Mosey to greenway

30 Minutes of Merkin Circuits
Stations at each corner:
1st Corner – Merkins x 15
2nd Corner – LBC x 15
3rd Corner – Merkins x 15
4th Corner – Squats x 15
Plank it up

Each lap produced 30 Merkins, 15 LBC, 15 squats and 0.35 miles

Abs
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 IC
Hold feet 6 inches off ground

Ended with 30 more Merkins
COT
Count off and Name-o-Rama

BOM
Brotherly Love – “Therefore as we have opportunity, let us do good to all people, especially to those who belong to the family of believers.” – Galatians 6:10

* Bonds of brotherly love are a big deal to God because they represent the kind of bonds that exists between the Father, Son, and Holy Spirit
* Men are created to live, work, and fight in bands
* Your bonds of brotherly love should seek to liberate & strengthen and not constrict & consume.

MOLESKIN
The PAX pushed it today after a successful event beatdown in the push-up challenge from yesterday. Everyone completed at least 210 push-ups to start the day. Great job men!