F3 Knoxville

Tag: Hot Squat

Thunderstruck and 7’s on Butterbilly Hill

THE SCENE: Pleasant but humidity started creeping in this week
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherrypickers, Thunderstruck Burpees
THA-THANG:
Grab the CMUs and head for Butterbillly Hill. 7’s once we got there,Big boys at the bottom and blockies at the top

MARY:
We ran out of time for another round of thunderstruck so it was ab work via pax roulette
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

shared this Tim Keller quote: To the degree you truly behold
gaze at, grasp, relish, internalize, rejoice in – the Gospel, to that degree the fears of your life will be undermined.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Spicy Dice

THE SCENE: Somewhere in the lower 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSA’s

Little baby arm circles

Tempo Squats

THA-THANG:

10 stations as you run along the big loop

Each station you roll a dice and then do the corresponding exercise

Station #1 and #10 are up here and will have CMU’s.

All of the others don’t.

MARY:
LBC’s to the end
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Anger often can come out of fear – I John 4:18
MOLESKIN:

ANNOUNCEMENTS:

Cha-cha slide part 2

THE SCENE: mid 50s. A great day for a beatdown

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X15

ARCHER SQUATS X10

CHERRY PICKERS X10

IMPERIAL SQUAT WALKERS X7
THA-THANG:
5 kraken burpee by in

Cross overs to exercises

Big Boys

J-Lows

Catalina Wine Mixers

Side crunch

Cross over back to start 

Pyramind Count 20,30,40,50

MARY:

Thunder Burpees
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
We have to be leaders in our F3 community if we are to become leaders in our greater community
MOLESKIN:
I Challenge anyone who hasn’t been on Q in a while to go and pick one up TODAY! Doesn’t matter when it is, but sign up for it
ANNOUNCEMENTS:
CSAUP TOMORROW!!!

Bags full of Problems and a Grinder to Boot

THE SCENE: 60s light breeze. Pretty nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 IC Merkins, 15 IC Squats, warm up jog.
THA-THANG:
Drifter’s part. Three teams.

Valley: One team carries all the crap (tires, flag, buckets of water, bags of rocks) from one end of the baseball field to the other. When they get there, they swap with the team on the hill. The crap just keeps going back and forth.

Hill 1: 10 4ct Bicycle kicks, bear crawl down the hill, 10 hand release t merkins, Burnie up the hill, repeat.

Hill 2: 10 box jumps, 10 chest to bar, 10 4ct mountain climbers

ESPY’s part.

Grab a CMU on the grinder

  • 10 CMU good mornings
  • Walking curls to next part
  • 15 blockees
  • Walking Skull crushers
  • 20 CMU squats
  • Melunges (which suck by the way)
  • 25 CMU press / 2ct flutter kicks
  • 30 merkins
  • Run the Apex loop
  • Grab your CMU and head back to start.

MARY:
Tempo merkins, Box cutters, flutter kicks

COUNT-OFF & NAME-O-RAMA
17 HIM
CIRCLE OF TRUST/BOM:
Sometimes, we go through valleys in our lives. The crap and bags of problems don’t go away. Leaders grab a hold of that bag, and do what they can to help. And great Leaders come along side others to help them pull. ESPY is one of those leaders, and I (Drifter) am super excited to pass the AOQ flags over to ESPY. He and His family have often come along side me and mine in the midst of our valleys. I know he will continue to lift up those around him, but he needs us to take a handle of the bag too.
MOLESKIN:
N/A
ANNOUNCEMENTS:
CSAUP on Friday. Get a team together.

Speedway Hills

THE SCENE: Low 60s and the rain held off till we were finished

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Little Baby Arm Circles (F/B) x10; Little Bit of This, Little Bit of That

THA-THANG:
Started with Chumba-Burpees while still in the circle. Play Tubthummping, do Side Straddle Hops for whole song, do a Burpee when they say “I get knocked down”

Mosey to the hill by the canopy where there are lots of cameras for 11s with Monkey Humpers and Pickle Pounders. We did Bernie up the hill and ran down.

Mosey to hill by the backstop, picking blocks up on the way, for 7s doing with Skull Crushers and Grave Diggers. We did Polar Bear Crawl up the hill and ran down.

Mosey to hill at the far side from the backstop for 5s (Q should have done 7s at each location) doing Pull Thru Merkins and Thrusters. We did Murder Bunny up the hill and ran down.

MARY:
Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
Welcome to Pennies and Trousers

CIRCLE OF TRUST/BOM:

“Let the words of my mouth and the meditation of my heart be acceptable in your sight, O Lord, my rock and my redeemer.”

‭‭Psalm‬ ‭19:14‬

What we take in with our ears and eyes is what the words of our mouths become and will be what we mediate on in our heart. Reading the Bible, praying, and spending time with others that have similar beliefs all help us take in good things so when we are pressured and squeezed by life, what comes out is honoring to God.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.