F3 Knoxville

Tag: Hot Tub

Circuit Work

THE SCENE: No rain but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Circuit with 6 stops – 2 exercises at each stop; first lap is 15 reps of each exercise, then decrease by 1 each lap (14, 13, 12…..)

  1. Iron Mikes (4 ct) / Big Boy Sit Ups
  2. Flutter Kicks (4 ct) / Supermans
  3. Merkins / Jump Squats
  4. Derkins / American Hammers (4 ct)
  5. Bench Rows / Tricep Dips
  6. Overhead Press / Bicep Curls (w/ the CMUs)

COUNT-OFF & NAME-O-RAMA
38 HIMs including 1 FNG – Welcome ‘Goober’

CIRCLE OF TRUST/BOM:

Crucifixion Love is the love that Christ showed us. He loved us even though we didn’t deserve it. His Love for us was not predicated on us first loving Him.

Reciprocation Love is loving someone because they’ve first loved us or loving someone with an expectation of something in return. Examples: 1) I’m going to unload the dishwasher so that my wife will notice and that will hopefully lead to sex later on tonight. 2) I’m going to help out with the kids this morning so that my wife will let me go golfing next weekend (and if she says ‘no’, I’ll remind her of how helpful I was with the kids the other day). 3) Or maybe it’s simply that you’re hanging out with someone or being friendly towards them because you’re expecting something in return – you hope to close a business deal, be seen in a certain crowd, you want them to approve of you, etc….

Although we’ll constantly fall short of it in our fleshly bodies, we are called to love others with crucifixion love. Love others even when they don’t deserve it. Love others with no expectation of anything in return.

Feeling Gumpish!

THE SCENE: Dark and splendid!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
19 SSH’s
THA-THANG:
This workout was all about getting distance!  Every exercise was performed moving forward 20 yards then medium sprint around the track, those that arrived back quickly would go back to get the 6!

☆ Bear Crawls

☆ Baby Arm Circle

☆ Imperial Walkers

☆ Broad Jumps

☆ High Skips

☆ Duck Walk

☆ Backwards sprint

☆ Butt Kickers

☆ High Knees

After completing our 5k, we all had fun at the playground.  We split into 2 groups.  Group 1 Crab Walked around the playground while Group 2 did Pullups, BBS, or Stepups OYO.  Then switched, we completed 2 rounds!

MARY:
20 LBC OYO, then roll over to high plank and hold for 20, then low plank for 20, then 10 Merkins. 2 rounds as well!
COUNT-OFF & NAME-O-RAMA
Also had Schnitzel visiting from Hilton Head!
CIRCLE OF TRUST

Life is constantly moving forward and continually speeding up.  Make sure to do your best to slow down and make memories.  I have been overwhelmed with work and have not made time for my family & friends like I should.  However, I needed to work until dark on Tuesday and instead dropped everything and took the family to the TN Baseball game.  I knew deep down later in life I would not regret getting those extra 4 hours of work in, but I knew that I would regret not making wonderful memories with my family…
MOLESKIN:
I must say it is a small world after all!  Too cool that Schnitzel was at my Q.  Last Summer, I was on vacation in Hilton Head and worked out with F3 there on a Saturday and was invited to the 2nd F on the following Sunday.  Their 2nd F was taking 5 or 6 boats to a sand bar with family and friends gathered for some phenomenal fellowship.  This is where I met Schnitzel and his son as we talked on the boat ride over and on the way back.  He had let me dig into his cooler of wings too!  Get out there and make memories!
ANNOUNCEMENTS:
We prayed for Knoxville and its youth, we also prayed for a high school and college friend that was missing for 24hours that suffers from Huntington’s disease.  He has been located and is ok!  Thank you for the prayers!

Asylum Q = 1 : Elevation Patch = 0

THE SCENE: 46 and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30, Baby Arm circles forward and back x 10

THA-THANG:
Grab a partner and a CMU

Round 1  – Mosey to the top to the Pathway just past Everest, One partner goes down one side of the hill with the other goes down the opposite side.  When at the bottom run back to the top and do 2 partner mericans, repeat until you reach 8 partner mericans

Round 2, Same as round one except one partner carries CMU up the hill(Everest site)  4 trips up the hill with 5, 10, 15 and 20 4 cnt LBC,  if your partner is not up the hill when you are done with LBC’s burpees while you wait.

Return back to AO the quick way(up Everest), trade of CMU with partner half way up.

COUNT-OFF & NAME-O-RAMA
24 PAX
CIRCLE OF TRUST/BOM:
Do the right thing, Love your neighbor like yourself and don’t ignore Bunny on group me(or we will take CMU’s to Everest)

 

Barbarian Mace montage

THE SCENE: Drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH: 15

Tempo squat: 10

tempo merkin: 10

tempo elfs: 10

10 burpees

THA-THANG:

merkins from hell (max reps–> iso hold–> ecc merkin)

2 rounds of 3 sets of 4 exercises

set 1

  • Mace Barbarian Squat
  • kettlebell deadlift
  • burpee
  • SSH

Set 2

  • Mace joust
  • KB press
  • high bridge
  • RDL’s
    set 3
  • mace grave digger
  • KB row
  • bench dips
  • step-ups
  • pull-ups from hell set (10 pullups, max iso hold, ecc pullup)
  • repeat
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    He has risen!

Maundy Thursday Montage

THE SCENE: 60 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10
  • Cherry Pickers x 6
  • Circle of burpees

THA-THANG:

  • Indian run to where the boats used to be
  • Paula Abdul the length of two light poles.  Bear crawl forward 2 parking spaces, do 10 merkins.  Bear crawl backward 1 parking space, do 10 squats.  Rinse/repeat until you reach the 2nd light pole.
  • Mosey to the bottom of the stairs on long island.
  • Iron Mike countdown.  Start at the bottom of the stairs with 10 iron mikes (each leg), then run up the stairs, up the hill to the rock and do 9 iron mikes.  Run back down, do 8…run back to top, do 7.  Rinse/repeat until you work all the way down to 1.
  • Mosey to the Matterhorn.
  • Sprint to the 1st light pole, do 10 squats and 10 derkins.  Bernie Sanders to 2nd light pole, do 10 squats and 10 derkins.
  • Slowsey to the bottom of Matterhorn & indian run back to the AO

MARY:

  • LBC x 25
  • Box cutters x 20

COUNT-OFF & NAME-O-RAMA
16 strong:  Toto, Snitch, Toebox, Trolley, Peek-a-boo, La-Z-Boy, Frosty, Butters, Flute Loop, Sparky, Abacus, Hot Tub, Dreadlock (FNG), Stitches (FNG), Ratchet, Bartman

CIRCLE OF TRUST/BOM:
Talked about the meaning of Maundy Thursday and what an important day it is.

MOLESKIN:

ANNOUNCEMENTS: