F3 Knoxville

Tag: Kentucky

2 For Tuesday

THE SCENE: Cloudy and chilly around 33 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up consisted of 25 SSH, Cherry Pickers x10, Baby Arm Circles F and B with overhead clap x10 on 4ct, finish with Windmills x10
THA-THANG:

Mosey from AO to stop sign down from Asylum 15 4ct Mtn Climbers regroup and Mosey to base of Everest…

Exercises of day Merkins, 4ct Flutters, Squats, and Dry Docks

25 reps of each exercise at bottom of Everst, travel up with 25 reps at top…Rinse and repeat.

10 count after 2nd trip up Everest and reps complete mosey back to stop sign for 15 4ct Mtn Climbers

Mosey to Top of Dragons Tail…12 light poles total…Light Pole 1- 10 merkins Light Pole 2 10 4ct flutters.  So on until each is completed 3 x’s

Mosey back to AO line up on baseline.  Lunge down jog back.  Next time down bear crawl with push up at every parking space line.

Circle Up

MARY:
Finish up with abs 25 4ct American Hammers, 25 4ct Freddy Mercury, Side Crunch L and Side Crunch R x10
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Mostly God whispers he doesn’t yell.  If we want to know what he’s saying to us he uses his word more than anything else.

James 1:5

If you need wisdom, ask our generous God, and he will give it to you.  He will not rebuke you for asking.
MOLESKIN:
I
ANNOUNCEMENTS:

The Fabio

THE SCENE:25 and chilly

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 20
  • Imperial squat walkers x10
  • Baby Arm circles forward x 10
  • Baby Arm circles backward x 10
  • Hand claps x10

THA-THANG:

  • Stop 1 – 5 Block-ees
  • Run to stop 2 and do 5 curls and 5 rows
  • Stop 2 – add 10 Hand Release Mericans (decline or incline)
  • Run to stop 2 and do 5 curls and 5 rows
  • Reverse up cardiac and do 5 curls and 5 rows at frist turn
  • Run to stop 3, 5 curls and 5 rows
  • Stop 3 – add 10 CMU squat press
  • Ruto to stop 4, 5 curls and 5 rows
  • Stop 4 – add 20 CMU flutter kicks (4 count)
  • Run to stop 5, 5 curls and 5 rows
  • Stop 5 – add 25 Bunny hops
  • Run to stop 6, 5 curls and 5 rows
  • Stop 6 – remove blockees
  • Stop 7 – remove Mericans
  • Stop 8 – remove squat press
  • Stop 9 – remove flutter kicks
  • Stop 10 – Finish with 25 bunny hops
Totals:
2 kilometers (sorry Kentucky tracked the distance)
25 Block-ees
50 Hand release Mericans
55 CMU Squat press
100 CMU flutter kicks
150 Bunny hops
35ish CMU Curls and Rows
Roxanne
Hold Al gore, when your hear Roxanne drop and do a Merican, when you hear red light do a “squat jump”
@Carney “Roxanne” is uttered 27 times and the words “Red Light” are uttered 26 times

​
COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:

“Integrity”
When faced with a difficult situation ask what is the right thing to do, then do it regardless of the consequences.
The godly walk with integrity; blessed are their children who follow them. Proverbs 20:7
Joyful are people of integrity, who follow the instructions of the LORD. Psalm 119:1
Special Thanks to Fabio who delivered 30 CMU’s to the Asylum

Who’s the Q?

THE SCENE: Confusion..no Q….Is it spring?… 57 degrees with a slight breeze ended up being a perfect morning.
F3 WELCOME & DISCLAIMER: DONE

WARM-O-RAMA: 
warm-up: 25 4xSSH, 25 Imperial Walkers, a bunch of baby arm circles and overhead claps (burning!). 5 bur-pees
THA-THANG:
Did a little mosey around the park with 3 sets of light poles to light pole including lunges, jog, high knees, jog karaoke one way, jog, karaoke the other way with 5 bur-pees to top it off x3

We conveniently ended up at Everest:

  1. Everest at 50% to the top
    1. at base we did (all 4x) 20 Freddy Mercuries, 20 box cutters, 20 flutter kicks
  2. Everest Bernie style with 2 15 step sprint break (turn around sprint 15 steps and then burn again repeat)
    1. Plank workout with all variations of knee to elbow, hands and feet out and up
  3. Everest All the way to the Rock pile with what you have left(there is not rock pile, Rogero took our rocks WTH!!!)
    1. Al gore till 6 arrived and knocked out 5 bur-pees while heart was pounding!

We mosied on down and around the loop back to the cloud. Took a couple breaks to perform 5 squat jumps, 5 star jumps with 5 bur-pees to top it off.

Cloud: 2 sets of 10 incline merkins/10 box jumps/10 decline merkins/10 triceps dips

MARY:
Plank and Superman to end off the session
COUNT-OFF & NAME-O-RAMA
9 including Boomer our FNG of the day brought to us by the internet…welcome Wade!
CIRCLE OF TRUST/BOM:
Secrecy and Unity. Talked about how we as brothers need be unified and remember when you gain someones trust and the share keep their secrets a secret. Sometimes we even need to withhold details from the M and keep it between you them and God!
MOLESKIN:
Prayed for G6s son as well as Quickbooks friend
ANNOUNCEMENTS:
n/a

I Heard the Bells…..

THE SCENE: gloomy and 40 degrees.  perfect weather for a workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighter w/baby arm circles and tempo merkins and tempo squats and SSH
THA-THANG:

  • Mosey to rock pile w/2 rounds of exercies
    • squats w/overhead press
    • woodchoppers
    • curls
    • merkins w/rocks
    • flutter kicks
  • mosey to parking lot by playground (drop the lowest exercise after each lap
    • 10 squats
    • 9 plank jacks
    • 8 merkins
    • 7 box cutters
    • 6 monkey humpers
    • 5 burpees
    • 4 jump squats
    • 3 CDD
    • 2 diamond merkins
    • 1 burpee

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:
“I heard the Bells on Christmas Day” poem by Henry Wadsworth Longfellow.  written out of grief for wife and son.  Christmas is about hope through Jesus.  Reach out to your brothers who are suffering and Christmas is a tough time of the year.

Krakalaken

THE SCENE: 50s and damp

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x20 ic

BAC forward and reverse x 10 each

tempo squats x 20

merkins x10

hill billies x 10

hill billy squat walkers x 20

mosey around the track to explain each exercise and each cone
THA-THANG:
THE Krakalaken!! Not the Kraken but the Kraken on steroids , KRAKALAKEN! Over 3 miles total running

  • 8 cones somewhat evenly spaced around the track
  • Track is about .37 mile long
  • stsrt at come one, do the exercise, run one complete lap around advancing to the next cone, do the next exercise . Completed 8 laps and the exercises were
  • Merkins x20, Star jacks x 20, monkey humpers x 20 on the 4ct, flutters x 20 on the 4 ct, Derkins x20, froggie squats x 20, WWII sit ups x 20, and 20 burpees
  • after that we moseyed to the b-ball court and played 2 rounds of gotcha

MARY:
Lbc x 20

rosalita x20

lazy boy for a minute
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Be anti fragile. You can be resilient but you are only surviving. If you are anti fragile , you will thrive and not just survive . Look up “black swan” in the lexicon or better yet, listen to the f3 podcast , 43 feet . Dred explains it wonderfully ! He breaks down , fragile , resilient, and being anti fragile

if interested in the specific podcast, let me know and I will send it

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.