F3 Knoxville

Tag: La-Z-Boy

Cardio Truck Stop

THE SCENE: Just above freezing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Picker IC x 5
  • Tempo Merkins IC x 10
  • Ankle Rolls/Trunk Twists

THA-THANG:

  • FNG pick a number 1-20 – 16 Reps
  • 1/3 Mile lap with
  • Box Jumps, Pull-ups, Dips, Merkins, 4 ct Flutters
  • After 6ish laps – mosey to Soccer Field
  • I-40’s
  • Trace the lines of the soccer field – Bear Crawl Forward, Karaoke side to side, back peddle… backward
  • Mosey back to AO
  • Sprints for the Win – 2 Sprints to 1st light, 2 Sprints to the 2nd light, and one all the way through

MARY:
Stretch it out
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
March is Mental Health Month for F3. This is a great place for men who need a workout and fellowship. If there’s a man in our world that needs more than that, it’s okay. Sometimes guys need a Psychologist or Medication to correct a chemical imbalance. That’s not for us to decide. We’re here to encourage men.
MOLESKIN:

Got lucky that the number selection didn’t backfire. Wasn’t exactly what I had planned but it worked out for us. We didn’t have a bit of creativity on names for the FNG so we landed on the predetermined He-Man as promised. Bartman had a sweet van.

ANNOUNCEMENTS:
JUCO Convergence – Hardship Hill Builds – Hardship Hill Event – Tennessee Convergence in October

11s for days

THE SCENE: 50 and Coolish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Cherry Pickers

10 SSH
THA-THANG:

  • Mosey to CMU pile and pick up a cupon
  • Mosey to the skating rink
  • 11s
    • blockies and V ups
    • Curles and Squats
    • Bench press and BBs
  •  Mosey to the CMU Pile

MARY:
Box Cutters for time
COUNT-OFF & NAME-O-RAMA
FNG 1812 and Guest from ATL PAX Te-Bow
CIRCLE OF TRUST/BOM:
Let us be Self-controlled men, Paul tells Timothy to tell older men in the church to be in sober-minded and under men to be self-controlled. Let’s pray and ask God to help us do that.
ANNOUNCEMENTS:
March 28th 3rd F at Juco 7 am

Blimps N’ Miles

THE SCENE: T-Shirt Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Windmill IC x 15
  • Twist the Trunks
  • BA Cir IC x 10
  • Long slow Cherry Pickers IC x 5

THA-THANG:
B.L.I.M.P.S. – 15 reps ea Bobby Hurley, Lunges, Imperial Walkers, Merkins, Plank Jacks & Squats

  • B – Run a Hot Lap
  • BL – Run 2 Laps
  • BLI – Run a Hot Lap
  • BLIM – Run 2 Laps
  • BLIMP – Run a Hot Lap
  • BLIMPS – Run 2 Laps

MARY:
Finished a little past 615a and didn’t have time for Mary
COUNT-OFF & NAME-O-RAMA
11 Strong
CIRCLE OF TRUST/BOM:
Today was a struggle to get here. I had every excuse and every justifiable reason I could come up with to skip today’s workout. The accountability of Q’ing is what got me out here today.
MOLESKIN:
The PAX loves when you get 3.8 miles in on a Tuesday
ANNOUNCEMENTS:

  • Pull-up Bars – 2/29
  • Grow School – 2/29
  • HardShip Hill
  • Convergence 3/28

7’s at the icearium acclivity

THE SCENE: Cold, clear, beautiful
F3 WELCOME & DISCLAIMER – completed and added inexperienced
WARM-O-RAMA:
15 SSH

10 Baby Arm circle forward and backward

Lap around parking stalls

10 cherry pickers

10 windmills
THA-THANG:
Mosey to top of top of South Watt Rd – icearium hill stopping along the way to do

20 BBS, 10 side crunch left and right

  • stop and exercise at MBLP field #2
  • stop and exercise at MBLP filed 3
  • stop and exercise at baseball field along Watt Rd.
  • stop and exercise at liqour store parking lot
  • stop and execise at top of S. Watt Rod. acclivity

7’s from top of acclivity to retaining wall at base Burpee’s at top and imperial Walker at base (had to modify on 4th 5th and 6th run by decreasing distance to path and then light pole and then sign post – killer hill)

Mosey to MBLP field #3

Using the penalty box do merkins at each corner and traverse using different method between corners …

  • corner 1 – 20 Diamond merkins  – side shuffle to corner 2
  • corner 2 – 20 ranger merkins – lunge to corner 3
  • corner 3 – 20 wide merkin – broad jump to corner 4
  • corner 4 – 20 peter parkers – tunnel of love to corner 1 (lots of mumble chatter…)

Mosey back to AO

MARY:
Judge Judy led a flutter kick to 50 for about 90 seconds
COUNT-OFF & NAME-O-RAMA
Judge Judy, Cornhole, Frosty, Biscut, Bartman, Mayberry, Swirlie, I-beam, Mustard, La-Z-Boy, Butters, Driftwood

CIRCLE OF TRUST/BOM:

Nothing special other then you group of HIM, your contagious and prove everyworkout that we can go beyond our own limits – many thanks for always pushing one another

MOLESKIN:

That was much harder in the field then on google earth and paper – way to go men, you crushed it like no one else could have!

ANNOUNCEMENTS:
Pull-up bars Saturday at the Dog pound

Wet N’ Wild

THE SCENE: Steady Downpour
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Elevator style – Complete Round 1 – Run to the area formerly known as the boat and return Complete Round 1 and 2 – Run to the boat and return. After you complete all 4 exercises in 1 round, then begin to take off one exercise each round.

  • 10 Body Builders
  • 20 Thrusters
  • 30 Lunge & Curl
  • 40 Plank Thrusters

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Cor 10:31 – So, whether you eat or drink, or whatever you do, do all to the glory of God.
MOLESKIN:

ANNOUNCEMENTS: