F3 Knoxville

Tag: La-Z-Boy

Cherry on top

THE SCENE: Just below freezing, so Wax Job could claim Polar Bare Club
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Cherry Picker x4 (b/c 5 is just too much), Rockettes x10, Tempo Squats x10, BAC x 10

THA-THANG:
Partnered up, grabbed CMU’s and headed to outhouse.

DORA — Completed 100 reps of each of the first exercise.  While one partner was working on that, other partner ran to fence at tennis court and completed 5 reps of the other exercise.

  • CMU Squat — Merkins
  • Bench Press — Flutter-kicks
  • Curls — BBS
  • Lunges — Burpees
  • Shoulder Press — Iron Mikes
  • Box Jumps — Monkey-humpers
  • CMU Swings — Box cutters

After completing this, mosey up the hill for a Route 66 of Merkins (the cherry on top).

Indian Run back to AO.

MARY:
Australian Snow Angels x 20, Box cutters x 15.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Colossians 1:9-10 — 9 And so, rfrom the day we heard, swe have not ceased to pray for you, asking that tyou may be filled with the knowledge of his will in all uspiritual wisdom and understanding,10 so as vto walk in a manner worthy of the Lord, wfully pleasing to him: xbearing fruit in every good work and increasing in the knowledge of God.

We need deep roots to bear more fruit.  Just as we discipline ourselves in exercise, let’s discipline ourselves to study God’s word, to know Him, and to bear fruit in every good work.

THE SCENE: Cold and Snowyish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Walked through the importance of cadence and how to call it.

  • SSH IC * 15
  • Merkins IC * 15
  • Imperial Walkers IC * 15

THA-THANG:
Mayberry took over

 Partner Workout

  1. 50 pullups
  2. 50 Burpees
  3. 100 Merkins
  4. 100 V-Ups
  5. 200 Squats
  6. 200 gas pumpers
  7. Alternate between SSH, Flamingos and Step ups

MARY:
I-Beam took over and showed us how to run the ab cycle.

  • Six Minutes Of Mary aka 6MOM Routine, Mary An abdominal #Routine of no specific composition as long as it promotes #TBQ.  Inspired by psycho-killer with the 7-minute ab workout in Something About Mary.

COUNT-OFF & NAME-O-RAMA
14 strong
CIRCLE OF TRUST/BOM:
Junk delivered a great message that can be found here: https://f3knoxville.com/not-my-timing-but-yours/

Also, walked us through the importance of the BOM for our PAX. How the BOM is one of the biggest parts of F3 and shouldn’t be glossed over.
MOLESKIN:
Great turnout on a cold snowy day. We met at the Pav-A-Lon and had coffee brewing for coffeeteria at the end of the workout. Hardbody really brought donuts!!! Hopefully we demystified the Q and we’ll see a couple of guys jump on rotation.
ANNOUNCEMENTS:
Hardship Hill obstacles, 3rd F on 12/7

Calf Raises and Bear/Crab Races at JUCO

THE SCENE: 41F and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby arm circles forward (IC) 4 CT x 10

Baby arm circles backwards (IC) 4 CT x 10

Overhead clap (IC) 4 CT x 16

Side Straddle hop (IC) 4 CT x 20

Mountain Climbers (IC) 4-count x 20

Tempo squats (IC) 4 CT x 10

Squat Calf raises (IC) 4 CT x 10

THA-THANG:

2 lines Mosey to coupon pile  

Surprise stop for 5 Jumping Spiders OYO  x 2

Surprise stop for 10 Jumping Spiders OYO  x 1

Surprise stop for 10 Smurf Jacks  OYO

Grab a coupon – all in cadence single count

Overhead triceps combined w/ Calf raises x20

Hold Squat and do Curls x20 

Repeat both

Mosey with coupon to top of sophomore hill, stop halfway to do 10 Merkins OYO 1 hand on then switch to other hand and do 10 more Merkins 

Bernie to the top of sophomore hill

Grab a tall curb. 

Tricep dips  (IC) 4-count x10

Squat Calf raises (IC) 4 count with coupon held out in front

Tricep dips (IC) 4-count x10 – Optional Coupon on lap

Squat Calf raises (IC) 4 count with coupon held out in front

1 lap around the hill doing a Bernie back up to the top

Tricep dips (IC) 4-count x10 – Optional Coupon on lap

Squat Calf raises (IC) 4 count with coupon held out in front

Mosey to Coupon Pile

Hold blocks overhead and do squat calf raises x20

Return coupons 

Mosey 

Halt for 10 more Jumping Spiders OYO

Halt for Flutter Kicks (IC) 4-count x 20

Indian crab bear race from 1 line to the next approx. 20 yards  ( groups of about 5 ) 

Repeat for another race. 

Mosey 

Front Parking Lot

10 Merkins OYO then side shuffle to the end then 10 squats OYO side shuffle back

20 Mountain Climbers then side shuffle to the end then 20 squat calf raises OYO side shuffle back

MARY:
Judge Judy led us in 23 burpees as payment for our lack of food donations. Lessons were learned. Tears were shed.
COUNT-OFF & NAME-O-RAMA

29 HIMs: Weedwacker, Anchorman, Commission, Curveball, Downhill, Erector, Frenchie, Gump, Judge Judy, KickFlip, Mermaid, Nadia, Pool Boy, Sargent Slaughter, Spotter, Shingles, Guardrail, Alter Boy, Mandolin, Rosetta, Trolley, Slappy, Hydro, Kenjo, Edit, Mailbox, Butcher, La-Z-Boy

!!!Welcome FNG “Geo Crap” !!!

CIRCLE OF TRUST/BOM:

The Word:  Romans 7:18-25 – Released From the Law, Bound to Christ – Pauls submission to Christ

For I have the desire to do what is good, but I cannot carry it out. 19 For I do not do the good I want to do, but the evil I do not want to do—this I keep on doing. 20 Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it. 21 So I find this law at work: Although I want to do good, evil is right there with me. 22 For in my inner being I delight in God’s law; 23 but I see another law at work in me, waging war against the law of my mind and making me a prisoner of the law of sin at work within me. 24 What a wretched man I am! Who will rescue me from this body that is subject to death? 25 Thanks be to God, who delivers me through Jesus Christ our Lord!

The 1st time that I truly heard this passage was about 3 years ago when I was a part of a group at church called Strong Hearts.  

I’m so thankful that Paul wrote this because we have all been there. We are cruising along in our Christian lives and then we fail. Then we feel the guilt pile on us.(Verse 24) We failed our father. (Verse 25) Our saving grace. Thankful that one of the great superheroes of the Bible laid it all out and admitted his struggles for an example for us.

MOLESKIN:

Prayer requests. Praise that Sargent Slaughter’s wife is recovering. Prayer for guys at F3 with injuries. Safety for Brolympics

ANNOUNCEMENTS:
Brolympics Saturday at 6:45AM – The Asylum – Lakeshore Park

The Heisman

THE SCENE: A NICE 60 degrees and the rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slow Mosey
Double Block Walk

THA-THANG:
Interval Training with Blocks between 2:00 heavy, 1:00 moving

-2:00 Burpees with Block/ -1:00 High Knees
-2:00 Curls to Thrust / -1:00 Skaters (can’t remember f3 name for these)
-2:00 Merkins / -1:00 Iron Mikes
-2:00 V-ups / -1:00 Mountain Climbers
-2:00 Squats with Block / -1:00 Empirical Walkers
-2:00 Moving Merkins on Block / -1:00 Star Jumps
-2:00 Big Boys with Block / -1:00 Frog Jump, Burpee, Turn
-2:00 Kettlebell Swings / -1:00 Hop, Hop, Shuffle Back
-2:00 Step ups with Block / -1:00 Burpees
-2:00 Bear Crawl with Blocks / -1:00 Heisman, 1, 2, Home.

MARY:
Slow Mosey with Blocks (to put them back)…Cool down.

COUNT-OFF & NAME-O-RAMA
4PAX: Aladdin, La-z-boy, Cavalier, Junk

CIRCLE OF TRUST/BOM:
1 Timothy 6: “But godliness with contentment is great gain…

What are you going to leave behind when you die.  It’s not stuff.  What are you pouring into…what are you influencing.  Are we more concerned over how much stuff we are accumulating or what type of impact we are making on others lives?  I have to practice contentment and being happy with what I have.  We are blessed and we need to bless others.

MOLESKIN:
Prayer for Lady Junk and Junk, Butter’s son’s surgery, Caviler’s ex-wife and daughter.

21 Gun Salute

THE SCENE: A brisk 55 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x21 IC
Imperial Walkers x21 IC
Dive Bombers x7 IC (we multiplied by 3 in our heads to get to 21)
Arm Circles x10 IC (forward), x11 IC (backward)

THA-THANG:
Mosey to the boats
21 minute AMRAP

  • 400 meter run (thanks LZB for the measurement)
  • 9 Carolina Dry Docks (CDD)
  • 21 Merkins
  • 21 Jump Ups
  • 15 Burpees

Mosey to Matterhorn
Round 1: CDD x21
Round 2: CDD x21, Squats x21
Round 3 CDD x21, Squats x21, LBC x21
Round 4 CDD x21, Squats x21, LBC x21, Flutter Kicks x 21 (4 count)

Mosey back to AO

MARY:
Abs:

Ab Cycle

  • Flutter kicks x21 IC
  • Hold feet 6 inches off ground
  • Box cutters x21 IC
  • Hold feet 6 inches off ground
  • Reverse crunches x21 IC

COUNT-OFF & NAME-O-RAMA
16 PAX:  I-Beam, Mayberry, La-Z-Boy, Tweetie, Bluecross, Aladin, Driftwood, Wagon Wheel, Excitebike, Ramrod, Cavalier, Mouthwash, Wallball, Waxjob, Repeat, Jackie Joyner
CIRCLE OF TRUST/BOM:
Nothing to see here folks!! #unprepared
MOLESKIN:
ANNOUNCEMENTS:
Continued prayer for Lady Junk, Brolympics on 10/9 with picnic and evening beer ruck to follow, can drive this week and next and Dog Pound getting some pull-up bars.