F3 Knoxville

Tag: Lilo

What are Double Shots of Jacks?

THE SCENE: Fantastic.  Got to see some stars – but not stargazers
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
SSH IC, Cherry Pickers IC, Tie Fighters IC, Grady Corns IC

Mosey to the boat ramp
THA-THANG:
Set 1 AMRAP (10 Count Each, 10 minutes time):
– Smurf Jacks
– CDDs
– Squat Thrusts
– Flutter Kicks (4 count)
– Burpees

Mosey to Stonehenge

Set 2 AMRAP (10 Count Each, 10 minutes time):
– Mountain Climbers (2=1)
– I’d rather do blockees (Double Shots of Jack)
– Bobby (Only a face a mother could love) Hurleys
– Big Boy Sit Ups (not British Broadcasting Corporation)

Mosey to Tennis Court

Set 3 AMRAP (10 Count Each, 8 minutes time):
– Bear Crawl Sideline to Sideline
– Wide-armed (Not 1 armed) Merkins
– Reverse Lunges (2=1)
– LBCs

2 Minutes of Suicide Ladders
– Shoulder Taps at each return to side line (5, 10, 15, 20, 15, 10, 5)

MARY:
Ring of Fire to 5 merkins
COUNT-OFF & NAME-O-RAMA
12 PAX! No FNGs Not sure why but the site is changing Lilo to Usage?
CIRCLE OF TRUST/BOM:
Be consistent with everything you do.
MOLESKIN:
Ribbed’s wife in healing and wisdom
ANNOUNCEMENTS:
See Slack, so many things, it’s awesome.

Friday-Ish

THE SCENE: Could only be better if there were fewer clouds.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We mosey’d to the flagpole by the water
THA-THANG:
Tabata-ish (20 seconds hard work, 10 seconds rest between rounds, 30 seconds rest between sets)

Totally awesome burpees

A bunch of merkins

Bountiful SSHs

A lot of jump squats

Took to the benches for some dips

Agility work with some Bonnie Blairs

Incredibly we were on our 6s for some LBCs

Switched it up to some dead bugs

How do you do fire hydrants or supermans?

MARY:
We fellowshipped mosey’d, then mosey’d to the shovelflag to time
COUNT-OFF & NAME-O-RAMA
10 PAX no FNGs
CIRCLE OF TRUST/BOM:
Stay accountable to you, your family, friends, and community
MOLESKIN:
Ribbed’s wife, show grace to others
ANNOUNCEMENTS:
F3 picnic Sunday 9/11; Sept 11 memorial stair/hill climb at Lakeshore at 10am on Saturday 9/10

Hands-Free Wednesday

THE SCENE: Should’ve worn bell bottoms, ‘cause we were in the 60s

F3 WELCOME & DISCLAIMER

Gently encouraged men to consider a yearly physical.

WARM-O-RAMA:

  • Cherry Pickers IC | Grady Corns IC
  • Windmills IC l
  • SSH IC

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do 12 exercises, take lap, drop the top. Do 11 exercises, take lap, and drop the top one.  Etc…

  • 12 — Iron Mikes
  • 11 — 4-Count Hello Dolly
  • 10 — Lunges (each leg)
  • 9 — Flutter Kicks 4Ct
  • 8 — Squats
  • 7— 4-Count Imperial Walkers
  • 6 — 4-Count Pickle Pointers
  • 5 — Box Cutters
  • 4 — Step-Ups (each leg)
  • 3 — American Hammers 4Ct
  • 2 — Squat Jumps
  • 1 — BBS

STRETCHES (Or “confessions of an uncaged starfish”—performed at the request of an anonymous PAX named after a prophylactic):

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Jesus

Highest of the Highs

THE SCENE: Pleasant morning, the moon was nice, but not discussed

F3 WELCOME & DISCLAIMER: Done quickly as the Q was running back from the car because he forgot his phone

WARM-O-RAMA:

Quick and easy warmup because AOQ decided that F3 workouts don’t need stretching/warmups… the QIC disagrees, so we met in the middle… 

SSH IC x20 | Cherry Pickers IC x5 | LBAC each way IC x10 

THA-THANG:

Mosey to Tennis Courts and partner up. Cumulative Dora with one partner doing exercises, while the other does TC suicides with just the end lines 

2 Rounds of: 

  • 50 Merkins 
  • 100 BBS 
  • 150 Squats 

2 Rounds of:

  • 50 Shoulder Taps 
  • 100 Tow Taps 
  • 150 Mountain Climbers 

Mosey to Rock Pile: 

3 Rounds of: 

  • 21s of Curls (7 from bottom to halfway, 7 halfway to top, 7 full curls) → At Rockpile
  • 10 Box Jumps → at Stonehenge 
  • 5 pull-ups → at Bathhouse 

2 Rounds of: 

  • 7 OHPress, 7 Tris, 7 Row → at Rockpile
  • Run up Bathhouse Ramp 
  • 10 Imperial Squat Walkers → at Bathhouse 

MARY:

Fellowship Mosey ™ back to AO (Equalizer Hack, a good Fellowship Mosey ™ that starts at 6:12 at the Bathhouse will finish at the AO at 6:15) 

COUNT-OFF & NAME-O-RAMA

14 HIMs; 0 FNGs 

CIRCLE OF TRUST/BOM:

Pay attention to when you are at your best. Don’t focus on times when you are down. Enjoy the highs and try to replicate them. 

ANNOUNCEMENTS:

IPC 2022 will take place on Mondays at The Equalizer. Blindside will Q all of the weeks and have modified workouts ready for those not wanting or willing to participate. If we need to start IPC workouts early, it will be announced on Slack Sunday night!

Just Another Merkin Monday

THE SCENE: 70’s, Cloudy, Just a Little Breeze, Mayflys, Bats, Shooting Stars (Moths)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
10 rockettes
5 cherry pickers
5 TN rocking chairs
Lil this, lil that
THA-THANG:
Mosey to the Flagpole

Home Run Derby – Partner Up (4 rounds)

First two rounds around the lap

1st Base, playground corner: 5 Merkins

2nd Base, tennis courts: 10 Wide Merkins

3rd Base, stinky corner: 15 Derkins

While partner is running, other at the flag pole:

20 LBCs

10 Dips

10 Squats

10 Hello Dollys

Next 2 rounds increased each exercise to:

1st Base, playground corner: 10 Merkins

2nd Base, tennis courts: 15 Wide Merkins

3rd Base, stinky corner: 20 Derkins

25 LBCs

15 Dips

15 Squats

15 Hello Dollys

Mosey to the playground

7s: 1 pull up, 6 merkins, 2 pull ups, 5 merkins, etc…
MARY:
Ring of Fire- 2 rounds, stretching
COUNT-OFF & NAME-O-RAMA
9 HIMs, no FNGs
CIRCLE OF TRUST/BOM:
“I will hasten and not delay to obey your commands.” Psalm 119:60

“Obedience is faith put into practice.  Without action, James 2 reminds us that our faith is not real.  So without arguing, let’s quickly obey, even when we don’t fully understand why because we’ve seen God’s love demonstrated to us in Jesus, and we’ve seen the protection that His will has for us when we obey Him.”

Trust in God on any adventure!

MOLESKIN:
Safe travels to all those who are journeying.  Good luck to Blindside on his dissertation defense!
ANNOUNCEMENTS:
F3 Workday @7am Cerebral Palsy Center 8/6/22 Saturday

2.0 Workout led by Ribbed at The Equalizer this Saturday, 7/30 at 7am