F3 Knoxville

Tag: Magic Mic

High Five

THE SCENE: Just about perfect. cool and dry
F3 WELCOME & DISCLAIMER
I am not a professional
WARM-O-RAMA:
25 ssh
10 Tennessee Walkers (mountain climbers but foot come up beside your hand)
Manly Arm Rotations – 15 each way
15 tempo squats

THA-THANG:

Five rounds a of five reps of each exercise:
– Merkins
– Incline
– Decline
– Catalina Wine mixers step up (normal wine mixer, but add done next to a bench so that you start in plank, drop to elbows, back to plank, up on to bench, back down to plank, with a push up every time you are in plank)
– Dry docks

Five rounds a of five reps of each exercise:
– Squats
– Step ups (each leg)
– Box jumps
– Lunges (each leg)
– Pistol squat (each leg)

10mins of EMOM (every minute on the minute):
5 Merkins
5 squats
5 burpees

MARY:
20 BBS
20 Flutters

CIRCLE OF TRUST/BOM:

“But what I’ve learned is that you don’t have to be perfect to do something extraordinary. Ordinary people are heroic, and an ordinary life lived well is, indeed, extraordinary.” – Chris Edmonds from No Surrender

MOLESKIN:
We had 4 visitors downrange!
Johnny Cakes from Jacksonville, FL
Outhouse from Gastonia, NC
Tebow from Atlanta, GA
Shoota from Franklin, TN

 

Shine Bright Like a Diamond

THE SCENE: Chilly…Finally!

WARM-O-RAMA:
Some Fast SSH, Tempo Merkins, Tempo Squats, BAC

THA-THANG:
7 of Diamonds

Cones set up like a baseball diamond. Same workout at each cone for certain number of rounds. Animal crawl to next cone.

  • Round 1 – 7 Burpees – Lunge between cones
  • Round 2 – 14 Flutter Kicks (4ct) – Bear Crawl
  • Round 3 – 21 Merkins – Duck walk
  • Round 4 – 28 Squats – Crab Walk
  • Round 5 – 21 BBS – Lunge
  • Round 6 – 14 Merkins – Duck Walk
  • Round 7 – 7 Burpees – Bear Crawl

MARY:
Circle of Pain

CIRCLE OF TRUST/BOM:
1 Corinthians 13: 1-4tou

Remember

THE SCENE: Cloudy, 60-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 count)

Baby Arm Circles x 15 (4 count) forward and backward

Shoulder Taps x 15 (4 count)

Cherry Pickers x 10 (4 count)

Little of this, little of that
THA-THANG:

  • Mosey to amphitheater for 11’s – Box jumps onto stage, inverted rows at top of seats
  • Ring of Fire on stage – American hammers adding a rep each revolution from 1 to 5
  • Mosey to lower parking lot at edge of park for Doras – 150 merkins and 150 big boys total per duo
  • Mosey back to amphitheater for Ring of Fire – Same as earlier but with squats instead of hammers
  • 11’s again with choice of exercises – Any ab exercise on stage, any chest exercise at top of seats
  • Easy Mosey back to fountains – 10 more merkins + 10 flutterkicks (led and picked by Duggar and Midas)

COUNT-OFF & NAME-O-RAMA
7 Total
CIRCLE OF TRUST/BOM:
Spoke about the use of the term “remember” in Genesis. As a verb the Hebrew word “Zakar” means “to remember”, but as a noun it means “male”. We were made to bear the image of God and to remember Him, but the Old Testament gives a detailed record of Israel’s failure to do so. So just as we remember to set alarms and set out clothes, we should be men who remember God and who we were designed to be
MOLESKIN:
Pray for Drive Thru and his wife as they are trying to conceive and have just begun therapy, Midas for exam grades, and myself and my wife as we try to buy our first home.

Super 21

THE SCENE: Don’t remember, Forgot to Post, too long ago. It was dark, I know that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BAC, Tempo Squats, Tempo Merkins, Smurf Jacks
THA-THANG:
Super 21 – Look it up, its the site – we did it with Merkins and BBS. We did 21 Squats at #1-10, 21 Man Climbers at #11-16, and American Hammers at #17-21.

AND THEN…

We did partner sets of 100 of Merkins, LBC, and Squats

MARY:
Flutter Kicks

Altered course

THE SCENE: 71 degrees and quite muggy.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Baby arm circles (4 ct) x 12 forward/back.

Cherry Pickers x 10.

SSH x 20 (4 ct)

Tempo Merkins x 10.

5 Burpees on your own.

THA-THANG:

  • Mosey to Church Street United Methodist Church
  • Pax perform various an exercises while Q sets up Kraken.
  • Kraken on the rocks. 8 stations in circle: 1. Squats with rock x25. 2. Merkins on your rock x 25. 3. Rock Curls x 50. 4. Mr Spectacular x 25 with rock. 5. Rock lunge x 50.  6. Rock burpees x 25. 7. Rock overhead press x 40.  8. Lizard merkin crawl to center circle and back. Complete station. Run with your rock around circle and start next exercise until all exercises completed.
  • Mosey back to AO.

MARY:

Flutter kick x 20 (4ct)

BBS x 10

COUNT-OFF & NAME-O-RAMA
7 strong.  No FNGs.

CIRCLE OF TRUST/BOM:

“Those who follow the crowd usually get lost in it.” Anonymous

Do not go where the path may lead, go instead where there is no path and leave a trail.” Ralph Waldo Emerson