F3 Knoxville

Tag: Matlock

Nobody Picked up the Q

THE SCENE: Just a hint of a chill at circle up.  36 degrees-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 20 SSH on the 4 count then mosey’d to lower parking lot for 12 tie fighters right and left. Butt kickers half way then jog to other end.  Tempo merkins and imperial walkers, then high knees and jog back.
THA-THANG:
Partner up for DORA’s at the bottom of baby hill.  Partner 1 starts sets of 150 merkins and 150 4ct flutter while partner 2 goes up hill for 3 burpees and back to relieve partner 1.

When completed head towards Bermuda triangle for 3 jump squats at every other light pole to cross walk.  When 6 was up, grab a rock for 20 4ct curls and 20 4ct OH press.

Mosey to bottom of Everest for 20 4ct LBCs and 20 4ct Freddie Mercury.  Head up Everest…

At top perform 10 bar-b-que squats and head to overlook…

At overlook DORA’s with partner again this time with Squats and LBCs as exercises while partner runs loop.

Mosey back to AO

 

MARY:
2 Minutes for some Captain Thor’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed the “Sphere of Influence” and the importance of us reflecting Christ to the ones around us.  Our job is to impact the group around us and the idea is for it to grow exponentially.

The Ole Barkley Loop

THE SCENE: Mid 30’s.  Not too bad but ready to get a bit warmer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 20 SSH on 4ct, a little coach Wayne Dunn, 10 4ct Tie Fighters each side, 10 Imperial Squat walkers, 10 4ct mountain climbers, and some tempo merkins
THA-THANG:
Mosey up to the overlook for a Barkley trail circuit.  Stop Sign, Top of the Hill behind the Asylum, other stop sign, and coliseum.  At each stop preform 20

  • Merkins
  • 4ct LBC
  • C Dry Docks
  • Jump Squats

MARY:
Just enough time for a few Freddie Mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Referenced “The Things They Carried” by Tim O’Brien and related it to the things we carry as men.  The things we hang onto that we need to lay at God’s feet.  Matthew 11:28-30
MOLESKIN:

ANNOUNCEMENTS:

Bracket Reveal

THE SCENE: nice and cool. Threat of rain never materialized. Perfect
F3 WELCOME & DISCLAIMER  
WARM-O-RAMA:
8 motivators in honor of Kentucky’s 8 national championships
THA-THANG:
Everyone drew a team and their seed and was sent to the corresponding pod

  • San Diego: top seeds. Easiest pod. AMRAP of shuttle sprints. Big boys. Lunges
  • Greenville: decent seeds. AMRAP of squats, flutters, merkins
  • lndianapolis. Harder road to navigate.  AMRAP  of step ups. Decline merkins. Butt touches
  • Buffalo: lowest seeds. Run a mild then bump the other pods

MARY:
Stretched to One Shining Moment. (The Luther Vandross version…not that other abomination.
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:
Matthew 6:34. Live for today. Don’t wish your life away looking to the future. Serve God and others today. Tomorrow will be fine on its own
MOLESKIN:
This word is still weird
ANNOUNCEMENTS:
F3 bracket challenge benefitting Wesley House

CSAUP in 49 short weeks

The Fab Four

THE SCENE: Not bad at all.  About 45 degrees give or take at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 20 SSH on 4ct, Baby arm circles x10 front and back, a bit of ole fashioned stretching, some Imperial Walkers x10, and a quick lap around the parking lot
THA-THANG:
11’s with CMU’S in the parking lot with Curls on one end Thrusters on the other.  Carry CMU back and forth.  Once done with 11’s we completed 50 reps of 4ct flutters and weighted squats.

When completed, partnered up for: Partner 1 does farmer carry down and back while partner 2 does AMRAP LBC’S. Rinsed and repeated that.

Then to pavilion for a 6 minute EMOM of table rows, dips, LBCs, wall sit, and side straddle hops

then 7 minute Ab EMOM of dollys, flutters, LBC, BIG BOYS, gas pumpers, and right and left side crunch

MARY:
She didn’t show up.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about the importance of what we do as men and being there for eachother.  Reaching out to those men around us and leading them.
MOLESKIN:

ANNOUNCEMENTS:

Little Captain

THE SCENE:  Pretty morning.  Around 39 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 4ct ssh , 12 baby arm circles front and back, 10 dive bombers, 12 imperial walkers and 2 laps
THA-THANG:
4 Cones:

Flagpole at the pavilion

Bottom of Baby Everest

Heading up Dragons Tail

Bend heading towards the cloud

Perform 10 diamond Merkins at cone one, 10 4ct LBC at cone 2, 10 man makers at cone 3, and 10 4ct Hello Dolly’s at 4.  Rinse and repeat 4 times

Mosey to flagpole for session of 10 merkins, 10 4ct flutters, then 9 merkins 9 4ct flutters…all the way to 5 merkins and 5 4ct flutters.  Then we went back up 6 reps, 7 reps…up to 10

then to bleachers:

step ups on bleachers with 1 squat at every step on the way up and on the way down.  Then 5 jump squats at the bottom.  Rinse and repeat 5 times

MARY:
20 4 count hello dolly’s and 20 4ct freddy mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We tend to look at the big picture too much.  All God is asking us to do is today.  Do what he has asked us to do today in the moment.  When we are faithful and do that, we string them together and we end up where he desires.  Lamentations 3:22-23
MOLESKIN:

ANNOUNCEMENTS: