F3 Knoxville

Tag: Mr. Wedgie

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

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

Heavy lifting 20-30-40

THE SCENE: 60 degrees. Real nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC 4CT

Cherry Pickers x10 IC 4CT

BAC x15 ea 4CT

THA-THANG:
Mosey to Q’s car to get additional weight. 4 PAX mosey to the Comic Coupon pile on Broadway with 3 babies – 30# plate, 20# plate, 40# sandy.

4 Stations / 4 corners

  • Comic Coupon Pile – 15x curls, 15x overhead press (with babies or coupons) OYO
  • Mosey to top lot behind Masonic Lodge / Church with babies.
  • Lunge with babies from one parking lot line to the other and back. If you are the 4th man without a baby, bearcrawl across and back.
  • Mosey to top of Jane Allen with babies.
  • 20 BBS OYO
  • Mosey to bottom of Jane Allen with babies.
  • 15 burpees on first lap. On second lap we did 15 flutters 4CT IC, 15 Edward scissorlegs 4CT IC, 15 Freddie Mercuries 4CT IC
  • Rinse and repeat 2.5x for time.

Mosey back to AO with babies.

MARY:
Plank shopping – Top level, Bottom floor 6″, Half way, Top level. Right arm up. Right leg up. Plank. Left arm up. Left leg up. Plank.

Boat Canoe – Boat, Canoe, Pick cherries, drop in bucket, 1 overhead clap. Repeat for time.
COUNT-OFF & NAME-O-RAMA
Magic Mic, Half Caff, Mr. Wedgie, Filter
CIRCLE OF TRUST/BOM:
Max DePree – Leading Without Power

“No question about it: potential is wrapped in great mystery. Like rainbows – which are really circles – we only see the upper halves, the horizon hides the rest – potential never reveals its entirety.”
MOLESKIN:
Know you have more potential underneath the surface than you think you have.
ANNOUNCEMENTS:
N/a.

Quacken coupons

THE SCENE: Clear and perfect temp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and cherry pickers

The Thang:

Mosey to Gresham with coupons

  • Curls / run X 8 minutes
  • 2 minute rest
  • Squats / run X 8 minutes
  • 2 minute rest
  • Incline merkins / run X 8 minutes.
  • Flutter kicks with coupons
  • While on our 6 press coupon X 20
  • mosey back to AO

MARY:
COUNT-OFF & NAME-O-RAMA
6 HIMS
CIRCLE OF TRUST/BOM:
1 Kings 17. God provided for Elijah’s needs a day at a time. We need to daily trust God for our needs and rely on him daily.
MOLESKIN:
Continue to pray for Mr Rogers and his family.
ANNOUNCEMENTS:

All arms NO legs

THE SCENE: 70 and a full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
M.A.R.S.

Picking cherries/bucket drop

MARS

Picking cherries/bucket drop

overhead claps

windmills

slow-tempo merkins

this/that

THA-THANG:
Bear crawl to each cone

25 merkins, CDD, Diamond, wise, ranger

over head claps, Moroccan Night club

crawl bear

25 merkins, CDD, Diamond, wise, ranger

Mosey across the lot,

bear crawl from dominos to orange peel, merkins at the 20s

crawl bear back,merkins on the 20s

atm

more over head claps, seal claps, cherries in the buckets

mosey back to the cones

bear crawl to the end of the lot no merkins

flower pots, 11s dips/derkins

MARY:
Ring of Fire with more merkins .

 

total of 306 merkins when it was all in
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.