F3 Knoxville

Tag: Pacman

The Ole Back At It

THE SCENE: Perfect spring morning.  Tems in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ssh on 4ct, Plank jacks in cadence, then another 10 ssh for Matlock.  To the curb for tempo merkins, then mosey to other end for some imperial walkers, back down for tie fighters with the left leg out then one last mosey to finish it out with tie fighters with the right leg.
THA-THANG:
Mosey to the Lilly Pad and partner up for Dora’s: 150 reps the following while the other partner ran to the end of the parking lot and back

  • merkins
  • side straddle hops
  • plank jacks
  • dry docks

Mosey to chapel parking lot for circle up while one member of pax was chosen to go to the middle of the circle and lead and exercise.  All reps of 20.

When done, we mosey’d to cloud for 11’s with dips and table rows at the pavilion

MARY:
Time enough for 20 hello dolly’s and some LBCs OyO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 1:2-3

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: