F3 Knoxville

Tag: Peek-a-Boo

Throwback Thursday Beatdown

THE SCENE:
 60 degrees and clear. A perfect morning for a workout

F3 WELCOME & DISCLAIMER

Welcomed everyone. No FNG’s everyone knew what to expect.

WARM-O-RAMA:

Butt-Kickers to middle of parking lot, Bernie Sanders back to tennis court.
Side shuffle to middle of parking lot then side shuffle back.
Quick simple and to the point

THA-THANG:

First section
Mosey to the roller hockey court.
The workout is a round of 11’s.
Start with 1 Burpee then run across court and do 10 merkins.
Run back across the court and do 2 Burpees then back across and do 9 merkins.
Repeat this until you get to 10 burpees and 1 merkin.

Second section
Mosey to the track.
Do 3 Laps around the track
Lap 1 stop at each cone and do 10 reps of each exercise
Lap 2 stop at each cone and do 20 reps of each exercise
Lap 3 Jog around to complete the 1 mile of running

There were 4 cones spread out along the track.
1st cone was Merkins
2nd cone was Big Boy Sit-ups
3rd cone was Plank Jacks (4 count)
4th cone was Iron Mikes

Third Section of the workout
Mosey back to the hockey court.
The workout is a round of 11’s.
Start with 1 Air Squat then run across court and do 10 lunges (1 per leg counts as one rep) 
Run back across court and do  2 Air Squats then run across court and do 9 lunges (1 per leg counts as one rep)
Repeat this until you get to 10 Air Squats and 1 lunge

Last section of the workout
Mosey back to the AO
Cash out ring of fire
Everyone holds a plank. Each person starts with 1 Merkin then the Pax to their right does one Merkin.
Each time around the circle the number of Merkins increases by 1. We went 6 rounds.

MARY:

Nothing I can think of at the moment.


COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Everyone has life happen and it is not always easy or what we expected. Don’t feel ashamed to rely on your brothers to help out. Life is much more enjoyable when you do it with other people. We were not created to go at it alone.

MOLESKIN:
Thanks for coming out Cyclops, from The Fort

ANNOUNCEMENTS:

Convergence on August 10th. Great way to fellowship all the other AO’s.

GetUpOffaThatThing

THE SCENE: 70°F, Started out dry and ended with a light sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • Imperial Walker x20 IC
  • Cherry Pickers x10 IC
  • Burbees to James Brown- Get Up Offa That Thing

THA-THANG:
Two minutes each Station (30 sec break between stations, 2 rounds)
Partner up and spread out among the stations.
Station      Shuttle Exercise       Exercise On Spot

  • 1         Sprint                  Burpees
  • 2         Lunges                 Merkins
  • 3         Bear Crawl             Flutter Kicks
  • 4         Sprint                  Burpees
  • 5         Broad Jump            Dry Docks
  • 6         Crab Walk              Heels to Heaven

MARY:

  • Flutter kicks x20 IC
  • Plank Jacks x20 IC

COUNT-OFF & NAME-O-RAMA
Erector, Spotter, Kick-flip, Bartman, Abacus, Rocket, Chaco, Commission, Peek-a-boo, Gump, 5K, Waxjob, Archie (QIC)

CIRCLE OF TRUST/BOM:
We are in the season of Pentecost. As Christians, we have the Holy Spirit to help us carry on the mission. On the original day of Pentecost, the Holy Spirit enabled Christians to communicate to people of many different languages. That lead to the follow word from Peter:
“And Peter said to them, “Repent and be baptized every one of you in the name of Jesus Christ for the forgiveness of your sins, and you will receive the gift of the Holy Spirit. For the promise is for you and for plpyour children and for all who are far off, everyone whom the Lord our God calls to himself.” And with many other words he bore witness and continued to exhort them, saying, “Save yourselves from this crooked generation.” So those who received his word were baptized, and there were added that day about three thousand souls.”
‭‭Acts‬ ‭2:38-41‬ ‭ESV‬‬
https://www.bible.com/59/act.2.38-41.esv
As Christians today, we need to maintain an awareness of what work the Holy Spirit has for us to do. Empowered by the knowledge provided in the Bible, carry on God’s plan in the lives of the people around you.

Yee Haw

THE SCENE: Perfect, damp and slightly chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My usual thing player

 

SSH

T Merk

T Squat

Baby arm circles

Cherry Pickers

THA-THANG:

Mosey to Sophomore Hill

4 corners for 3 sets (40, 30, 20, 10 reps each set)

SETS 1,2,3: Merkins, Monkey Humpers, BBS

11s at the nearby parking lot

Burpees and Peter Parkers (Thanks Rocket!)

 

MARY:
Lil bit of flutter kicks and Imperial walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Marcus Aurelius

For not observing the state of another man’s soul, scarce was ever any man
known to be unhappy. tell whosoever they be that intend not, and guide not by reason and discretion the motions of their own souls, they must of necessity be unhappy.

MOLESKIN:
Good work guys, I was strugglin during the 11s!
ANNOUNCEMENTS:

Sparkle

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My usual thang ya know

SSH

T Squat

T Merk

High Knees/Butt Kickers

45 secs OYO stretch
THA-THANG:
Partner mosey to the blue court (Not the tennis court Sparky)

One partner wall sits while the other bear crawls to the other end and does 5 blockees, then runs back

Complete 5 cycles

Next we mosey’d to the lot next to the blue court.

11s blockees + dry docks

And that was ittttt

Small amount of Mary at the very end

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It was the anniversary of the invasion of Normandy. I shared two stories from a book (Feet of Clay) written by a POW that was freed in Poland by the Russians shortly after Normandy. The POWs witnessed civilians being murdered outside of combat zones. So, I wanted to share that not only should we be grateful for those that serve and sacrifice in combat, we should also be thankful that our communities are not torn apart by conflict. We are not stuck between two powerful nations with destructive ideologies like those in Eastern Europe (and of course elsewhere in the world).
MOLESKIN:

ANNOUNCEMENTS:

Slaves to Grace, Not to Fear

THE SCENE: Nice and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmill, Tempo Squat, Tempo Merkin
THA-THANG:
4 Corners: 40-30-20-10 (Merkins)

Sprints/Mosey back – (1) 15 Burpees, (2) 10 Body Builders, (3) 5 4x4s

4 Corners: 40-30-20-10 (Jump Squats)

CMU Curls – 40, run stairs

CMU Tri Ext – 40, run stairs

Wall Sits w/CMU extended while Partner does 100 1ct high knees (4 rounds)

Curb Walk – Plank position, hands on curb, walk hands length of curb (60 yrds) while in plank position (x2)

MARY:

Hello Dollies, Pickle Pounders

COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
Don’t give in to fear.  Be a slave to Grace instead, maintaining an eternal perspective on daily fears/anxieties. Place everything with Christ and the hope we have in Him.
MOLESKIN:

ANNOUNCEMENTS: