F3 Knoxville

Tag: Proton

Fun and Games at the Park

THE SCENE
72 and the grass was dewy!

F3 Welcome and Disclaimer

THE THANG
COP
Squats x10 IC
Imperial walkers x10 IC
Imperial Squat Walkers x10 IC
BAC and RAC x10 IC
Merkins x20 IC

Mosey to playground

Playground Warm-up
–  Pull ups x5-10 (3 sets)
–  Alternating with LBC x15 (3sets)

Mosey to the Field of Dreams

It’s Football Time in Tennessee!
–  Bear Crawl relays 25 yards x2
–  Cones  about 15+ yards apart. Lunge to the first cone, high knee to the 2nd, high knee skip to the 3rd,karoake to the 4th, back peddle to the 5th, turn and sprint to the 8th. RINSE and Repeat x4
–  Kick off return relay 100 yard dash w football in hand turn back 100 yard dash and hand off
–  Football Doras Parterner up, 100 merkins, 200 LBC, 300 squats. While P1 performs reps of said exercise, while P2 carries the football on one side while running and touchning the ground on the other side, alternating the ball in hand as your running, switch until total reps are complete.
OMAHA!! Almost finished the squats, but with time running out and YHC wanting to finish up with ABS, we moseyed back for some 6MOM.

Abs
–  Flutter kicks x10, LBCx10, and dollys x15

COT
BOM
Oxygen mask! You need to put on your oxygen mask before you can help others. In short, F3 is the perfect stepping stone to make yourself better in mind body and spirit which in turn help you serve others!

Burpee Hills – Your Own Worst Enemy

THE SCENE
73 and Clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x30
Cross body arm swings
Duck Walk (4 up/4back)
Lunge Complex
Plank Complex
Merkins x10 regular
Merkins x10 wide
LBSU x20
Superman

Grab CMU and mosey to base of New Hill (which needs a name…maybe The Wall?)

Plank while we wait + x10 merkins OYO

Burpee Hills
Get a BattleBuddy
One person runs up hill while other does burpees
5 minutes. AMRAP

Mosey with CMU to base of Everest

Everest+Deconstructed Burpees
Sprint up Everest
When back at start do the following (Deconstructed Burpees)
– 10 squats
– 10 leg thrusts
– 10 Merkins
– 10 leg thrusts…then up.
Rinse/repeat. AMRAP: 5 minutes

Plank+merkins while we wait for everyone to descend after time was up then x20 LBS IC

Mosey with CMU to the flag.  Burpees while we wait for everyone to return

Sprints + Burpee Jumps
Get with BattleBuddy:
One person sprints the length of parking lot while other does jumps over CMU, doing a burpee on each side
3 minutes AMRAP

ABS
Core: reverse bridge x 20

COT
Count off and Name-o-Rama

BOM
We all carry a burden that keeps us from performing at our full potential.  Identify it, acknowledge it, and then release it to your father so that you may run the race set before you with passion and purpose!

MOLESKIN
The stars were glimmering in all their majesty this morning as I drove through the gates of splendor at the Asylum. The warm fuzzies quickly dissipated with the collision of my face to the famous East Tennessee Humidity. Even at 5am, it’ll knock your teeth out.

Sons ‘o Fear and a Walk in the Park

THE SCENE
84 degrees and humid

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Baby Arm Circle        ICx15
Reverse Arm Circle   ICx15
Squats                        ICx15
Calf Raises                  ICx15

Quick mosey around the perimeter of World’s Fair Park and back to the grassy area near the fountains

Wrestle Mania 2016
PAX divided up into four groups and gathered at one of the four cones set up around the field.  Instructions were to bear crawl counterclockwise around the “ring,” stopping at each cone to perform the following:
10 burpees
20 merkins
30 squats

Rinse and repeat for 15 minutes

Mosey to stairs near Sunsphere

11’s on the Stairway to Heaven:
Increasing merkins (starting with one) at the base of the stairs; decreasing StarJacks at the top of the stairs (starting with ten).

Indian Run back to the AO

Burnouts:
Tricep dips                 20 OYO
Incline merkins         20 OYO

Rinse and repeat for four minutes

Ab-O-Rama:  Dealer’s Choice
Hello Dolly
Boat-Canoe
Lance Armstrongs
Flutter Kicks

COT
Number off and Name-O-Rama

BOM
YHC read from John 8:12.  He talked about the iconic Sunsphere and how it represented “energy” in the 1982 World’s Fair.  This passage from John encourages us to be a “light” to the world…and we should be lights in our community, our workplace, our church and our home.

YHC then prayed us out.

MOLESKIN
Wow!  31 PAX participated in the inaugural beat-down at the World’s Fair Park.  Lots of spirited mumblechatter and laughter.  This location offers much for future workouts, including lots of fields, stairs, water and greenway routes.

This AO will help us reach potential PAX both downtown and in East Knoxville.  No sadclown or fartsacker is safe in Knoxville, men.  Let’s keep it going.

Monday Morning Mayhem

THE SCENE
A tender, 75-degree kind of gloom

F3 Welcome and Disclaimer

THE THANG
COP
Side Straddle Hop
High Knees
Michael Phelps
Baby & Big Arm Circles

HIT THE DECK!
Location: Parking Lot
Duration: 25 Minutes

Instructions: Split group in 2, each receives deck of cards
Each suit is an exercise.  One person pulls a card at random, do the Exercise and the Number of them indicated by the number on the card. Do this til deck is done.
Exercises:
Hearts: Burpees
Diamonds: Merkins
Clubs: Squats
Spades: Big Boy Situps
Face Cards = 10
Aces = 15
Totals reps – 99 merkins, 99 burpees, 99 squats, 99 BBS

Get coupons and mosey to baseball field

ROUND THE BASES
Location: Baseball field
Duration: 10 Minutes (6:00-6:13)

Instructions: Start @ Home plate
Lap 1 – Lunge with coupons around the bases
At 2nd base, Drop Coupons in the DIRT and SPRINT to Centerfield Fence
Finish Lunges to Home
Lap 2 – Standing Broad Jumps
At 2nd, Drop Coupons in the DIRT and SPRINT to Centerfield Fence
Finish Broad Jumps to Home

Rinse and Repeat 2x (4 times around the bases)

Wrap up with pull-ups x15

Mosey back to parking lot for COT

COT
Number off and Name-O-Rama

BOM
Proverbs 25:28 “A man without self-control (discipline) is like a city broken into and left without walls.” Remember the importance of self control. Without it we are like a broken down city, our lives are vulnerable to attack and decay. Pursue the Holy Spirit’s help in overcoming temptation and having self control

40 is the new 11

THE SCENE
75 and Muggy

F3 Welcome and Disclaimer

THE THANG
COT
Twist and Pivot X40 IC
Imperial Squat Walkers X 20 IC
Baby Arm Circles x 20 each way IC
Speed Skaters X 20 IC
180 Squat Jump x 20 OYO
Shoulder Tap Merkins X 15 IC

Mosey to Cardiac Hill

Cardiac Hill
Run backwards to first curve, forward to second curve, backward to top and then mosey to coupon pile

Forties
High rep version of 11’s. Always add up to 40 subtracting 5 each time:
Merkins and Curls
30 Curls, Devin Hester 10 Merkins
25 Curls, Devin Hester 15 Merkins
20 Curls, Devin Hester, 20 Merkins
15 Curls, Devin Hester, 25 Merkins
10 Curls, Devin Hester, 30 Merkins

Lazy DORAs
One partner completes 10 Burpees while the other partner AMRAP the below.  Two sets each for a total of 60 Burpees
2 Sets of Lunges
2 Sets of Reverse Flys
2 Sets of Squats

Abs
Peter Parkers on Q
Hello Dolly x15 IC
Pickle Pounders x20 IC

COT
Number off and Name-O-Rama

BOM
1 Corinthians 6:19-20 – Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own,  for you were bought with a price. So glorify God in your body.

“Quit praying about yourself and spend your life for the sake of others as the bondservant of Jesus. That is the true meaning of being broken bread and poured-out wine in real life.”