F3 Knoxville

Tag: QVC

Twelve Rounds with the Champ

AO: asylum-am
Q: p-nut
PAX: Waffle House (Brady Greene), carverbritton77, Crawdad (Robbi Dickens), Rainbow, F3 Pluto ( Hugh Nystrom), P3, p-nut, Cap’n Crunch (Ted Ancelet), Matchmaker, Cowlick, Pizza-Pizza, clipper, breathstroke, Tropicana, Crablegs, Detention, Dimples, Edit, Sawdust, Ghostbuster, Bunny, Doublewide, Toto, Cinco, Hacker, QVC, Jilted, Wham-O
FNGs: None
COUNT: 28

WARMUP:
SSH, Cherry Pickers, Imperial Walkers, Self Huggers, BAC, BAC reverse, mosey uphill (10 four-count shoulder taps), mosey back
THE THANG:
12 Rounds around the AO with:
12 Merkins at corner one, 12 air squats at corner two, 12 four-count shoulder taps at corner three and 12 jump squats at corner four. Rinse and repeat with descending reps with each round (11, 10, 9, etc)

Partner up with a battle buddy:
200 uppercuts with a coupon; alternating strength work w/ one partner while the buddy sprints across the parking lot.

Mosey up the hill (10 merkins at the top); mosey back

200 overhead presses with coupons; one lifting and one running

MARY:
Hello Dolly
Scissor kicks
Bicycles
Hamstring/calf stretching
ANNOUNCEMENTS:
Please pray for a fellow F3 brother from NC that just lost his wife
COT:
Psalm 119:105. Keep in the Word and drive out the darkness.

The Crown

THE SCENE: The 4th of July is over and great as our country is, we might be a little self absorbed and could stand to consider somebody else’s homeland for a minute. 
WARM-O-RAMA:
Fish & Chips x25 IC

Camilla Parker-Bowles x10

The Bollocks (everybody is good for ten more years, Science promises!)

The Picadilly

THA-THANG:
Harry Kane on baseline. Kyle Walker to the other side. Bear crawl to pick a rock.

The Denmark, which I forgot in the warmup.

Round the circle AMRAP laps. Many authentic and respectful English excercises, including the Wanker, the Tosser, and some others that I don’t remember.

Up mini cardiac for another Denmark,

15-10-5: Dips, HR Merkins, LBCs, Flutters, Al Gore until 6, all on our way down Cardiac.

Coolio guided us to safety, and Crab Legs stretched us out to end things.

CIRCLE OF TRUST/BOM:
The big praise was that QVC showed up today
MOLESKIN:
Followers of Jesus, as a whole in this country, may not be recognized as being “peaceable, gentle, open to reason, full of mercy” (to quote the apostle James). Surely it’s our responsibility in the public square and on twitter as much as it is in our personal relationships.

Monday Grinders

THE SCENE
43, breezy with a little rain towards the end


WARM-O-RAMA
25 SSH
12 Tempo Squat
10 Baby Arm Circles Fwd
10 Baby Arm Circles Bkw
12 Imperial Squat Walkers
20 4ct Rocky Balboas
12 Tempo Merkins

 

THA-THANG
Line up along one side of parking lot

Jelly Legs
Start on one side of parking lot.
R1: Hold squat position for 10 count, perform 10 squats, run to other side, do 2 Burpees run back
R2: Hold squat position for 20 count, perform 20 squats, run to other side, do 4 Burpees run back
R3: Hold squat position for 30 count, perform 30 squats, run to other side, do 6 Burpees run back
R4: Hold squat position for 40 count, perform 40 squats, run to other side, do 8 Burpees run back

Line up on the side of the parking lot opposite the CMUs and partner up with Battle Buddy.

 

Grinders
Battle Buddy 1 lunges to the first cone (12 lunges total) then sprints to 2 second cone, does 3 reps of the exercise and lunges back to where he started while Battle Buddy 2 is jumping air rope. Switch.

Each round increase by 3 reps until each man does a total of 15 reps.

Exercises are:
Rd 1 = Curls
Rd 2 = Over Head Press

Line up at the base of the hill next to the parking lot.

 

Merkin Hill
Run up and down hill doing the following:

R1: Start at bottom of hill with 15 HR Merkins, run to top and do 15 4ct Flutter Kicks, run to bottom
R2: At the bottom of hill do 10 HR Merkins, run to top and do 10 4ct Flutter Kicks, run to bottom
R3: At the bottom of hill do 5 HR Merkins, run to top and do 5 4ct Flutter Kicks, run to bottom

 

MARY
25 4ct American Hammers
20 4ct Hello Dollys
ATMs

 

COT/BOM
21 PAX including 1 FNG (Cloud 9)

Proverbs 4:23 – “Above all else guard your heart (i.e. your mind, will, and emotions), for it is the wellspring of life.”

BLUF – Guard your mind, set your standard and don’t quit. We are not meant to simply coast through life, we meant see every day as an opportunity to get better and make a difference. Life isn’t measured by failure or success, it’s measured by impact.

 

Chunked Topped Diced

THE SCENE: QVC emerged from a yearlong fartsack! Welcome back.
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
I heard Preacher himself shouting all the way from the Arizonian desert that “burpees are not a warmup”

“Studies indicate” that none of us is likely to keel over dead in the next 10 years.

THA-THANG:
They took the caution tape off the Cloud, which I appreciate. Jack Webb never showed up today, which everybody appreciates! Box-Baby-Boxes x3. Some Merkins. Table row/squat 11s. Balls to the Wall.

A Merkin or two on the way to Cardiac, and Cardiac beat us like we owed it money.

MARY:
Normally I don’t like Mary, but Hands’ Evil Plank made an appearance. And Hands wasn’t even there to enjoy it!

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:
“A Good Man Is Hard To Find” by Flannery O’Connor. A favorite of mine.

ANNOUNCEMENTS:
IronPax tomorrow. Much misery ahead.

Rise of Q-Bacca

One comment

THE SCENE: 70 degrees.  On Halloween.  Really.  Oh, and rainy too!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Storm Trooper Surrenders (SSH) x25 IC
Tie Fighters x15 IC each way
Imperial Walkers x15 IC
Failure to Launch x8
Womp Rat Kicks (Rockettes) x15 IC

THA-THANG:

Time to learn the ways of the Force! Begin with the Light side

Mosey to the bottom of the Sarlacc Pit (Baby Everest)

All excercises x11 (one for each film)
Start with Lunges, escape the pit, then mosey back along the path. Then lunges and walkers.

-Lunges (each leg)
-Imperial Walkers (4ct)
-Gorilla Humpers (4ct)
-Hand-release Merkins
-Taps (shoulder… 4ct)

Kessel Run (up and around the parking lot, down to the playground), completed in less than 12 parsecs.

Now it’s time to discover the power of the dark side…

Same as previous routine, except Wookie (bear) crawl from the playground entrance out to the street between rounds.

-Derkins
-American Hammers
-Ranger Merkins
-Knees to Chest (hanging from swingset)

Force is in perfect balance… Completed both routines just in time to return to AO

MARY:
None today!
COUNT-OFF & NAME-O-RAMA
Five padawans today, including FNG Baby Boomer (Norm Vaughn)
CIRCLE OF TRUST/BOM:
The struggle between light and darkness is real. But it’s not between two “sides” of the same coin. Light and darkness are opposites. And the light is not just one side of some impersonal “Force”. The Light is a person.

John 1:3-9
All things were made through him, and without him was not any thing made that was made. In him was life, and the life was the light of men. The light shines in the darkness, and the darkness has not overcome it. There was a man sent from God, whose name was John. He came as a witness, to bear witness about the light, that all might believe through him. He was not the light, but came to bear witness about the light. The true light, which gives light to everyone, was coming into the world.

MOLESKIN:
So I got this Chewbacca onesie about a month ago. Thought it would be great for a Halloween Q. Surely by October it’ll be cold enough to wear this thing. So I committed. And then it was 70 degrees. Hope the smell washes out…
ANNOUNCEMENTS:
Brolympics! Sign up! Canned food! Bring it!