F3 Knoxville

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THE SCENE:  Cooler than it has been.  Good morning to get out and go!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 ssh on the 4ct, did some tie fighters right and left, some tempo merkins, a few windmills and a lap around the parking lot
THA-THANG:
Started with a mosey to the pavilion for 2 sets of 20 table rows and 20 dips

When completed headed to circus maximus.

Set up for a take on the Sea Biscuit.  End of the parking lot 20 merkins, 15 squats, 10 big boys, and 5 burpees.  Perform the exercises and then run one lap.  Second time around all the exercises and 2 laps.  So on until you perform all the exercises and get in 4 laps.

About 3/4 got in all 4 laps.  We did one final group of exercise and a lap to finish off.  After completion we headed to the cloud for a 5 minute ab closer.  An AMRAP circuit of one minute of LBC’s, Flutters, Freddy’s, Big Boys, and Gas Pumpers

After complete head back to the AO.

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke about being purposeful and intentional with our time.  Told a story about my daughter throwing a lacrosse ball against the house.  I went out to tell her to stop and a bit later realized the reason she was throwing the ball against the house is because she was playing by herself.  I grabbed a stick and went out to throw with her, but it reminded me of how often I miss the small opportunities to spend time with people I love because I’m distracted.  Put it down.  Walk away.  Spend the time.
MOLESKIN:

ANNOUNCEMENTS:

Ink Blot Testing at the Asylum

THE SCENE:  It was 64 degrees with 90%+ humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tie Fighter, Tempo Merkins, T-Merkins, Downward Dog Stretch, Sumo Squat, Windmills, Rocky Balboas, Loop Around the Parking Lot.

THA-THANG:

  • 10 Boxcutters at the bottom of Baby Everest Run to the Top for 3 Man Makers
  • Route 66
    • Big Boy Sit-ups – going up
    • Froggy Squats – going down
  • A Pictogram Circuit BLIMPS Progression – Parking Lots to Circus Maximus
    • Six (6) Stations that Add a Workout to the Series:
      – Bearpees (5)
      – Lt. Dan’s (10)
      – Imperial Squat Walkers (15 – 4 Count)
      – Merkins (20)
      – Plank Jacks (25)
      – Sumo Squats (30)

MARY:
Not needed.

COUNT-OFF & NAME-O-RAMA
12 HIMs, Including an FNG named Elmer
CIRCLE OF TRUST/BOM:
Isaiah 57:14 – “…Remove the stumbling block out of the way [of the spiritual return] of My people.” – In other words, we should get out of the way of God’s plan and work to further His Will. Less me and more Him.
ANNOUNCEMENTS:

Grab Your Partner

THE SCENE: Not a bad morning for a workout.  We did find out the grass was wet…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with some SSH on the 4ct (25 reps) then moseyed to the lower parking lot for a 4 corner warmup. Perform 12 Tie Fighters R leg out then mosey to other end of parking lot for 12 L leg Tie Fighters.  Moseyed to third corner for some windmills, and then headed to the 4th corner for some plank jacks.
THA-THANG:
Once we were warm we moseyed to the hill of the dragon for a partner workout.  Round 1 was DORA’S with 200 merkins and 150 4ct flutter kicks.  While partner 1 performed the reps, partner 2 ran up the hill (2 man makers at the top) and back down.

Once completed same partners did a AMRAP rep total of Squats and a Plank Hold while the other partner ran up the dragon’s tail and back around.  Once completed we headed to the AO parking lot to grab a coupon.

 

With coupon’s in hand partner 1 performed an AMRAP of curls while partner 2 rifle carried their coupon down to the other end of the parking lot and back.  This was performed 2 times.

Put up the coupons and headed to the cloud for some ab exercises.  20 4ct hello dolly’s, PacMan led us in some Freddy Mercury’s, Fishnet led some Big Boy’s, and G String led some Toe Touches.  We finished up with some heel touches and one last mosey around the lower parking lot.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember 1 Corinthians 13:4-7
MOLESKIN:

ANNOUNCEMENTS:

Gibbler Hates Elephants

THE SCENE: 72 and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 20 Tie Fighters
  • OG Rockettes
  • Chumbawamba, Burpees and SSH

THA-THANG:
Mosey to Base of Everest. Run past Everest becuase Cosmo doesn’t want wet feet.

At Pain an agony 7’s with Mountain stompers on one side and Hand Release Mericans on the other.  Every time you pass the top do a celebratory fist jump.

Mosey back to AO

MARY:
Ring of Fire with celebratory fist jumps
COUNT-OFF & NAME-O-RAMA
21
CIRCLE OF TRUST/BOM:
Conventional wisdom(and Gibbler) would tell you the way to eat an elephant is one bite at a time.  However, the best route might just be to do it with the help of others.  In general we should leave the elephants alone but when we face issues or problems we need to lean on those around us for support.  Likewise look for those around you that may need some help and offer your support.

It was Yesterday

THE SCENE:  Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH on the 4ct, some Wayne Dunn’s, to the curb for some Rocky Balboa’s, then butt kickers half way down parking lot and the same thing back.
THA-THANG:
Mosey’d over to cardiac.  Idea was to carry a CMU with us the entire time and not let it touch the ground.  So, while group did rep counts of 20,05,10, and 5 Merkins and Jump squats at bottom, first and second bends, and top someone stayed at bottom and did curls and OH press with block.

Once completed we mosey’d back up cardiac to the front of the asylum.  Here we did 3 burpees at first light pole and then every third light pole.  HIM with the CMU did 3 OH presses at every 3rd pole.

Mosey’d to the bottom of Everest where there were 3 cones set up.  Cone suicides of 20,15,10 and then we did 5 reps at the bottom.  Exercises were 4ct flutters and dry docks.  Idea was to run to cone 1 and do 20 rep count then back down.  Next time run to second cone for 15 reps and back.  So on…

Once completed man with CMU led everyone up Everest.  Once at the top we mosey’d to Asylum building.  Man with CMU shouted out an exercise for PAX to perform while he ran up space needle.  Once he came back down he passed the CMU to the next HIM and they did the same.  Ran out of time before everyone made it up stairs.  Headed back to AO.

MARY:
Did a few Freddy Mercury’s for Kentucky
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 Timothy 2:2