F3 Knoxville

Tag: Rainbow

The Sampler Platter…

THE SCENE: A bit humid and around 70 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct, Baby Arm circles front and reverse it x10x Cherry pickers x10, Tempo Merkin x10, then to curb for butt kickers 1/2 parking lot jog out rest, and skip 1/2 parking lot jog out rest.
THA-THANG:
Grab a CMU and circle up for 1 MIN AMRAP’s of 1. Curl 2. Overhead Press 3. Squats 4. Block Merkin 5.BB with Block

Mosey up little hill to dragon tail. 10 Tempo Merkins waiting on 6. Run halfway down, 10 Tempo merkins waiting on 6, at bottom of dragon tail do 20 Rocky Balboa on 4ct on curb.

Mosey to hill at base of new soccer field. 11’s with Smurf Jacks at bottom and Man Makers at top

Mosey back to cloud. Let Hands lead in set of 20 4ct flutters while picking up 6. Then do 6 Captain Thor’s Mosey back to AO

 

MARY:
Plenty of time left to cash out with ATM’s, Temp Squats x10, and finish with 40 SSH on 4ct
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 is a great metaphor for what God wants to do to us.  God wants to transform us over time into what he made us for.  As believers, we need to realize that our relationship with him will bring forth change.  True lasting change.
MOLESKIN:

ANNOUNCEMENTS:

Don’t be a JackAss- you get further in life with a positive attitude

THE SCENE: 

72* Clear 97% Humidity
F3 WELCOME & DISCLAIMER

You’re here on your own volition…

WARM-O-RAMA:
20 x Side Straddle Hop Seal Claps
THA-THANG:

  • Half of you pick up a weight(Burden) to carry to Lower Baseball Field Lot when tired pass of to your brother(lesson is we help carry our brothers’-burdens together
  • Stop at lower lot and participate in Trolly’s Grid (in honor of Trolly at JUCO) 3 Merkins at every star-Run,  2 BBS at stars-Lunge, 3 jumpsquats-bear crawls,  2 burpees- broad jump…RR
  • Mosey w weight to playground parking lot stop and do 11s w Dive Bombers/Carolina Dry Docks
  • Mosey w weight to Pavilion Wall exercise is BoKnows- do wall sits while hold weight while battle buddy does High knees for 100+ count then switch x 2
  • Mosey back to AO w weight circle up do curls/triceps/squats w weights

MARY:
Hello Dolly x 20 Box Cutters x20

COUNT-OFF & NAME-O-RAMA
35 Strong w 2 FNGs
CIRCLE OF TRUST/BOM:
You get more outta life by maintaining a positive attitude!
MOLESKIN:
Don’t be a JackAss cuz no one will like you!
ANNOUNCEMENTS:
Prayer

Fake Doras

THE SCENE: Humid, very humid
F3 WELCOME & DISCLAIMER: Additional disclaimer:  the Q went to a concert last night and is now deaf (and tired)
WARM-O-RAMA:
SSH x 20 IC; 10 burpees OYO; Tie Fighter baby arm circles F&B IC; high knees and butt kickers across parking lot; karaoke across and back.
THA-THANG:
Mosey up the hill toward Everest Base Camp.  Stop at each stop sign and go up the ladder.  Add one of the following with each stop:  10 BBS; 20 Merkins; 30 squats (4 ct)

From Base Camp, sprint to midway tree for more BBS, Merkins and Squats; back down to base camp

All the way up Everest, continuing on to the top of the space station. At the base of the base station, hold plank while waiting for the 6.

Mosey past the old rock pile (short moment of silence) down the west side of the drive about midway.  Find a battle buddy and do fake Doras.  One partner runs, the other does sets of 10 man makers and then LBCs until the partner returns.  Swap out.  Rinse, repeat x3.

Run back up to top of Everest, over to other side.  Real Doras:  100 merkins and 100 LBCs (4ct) while partner runs to stop sign and back up.

Start back down the ladder with BBS, Merkins and Squats

Realize we’re about out of time and quick mosey back to AO

MARY:
Cat Gut led in a little Boat/Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Followed up on Cap’n Crunch’s 3rd F message:  Find a Paul, Barnabus and Timothy in your life.  Have to reach out to do it.  I need to do a better job of intentionally mentoring those in my life.
MOLESKIN:
Lift up Timber’s M and family for some surgery this week.
ANNOUNCEMENTS:
CSUP – Trucking to the Pound plug.

The CMU Tour

THE SCENE: 68 degrees at circle up Humidity at 91%…perfect for a CMU Tuesday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with 25 SSH on 4 count, Cherry Pickers x8, A little this and that, Thai fighters x10 each leg
THA-THANG:
Grab CMU’S and put them down to mosey the loop up baby hill and down dragon tail.

Objective: Mosey with CMU’s and stop at 5 stations along loop.  1) Curls 2) Row 3) Squats 4) Overhead Press 5) 4ct Flutters

Did loop 4xs then back to AO, put up CMU’S

MARY:
Bit of time left so hit burpee ladder add one burpee at each parking spot total of 50 burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Challenge was to make public declarations of some sort and to thank, encourage, and make those who have helped you along your journey aware of such.  Most importantly, a declaration of faith.  If not in spoken word then in act.

Twofer CMUesday

THE SCENE: Both of my weather apps claimed it was 72°.  The sweat dripping to the ground by the third warmup exercise begged to differ…

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Failure to Launch x8 IC
Travoltas x15 IC each side
Tie Fighters x10 IC each way
Hindurkins x10 IC
Cossack Squats x16 IC (8 each leg)
Calfkiller (5 sets of 20 calf raises punctuated by runs across the parking lot)

THA-THANG:
Grab a CMU and head around past the ballfields and adjoining parking lot.
Battle buddy up. One PAX does traversing exercise until the other other completes 20 reps of stationary exercise and relieves him.
Switch to next exercise pair after each PAX has done both stationary and traversing twice.
Traversing – Stationary
Bear Crawl w/ CMU Drag – CMU Curl/Press/Tri
Crab Walk carrying CMU – CMU BBS
Farmer Carry (both CMUs) – Merkins (no CMU)
Blockee Broad Jump – Crabette (no CMU)

Ran out of time after just one set of the last exercise… Head back to the AO, stopping at the flagpole for 20 curls OYO

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
6 PAX this morning
CIRCLE OF TRUST/BOM:
Last week I had the privilege to spend four days with family and good friends in Elkmont. It was a sweet time of disconnecting from phone/internet/tv/etc (no service out there!) and intentionally connecting person to person with others. We can’t always take four days, but I encourage you to try one hour a day in the evening, intentionally disconnecting from distractions and connecting with your family.
MOLESKIN:
Second Tuesday in a row I’ve been on Q out here with CMUs… Is CMUesday gonna be a thing?
ANNOUNCEMENTS:
None today… That I could remember anyway.