F3 Knoxville

Tag: Rainbow

Nightmare after the Super Bowl

THE SCENE: Cool and crisp. Nice morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Merks 4ct x10 IC
5 Bodybuilders IC

THA-THANG:
Shoulder Shredder – 100 4ct OH Claps

Approach big hill near AO start. Going uphill: Bear crawl 12 paces, crawl bear 6 paces. Repeat until reaching the top

Mosey down to new lots.

Escalator using 4 corners: Perform exercises at Corner 1, run lap, Corner 1 + Corner 2, run lap, keep building for 4 corners
Corner 1: 10x Bodybuilders, 10x Merkins
Corner 2: 10x Bodybuilders, 10x Sit-up-ups
Corner 3: 10x Bodybuilders, 10x Crab Cakes
Corner 4: 10x Bodybuilders, 10x Angle Grinders

Mosey back to AO

MARY:
Shoulder Shredder again

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Discussed Jim Collins 20 mile march concept. Choose a goal and consistently move toward it instead of balls to the wall on good days and no movement at all on bad days. Apply this to the push-up/sit-up charity challenge and don’t get behind.  https://www.artofmanliness.com/articles/whats-your-20-mile-march/ 

MOLESKIN:
ANNOUNCEMENTS:
2nd F lunch Wednesday @ Jamaica Sunrise in Maryville
CSAUP at Bomb Shelter this Saturday

Sun Rise Saturday

THE SCENE:  Chilly but it didn’t take long to warm up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, BACF x 15, BACB x 15, SSH x 15, Imperial Squat walker x 15, Cherry picker x 10, Hand release merkins x8

THA-THANG:
It only 3.  Start at the top of the serpentine path and runs down. 3 reps at every light pole and lung after the last pole to the end.

  • Merkins
    • Run back to the top of the hill stopping every 4th light pole to complete 2 burpees
  • Big Boy Sit-Ups
    • Run back to the top of the hill stopping every 4th light pole to complete 2 burpees
  • Froggy Squats
    • Run back to the top of the hill stopping every 4th light pole to complete 2 burpees

Pickets Charge – Run to the top and touch the Asylum.

10 Burpees on your own

She Hate Me Escalator – increasing Burps and Merkins each set by 5 up to 20

  • 20 Lunges
  • 10 Burps
  • 10 Merkins

11’s

Dips and Burpees

Take the hill, Mosey back
MARY:
50 Flutter Kicks

Burpee Dan meets Fat Amy…

THE SCENE: It was a Balmy 16 Degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH X 20
  • Imperial Squat Walkers x 20
  • Little baby arm circles Front x 15 and back x 15
  • Cherry Picker x 10
  • Run 2 laps

THA-THANG:

Burpee Dan’s

  • Burpee Dan, down and back, down and back , 4 lunges /4 burps, 4/3, 4/2, 4/1

Fat Amy
1- 50 Squats

10 Burpees
40 BBS
10 Burpees
Run to the top of the Hill
2 – 10 Burpees
20 Star Jacks
10 Burpees
Run to the top of the hill

3- 10 Burpees
20 Star Jacks
10 Burpees
Run to the top of the Hill
4 – 10 Burpees
40 BBS
10 Burpees
50 Squats

MARY:
Hands of Time

ANNOUNCEMENTS:
Bring snacks for Wesley House!

2 For Tuesday

THE SCENE: Cloudy and chilly around 33 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up consisted of 25 SSH, Cherry Pickers x10, Baby Arm Circles F and B with overhead clap x10 on 4ct, finish with Windmills x10
THA-THANG:

Mosey from AO to stop sign down from Asylum 15 4ct Mtn Climbers regroup and Mosey to base of Everest…

Exercises of day Merkins, 4ct Flutters, Squats, and Dry Docks

25 reps of each exercise at bottom of Everst, travel up with 25 reps at top…Rinse and repeat.

10 count after 2nd trip up Everest and reps complete mosey back to stop sign for 15 4ct Mtn Climbers

Mosey to Top of Dragons Tail…12 light poles total…Light Pole 1- 10 merkins Light Pole 2 10 4ct flutters.  So on until each is completed 3 x’s

Mosey back to AO line up on baseline.  Lunge down jog back.  Next time down bear crawl with push up at every parking space line.

Circle Up

MARY:
Finish up with abs 25 4ct American Hammers, 25 4ct Freddy Mercury, Side Crunch L and Side Crunch R x10
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Mostly God whispers he doesn’t yell.  If we want to know what he’s saying to us he uses his word more than anything else.

James 1:5

If you need wisdom, ask our generous God, and he will give it to you.  He will not rebuke you for asking.
MOLESKIN:
I
ANNOUNCEMENTS:

The Fabio

THE SCENE:25 and chilly

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH x 20
  • Imperial squat walkers x10
  • Baby Arm circles forward x 10
  • Baby Arm circles backward x 10
  • Hand claps x10

THA-THANG:

  • Stop 1 – 5 Block-ees
  • Run to stop 2 and do 5 curls and 5 rows
  • Stop 2 – add 10 Hand Release Mericans (decline or incline)
  • Run to stop 2 and do 5 curls and 5 rows
  • Reverse up cardiac and do 5 curls and 5 rows at frist turn
  • Run to stop 3, 5 curls and 5 rows
  • Stop 3 – add 10 CMU squat press
  • Ruto to stop 4, 5 curls and 5 rows
  • Stop 4 – add 20 CMU flutter kicks (4 count)
  • Run to stop 5, 5 curls and 5 rows
  • Stop 5 – add 25 Bunny hops
  • Run to stop 6, 5 curls and 5 rows
  • Stop 6 – remove blockees
  • Stop 7 – remove Mericans
  • Stop 8 – remove squat press
  • Stop 9 – remove flutter kicks
  • Stop 10 – Finish with 25 bunny hops
Totals:
2 kilometers (sorry Kentucky tracked the distance)
25 Block-ees
50 Hand release Mericans
55 CMU Squat press
100 CMU flutter kicks
150 Bunny hops
35ish CMU Curls and Rows
Roxanne
Hold Al gore, when your hear Roxanne drop and do a Merican, when you hear red light do a “squat jump”
@Carney “Roxanne” is uttered 27 times and the words “Red Light” are uttered 26 times

​
COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:

“Integrity”
When faced with a difficult situation ask what is the right thing to do, then do it regardless of the consequences.
The godly walk with integrity; blessed are their children who follow them. Proverbs 20:7
Joyful are people of integrity, who follow the instructions of the LORD. Psalm 119:1
Special Thanks to Fabio who delivered 30 CMU’s to the Asylum