F3 Knoxville

Tag: Rainbow

Asylum Crushed by 5 Gents as we Pressed On

THE SCENE: Cold blistering 32 ͦ but a clear morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence, in position,

  1. 20 Side-straddle-hops, 4ct
  2. 15 Cherry pickers, 4ct

THA-THANG:
Starting out at the AO, went baseline to baseline, East to West,

  • 15 merkins to 1 Big Boy Situp, (-) 1 Merkin to (+) 1 BBS until 1 Merkin to 15 BBS

–Recover–

Mosey to the Playground for

  • 10 Burpee Box Jumps then
  • 20 BBS then
  • 20 Single Leg Lunges,
  • repeat 1x

–Recover–

Mosey to parking lot for some more fun…

  1. Run to first workout,
  2. 20 Merkins, run to next
  3. 20 Squats, run to next
  4. 20 Little Boy Crunches, run to next
  5. 20 Smurf Jacks, then 1 full lap, and repeat dropping to 15 reps on round 2…then 10 reps for round 3

–Recover– and Mosey back to the AO

Then it’s time to get on your six and lets do some…

Boat-Canoe and to finish up the Q we end with Hello Dolly in cadence.

COUNT-OFF & NAME-O-RAMA
5 Pax went strong,
CIRCLE OF TRUST/BOM:

When we are out in the world are we identified as having the Holy Spirit in us? Read from John 20:27: Then he said to Thomas, “Put your finger here; see my hands. Reach out your hand and put it into my side. Stop doubting and believe.”

When others see us, do they see Jesus in how we live and act? We can say all we want that we are followers of Christ, but our actions say more than our words. We need to wear the scars of Jesus; as in the passage, and emit the light of the Holy Spirit daily. When looking at us, we need to be able to be identified as a follower of Christ and wear his scars. It starts first with Family then to Friends and Co-workers.
MOLESKIN:
Included praying for my wife (whom has the flu) and for the Pax and F3
ANNOUNCEMENTS:

Kill the Turkey

THE SCENE: Gorgeous sunrise. At one point, we were just going to climb 1/2 of Everest, but with no view of the rising sun, Proton proclaimed, “Let’s just run to the top of Everest so we can see the sun rise.” A great idea. I almost puked.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Mosey around parking lot x1

-Continue moseying around parking lot and periodically doing the following: Lunge / Reverse Lunge / Side shuffle / BBS / Bear Crawls / Merkins / Carolina Dry Dock (no more than 10 reps of each…just gettin’ the blood flowin’)

THA-THANG:

Mosey to Everest. Along the way at various locations in order to keep the PAX together—American Hammer, Derkins, LBCs, Merkins.

At the base of Everest.

  • SSH x30 seconds. Rest 30 seconds.
  • Squats x30 seconds. Rest 30 seconds.
  • Burpee x30 seconds. Rest 30 seconds.
  • Merkin x30 seconds. Rest 30 seconds.
  • BBS x30 seconds. Rest 30 seconds.
  • Sprint Everest…all the way up.
  • Plank at the top. Mosey back to base of Everest.
  • Rinse and repeat.

Mosey back to AO

Circuit. Groups of 3. 1st Pax on one line doing 1st exercise. 2nd Pax on line 20 yards away doing second exercise. 3rd Pax runs from 1st to 2nd and switches with 2nd Pax who then runs. AMRAP 3 Minutes per round.

  1. SSH + Squats
  2. Calf Raises + Lunges
  3. Peter Parker + Sundials
  4. Mountain Climbers (or Merkins) + Hello Dolly

MARY:
5 minutes of Dealers Choice.

COUNT-OFF & NAME-O-RAMA
28. High Heels, Pluto, Abacus, Proton, Pheiffer, Hawk, Abcess, Sleepwalker, LillyDipper, Saul, CheatSheet, Scooter, Hooker, Cap’N Crunch, Umbro, QVC, LifeChamp, Rainbow, Pablo, Pinto, Gus, Anklet, Archie, Abort, A-Rod, Mr. Jinxy

FNG: Probe

CIRCLE OF TRUST/BOM:
I spent several hours on Thursday looking through pictures and videos from the past 5-10 years.

  • Epiphany #1: There were always more people surrounding me in community than I realized during that period of life.
  • Epiphany #2: There was always more joy than I realized during that period of life.

New personal goal: Shorten the time gap between the Present Moment and the Moment of Realization.

Barkley Returns!

THE SCENE: 48 Degrees with a slight breeze. Very Nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Cherry Pickers IC x 10

2. Baby Arm Circles IC 10 front and 10 back

3. SSH (aka Jumping Jacks LOL) IC x 10

4 Imperial Squat Walkers IC x 10

5. Lap around the AO x 1
THA-THANG:
Mosey towards gate to start Barkley.

Stopped half way to start of Barkley and did 10 burpees OYO

We did three loops of the Barkley. Each lap had 4 stations.

Round 1: Station 1 – 20 merkins, Station 2 – 20 curls with rock and 20 rows with rock, Station 3 – 20 Carolina Dry Docks, Station 4 – 20 Dips

Round 2: Station 1 – 30 Starjacks, Station 2 – 30 rock squats, Station 3 – Reverse lunges x 15 each leg, Station 4 – 30 Monkey Humpers

Round 3: Station 1 – 40 LBCs, Station 2 – 40 Hello Dolly’s, Station 3 – 40 American Hammers SC, Station 4 – 40 Flutter Kicks 4 count

Finishers rotated through 15 shoulder taps, 15 squats and 15 big boys until pax finished.

Mosey back to AO.

MARY:
Coolio led the group in American Hammers to finish out the workout.
COUNT-OFF & NAME-O-RAMA
34 PAX today including 2 FNGs. Nicholas Generaux (Ponder) and Anderson Olds (Tinder)
CIRCLE OF TRUST/BOM:
Share today about working in faith. It is easy to think about achieving in terms of oneself. I did this or I did that and this happened or that will happen. But just like the farmer who plants we cannot control the out come…only God can. We must work in faith for God!
MOLESKIN:
None today
ANNOUNCEMENTS:
Tank and Tinder shared about an F2 event for inner city kids on December 3rd. Tank has details.

10 15 20

THE SCENE: Dark and Kind of chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Roxanne by the police. Everytime the song says Roxanne -Merican. Everytime the song says “put on the red light” jump your feet up to your hands while remaining in plank
THA-THANG:

10,15,20

AO parking lot beginning on baseline, PAX would do 10 reps of an exercise at the starting side, sprint to the other side doing 10 reps of that same exercise. go through all the exercises. Rinse and repeat rounds of 15, and 20

  • Merican
  • Squat
  • Dry Dock
  • Squat Jump
  • Burpee

Mosey in two lines to the Chapel for some leg work

  • Parrell Squats: 10 reps on a 4 count
  • Staggered Leg Squat, left leg out – 10 reps on a 4 count
  • Split Leg Squat, left leg out – 10 reps on a 4 count
  • Parrell Squats: 10 reps on a 4 count
  • Staggered Leg Squat, right leg out – 10 reps on a 4 count
  • Split Leg Squat, right leg out – 10 reps on a 4 count

Mosey in two lines to the AO

Crabwalk suicides. Crabwalk from the baseline to the first parking line and back to start. Crabwalk from the baseline to the second parking line and back to start.Crabwalk from the baseline to the thrid parking line and back to start.

MARY:
15 American Hammers on a 4 count

15 flutter Kicks on a 4 count

20 Big Boys on your own
COUNT-OFF & NAME-O-RAMA
34 no FNGs
CIRCLE OF TRUST/BOM:
People are always watching, especially our kinds. Our actions and our reactions speak louder than words. They are watching and listening even when we don’t think they are or we wish they weren’t.

John 13:34-35

Kraken’s Revenge

THE SCENE
32 and Clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA
SSH x25 IC
Tempo Merkins x15 IC
SSH x15 IC
Tempo Squats x15 IC
2 Laps around the parking lot and line up on the curb

THA-THANG
Warm-Up Sprints
Start on the curb at one side of the parking lot.  Lunge to the cones (approximately 1/3 of the lo) and do 2 buprees at the cone.  Then sprint to end of parking lot and do 2 hand-release mekins.  Sprint back and do 2 BBS.  Rinse and repeat the merkins and BBS each trip until you get to 10 each.

Mosey to new parking lot

The Kraken!
Spread out to 8 cones.  Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until tie is up.

  • Cone 1 – Dry Docks x15 or x20
  • Cone 2 – Narrow Squats x15 or 20
  • Cone 3 – 4ct Flutter Kicks x15 or 20
  • Cone 4 – Star Jumps x15 or 20
  • Cone 5 – 4ct Shoulder Taps x10 or 15
  • Cone 6 – Reverse Lunges (each leg counts as 1) x10 or x15
  • Cone 7 – 4ct Hello Dollys x15 or x20
  • Cone 8 – Smurf Jacks x15 or x20

Mosey back to SP.

MARY
American Hammers x20 IC
Hand-Release Merkings x10 IC
4ct Flutter Kicsks x20 IC
Diamond Merkins x15 IC
Hello Dolly x20 IC
Wide Merkins x15 IC
Side Crunches, Rt x20 IC
Side Crunches, Lf x20 IC
Ranger Merkins 15 IC
American Hammers x20 IC

COUNT-OFF & NAME-O-RAMA
29 PAX

CIRCLE OF TRUST/BOM
Often we measure our sense of security and significance by our external circumstances…where we “are.”  A stronger, truer expression is to look at the direction we are heading in.  Our circumstances may be tough, but if keep our eyes fixed on God, and seek to live with honor and integrity we will find a strength and resilience we didn’t know we had access to.  Conversely, we may be in a “good place” circumstantially, but if we don’t guard our heart and mind we will soon find life looses it’s joy and wonder.  Bottom Line: Life is a pursuit, not a destination!  What are your eyes fixed on?  How can you help someone in your life shift perspectives?

MOLESKIN
Cold weather is creeping into to K-Town, but the PAX greeted it head on and did strong work this morning!

ANNOUNCEMENTS:

  • 2 Year Anniversary THIS SATURDAY! Workout in the AM and party in the afternoon.
  • Online Q-Sign Up is live.  Go to www.f3knoxville.com to sign up for November!