F3 Knoxville

Tag: Sandal Slap

Two #1 Are Still Eleven, Even In This Asylum

THE SCENE: 39 degrees & humid. We had to watch for fallen limbs from the storm of the Asylum PM crew.
F3 WELCOME & DISCLAIMER: Yes, all the right things
WARM-O-RAMA:
SSH, TN Rockin’ Chair, Spider Merkins, Windmills
THA-THANG:

  • Route 66 Up To the Overlook:
    • Burpees 10 (-1 at each light pole)
    • Jump Squats 1 (+1 at each light pole)
    • LBC’s (While Waiting on the 6)
  • Elevens Stations at the Overlook:
    1. Station (NO ELEVENS – 10 EACH TIME)
      • Big Boys (10)
      • X-Factor (10 – 4 Count)
    2. Station (NO ELEVENS – 10 EACH TIME)
      • Box Jumps (10)
    3. Station
      • Box Cutters (10)
      • Imperial Squat Walkers (1 – 4 Count)
    4. Station (NO ELEVENS – 10 EACH TIME)
      • Box Jumps (10)
    5. Station
      • Lt. Dan (10)
      • Hand Release Merkins (1)
    6. Station
      • Calf Raises (10 – 4 Count)
      • Dips (1)

MARY:
Boat / Canoe.
COUNT-OFF & NAME-O-RAMA
15 HIM’s, including 1 FNG – Welcome Banjo. Also Double Wide’s 2.0 Newton was in the gloom with us.
CIRCLE OF TRUST/BOM:
Except from Phil Robertson’s book “Uncanceled”. We should not trade insults, but follow: “A new command I give you: Love one another. As I have loved you, so you must love one another.” (John 13:34)
ANNOUNCEMENTS:
CSAUP, Wesley House Donations, RAM Service Project

Love on Display

THE SCENE: Chilly…28 degrees at circle up
F3 WELCOME & DISCLAIMER 

WARM-O-RAMA:
30 SSH on 4ct, 10 4ct Oh Yeah’s Right and Left, 12 4ct Tie Fighters R and L, 10 4ct Pickle Pounders, 10 Tempo Merkins, and 20 Rocky Balboa’s at the curb
THA-THANG:
Partner up (Dora’s) for 200 Combined reps

  • Merkins
  • LBCs
  • Squats
  • Carolina DDs

Partner 1 performs rep count exercise while partner 2 goes to end of parking lot and back.

When done, we mosey’d to the crosswalk at the lower parking lot for a Route 66 (4ct Pickle Pounders)

Then partnered back up at the base of baby Everest for AMRAP of Monkey Humpers at the bottom while partner 2 runs up and back.  Each partner completed 3 trips.

MARY:
Had time for a few Freddy Mercury’s in Kentucky’s honor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Today’s Emphasis was on Love and what Christ has called us to do

John 15:12 and 1 Corinthians 13:4