F3 Knoxville

Tag: Sawdust

The StairMaster*

THE SCENE: Foggy but nice.  A hint of super moon left for us
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH on 4ct, 10 tie fighters R and L, some Wayne Dunn’s, a joggle to the curb for some windmills, butt kickers to the other end of the parking lot.  10 4ct plank jacks on the far end and butt kickers back down.  Short stroll to the bottom of baby Everest for a lunge up half way, 10 squats, mosey up the rest and 10 squats at the cross walk.
THA-THANG:
Mosey to front part of the Asylum.  Found the first set of double stairs.  Idea was to do sets of 20,15,10, and 5 reps at the bottom and running up and back down steps after every set.  We did sets of Merkins here

 

Mosey’d up to Asylum building for reps of 20,15,10, and 5 of dips while running to the top of space needle after each set

Mosey’d to Overlook. Reps of 20,15,10 and 5 as we ran the outside of the eye up stairs to touch the front doors of the Asylum.  Did 4 count flutters here.

Lastly, we mosey’d to steps on far side of Overlook for 20,15,10 and 5 reps of squat jumps with trips up those stairs.

 

Mosey’d back

MARY:

Nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about the grace of God and how he loves us just like he loves his son.  Stop worrying about messing up and holding ourselves to the standards of the world.

Man Glitter in a Box

THE SCENE: Cooler, but still oppressive. 73 degrees, lots of humidity and no wind.
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Windmills, TN Rockin’ Chair, Rocky Balboa’s with Karaoke
THA-THANG:

  • 10 Spider Merkins, run up Baby Everest, 3 Man Makers at the summit
  • Route 66 with Merkins on the way up and Squats on the way down
  • Run up Pickett’s Charge with Burpees at each plateau
  • DORAs at the Overlook with 6 Stations
    • Round 1
      1. Calf Raises
      2. Boxcutters
      3. Step-Ups
      4. Big Boys
      5. Merkins
      6. Lt. Dans
    • Round 2
      1. Carolina Dry Docks
      2. Imperial Squat Walkers
      3. Derkins
      4. X-Factors
      5. Sumo Squats
      6. Hello Dollys

MARY:
Tha-Thang was enough. No time for Mary.
COUNT-OFF & NAME-O-RAMA
23 HIMs, including several from Big Ball who came to visit. Also Doublewide’s 2.0 Newton was part of our crew.
CIRCLE OF TRUST/BOM:
Matthew 5:9 and excerpts from Mark Richt’s book “Make the Call”. Learning to think outside the box to work on sharing God’s love with others, but seeking a way to be real with others using compassion & unique approaches.
MOLESKIN:

ANNOUNCEMENTS:
Cleanup Service Opportunity, details forthcoming from Rainbow. Crab Legs invited everyone to a Poker Night charity event at Shults Brau for CCAHT (August 18th at 6:00pm).

Be Anxious about Nothing

THE SCENE: Temps in the 60’s…felt good at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct, Some Wayne Dunn’s, 10 tempo merkins, 10 4ct plank jacks, 10 tie fighters each leg, 10 windmills and a lap around the lot
THA-THANG:
Started in the parking lot with a partner workout.  Partner 1 performed the exercise while partner 2 ran a suicide.  We cycled through the list of exercises two times.  Exercises were as follows:

  • Merkins
  • Flutter Kicks
  • Man Makers
  • SS Hops
  • V Ups

All AMRAP on the rep count. Then we mosey’d to overlook for a trip around the bases with 10 reps of Lunges, Squats, Bobby Hurley’s, and Calf raises.

When finished we did some Freddie Mercury’s and Hello Dolly’s on the porch of the Asylum then mosey’d back to AO

MARY:
Had enough time to cash out with some ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:6-7.

The Late Package

THE SCENE: Don’t remember because this is a week late but we looked sweaty in the photo
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 ssh on 4ct, cherry pickers, this and that, and some Michael Phelps
THA-THANG:
Started in the parking lot with 4 corners of Burpees.  Corner #1 10 burpees, corner #2 9 burpees, corner #3 8 and so on until completion.  55 burpees total.

Mosey to pavilion for an ab 2 round circuit of 25 flutters, lbc, freddie mercury, hello dolly…all single count

Mosey to circus maximus.  Sprint the sides and walk the ends.  6 sprints in total

Mosey to cardiac for a bernie up with 5 squats at bottom, first bend, second bend, and top

 

 

MARY:
Headed to the ATM for some cash
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

June 9th marked the 6 year anniversary of my father’s passing.  The guys helped me honor him and we read Deuteronomy 6:5-8 and talked about being a witness to our children.

A Slow Charge to See a Sunrise

THE SCENE:  One word OPPRESSIVE. It was 80 degrees with 90%+ humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Merkins, Sumo Squat, Windmills, Tie Fighters, Rocky Balboas, Karaoke, Bernie.
THA-THANG:

  • 10 Spider Merkins at the bottom of Baby Everest Run to the Top for 1 Man Maker
  • A Circuit BLIMP 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)

      • LBCs to Wait on the 6
  • Picket’s Charge with 1 Man Maker at Landings
  • 25s at the Overlook:
    1. Station
      • Big Boys (20)
      • X-Factor (5 – 4 Count)
    2. Station
      • Box Jumps (10)
    3. Station
      • Box Cutters (20 – 4 Count)
      • Imperial Squat Walkers (5 – 4 Count)
    4. Station
      • Box Jumps (10)
    5. Station
      • Lt. Dan (20)
      • Hand Release Merkins (5)
    6. Station
      • Calf Raises (20 – 4 Count)
      • Carolina Dry Docks (5)

MARY:
Not needed.

COUNT-OFF & NAME-O-RAMA
3 HIMs of Rainbow, Matlock & Sawdust
CIRCLE OF TRUST/BOM:
Read excerpt from Mark Richt’s book “Make the Call”. The excerpt dealt with how the coach was able to impart his faith on a school sanctioned event at UGA, without making the administration having to deal with tensions by those who wished not to have Coach Richt give a customary prayer at the event.
ANNOUNCEMENTS:
Convergence at JUCO on 02-Jul-22.