F3 Knoxville

Tag: Sawdust

25 or 6 to 4 (+6=16), I think

THE SCENE: Low 40s & foggy
F3 WELCOME & DISCLAIMER: Yes, all the right things.
WARM-O-RAMA:
SSH, Spider Merkins, Rockettes, Tie Fighters, Rocky Balboas, Super Mario Bros., Bernie
THA-THANG:
Stations on a Circuit

Round of 25’s with a potential Bonus Round

Station 1:
– Burpees (20)
– Lt. Dan’s (5)
BONUS – LBCs (16 – 4 Count)

Station 2:
– Carolina Dry Docks (20)
– Imperial Squat Walkers (5)
BONUS – X-Factor (16 – 4 Count)

Station 3:
– Hand Release Merkins (20)
– Big Boy Sit-Ups (5)
BONUS – Windmills (16 – 4 Count)

Station 4:
– Boxcutters (20 – 4 Count)
– Hello Dolly’s (5 – 4 Count)
BONUS – Reverse Crunches (16)

Station 5:
– Table Rows (20)
– Box Jumpers (5)
BONUS – Calf Raises (16 – 4 Count)

MARY:
16 CPRs with a local coupon, Parking Lot Loop & a good leg stretch
COUNT-OFF & NAME-O-RAMA
16 HIMs including one visitor from NOLA, Hogsicle
CIRCLE OF TRUST/BOM:
Q celebrating wedding anniversary and wanted to remember Genesis 2:27. This week the Q played the role as a single parent and appreciates the meaning of God making a helper for Adam, but that Adam still needs to help Eve.
ANNOUNCEMENTS:

Oak Ridge CSAUP at Haw Ridge & Hardship Hill is back this fall

B-B Que Sandwich $4.50

THE SCENE: Rainy and around 50
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 SSH, 10 4ct Windmills, 10 SSH again,Tempo Merkins, Some Wayne Dunn’s then …
THA-THANG:
Pavillion EMOM of (with CMU)

  • Curls
  • OH Press
  • Rows
  • Up and Ove merkins

Then run to top of little hill and back. Next set of EMOM

  • Standing Calf Raises
  • LBC’s
  • Squat Jumps
  • Mountain Climbers

Run to top of hill and back. Next EMOM

  • Table Rows
  • Dips
  • Step Ups
  • Incline Merkins

Rinse and repeat

MARY:
Did 6 minute Abs with Hello Dollys, Flutters, LBC’s, Gas Pumpers, Right Side and Left Side Crunches
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about distraction and to not miss an opportunity with our savior.  Read Luke 10 about Martha and Mary.  Be a Mary not a Martha!

Nobody Picked up the Q

THE SCENE: Just a hint of a chill at circle up.  36 degrees-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 20 SSH on the 4 count then mosey’d to lower parking lot for 12 tie fighters right and left. Butt kickers half way then jog to other end.  Tempo merkins and imperial walkers, then high knees and jog back.
THA-THANG:
Partner up for DORA’s at the bottom of baby hill.  Partner 1 starts sets of 150 merkins and 150 4ct flutter while partner 2 goes up hill for 3 burpees and back to relieve partner 1.

When completed head towards Bermuda triangle for 3 jump squats at every other light pole to cross walk.  When 6 was up, grab a rock for 20 4ct curls and 20 4ct OH press.

Mosey to bottom of Everest for 20 4ct LBCs and 20 4ct Freddie Mercury.  Head up Everest…

At top perform 10 bar-b-que squats and head to overlook…

At overlook DORA’s with partner again this time with Squats and LBCs as exercises while partner runs loop.

Mosey back to AO

 

MARY:
2 Minutes for some Captain Thor’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed the “Sphere of Influence” and the importance of us reflecting Christ to the ones around us.  Our job is to impact the group around us and the idea is for it to grow exponentially.

The Ole Barkley Loop

THE SCENE: Mid 30’s.  Not too bad but ready to get a bit warmer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 20 SSH on 4ct, a little coach Wayne Dunn, 10 4ct Tie Fighters each side, 10 Imperial Squat walkers, 10 4ct mountain climbers, and some tempo merkins
THA-THANG:
Mosey up to the overlook for a Barkley trail circuit.  Stop Sign, Top of the Hill behind the Asylum, other stop sign, and coliseum.  At each stop preform 20

  • Merkins
  • 4ct LBC
  • C Dry Docks
  • Jump Squats

MARY:
Just enough time for a few Freddie Mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Referenced “The Things They Carried” by Tim O’Brien and related it to the things we carry as men.  The things we hang onto that we need to lay at God’s feet.  Matthew 11:28-30
MOLESKIN:

ANNOUNCEMENTS:

Little Captain

THE SCENE:  Pretty morning.  Around 39 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 4ct ssh , 12 baby arm circles front and back, 10 dive bombers, 12 imperial walkers and 2 laps
THA-THANG:
4 Cones:

Flagpole at the pavilion

Bottom of Baby Everest

Heading up Dragons Tail

Bend heading towards the cloud

Perform 10 diamond Merkins at cone one, 10 4ct LBC at cone 2, 10 man makers at cone 3, and 10 4ct Hello Dolly’s at 4.  Rinse and repeat 4 times

Mosey to flagpole for session of 10 merkins, 10 4ct flutters, then 9 merkins 9 4ct flutters…all the way to 5 merkins and 5 4ct flutters.  Then we went back up 6 reps, 7 reps…up to 10

then to bleachers:

step ups on bleachers with 1 squat at every step on the way up and on the way down.  Then 5 jump squats at the bottom.  Rinse and repeat 5 times

MARY:
20 4 count hello dolly’s and 20 4ct freddy mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We tend to look at the big picture too much.  All God is asking us to do is today.  Do what he has asked us to do today in the moment.  When we are faithful and do that, we string them together and we end up where he desires.  Lamentations 3:22-23
MOLESKIN:

ANNOUNCEMENTS: