F3 Knoxville

Tag: School Zone

What are Double Shots of Jacks?

THE SCENE: Fantastic.  Got to see some stars – but not stargazers
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
SSH IC, Cherry Pickers IC, Tie Fighters IC, Grady Corns IC

Mosey to the boat ramp
THA-THANG:
Set 1 AMRAP (10 Count Each, 10 minutes time):
– Smurf Jacks
– CDDs
– Squat Thrusts
– Flutter Kicks (4 count)
– Burpees

Mosey to Stonehenge

Set 2 AMRAP (10 Count Each, 10 minutes time):
– Mountain Climbers (2=1)
– I’d rather do blockees (Double Shots of Jack)
– Bobby (Only a face a mother could love) Hurleys
– Big Boy Sit Ups (not British Broadcasting Corporation)

Mosey to Tennis Court

Set 3 AMRAP (10 Count Each, 8 minutes time):
– Bear Crawl Sideline to Sideline
– Wide-armed (Not 1 armed) Merkins
– Reverse Lunges (2=1)
– LBCs

2 Minutes of Suicide Ladders
– Shoulder Taps at each return to side line (5, 10, 15, 20, 15, 10, 5)

MARY:
Ring of Fire to 5 merkins
COUNT-OFF & NAME-O-RAMA
12 PAX! No FNGs Not sure why but the site is changing Lilo to Usage?
CIRCLE OF TRUST/BOM:
Be consistent with everything you do.
MOLESKIN:
Ribbed’s wife in healing and wisdom
ANNOUNCEMENTS:
See Slack, so many things, it’s awesome.

Friday-Ish

THE SCENE: Could only be better if there were fewer clouds.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We mosey’d to the flagpole by the water
THA-THANG:
Tabata-ish (20 seconds hard work, 10 seconds rest between rounds, 30 seconds rest between sets)

Totally awesome burpees

A bunch of merkins

Bountiful SSHs

A lot of jump squats

Took to the benches for some dips

Agility work with some Bonnie Blairs

Incredibly we were on our 6s for some LBCs

Switched it up to some dead bugs

How do you do fire hydrants or supermans?

MARY:
We fellowshipped mosey’d, then mosey’d to the shovelflag to time
COUNT-OFF & NAME-O-RAMA
10 PAX no FNGs
CIRCLE OF TRUST/BOM:
Stay accountable to you, your family, friends, and community
MOLESKIN:
Ribbed’s wife, show grace to others
ANNOUNCEMENTS:
F3 picnic Sunday 9/11; Sept 11 memorial stair/hill climb at Lakeshore at 10am on Saturday 9/10

Highest of the Highs

THE SCENE: Pleasant morning, the moon was nice, but not discussed

F3 WELCOME & DISCLAIMER: Done quickly as the Q was running back from the car because he forgot his phone

WARM-O-RAMA:

Quick and easy warmup because AOQ decided that F3 workouts don’t need stretching/warmups… the QIC disagrees, so we met in the middle… 

SSH IC x20 | Cherry Pickers IC x5 | LBAC each way IC x10 

THA-THANG:

Mosey to Tennis Courts and partner up. Cumulative Dora with one partner doing exercises, while the other does TC suicides with just the end lines 

2 Rounds of: 

  • 50 Merkins 
  • 100 BBS 
  • 150 Squats 

2 Rounds of:

  • 50 Shoulder Taps 
  • 100 Tow Taps 
  • 150 Mountain Climbers 

Mosey to Rock Pile: 

3 Rounds of: 

  • 21s of Curls (7 from bottom to halfway, 7 halfway to top, 7 full curls) → At Rockpile
  • 10 Box Jumps → at Stonehenge 
  • 5 pull-ups → at Bathhouse 

2 Rounds of: 

  • 7 OHPress, 7 Tris, 7 Row → at Rockpile
  • Run up Bathhouse Ramp 
  • 10 Imperial Squat Walkers → at Bathhouse 

MARY:

Fellowship Mosey ™ back to AO (Equalizer Hack, a good Fellowship Mosey ™ that starts at 6:12 at the Bathhouse will finish at the AO at 6:15) 

COUNT-OFF & NAME-O-RAMA

14 HIMs; 0 FNGs 

CIRCLE OF TRUST/BOM:

Pay attention to when you are at your best. Don’t focus on times when you are down. Enjoy the highs and try to replicate them. 

ANNOUNCEMENTS:

IPC 2022 will take place on Mondays at The Equalizer. Blindside will Q all of the weeks and have modified workouts ready for those not wanting or willing to participate. If we need to start IPC workouts early, it will be announced on Slack Sunday night!

No Tanks at the Gun Show

THE SCENE: Warm & dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Grady Corns, Windmills
THA-THANG:
Various good-looking PAX took turns delivering a well-rounded, impromptu beatdown.

  • Pull-ups and merkins at the bathhouse
  • Jack Webbs and merkins at the splash pad
  • 7 of diamonds from the flag circle included such treats as CDD, BBS, Diamond Merks, VUps, Squats, More Squats, Squat Jumps, and some running
  • 21s, Rows, Overhead Presses at the rockpile
  • Fellowship Mosey™️

MARY:
Ring of fire, and some other stuff

COUNT-OFF & NAME-O-RAMA
13, including FNGs Animal House & Snow Bird
CIRCLE OF TRUST/BOM:
Headgear shared about God’s provision.

It’s a (Random) Celebration

THE SCENE: Muggy, but great stargazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Grady Corns, SSH, Windmills All IC
THA-THANG:

  • Mosey to flagpole, avoid the skunk
  • 70 Squats (5 rounds of 14)
  • Mosey to Stonehenge
  • 70 Merkins (5 rounds of 14)
  • Mosey to Big Basketball Court
  • 70 LBCs (5 rounds of 14)
  • Mosey to Tennis Courts
  • 5 bear crawls from 1 tennis court sideline to the other
  • Mosey to rock pile
  • 4 rounds of:
    • 12 bicep curls, 12, overhead press, 12 rows
  • Mosey to shovelflag
  • V-Ups
  • 10 burpees

MARY:
Stretching
COUNT-OFF & NAME-O-RAMA
9 HIMs, no FNGs
CIRCLE OF TRUST/BOM:
“So whether you eat or drink or whatever you do, do it all for the glory of God. Do not cause anyone to stumble, whether Jews, Greeks or the church of God– even as I try to please everyone in every way. For I am not seeking my own good but the good of many, so that they may be saved.” 1st Corinthians 10:31

MOLESKIN:

ANNOUNCEMENTS:
August 6th 7am workday at Cerebral Palsy Center