F3 Knoxville

Tag: Snitch

The CMU Tour

THE SCENE: 68 degrees at circle up Humidity at 91%…perfect for a CMU Tuesday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with 25 SSH on 4 count, Cherry Pickers x8, A little this and that, Thai fighters x10 each leg
THA-THANG:
Grab CMU’S and put them down to mosey the loop up baby hill and down dragon tail.

Objective: Mosey with CMU’s and stop at 5 stations along loop.  1) Curls 2) Row 3) Squats 4) Overhead Press 5) 4ct Flutters

Did loop 4xs then back to AO, put up CMU’S

MARY:
Bit of time left so hit burpee ladder add one burpee at each parking spot total of 50 burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Challenge was to make public declarations of some sort and to thank, encourage, and make those who have helped you along your journey aware of such.  Most importantly, a declaration of faith.  If not in spoken word then in act.

We are not done yet

THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The typical stuff
THA-THANG:

Mosey around the 1/4 mile track stopping for 10 pull-ups at playground, 20 4-count LBCs at gazebo and Suicides on 8 parking lines doing Bernie Sanders back to first line each time. Add one rep at each line. Lap 1) Merkins, 2) diamond Merkins, 3) wide merkins, 4) eagle merkins

I thought time was up but watch was wrong…….so……

extra lap stopping for 50 4-count shoulder taps, some ab exercise I forgot, another ab exercise I forgot, 10 Batman burpees, some V ups toe touches and combo of both

COUNT-OFF & NAME-O-RAMA
7 pax plus one future surgeon that ran early but had to leave for Memphis
CIRCLE OF TRUST/BOM:
Opportunity in our lives to spread the good news and be a light unto others. I talked about the opportunity kids have to reach their student classmates. Opportunities to share are in places that we overlook on a daily basis. Seek them and be a light.
MOLESKIN:
Great to see Proton back in the mix. Added Shooter as he was there early for a run and had to leave to go be a doctor
ANNOUNCEMENTS:
Convergence at big ball.

Throwback Thursday Beatdown

THE SCENE:
 60 degrees and clear. A perfect morning for a workout

F3 WELCOME & DISCLAIMER

Welcomed everyone. No FNG’s everyone knew what to expect.

WARM-O-RAMA:

Butt-Kickers to middle of parking lot, Bernie Sanders back to tennis court.
Side shuffle to middle of parking lot then side shuffle back.
Quick simple and to the point

THA-THANG:

First section
Mosey to the roller hockey court.
The workout is a round of 11’s.
Start with 1 Burpee then run across court and do 10 merkins.
Run back across the court and do 2 Burpees then back across and do 9 merkins.
Repeat this until you get to 10 burpees and 1 merkin.

Second section
Mosey to the track.
Do 3 Laps around the track
Lap 1 stop at each cone and do 10 reps of each exercise
Lap 2 stop at each cone and do 20 reps of each exercise
Lap 3 Jog around to complete the 1 mile of running

There were 4 cones spread out along the track.
1st cone was Merkins
2nd cone was Big Boy Sit-ups
3rd cone was Plank Jacks (4 count)
4th cone was Iron Mikes

Third Section of the workout
Mosey back to the hockey court.
The workout is a round of 11’s.
Start with 1 Air Squat then run across court and do 10 lunges (1 per leg counts as one rep) 
Run back across court and do  2 Air Squats then run across court and do 9 lunges (1 per leg counts as one rep)
Repeat this until you get to 10 Air Squats and 1 lunge

Last section of the workout
Mosey back to the AO
Cash out ring of fire
Everyone holds a plank. Each person starts with 1 Merkin then the Pax to their right does one Merkin.
Each time around the circle the number of Merkins increases by 1. We went 6 rounds.

MARY:

Nothing I can think of at the moment.


COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Everyone has life happen and it is not always easy or what we expected. Don’t feel ashamed to rely on your brothers to help out. Life is much more enjoyable when you do it with other people. We were not created to go at it alone.

MOLESKIN:
Thanks for coming out Cyclops, from The Fort

ANNOUNCEMENTS:

Convergence on August 10th. Great way to fellowship all the other AO’s.

Interior Obliques Anyone?

THE SCENE: Nice and warm… Rain amount varied from zero to “all of the rain.”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chair x15 IC
Let’s go ahead and get the Wettening out of the way:
20x BBS OYO
20x Superman Swims IC
15x Cobra Merkins (each side) IC
Donkey Kissers x15 IC
Cossack Squats x16 IC

THA-THANG:
Lemur Hop from AO to CMU pile (hands forward on the ground, hop feet up between hands, lift hands and rise to Al Gore position and hop forward w/knees bent)
Overhead Carry back to AO
Plyo Box Merkins x15 OYO
CMU Kettlebell Swings x25 OYO
CMU overhead pass: Circle up close, place CMU outside right foot. With left hand, reach across body and lift CMU. Press overhead, then set down outside left foot (next PAX’s right foot). R&R. Don’t hit anyone with CMU. Switch directions and arms after apx. 10 reps.

Head over to the curb:
40 Calf Raises OYO with CMU
Bear Crawl dragging CMU across parking lot
40 Calf Raises OYO with CMU
4×1 Lunge w/ CMU twist, blockees back across parking lot
40 Calf Raises OYO with CMU
Crawl Bear (/swim… raining pretty hard) dragging CMU
40 Calf Raises OYO with CMU

Back to AO:
25x Lawn Mower (each arm)
10x Upright Row
20x Bent Over Row
20x CMU BBS
10x 4-ct CMU American Hammers

MARY:
Just enough time for some Row Your Boat – Pretty appropriate given the conditions.
COUNT-OFF & NAME-O-RAMA
5 thoroughly moistened PAX
CIRCLE OF TRUST/BOM:
Psalm 150:
1 Praise the Lord!
Praise God in his sanctuary;
praise him in his mighty heavens![a]
2 Praise him for his mighty deeds;
praise him according to his excellent greatness!

3 Praise him with trumpet sound;
praise him with lute and harp!
4 Praise him with tambourine and dance;
praise him with strings and pipe!
5 Praise him with sounding cymbals;
praise him with loud clashing CMUs!
6 Let everything that has breath praise the Lord!
Praise the Lord!

OK, so I changed that last word a bit… We should praise God whatever we are doing, wherever we are, with all that we have!

MOLESKIN:
I don’t know which exercise did this, but I need more of it: Something made the muscles over my kidneys sore. I had to look ’em up… I think they’re the “internal obliques”
ANNOUNCEMENTS:
3rd F event next month, with convergence at Big Ball preceeding!

Merkin Circuit

  • THE SCENE: Wet
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    SSH, cherry pickers and examples of merkins below
    THA-THANG:
    Mosey by Indian run past the boat to lot. Looping course of merkins and LBCs. Do merkin type and qty and 10 4-count LBCs at each cone.
  • Reg merkins x10
  • Cobra merkins x5 each side
  • Wide merkins x10

run up hill to the Rock and back

  • Diamond Merkins x5
  • eagle merkins x5
  • BBS rolling merkins x5
  • dry docks x10
  • superman Merkins x5 each arm
  • T merkins x5 each arm

throw in a faster mosey lap around without the exercises, and a speed round doing only one rep and running to next

mosey back stopping for burpees at each light pole.

MARY:
Dealers choice, Box cutters, hello Dolly’s and another hello dolly thing with legs in the air, more merkins
COUNT-OFF & NAME-O-RAMA
10 pax with one FNG Tadpole.
CIRCLE OF TRUST/BOM:
God has this, ask him.

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
‭‭Philippians‬ ‭4:6-7‬ ‭NIV‬‬
MOLESKIN:
Great effort today, some serious sweat angels were out today. Coffeteria was good to connect afterwards. Great to see my man Booger out this morning!!!
ANNOUNCEMENTS:
Trucking to the pound, F3 dad’s camp