F3 Knoxville

Tag: Soot

Vanilla Magic Mic Co Q

AO: bigball
Q: Magic Mic (Jarrett Woodall) , vanilla
PAX: Butterfly (Duncan Johnson), Duggar, Wedding Singer, Z-Pack, Soot, Trip
FNGs: None
COUNT: 8

WARMUP:

THE THANG:
Burpee timer every minute
At fountains: 3 rounds of 5 shoulder tap Derkins, bear Crawl, 10 BBS, crawl bear, 15 Box Jumps
At Big Ball: 3 rounds of 5 toe tap merkins, 10 LBC, 15 squat jumps and stairs
Crawl Bear up ramp behind amphitheatre with 3 merkins at every light
At amphitheatre: 12 min AMRAP of 15x incline merkins, shoulder taps, CDD, dips, and Superman’s with stairs and 10 rows between each exercise
Then 12 min AMRAP of Freddy Mercury, LBC, Pickle Pounders, Leg Raises, and Am Hams with walking lunges between each exercise

MARY:

ANNOUNCEMENTS:

COT:
Where we give our time is where our hearts are and reflect who we worship

Return of Bubba and the Scooter Q

AO: bigball
Q: FixerUpper , Magic Mic (Jarrett Woodall), Wedding Singer
PAX: Soot, John Deere, Cecil the Scooter
FNGs: 1 Cecil the Scooter
COUNT: 5
WARMUP: SSH, tempo merkins, tempo squats, hamstring stretch, Michael Phelps

THE THANG: mosey to parking lot on Cumberland Ave near 11th St. where wedding singer, bubba, and Cecil are waiting.

Wedding Singer leads from his scooter
Tabata timer 42 seconds of exercise 8 seconds rest
1 leg merkins
Dips
Big boi sit-ups with CMU
Heels to heaven
Leg raises
CMU Overhead press
CMU curls
CMU tricep extension

Progression exercises
One round with CMU
One round with medicine ball
10 blockees
20 thrusters
30 squirrels

Magic Mic leads
11s merkins and big boi sit-ups

FixerUpper leads
Medicine ball bocce
2 teams, do a burpee and toss medicine ball. Closest toss to the cone wins
Losing team has to do an exercise of the winner’s choice

MARY: no
ANNOUNCEMENTS: GTE training 12/2 at asylum
COT: good to see wedding singer (and Bubba) back at F3 post foot surgery.
Word posted in channel already.

SPC James Ames Workout

THE SCENE: Perfect weather for a beatdown. Not too cool, not too warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, Lil’ Baby Arm Circle, ‘Round Towns, ‘Round the Worlds, Temp Merkins, Tempo Squats
THA-THANG:
Mosey over to Amphitheater for some fun.
10s- Derkins and Rows

Mosey to the bridge for 7s- Burpees and Lunges

Bear Crawls across the bridge and Slowsey over to the Big Ball to knock out 17 Big Ball Pull-ups.

Hit some Route 66 Merkins back to the Fountains.

MARY:
6 Minutes of Mary at the East Tennessee Veterans Memorial in honor of fallen East Tennessee service members

COUNT-OFF & NAME-O-RAMA
17!
Swanson, Huffy, Cyclops (FNG), Typo (FNG), Cry Baby, G-6, Mickey, Kermit, Stacks, Jumbo, Magic Mic, Singlet, Grapefruit, Postman, Wedding Singer, Soot
CIRCLE OF TRUST/BOM:
Proverbs 18:14; 2 Corinthians 4:7-10

MOLESKIN:
Veteran’s are twice as likely to end their own lives compared to their civilian counterparts. Roughly 17 veterans take their life every day. As HIMs, we are called to reach out to those who are suffering. As Christians, we have a hope that surpasses all understanding.
If you are a veteran struggling with how to cope, reach out to a trusted HIM and seek help immediately https://www.veteranscrisisline.net/

Big Ballers Leg Blasters

THE SCENE: Cool and gloomy. Perfect for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, ‘Round Towns, ‘Round-the-Worlds, Temp Merkins, Tempo Squats, Cherry Pickers, Don Quixotes
THA-THANG:
Insert information about the workout.

  • DORAS
    • 100 Merkins
    • 200 Squats
    • 300 Flutter Kicks
  • 7s
    • Dippy Birds
    • Star Jacks
  • Ring-of-Fire Squats to 7

MARY:
Shaking out the lactic build up in our legs.
COUNT-OFF & NAME-O-RAMA
Soot, Vanilla, Fixer-Upper, Walrus, Stout (downrange from F3 Davidson)
CIRCLE OF TRUST/BOM:
We need to exercise our skills, wisdom, and leadership. Get out and grow!
MOLESKIN:
Pray for PAX and families who have recently experienced the loss of loved ones.

Friday Night Lights – North Hills Edition

F3 Q: 4.7.23

  • North Hills Open House Week
  • 6pm – 6:30pm
  • Pre-Ruck at 5:30pm

[ The Scene ]

  • Rainy
  • 50s

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this fine evening
  • A few things before we begin:
    • I’m not a professional
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
  • FNGs? — 0 

[ Warm o Rama ]

  • SSH: 10×4
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Baby Arm Circles: 10×4 (F+B)
  • Merkin: 10×4

[ The Thang ]

(1) 7s

  • Mountain Climbers + Carolina Dry Docks

(2) 4 Corners Part I

Set up a rectangular perimeter with the 4 cones as the corners. 

  • Each corner: 25 reps (1 count)
    • Squats, Merkins, Imperial Walkers,

(3) 4 Corners Part II

  • Flip over the cone
  • 25 reps each (4 count)

[ Mary ]

ATMs (15×4 shoulder taps, 10×4 slow merkins, 10 fast merkins OYO)

[ COT ]

  • # off – 9
  • Name o Rama
  • FNGs — 0
  • BOM

Leave no man behind, but leave no man where you found him.

In reading the story of Jesus’s last moments on the cross, you see this played out in real time. If Jesus can do this in his final moments, we can do this in our daily lives. 

“One of the criminals hanging beside him scoffed, “So you’re the Messiah, are you? Prove it by saving yourself—and us, too, while you’re at it!” But the other criminal protested, “Don’t you fear God even when you have been sentenced to die? We deserve to die for our crimes, but this man hasn’t done anything wrong.” Then he said, “Jesus, remember me when you come into your Kingdom.” And Jesus replied, “I assure you, today you will be with me in paradise.””

‭‭Luke‬ ‭23‬:‭39‬-‭43‬ ‭NLT‬‬

https://bible.com/bible/116/luk.23.40.NLT