F3 Knoxville

Tag: Steam

Big Ball rock stars

THE SCENE: 48* and clear, perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side straddle hops x20 IC
  • Tempo squats x10 IC
  • Merkins on 4 count, x20 IC
  • Imperial squat walkers, x10 IC

THA-THANG:
Begin mosey away from AO, pass bottom of Big Ball and pause just before Cumberland Avenue to wait on 6.  PAX perform 20 merkins and 20 squats OYO. Continue Mosey to Church Street parking lot right next to Henley Street Bridge.  PAX pick up pet rocks for rock circuit.  PAX who start with Colt 45s bump the group ahead of them to next exercise, 4 corners of lot with exercises:

  • Colt 45s – 15 rock curls from bottom to halfway point of ROM, 15 rock curls from halfway point to top of ROM, 15 rock curls full bottom to top
  • Big boy sit ups with rock pressed in the air.  Exercise until bumped by group behind
  • Squats with rock pressed above head.  Exercise until bumped by group behind
  • ABCs – Write the letters of the alphabet with the rock.  Exercise until bumped by group behind

Rotate through all exercises twice.  Replace pet rock and recover.  Mosey across Henley Street to hill at Walnut Street, and meet at bottom of hill.  Perform Lt. Dan’s all the way up hill (1 squat, 4 lunges, 2 squats, 8 lunges, etc maintaining 1:4 ratio until you reach the top).  Recover.

Mosey back towards AO, stopping at the Big Ball for Contra Burpees (increasing number of merkins in the burpee by each repetition until you reach 10 merks in the burp).  Recover. Mosey back to AO SP.

MARY:
Box cutters x15 IC
COUNT-OFF & NAME-O-RAMA
17 PAX, 0 FNGs.  Hang Tight, Steam, Blazer, Jenner, Savannah, Manwich, Cowbell, A-Rod, Frank, Passport, Outlaw, Uncle Rico, Quarantine, Eggo, Singlet, G6, Abort
CIRCLE OF TRUST/BOM:
Workouts with F3 have been a game changer in my life.  I’ve tried doing workouts and rucks that we’ve done on my own, and there is no push and the workouts have no effect.  The men that join each morning are why I’m here.
ANNOUNCEMENTS:
Trucking to the Pount Saturday, Big Ball AO begins Saturday workouts on Saturday as well

Whirlpool

THE SCENE: Low 40’s, a bit nippy, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers x 10
  • Tempo Squats x 10
  • Happy Jacks (5, 4 count SSH followed by 2 squat jumps) x 5 sets
  • Tempo Merkin x 10

THA-THANG:

  • Mosey to the amphitheater for whirlpool instructions.
  • Whirlpool (timed exercise ~20 min AMRAP).  5 stations around World’s Fair pond.  #1 Box jumps x 10 on amphitheater stage.  #2 Derkins  x 10 amphitheater steps.  #3 Lunge across bridge.  #4 Carolina dry docks x 10 base of convention center steps.  # 5 Pull-ups x 10 on the Big Ball!  Mosey from station to station as many laps as possible until time called.  Big boy sit ups until last group arrives.
  • Recover to crosswalk under the bridge
  • Triple Nickel.  Run from crosswalk uphill to intersection of Clinch and World’s Fair Park drive.  5 merkins at the top, then run back down.  5 merkins at the bottom.  Rinse and repeat x 5
  • Return to AO for Mary

MARY:

  • 4 count Sweat Angels x 20
  • 4 count American Hammers x 15
  • Cash out with some ATMs

COUNT-OFF & NAME-O-RAMA

16 PAX strong.  No FNG’s, but second timer George Locken  forgot his previously  given F3 name.  It was agreed to rename him Mr. Magoo.

CIRCLE OF TRUST/BOM:

  • Philippians 4:4 Rejoice in the Lord always.  Again I will say rejoice.
  • What do you rejoice in?
  • It is not in our circumstances we find joy.  Circumstances will often not allow it.  Joy resides in the Lord.

HIM by Detention

THE SCENE: 55, clear with a hint of gloom. 26 PAX including 2 FNGs that did awesome despite all the burpees
F3 WELCOME & DISCLAIMER

done while jogging in place
WARM-O-RAMA:
Pax line up on sideline: Jog across and back, plus 20 merkins, 20 LBC, 20 squats all IC and 10 burpees OYO . RInse and repeat 2 more times
THA-THANG:

High Knee skip to the PAVALON, that’s right Lazy Boy, the PAVALON!

  • P1 does bench pull ups while P2 does 10 burpees, switch x4 sets
  • Duck Walk from Pavalon to the cloud for 7’s Body builders and BBS
  • Mosey to the new paved trail. New part of RT 66. 1st light post-1 burpee, 2nd light post-2 burps, all the way up to 8 burps. You get the picture
  • Mosey back to the AO for BOMBS. Time ran out for the squats but with all that we did, we got some good hump day work in!

MARY:
no may needed as we worked in abs along the way
COUNT-OFF & NAME-O-RAMA
Insert PAX Count & FNG Name
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
HIM…..HIgh Impact Man but as detention said so well on one of his Qs. HIM also stands for:

H= Humble. Be humble and don’t put your self first. I= Invest, invest in others that surround you. As we invest in our selves during the workout, hopefully it will give us the ability to invest in others. M= Mentally Tough. You have to be Mentally tough and be strong to be humble and invest in others. This is always on my mind ever since Detention talked about being a HIM one morning. Its something I take we me everyday and try to apply in all that I do.

THANK YOU DETENTION!! You are a HIM
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tammy Wynette at the Ball

THE SCENE: 64 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills 10x in cadence
  • Tempo squat 10x in cadence
  • Side straddle hops 25x in cadence
  • Tempo merkin 10x in cadence

THA-THANG:
PAX move as a group to 11th Street parking garage, stopping for Al Gore at crosswalk. Once in the garage, PAX partner up for Tammy Wynette.

One PAX performs 10 merkins, while the partner stands by his man and does 10 squats. Then partners swap and perform the opposite exercise. PAX then run to the next level and repeat until they reach the top of the garage and 100 of each exercise.

Recover and 10 count. Descend parking garage using same partner and same concept, this time stopping on only one end of the garage for exercises not both. 10 count of Big boys and 10 count Smurf jacks.

Recover and 10 count, mosey back to worlds fair park. PAX start on southern end of lawn facing four cones in a line. PAX go to each cone performing increasing number of exercises, mosey back and start next set.

Set 1 – lunge to cones, perform burpees 3/6/9/12 reps

Set 2 – bear crawl to cones, perform superman swims 5/10/15/20 reps

Set 3 – crab walk between cones, perform merkins 5/10/15/20

Recover to fountains

MARY:
4 count flutter kicks, 20x in cadence
COUNT-OFF & NAME-O-RAMA
26 PAX including 5 FNGs.  Hang Tight, Neutron, Noah, Jenner, Target, Madoff, Blazer, G6, Singlet, Gogurt, Steam, Pfeiffer, Jalen, Putt-Putt, Bessie, Snookie, Preacher, Quarantine, Commando, Savannah, Manwich, Red Writer, Careless, Sheldon, Anchorman, Abort
CIRCLE OF TRUST/BOM:
“Our deepest fear is not that we are inadequate.  Our deepest fear is that we are powerful beyond measure.”

Deligiannis Memorial Work Out

The Scene – 70’s

F3 Welcome and Disclaimer

Warm-O-Rama

Cherry Pickers x 10 (IC)

SSH x 20 (IC)

Tha Thang

Mosey around park to concrete steps behind softball field

Step Ups x 20 (10 each leg)

Dips x 20

Repeat 3x while we wait on Moses and Steam to join from their ruck

 

Mosey to upper soccer field

4 corners plus 2 “corners” at mid filed = 6 stations around the soccer field perimeter.

  1. 10 Burpees, jog to midfield
  2. 20 squats, sprint to corner
  3. 20 BBS, lunge to corner
  4. 20 merkins, jog to midfield
  5. 20 4 count MTN Climbers, sprint to corner
  6. 20 4 count flutter kicks, bear crawl to corner

Repeat 4 x

Mosey long way back to AO

Mary

Ring of Fire 10 merkins

Side Crunches x 15 by Waxjob

American Hammers x 20

Count off and Name – O – Rama

Bom

Let God guide your day to day lives instead of being stubborn and insisting on handling things ourselves.