F3 Knoxville

Tag: Toto

Just Keep Moving…

THE SCENE
64 and Clear

Welcome & Disclaimer

THE THANG
COP

  • SSH x 21 (In silent cadence in memory of Speedbump, his soccer number was 21)
  • Imperial Walkers x17 (IC)
  • Merkins x17 (IC)
  • Toy Soldiers x20 (IC)
  • Arm Circles Forward x17 (IC)
  • Arm Circles Backward x17 (IC)

Mosey to parking lot on other side of playground. Partner up in teams of 3

Full Body Sprints
2 men at Cone 1 and 1 man at Cone 2. One man at Cone 1 runs to Cone 2 while other two men do exercises at the cone. Then man at Cone 2 runs to Cone 1 while other men do exercises. First man now runs to Cone 2. Rinse and repeat for 8 minutes.

Upper
Cone 1 = Diamond Merkins / Carolina Dry Docks
Cone 2 = Wide Merkins / Dive Bombers

Mosey to street area between parking lots

Abs
Cone 1 = Big Boy Twists / Lance Armstrongs
Cone 2 = Flutter Kick / Hello Dollys

Mosey to the bottom of the hill near the parking lot

Lower
Cone 1 = Russian Dead Lifts / Lunges
Cone 2 = Narrow Squats / Reverse Lunges

Mosey to parking lot and circle up

Cash-Out
Partner up. Partner 1 does 10 burpees while Partner 2 holds plank. Switch.
Rinse and repeat 6x (Total burpees = 60).  Had to audible due to time.

COT
Number off and Name-O-Rama

BOM
Element of Authentic Manhood – Stewardship.
Matthew 25:14-30.  We are stewards of all we have, not owners.  Ownership implies that we are the center, stewardship reminds us that we have to give an account what we have been given.  Not just our resources and talents, but our relationships.

MOLESKIN
The PAX came ready to work and crushed it this morning.  Lot’s of good mummblechatter, great way to end the week and prep for the weekend!

I Hate Triangles!

THE SCENE
Lightning in the distance nice 65 degrees with a little rain to end on

F3 Intro and Disclaimer

THE THANG
COP
10 Burpees
Bermuda Triangle #1
First Cone: 10 merkins
Bear crawl between first and second cone
10 Carolina Dry Docks
Lunge between second and third cone
10 squats
Sprint between third and first cone

Rinse and repeat for 10 min

Mosey to covered area, dugout and next to playground area

Bermuda Triangle #2
10 pull ups in the dugout
Run from dugout to short walls near playground
10 step ups at the short walls
Run from playground to covered area
10 rows and repeat
Run to dugout

Rinse and repeat for 10 min
Back to Bermuda Triangle #1
Repeat for 8 min.

Back to Bermuda Triangle #2
epeat for 8 min.

Abs
American Thor x6 IC

COT
Number off & Name-O-Rama

BOM
Proverbs24:5-6 Seek Wise Counsel

Let’s Mosey

THE SCENE
62 and Clear

F3 Intro and Disclaimer

THE THANG
COP
Side Straddle hops – IC 20x
Big Arm Circles, low and back – IC 10x
…and reverse – IC 10x
Calf Raises on the curb – IC 30x
Merkins – 20x

Let’s Mosey
Partner up and run to the Outhouse
Dips – oyo 30x
Run to the Fork
Burpees – oyo 20x
Run to the Speedbump
Carolina Dry Docks – oyo 30x
Run up to the Gravel Parking
Full Squat Jumps – oyo 30x
Run to the Small Shelter
Dips – oyo 30x
Run to the End of the Road
Big Boy Sit-ups – oyo 30x
Run back to the top of the hill
Iso Squats – IC 30x
Run to the Marina Office
Merkins – oyo 20x
Run on the sidewalk. For each dock ramp encountered, mosey forward down and backwards up to end mosey at Little Everest.
Sprint up Little Everest and partway across upper lot, plank it out, mosey back down – 3x
Mosey back to AO, finish mosey with a sprint from speed bumps to the tennis courts.

Total Mosey: 2.5 miles, 280 vertical feet or ~19 stories, 6,000 steps and 1100 calories.

ABS
Hello Dolly’s – IC 20x
Flutter Kicks – IC 30x
COP
Pledge of Allegiance
Number Off and Name-O-Rama

BOM
Be intentional to show unselfishness, kindness, and good will.  A challenge was made for each HIM to do three intentional acts of kindness today.  Go out of your way to spread God’s blessings.
MOLESKIN
The Dog Pound delivered some new views this morning as we explored some unchartered roadway and sidewalks.  Average turnout allowed for some good mumble-chatter.  The PAX left it all out there today.  …time to get some breakfast and recharge.

Plunger’s Revenge…

THE SCENE
43 and Clear

Welcome and Disclaimer

THE THANG
COP
Side-straddle Hop x20 (IC)
Imperial Walkers x15 (IC)
Rockettes x 10 (IC)
Blast-off Merkin x15 (IC)
Baby Arm Circles Forward x10 (IC)
Baby Arm Circles Backward x 10 (IC)

Line up on the curb on one end of the parking lot

Parking Lot Runs
Jump Squats x25
Dragon Walk across parking lot

Dry Docks x25
Mario Lunges across parking lot

Merkins x25
Backwards Bear Crawl across parking lot

Mountain Climbers x25 (4-count)
Duck Walk across parking lot

Mosey to bottom of Everest

Mt. Burpee
10 Burpees
Run up and down Everest
9 Burpees
Run up and down Everest
8 Burpees
Run up and down Everest
continue until Q calls time

Mosey back to AO

Abs
Sit ups x30 (IC)
BOM
“You can’t worship God as a means to anything. That is, the affections of the heart for God are an end in themselves.” -John Piper
MOLESKIN
21 PAX got up to “punch Friday in the face.” The workout proved to be pretty difficult, but the PAX worked well to encourage each other throughout the morning. Not much mumblechatter on Everest, but I assume that’s because no one could breath (including myself). Lots of sitting at the end of abs indicates a solid beatdown.

Arm Burner

THE SCENE
47 and clear

Welcome and Disclaimer

THE THANG

COP
Side Straddle Hops x 20 IC
Big arm circles x 10 IC (forward and backwards)
Burpees x 5
Imperial Walkers x 20 IC
Mosey up the road to the pavilion

Upper Body – 4 rounds
ATM’s
Alternating shoulder taps x 10 IC
Tempo melons x 10 IC
Merkins x 10 IC
Dips x 20 IC
Abyss Merkins
One half on one bench, other half on other bench
Elevated feet dips x 20 IC

Mosey to boat parking

Ascending curb crawl
Start at 1 and finish at 13
Planks when complete

Mosey to rock pile

Bicep curls, shoulder press, tricep curls
Start at 1 each, progress to 7 and back down

Mosey back to parking lot

Abs
Ab cycle:
Flutter kicks x 10 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 ICe
Hold feet 6 inches off ground
Reverse crunches x 15 IC
Hold feet 6 inches off ground

COT
Count off and Name-o-Rama

BOM

Pledge of Allegiance

“For I do not understand my own actions. For I do not do what I want, but I do the very thing I hate.”
‭‭Romans‬ ‭7:15‬ ‭ESV‬‬

Daily reflection – reflect on the day’s events so you can identify areas in your life that need aligning

Prayer requests