F3 Knoxville

Tag: Toto

Fiddy Two

THE SCENE: Its cold now

WARM-O-RAMA:
My usual

SSH

Cherry Pickers

Merkins

Tempo Squat

IC^^^

OYO for last thing

THA-THANG:
Insert information about the workout.

  • Mosey towards low brick thingys
  • Quick flutter kick session IC x 52
  • 7s on the wall (Step ups and Man Makers)
  • Mosey to Sophomore(?) Hill
  • Doras 200 merks + 150 5 inch LBCs
  • The rest was suicides and sprints… of course some superman swimming was in there

MARY:
Waxjob did the classic row boat while I grabbed my phone
COUNT-OFF & NAME-O-RAMA
13
CIRCLE OF TRUST/BOM:

I was recently accepted into medical school. I have mixed feelings about it. On one hand it is a wonderful opportunity that I have worked very hard to attain, but also a whole slew of new doors and responsibilities await me. It is ironic that I have a certain place to go, yet I feel more uncertain now that I am accepted. With all that being said, it is time for me to go out into the world. There are times in life where opportunities arise and you must take the decisive step to take advantage of the opportunity. That means putting some of the uncertainty on hold and accepting it. It is a sort of leap of faith I suppose.

I know we all have done this after all. We all came out to our first F3 workout not knowing what to expect. Look at us now. 🙂
MOLESKIN:
Toto mentioned during the COT that now is the time to reach out to our brothers. The holiday season can be the best of times and also the worst. Take the initiative and reach out!!!
ANNOUNCEMENTS:
3rd F comin up

Rockin’ Dora and Cardiac Attack

THE SCENE: Mostly cloudy, 73 degrees, 90% humidityTo
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
(25) 4 ct. SSH; Baby arm circles forward; backers; (10) 4ct. plank jacks; lunge stretch

THA-THANG:

  • Mosey to base of Everest
  • (1) sprint up Everest to rock pile
  • Selected rock and partner for Rockin’ Doras
  • Partner 1: Run west along road, with rock, to first tree and back
  • Partner 2: Curls (up to 200); Squats with rock (up to 200); BBS or flutter kicks (4 ct.), rock optional (200)
  • Mosey cross country to base of Cardiac Hill
  • (5) 4 ct. American Hammers; Bernie Sanders to first bend; (5) 4 ct. Hello Dollies; bear crawl to next bend; (5) squat jumps; sprint to benches; (5) tricep dips;
  • Rinse and repeat, add (5) to each exercise

MARY:
Ab work, 2 rounds ending with 4 ct. flutter kicks.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
II Timothy 1:7 – This is my Father’s favorite verse, and I had not really connected with it. I never felt that I approached life with timidity or fear. I termed it as humility. But, there is a fine line between timidity and humility.  To my shame, I have been doing F3 for a year and a half, and this is my VQ.  To be a real HIM, we need to approach life boldly. We need to lead when we are called to lead and not be timid. We also need to remember that God gives us power, but also love and self discipline.

Dealer’s Pain

THE SCENE:

Cool, crisp fall morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop x20 IC

Baby arm circles (forward and backwards) x10 IC

THA-THANG:
Mosey to soccer field on Watt Rd

Circle up at center of field for the Deck Of Cards

  • ♥️ 8-count body builders IC
  • ♦️ 4-count flutter kicks IC
  • ♣️ Merkins IC
  • ♠️ Squats IC
  • Aces – 10
  • Face Cards – 10
  • Number Cards – value
  • Joker – 50yd wind sprints

Mosey to goal line

100 yard wind sprints – 25%, 50%, 75%, 100% x2

Lunge to midfield

Mosey to baseline

Mosey to AI

MARY:
Dealer’s choice

Freddie Mercury x20 IC

Bridge

Starfish crunches x10

Side crunches x10 each side

COUNT-OFF & NAME-O-RAMA
10 PAX and 1 FNG – Plink – Joseph Gimness
CIRCLE OF TRUST/BOM:
Ephesians 2:1-10
MOLESKIN:
Let “But God” sit with you today

Bear Country

THE SCENE: The Juco Inner Sanctum
F3 WELCOME & DISCLAIMER 

We may look and act professional but rest assured we are not!

WARM-O-RAMA:
Mosey to CMU pile doing side staddles (both sides), Kereoke (both sides), bear crawl both directions, crab walk both directions,  bernie.  Each HIM carries CMU to inner sanctum starting gate.

BEAR COUNTRY:

Loop around the JUCO inner sanctum (around air vents) doing 25 yards of each of the following clockwise.

  • Bear Crawl
  • Sprint
  • Crab Walk (forward)
  • Bear Crawl
  • Kerokee (face inside)
  • Bear Crawl
  • Side Straddle (face inside)
  • Bernie
  • Bear Crawl
  • Sprint

For each loop completed move A block (any block) forward one spot.  Team is done when all blocks have reached 3. (thus Jack-rabbits can progress more than 3 laps until team is done).  When team has progressed all blocks 3 spaces then go counter clockwise around loop doing same exercises backwards. Back wards Bear crawl, backwards crab walk, Bernie turns into sprint.  Side straddles and Kerokee still face inside.  As before progress the blocks but now decrement them spaces.  Team is done when all blocks are back to beginning.

MARY:

20 bicycles

15 Hello Dolly’s

15 Scissor kicks

5 v-ups

COUNT-OFF & NAME-O-RAMA

Welcome “Bagger” FNG (Brock)!!

COT –

There is no one who can push you but you and God.  “Strive to enter through the narrow door; for many, I tell you, will seek to enter and will not be able.”
‭‭Luke‬ ‭13:24‬ ‭NASB‬‬

Burpeelicious Workout

THE SCENE: JUCO was pleasant this morning:  no rain and comfortable temperature with low humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 plank-jacks, 15 SSH, 15 Imperial Walker, 10 Windmill, and 15 Moroccan Night Club
THA-THANG:

Mosey towards the Sophomore stopping halfway for 5 8-count body builders.  Continue mosey. Start with 5 reps of the following exercises (one at each corner) and increase by 5 the next two sets (i.e. 5, 10, 15 reps).  Burpees and breaking down the burpee.

  • burpees and Bernie Sanders up the hill
  • squats and run to next corner
  • merkins and run down to the next corner
  • thrusters and run back to start
  • repeat

Mosey to coupon pile and complete 15 squat, curl, press, and tricep extensions in one motion.

Mosey over to hand rails near the middle of campus.  Complete 15 supine pull-ups and 5 burpees at each corner of the parking lot, running from one corner to the next (4 corners, thanks for asking Toto, 2 rounds total).  Collect the 6 and do 5 more burpees.  Mosey towards the flag.

Stop at the corner of the parking and complete 10 tempo merkins in cadence.  Bear crawl to next corner and sprint to the flag.

Circle up and begin a merkin “wave”.  1st PAX does 1 merkin, then the PAX to his right completes 1 merkin.  Repeat until all have complete 1.  All PAX are holding plank the whole time while they are not doing their merkins.  Increase reps by 1 until time is called.  Thanks to Fast-n-Easy for stepping it up on round 4 and encouraging all the PAX to complete the final round with hand-clap merkins.

COUNT-OFF & NAME-O-RAMA
10 PAX today
CIRCLE OF TRUST/BOM:
Not prepared for the Word this morning, I decided quickly to turn in The Word to James 1.  This one of my favorite passages. I read the first 8 or so verses.  Trials will come, but you will make it through them and be better in the end if you look to God for wisdom.  Ask God for wisdom, and he will give it if you ask without doubting but with faith.

ANNOUNCEMENTS:
Prayers for all those recovering from the Go Ruck event this past weekend.