F3 Knoxville

Tag: Trolley

Yee Haw

THE SCENE: Perfect, damp and slightly chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My usual thing player

 

SSH

T Merk

T Squat

Baby arm circles

Cherry Pickers

THA-THANG:

Mosey to Sophomore Hill

4 corners for 3 sets (40, 30, 20, 10 reps each set)

SETS 1,2,3: Merkins, Monkey Humpers, BBS

11s at the nearby parking lot

Burpees and Peter Parkers (Thanks Rocket!)

 

MARY:
Lil bit of flutter kicks and Imperial walkers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Marcus Aurelius

For not observing the state of another man’s soul, scarce was ever any man
known to be unhappy. tell whosoever they be that intend not, and guide not by reason and discretion the motions of their own souls, they must of necessity be unhappy.

MOLESKIN:
Good work guys, I was strugglin during the 11s!
ANNOUNCEMENTS:

Earn your burpees

THE SCENE: Humidity is here!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 SSH, 15 mountain climbers, 15 Moroccan Night Club, 15 Imperial Walker, and 10 Windmill all IC
THA-THANG:

Mosey to the Sophomore. Start with 10 reps of the first exercise at each corner and add an exercise each time you complete a circuit.  Bernie Sanders up the hill and run between each other corner.  At round 4, you will be doing 10 squats, merkins, thrusters, and burpees at each corner.

  • squats
  • merkins
  • thrusters
  • burpees

Mosey to coupon pile, take one, and continue to the grassy hill. Complete 15 squat, curl, press, and tricep extensions in one motion.  Leaving coupon at the bottom, run to the top and do 5 8-count body builders. Replace coupons.

Mosey to the middle of campus and perform 5, 10-count Body Bag Builders (add mountain climbers to body builders after the plank jack and before the merkin).

MARY:
Not really any time but we did 2 PCMBs (Prison cell merkin burpees).

COUNT-OFF & NAME-O-RAMA
12 HIMs today earned their burpees!
CIRCLE OF TRUST/BOM:
James 4:1-8 – Guard against letting the source of our strife being our on selfish motives.  Resist the Devil and he will flee from you and draw near to God and He will draw near to you.
ANNOUNCEMENTS:
Convergence at Asylum on Memorial Day at 5:30 and coffeteria to follow.

Jericho

THE SCENE: Mid to upper 60’s. You know, a little pre-summer Spring weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop x30 IC
  • Tempo Squat x10 IC
  • Cherry Picker x5 IC
  • Nancy Kerrigan x10 forward IC
        • x10 backward IC
  • Mountain Goats x15 IC
  • Booyah! Merkin x10 OYO w/ partner
  • Moroccan Nightclub x50 (awwwyeah!) IC *It’s a whole other exercise after rep count 25*
  • Mucho Chesto
    • Merkin x10 OYO
    • Werkin x10 OYO
    • Diamonds x10 OYO
    • Staggered Left Merkin x10
    • Staggered Right Merkin x10
    • Mosey around parking lot, then repeat above set for a total of 100 merkins

THA-THANG:
Mosey from AO to the back right corner of Maple Street Biscuit building

Read Joshua 6:1-5

Walls of Jericho (7 exercises, 7 reps, 7 laps)

  • Squat Jumps x7 OYO
  • Freddy Mercury 4ct. x7 OYO
  • Star Jumps x7 OYO
  • Lunges x7 ea. leg OYO
  • London Bridge aka Dirty Hookup 4ct x7 OYO
  • Groiners x7 OYO
  • Carolina Dry Docks x7 OYO

After completing exercises hold Al Gore until 6 is up, then mosey around entire building as a group. That’s one lap. We did 7. After each lap, we placed a letter into the cut out to spell out J-E-R-I-C-H-O. When we finished all 7 laps, we let out a battle cry. Walls didn’t crumble, but we did forget to bring our trumpets, so…

Mosey back to AO.

MARY:

Gas Pump 4ct. x10 IC

Not-So Lazy Boys (Hold 15 sec middle, lean right & back to middle for 15 sec, lean left & back to middle for 15 more sec)

COUNT-OFF & NAME-O-RAMA
9 HIMs: Spotter, Judge Judy, Rocket, Cheatsheet, Trolley, 5K, Booster, Archie, Guano

CIRCLE OF TRUST/BOM:
Read Joshua 6:20

Remember that God is faithful no matter what. Sometimes our having faith in him doesn’t look like or appear that it makes a whole lot of sense. God told Joshua to run around a city and blow horns day after day. However, even when some things can be difficult or confusing, God is still in control and is faithful.

MOLESKIN:

Pray for Cheatsheet’s daughter Willow and Trolley’s wife Tony.

ANNOUNCEMENTS:

Upcoming joint workout at the Asylum for Memorial Day.

A little hardship on a hill

THE SCENE: 64* and muggy. No rain, but it felt like it had by the end of the workout.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Cherry Pickers, 15 Rockettes, 30 SSH, 10 Tempo Merkins, 10 Tempo Squats
THA-THANG:
Mosey to the courtyard for a nice chest complex:

Find a spot on the brick wall and perform:

  • 20 Box Jumps
  • 20 Diamond Merkins
  • 20 Box Jumps
  • 20 Werkins
  • 20 Box Jumps
  • 20 Merkins

Mosey to the CMU pile behind the maintenance shed and partner up. Each team grabs one CMU and heads over the Stadium Hill. One partner runs up the hill and performs one burpee before coming back down and taking over for their partner performing:

  • 100 CMU Overhead Press
  • 150 CMU Curls
  • 200 CMU Squats
  • 250 CMU Flutter Kicks

Head back to the shovel flag for some Mary.

MARY:
20 Imperial Walkers, 15 Merkins, 20 SSH, 15 Hills to Heaven, 20 Freddie Mercury
COUNT-OFF & NAME-O-RAMA
9 HIMs made it out to JUCO to kick off their weekend. We definitely missed some HIMs that fartsacked, just means they’re more rested for additional burpees next week.
CIRCLE OF TRUST/BOM:
Take joy in your trials and tribulations, as they are what make you stronger.
MOLESKIN:
It’s been great seeing JUCO continue to grow and seeing new faces out here each week. Be sure to encourage those that have been sporadic in posting.
ANNOUNCEMENTS:
Hardship Hill tomorrow!

Manjaro Deathmarch

THE SCENE: a perfect 55 and clear.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH, 20 Windmills, 10 Imperial Walkers, 10 Cherry Pickers,

Manjaro Deathmarch

At the base of JUCO Manjaro start this sequence of exercises.  AFTER the EVEN exercises, start back at number #1 and sequentially work back up to where you were.  For example, after 10 Frogs, start back at 1 burpeee, then 2 lunges, and continue on to 12 Parker crawls, then back to #1 Burpee.  Each time you progress through the sequence add onto what you’ve done by 2 exercises.  The ODD exercises are stationary, while the EVEN exercises are traveling exercises.

  1. Burpee
  2. Lunges
  3. Merkins (4ct)
  4. Lunges
  5. SSH
  6. Inchworms
  7. American Hammers
  8. Broad Jumps
  9. LBC’s
  10. Frogs
  11. Freddy Mercury’s
  12. Parker Crawls
  13. Mountain Parkers
  14. Lunges
  15. Peter Parkers
  16. Inchworms
  17. Leg Lifts
  18. Broad Jumps
  19. Imperial Walkers
  20. Frogs
  21. Plank Destroyers

We made it to 16 inchworms before time to sprint to the top of JUCOManjaro.  Then mosey back, with chereokee, bernie, alternates.

MARY:
A nice long Jailbreak

CIRCLE OF TRUST/BOM:
Let your yes be yes and your no be no.  37 All you need to say is simply ‘Yes’ or ‘No’; anything beyond this comes from the evil one.  https://www.biblegateway.com/passage/?search=Matthew+5%3A37&version=NIV

1 Samuel 20 14 But show me unfailing kindness like the Lord’s kindness as long as I live, so that I may not be killed, 15 and do not ever cut off your kindness from my family—not even when the Lord has cut off every one of David’s enemies from the face of the earth.”

https://www.biblegateway.com/passage/?search=2%20Samuel+9&version=NIV

 “Don’t be afraid,” David said to him, “for I will surely show you kindness for the sake of your father Jonathan. I will restore to you all the land that belonged to your grandfather Saul, and you will always eat at my table.”

https://www.biblegateway.com/passage/?search=2+Samuel+9%3A7&version=NIV

ANNOUNCEMENTS:
Hardship Hill right around the corner.