F3 Knoxville

Tag: Unibrau

Falcon & 11s

THE SCENE: Dry, Upper 40s, Gorgeous

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC x5
  • Grady Corns IC x25
  • Deconstructed SSH (Quickly scrapped these)
  • SSH
  • Stretch OYO

THA-THANG:

Borrowed Sergeant Slaughter’s “flight of the blue falcon”: PAX take turns with a CMU. When you receive the CMU, designate an exercise & begin a 10 count. The PAX take off on a fast mosey, at the end of the 10 count, PAX perform AMRAP of your designated exercise until you rejoin the PAX & pass off the CMU. To make sure you are not bored during your 10 count, you perform bicep curls with your CMU. Rinse and repeat.

After a lap around the AO, we dropped our CMU and moseyed to the playground where we did 11s with dips at the playground & step-ups (each leg) at the flag circle.

MARY:

  • Box Cutters IC x10
  • LBCs IC x10
  • American Hammers IC x10
  • Australian Snow Angels IC x10
  • Cobra Kai x10 OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Gratitude – Most of my bad days are still pretty good. We have much to be thankful for.

Rockin the dock

THE SCENE: High forties rain came in as a drizzle at the last 10 mins

F3 WELCOME & DISCLAIMER
WARM-ups:

ssh, tempo merkins and squats, cherry pickers.
THA-THANG:
Start at the splash pad and do exercise for one minute then run down to and around the outhouse and back. Then move to next exercise. Exercises are:

  • log hold walk
  • Merkins
  • Table rows
  • One arm press w/bar
  • Step ups
  • tris with plate
  • CMU swings
  • Dips
  • Log OH press

After almost a round we took a mosey around the park to do random stuff including: tempo squats, boat/canoes and flutters on the smaller than I thought floating dock. 20 Dry docks in front of the dock on an incline.
mosey to playground where we did a pull up and a burpee. Then 2 of each, then 3….up to 5. Mosey back up to the splash pad for a few 30 second rounds of the exercises again and then mosey to AO.

MARY: no time for her

COUNT-OFF & NAME-O-RAMA:

8 pax
CIRCLE OF TRUST/BOM:

MOLESKIN:
Welcome back Cavalier and UniBrau’
ANNOUNCEMENTS:
Wesley House snacks!

Sore Core and So Much More

THE SCENE: Caught a break in the rain but still wet and muggy!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (20 – 4 Ct) Imperial Walkers (20 – 4 Ct) Cherry Pickers (8) Tempo Squats (10) Moroccan Night Club (20 – 4 Ct)

THA-THANG:
Jogged to Sophomore Hill with the rear man sprinting to the front

  • Four Corners
    • 30 Merkins with Bernie to
    • 30 Big Boy Situps with lateral shuffle to
    • 30 Star Jumps (touch the ground in a squat and then touch the sky with arms and legs extended) with lunges to
    • 30 Rosalitas with lateral shuffle to 1st corner
    • Repeated with 20 reps and then 10 reps
  • 11’s – Flutter Kicks and American Hammers
  • Mosey back to AO with 3 wagon wheels and a jailbreak

MARY:
Mountain Climbers
COUNT-OFF & NAME-O-RAMA
14 HIMS
CIRCLE OF TRUST/BOM:
Matt 18:21-35 While the damage dealt by the second servant is significant, it is also irrelevant. Their is a peace that surpasses all understanding (Phil 4:7) and this makes every Christian bulletproof, when we meditate on the Gospel.
MOLESKIN:
Praying for Mandolin’s health concerns and Ruby’s safe trip back to Texas!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

JUCO Mega Circuit

  • THE SCENE: 65 and muggy
    F3 WELCOME & DISCLAIMER Yep
    WARM-O-RAMA:
  • 10xCherry Pickers
  • 20x Hairy Rockettes
  • 10xMerkins
  • 15xlbac forward/back
  • 10xTemp Merkins

THA-THANG:
Split into two lines and Indian run towards NW parking lot.

Stop at the stop sign for 5xBurpees OYO

Mosey to NW parking lot for some circuit training. 12 stations were set up for the circuit, each HIM grabbed their own station to start with. Perform the prescribed number of reps and run to stop sign and back before moving on to the next station. If the next station is taken, skip it and come back later. Stations were as follows:

  1. 10xSandbag Toss-overs w/60lbs sandbag
  2. 30xMerkins
  3. 30xCMU Swings
  4. 30xMountain Climbers 4-count
  5. 20xSlams w/20lbs slam ball
  6. 30xDiamond Merkins
  7. 30xCMU Squats
  8. 30xFlutter Kicks 4-count
  9. 30xSandbag Pull-throughs w/30lbs sandbag
  10. 10xBurpees
  11. 30xCMU Push Press
  12. 30xHeels to heaven

The PAX completed one full round plus 2-3 extra sets before it was time to head back to the non-existent shovel flag (missed you Booster).

MARY:
40xImperial Walkers, 26xHello Dollies

COUNT-OFF & NAME-O-RAMA
9 HIMs showed up to get better at JUCO this morning.

CIRCLE OF TRUST/BOM:
“WWJD” Many of us remember when the “What Would Jesus Do” fad happened in the 90’s. Although the fad was more about collecting bracelets and trying to look cool, the words are just as true today as they ever have been. We should consider this phrase every time we make a decision.

Romans 13:14

“But put on the Lord Jesus Christ, and make no provision for the flesh, to gratify its desires.”

MOLESKIN:
Trolley’s beatdown on Wednesday was still fresh, so today’s workout was intended to allow each HIM to move at their own speed.

ANNOUNCEMENTS:
None

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.