F3 Knoxville

Tag: Vanilla

Fly Eagles Fly

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), Huffy (Ken Hill), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 4
WARMUP:

THE THANG:
Top Lot of Church Street UMC Rock Pile:
20 Flies (Eagles Fly)
20 Front Raises
20 Squats
20 Reverse Flies
Walking Lunge to Curb
(X2)

Mosey to Bottom CSUMC Lot:
40 Curls
OHP
Tricep Ext
Bent Rows
Run to top of lot for 10 Diamond Merkins
(X2)

MARY: Flutters, Plank to Forearm, Hello Dolly, American Hammer, plank hold

ANNOUNCEMENTS: prayers for Wedding Singer and G6

COT: Philippians 2 – seek service not power

2025 Groundhog Day

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Huffy (Ken Hill), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 4
WARMUP:
SSH
Baby arm circles
Moroccan
OH clap
Shoulder tap
10 burpees

THE THANG:

Mosey to rock pile
Curls-20
Lion kings-20
Front raises-20
Overhead press-20

Mosey to start
Jump Squats-20
American hammer-20
Tmerkins-20
Lap

START BACK WITH WARMUP

COT: Lessons from Groundhog Day

– Reflect on your routines and habits. …
– Take a step back and reassess your goals. If necessary, make a change. You don’t have to live the same day over and over again and fall into the same problems.
– Embrace personal growth, be kind to others, live in the present moment, and actively make the most of every day by learning from your mistakes and using each opportunity to become a better version of yourself just like Phil Connors does when trapped in a time loop, realizing he can use each repeated day to improve himself and positively impact the lives around him.

January You vs. You

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), vanilla, Wedding Singer, Postman (Scott Colby)
FNGs: None
COUNT: 6
WARMUP:

THE THANG: You vs You (Jan)
150 Curls
125 Squats
100 OHP
75 Kettleswings
50 Thrusters
25 Blockees

25 reps -> 25 yard run + 2 burpees -> back to start
525 reps total
30 min for time

MARY: Flutter kicks / LBC

ANNOUNCEMENTS:

COT: 1 Corinthians 13

Feels like Five Degrees MLK Workout

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Huffy (Ken Hill), vanilla, Postman (Scott Colby)
FNGs: None
COUNT: 4
WARMUP:

THE THANG:

Mosey to Amphitheater

In honor of the 11 days MLK spent in the Birmingham jail on a bogus charge and the amazing letter her penned, which included these words “Injustice anywhere is a threat to justice anywhere” MLK

One round of 11s on stairs
Decline Merks
Rows

Audible to a run around downtown with 20 reps at random areas of:
Hand release
Lunge
LCRC
Prison Squat
Flutters

COT:

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy”

“Darkness cannot drive out darkness, only light can do that. Hate cannot drive out hate, only love can do that”

73’ Dolphins Beatdown

AO: bigball
Q: vanilla
PAX: Steak Knives (F3 Cape Fear), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 3
WARMUP: SSH, Squat/Reach, Hillbilly, Seal clap, overhead clap, Willy Mays Hayes

THE THANG:
Mosey to Amphitheater

Start w/ first set, run stairs to top for 7 rows. Add a set each trip until all 10 are done.

17 LBC
17 Mountain Climbers (4 count)
17 Dips
17 Squats
17 Freddy Mercury (4 count)
17 HR Merkins
17 BBSU
17 Shoulder Taps (L/R 1)
17 Crunchy Frogs
17 Burpees

MARY: not needed

ANNOUNCEMENTS: Steak Knives (F3 Cape Fear) travels

COT: Today was the anniversary of the 73 Dolphins Super Bowl VII, the only perfect season in NFL history. Perfection is a myth that leads to disappointment if we expect in our lives or in others. Embrace the imperfect and strive to find the silver lining.