F3 Knoxville

Tag: Vanilla

Hill Yeah 152

AO: bigball
Q: vanilla
PAX: Abort (Jeremy Loftis), Butterfly (Duncan Johnson), Drive-thru (Mikel Towe), Duggar, Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Postman (Scott Colby), Swanson, vanilla
FNGs: None
COUNT: 9
WARMUP:

THE THANG:

Mosey to parking lot by the creek
19 mountain climbers on a four count
Run up the ramp
19 jump squats
Run down the ramp
(Repeat four times)

Mosey to Church Street parking lot
19 reps each
Curls
Overhead press
Tricep extensions
Bent rows
American hammer
Chest press
Skull crusher
Lion King

Run up the hill to the parking lot by Henley St., Bridge
19 reps each
Freddie Mercury
Flutter kicks
LBC
Big boy sit ups
Pickle pounders
Leg raises
Penguins
Box cutters

Rinse and repeat and back to the AO

MARY: stretch

ANNOUNCEMENTS:

COT: I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures.

Lao Tzu

Choose Your Own Adventure

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Postman (Scott Colby), Butterfly (Duncan Johnson), vanilla, Spellcheck, Natty, Wedding Singer
FNGs: None
COUNT: 7
WARMUP:
SSH, Arm Circles, Michael Phelps, Squat and Reach, Hamstring stretch, Rockettes, Merkins

THE THANG:
Choose your own adventure style lap around the park. Stations has 3 sets of exercises that had a hard and an easy option for each set followed by a run of some sort. The two middle stations were repeated on the way back

Near the lawn:
20x Ranger Merkins/Seal Claps
Lunges/Squats
Freddy’s/Dolly’s

Big Ball:
10x Pull Ups/Superman’s
20x Toe Tap/Incline Merkins
30x Squats/Calf Raises

Bridge:
20x Decline/Regular Merkins
Split Squats/Lunges
BBS/LBC

Ramp:
20x Merkins/Cobras
Squat Jumps/Sumo Squats
American Hammers/LBC

MARY:
Ab circle for last 3 minutes

ANNOUNCEMENTS:
None

COT:
Shared a bit on the significance of Easter, particularly why Jesus had to die and had to rise again. Jesus death was in our place as the recipient of the penalty we deserved and His resurrection proved Him to be more than just another man to die on a cross

Bruce Lee Big Ball Beatdown

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), Swanson, vanilla, Drive-thru (Mikel Towe), Dexter
FNGs: None
COUNT: 5
WARMUP:

SSH – Arm Circles – Abe Vigoda – Shoulder Stretches – Imperial Walkers – Down Dog

THE THANG:

Mosey to amphitheater for 7’s (Step Ups and Rows)

Mosey to Big Ball for circuit:

5 Pull Ups
10 Shoulder Taps
15 Dips
20 Merkins
25 Squats

Run stairs to top for 3 Burpees

Run back to bottom for Bruce Lee
20 American Hammers
20 Leg Raises
20 LBCs
20 Crab Heel Taps
20 Crunchy Frogs
100s (Yes, 100)

We rinsed and repeated for 1.5 rounds more

MARY: 1 min wall squat

ANNOUNCEMENTS:

COT: listen to others, be kind and curious

BLIMPS Are The BOMB(S)

AO: bigball
Q: Soot
PAX: Wedding Singer, Duggar, Drive-thru (Mikel Towe), vanilla
FNGs: None
COUNT: 5
WARMUP:

– SSH
– Arm Circles
– ‘Round-the-worlds
– ‘Round-towns
– Cherry Pickers
– Don Quixote’s
– Tempo merkins
– Tempo squats

THE THANG:

Four rounds of BLIMPS around the field. 12 reps, 9 reps, 6 reps, then 3 reps of each exercise:
– Burpees
– Lunges
– Inchworms
– Merkins
– Plank jacks
– Squats

Slowsy of to the bridge, paired up, did some BOMBS

BOMBS (reps done as a pair)
– 50 Burpees
– 100 Overhead Arm Claps
– 150 Merkins
– 200 Box Cutters
– 250 Squats

MARY:

Exercise Dice
– 10 squat jumps
– 15 crab toe touches
– 1 minute plank
– 15 calf raises
– 15 SSH

ANNOUNCEMENTS:

With spring break upon us, a lot of PAX are traveling (and hopefully posting downrange). We are going to need some men to step up and Q next week! Great opportunity to step in and lead

COT:

Gratitude is being content with what God has given you through his Grace (unmerited favor)

”Let there be no filthiness nor foolish talk nor crude joking, which are out of place, but instead let there be thanksgiving.“
‭‭Ephesians‬ ‭5‬:‭4‬ ‭ESV‬‬

”Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.“
‭‭1 Thessalonians‬ ‭5‬:‭18‬ ‭ESV‬‬

Praises for Drive Thru’s coworker’s wife and her recovery.

Prayers for college ministries on their Spring Break retreats next week. Especially The Cross.

Skate Park 180

AO: thequacken
Q: vanilla
PAX: FixerUpper, Z-Pack, Wedding Singer, vanilla
FNGs: None
COUNT: 4

WARMUP: Abe Vigodas, Imperial Walkers, Arm Circles, Squat and Reach, Willie Mays Hayes, SSH
THE THANG: Began with Flower by Moby (Bring Sally Up) FixerUpper made it the whole song and earned respect.
Mosey to Fountain City Skate park, 10 exercises 18 reps
18 Burpees
18 AmHam (4 ct)
18 Rows
18 Flutter Kicks (4 ct)
18 Dips
18 Pickle Pounders
18 Box Jumps
18 LBCs (4 ct)
18 Merkins
18 V Ups

MARY: Bus Drivers, Rainbows, Planks and Hello Dollys
ANNOUNCEMENTS:
COT: Make every moment matter.