F3 Knoxville

Tag: Veep

Thunderstruck and 7’s on Butterbilly Hill

THE SCENE: Pleasant but humidity started creeping in this week
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherrypickers, Thunderstruck Burpees
THA-THANG:
Grab the CMUs and head for Butterbillly Hill. 7’s once we got there,Big boys at the bottom and blockies at the top

MARY:
We ran out of time for another round of thunderstruck so it was ab work via pax roulette
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

shared this Tim Keller quote: To the degree you truly behold
gaze at, grasp, relish, internalize, rejoice in – the Gospel, to that degree the fears of your life will be undermined.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Naircase

THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

sshx2

mosey around park to show the stations

THA-THANG:
Dora style with a twist. One partner rolls a die to determine their exercise, the other does step ups until the partner returns. Exercises as follows

1) 5 sandbag over shoulder at grinder

2) 15 merkins at road

3) 5 burpees at pavilion

4) 10 BBS at bridge

5) 10 swing groiners at play ground

6) skip your turn, back to your partners roll

MARY:
No
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
It takes discipline to be out here consistently. I’ve been lacking when I haven’t been on Q. Asked for help with accountability on this
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

EMOM Kraken Wednesday

THE SCENE: Cool and clear 55F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Side Lunges x 10, SSH’s 10, Cherry Pickers 4ct x 10, 3 Burpees, 3 Burpees, 3 Burpees, 3 Burpees

The real-life origins of the legendary Kraken

THA-THANG: Kraken EMOM

Every minute on the minute work move to the next exercise.  After completing all 8 exercises run 1 lap and begin the Kraken again. (We made it through 3 1/2 rounds)

  • 1- Rope Throws
  • 2- Power Clean 50 lb sandbag
  • 3- Turkish Getups 20 lb kettlebell (Switch arms each round)
  • 4- Burpees
  • 5- Rope Waves
  • 6- Kettlebell Two Arm Swings 35 lbs
  • 7- Kettlebell Squat Push Pull 20lbs
  • 8- Box Jumps
  • Run a lap and start back at the beginning

MARY:
LBC’s x 20 x Crunchy Frog 4ct x 10, Flutter Kick 4ct x 20, WW2’s x 20
COUNT-OFF & NAME-O-RAMA
Babyweight, Butterfingers, Pinnochio, Smuggler, Veep
CIRCLE OF TRUST/BOM:

“The outer conditions of a person’s life will always be found to be harmoniously related to his inner state…Men do not attract that which they want, but that which they are.”

-As a Man Thinketh – James Allen

https://bookroo.com/quotes/as-a-man-thinketh

Audio book link

IP reboot

THE SCENE: Muggy spring morning . Comment was made it’s getting warmer.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

cherry Pickers much needed

Frankenstein, knee hugs

ran lap used for thang
THA-THANG:
Iron pax from last year

100 Merkins run 1/4 mile, we used the loop around the park starting at the light pole at the walk way and going up the hill

75 merkins run 2 laps

50 Merkins 3 laps- all pax finished here

25 merkins 4 lap

 

MARY:
Plank hold for 2 min
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“Free will, though it makes evil possible, is also the only thing that makes possible any love or goodness or joy worth having.” -C.S. Lewis

MOLESKIN:
ANNOUNCEMENTS:
Grouch bday on Saturday come to his Q!

No Cardio

THE SCENE: warm and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
little baby arm circles, side straddle hops, tempo merkins, Tempo squats, cherry pickers

THA-THANG:
Workouts were in a circle. Pax had to Frog jump, bear crawl, or crab walk to each workout station. Reps started at 12 and each time you made it around the circle your rep count went down by 1.

  • Reverse merkins
  • LBC
  • Decline merkin
  • Merkin
  • Ww2
  • Pickle thrusters
  • Squat
  • Bulgarian squat split

MARY:
Asked Pax lead different ab exercises for the last few minutes.

CIRCLE OF TRUST/BOM:
James 2:2-4
MOLESKIN:
Warm ups are important.