F3 Knoxville

Smokey tour around campus

THE SCENE: 52 degrees, clear skies, full hearts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC

Little Bit of This, Little Bit of That

Cherry Pickers x10

Moroccan Night Clubs x10
THA-THANG:
Smokey Tour!

Mosey to the Engineering Quad to see Smokey VIII

  • Body Builder Burpees x8

Mosey to Gate 21 at Neyland to see Smokey I

  • 21s (reduced to 11s for time)
    • 1 Smokey squat by Smokey I (hands on your ears)
    • 20 Good Boy Situps (hands on your ears)
    • reverse til time

Mosey to Ped Walkway Bridge to see Smokey X

10x of each of these 10 exercises

  • Merkins
  • Plank Jacks 4CT
  • LBCs
  • American Hammers 2CT
  • Burpees
  • Diamond Merkins
  • Wide Merkins
  • Kobra Kai Merkins
  • BBS (good boy situps – hands on ears)

Mosey to The Hill to see Smokey IX

  • Show Smokey how to cross the street….
  • Bear crawl across street, do 3 derkins
  • Crab walk back, do 3 derkins
  • Repeat 3x.

Mosey back to the AO as fast as possible b/c YHC ran over time… sorry!

MARY:
Never heard of her
COUNT-OFF & NAME-O-RAMA
14 HIMs got better together!

Operation, SiPad, Abort, Swanson, Quarantine, Petey, Stinky Pete, 2×2, The Voice, Cowbell, Singlet, G-6, Brooks, Filter
CIRCLE OF TRUST/BOM:
Don’t accept your dog’s admiration as conclusive evidence that you are wonderful. – Ann Landers
ANNOUNCEMENTS:
Hardship Hill on May 18. Powell HS 5K on May 4 – hit up Herbie for more info.

A trip on the Panda Express

THE SCENE: 61 degrees. Cloudy. Very nice burpee weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

High Knees – x10 IC 4CT

Cherry Pickers – x10 IC

Tempo Squat – x10 IC

Annie’s – x10 front and back IC

Moroccan Night Clubs – x20 2CT

Little Bit of This… Little Bit of That.

THA-THANG:
Relay run to Gresham Middle stairs for some 11s. Run to the lampost about halfway up the hill. Don’t forget to read the motivational message each time in case you need motivation – Today it is up to me to be the best that I can be! YHC has renamed this the Panda Express routine since we all miss our post-Super Bowl flying headlock con queso.

  • Kraken Burpees at the bottom
  • Merkins at the top

25 BBS OYO after everyone finishes at the top. No time for the Dora I had planned so we moseyed back to the AO for some Mary.

MARY:
Each PAX was asked to lead the group in any exercise with 20 reps.

  • Filter – 25 more BBS OYO
  • Ghost – 20 SSH 4CT IC
  • Clinger – 20 American Hammers 4CT IC
  • Herbie – 20 Flutter Kicks 4CT IC
  • Frasier – 20-second plank

COUNT-OFF & NAME-O-RAMA
5 PAX present! – Frasier, Ghost, Clinger, Herbie, Filter
CIRCLE OF TRUST/BOM:
Isaiah 40:31 -But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.

YHC discussed running the Knoxville Half Marathon and how there’s so much support along the way in addition to the various marathon-related Bible verses that people display on the route. Sometimes the “run and not grow weary” bit can seem cheesy, but it was very applicable and motivating – even if YHC didn’t feel like it at the time.

More importantly though, we should focus on the “those who hope in the Lord will renew their strength” during this Lenten season as we approach Easter and the Cross.

ANNOUNCEMENTS:
May 4 – Powell High School 5K. Get with Herbie for questions.
May 18 – Hardship Hill – there’s still room to sign up!!!

Rainy PE EXAM

THE SCENE: Low 50s, Raining mostly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

High Knees – x10 IC 4CT

Mountain Climbers – x15 IC 2CT

Moroccan Night Club – x30 IC 1CT

(palms out – rotate up and down)

LBC – x15

Cherry Pickers – x10

THA-THANG:
P.E. E.X.A.M. – modified from Erector’s recent Q. Mosey to parking lot.

  • P – 20x Prisoner Cell Merkin Burpees PCMBs
    • Burpee – 3 merkins – Each knee to the chest between the merkins.
  • E – Elevens – merkins at the bottom, squats at the top. Run across parking lot.
  • E – Escalator – 10 squat jumps, 20 burpees, 30 merkins, 40 squats, 50 lunge walks around the lot.
    • Mosey back to the AO to get under cover and continue the workout.
  • X – X-factor – 20x on your 6. Arms and legs extended to make an X. Right arm up, left ankle up and touch. Repeat.
  • A – ABS.  American Hammers. Flutters. BBS. 50 each. 2CT.
  • M – MARY CIRCLE MERKINS
    • Circle Merkin. PAX does 1 pushup while the other planks. Reverse. Repeat adding 1 rep each time til you get to 10 reps.

MARY:
Take 1 lap around the AO for good measure and time.

COUNT-OFF & NAME-O-RAMA
Duggar, Filter.
CIRCLE OF TRUST/BOM:

“We don’t have to be smarter than the rest; we have to be more disciplined than the rest”. Warren Buffett.

Discipline yourself so no one else has to. – Pat Summitt

 

FC Park Circuit and a Baby Owl

THE SCENE: Mid-40s, Dark, 1 Itty Bitty Baby Owl, 2 Ducks
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC 4CT

Cherry Pickers x10 IC

BAC x10 front and back

Little Bit of This, Little Bit of That

LBC x15 IC

THA-THANG:
Big Tree, Little Tree 7’s

7 jump squat / 1 burpees, reverse, 7 burpees / 1 jump squat

FC Park Circuit – 6 stations around the loop – 20, 25, 30 reps per lap, respectively

  1. Merkins
  2. Lunges
  3. Diamond Merkins — Bearcrawl to #4
  4. American Hammers
  5. Squats — Bearcrawl to #6
  6. 10 Burpees each lap

Only did 2 laps for time.

MARY:
Flutters x20 IC 4CT

Edward Scissorlegs x20 4CT

COUNT-OFF & NAME-O-RAMA
Wilson, Frasier, Filter
CIRCLE OF TRUST/BOM:
1 Cor 10:31 – “So whether you eat or drink or whatever you do, do it for the glory of God.”
MOLESKIN:

ANNOUNCEMENTS:
3rd F tomorrow! Go to the Asylum, then the Outlook

Hardship Hill is May 18!

Curbside service at the Big Ball

THE SCENE: Low 40s. Clear-ish.
F3 WELCOME & DISCLAIMER

10 PAX!
WARM-O-RAMA:

SSH x25 IC 4ct

Overhead claps x15 IC 2ct

Seal claps x15 IC 2ct

Cherry Pickers x10 IC

Annie’s x7 each arm

BBS x 15 IC

THA-THANG:
11s at the AO – curb to fountain blocks

  • 10 dips at the fountain blocks
  • 1 curb jump across the street
  • repeat until numbers reversed

Relay run all the way from the AO with the shovel flag to the circle at the convention center crossing behind the amphitheater in the process. Return to the stage at the amphitheater.

Amphitheatre Circuit: 6 stations, 3 laps (didn’t finish for time), 25, 30, 35 reps each lap, respectively. Each station alternates between being at stage level and being at the top of the back part of the amphitheater.

  1. Merkins (floor right) – 25, 30, 35
  2. LBC (top of stairs right) – 25, 30, 35
  3. Imperial Walkers 2ct (bottom of stairs center) – 25, 30, 35 —
    1. Welsh Dragon between stations 3 and 4.
  4. Squats (bottom of stairs left) – 25, 30, 35
  5. Pull-ups (top of stairs left) – 25, 30, 35
  6. American Hammers (bottom of stairs left) – 25, 30, 35
    1. Run back to #1

Mosey back to AO

MARY:
Ain’t nobody got time for that today.
COUNT-OFF & NAME-O-RAMA
10 PAX! – Cowbell, The Voice, Quarantine, Duggar, Wilson, Swanson, SiPad, Casper, G-6, Filter
CIRCLE OF TRUST/BOM:

MOLESKIN:
“That man is perfect in faith who can come to God in the utter dearth of his feelings and desires, without a glow or an aspiration, with the weight of low thoughts, failures, neglects, and wandering forgetfulness, and say to Him, “Thou art my refuge.” – George MacDonald
ANNOUNCEMENTS: