F3 Knoxville

Leg Day

THE SCENE:   Humid
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

squats x10, imperial walkers x10, Imp squat walkers x20, plank, merkins x10, alternating superman’s x10, rinse and repeat
THA-THANG:

  • 11s with Hydraulic squats and American hammers
  • mosey to the tennis courts and run, shuffle, Bernie both tennis court main lines
  • Calf raises at the pavilion , 20 ic 4ct straight, 20 4ct duck, 20 4ct pigeon
  • mosey to the hill in front of the splash pad for 11s with monkey humpers at the bottom and big boys at the top, Bernie up the hill each time. good for the QUADS!
  • mosey to the playground for a quick round of pull ups and squats. started off as 11s but cut it short. All did at least 20 pull ups
  • Mosey to the field for 60-75 yard jogs, runs, and finished off with 2 good AYG sprints!

MARY:
nunya
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
let your actions speak louder than words. nuff said
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Water Break

THE SCENE: Lovely cool morning out by the lake, slightly overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Good ol’ Zero Burpee Warmup:
0 Burpees OYO
20 SSH IC
2 Burpees OYO
15 TN Rocking Chair IC
4 Burpees OYO
16 Cossack Squats IC
6 Burpees OYO
20 Mtn Climbers IC
8 Burpees OYO
20 LBAC fwd and back IC
10 Burpees OYO

THA-THANG:
Mosey up to the Splash Pad for random Tabata (4x 20sec of work, 10sec rest.) based on roll of the die. Each PAX gets one roll.
Crabettes
Iron Mikes
Burpees
Water Break – Run to the nearest water (happened to be the boat ramp) and back.
SSH

Mosey down to the playground and pair up.
One PAX does exercises while the other runs a mini obstacle course on the playground.
Exercises change every two minutes:
Merkins
BBS
Squats
Plank
CDD

Take the long way around by the parking area to get back to the AO

MARY:
Gas Pumpers 4ct x20 IC
LBCs 4ct x25 IC
American Hammers 4ct x30 IC

COUNT-OFF & NAME-O-RAMA
5 HIMs this morning… Pretty sure I forgot Name-O-Rama in addition to the pic!
CIRCLE OF TRUST/BOM:
I picked up this Q pretty late last night, so I don’t have anything too fancy or profound. Love God first, your fellow man second, and put yourself third.
MOLESKIN:
Narrowly averted pre-beatdown issues with some weirdo creeping around the AO in a dark minivan… Turns out it was just Ribbed!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Pick your poison

THE SCENE: Equalizer 47 degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to flags and do SSHs and Merkins
THA-THANG:
Do following exercises and qty. before completing one lap around track and move to next exercise. You can do them anywhere along track and in any grouping you wish. Total must be 46.

  • Dry docks x46
  • Bobby Hurley’s x46
  • Merkins x46
  • Iron mikes x46
  • shoulder taps x46 each shoulder
  • Bear crawl steps x46
  • Diamond Merkins x46
  • squat jumps x46
  • wide Merkins x46
  • lunges x46 each leg
  • LBCs 4ct x46

REPEAT if  necessary

MARY:
Flutters and stuff
COUNT-OFF & NAME-O-RAMA

9  PAX, toebox, tank, abacus, woodshack, hot tub,  detention, choirboy   bunny, peekaboo

CIRCLE OF TRUST/BOM:
“Know therefore that the Lord your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commandments.”
‭‭Deuteronomy‬ ‭7:9‬ ‭
MOLESKIN:

It wasn’t the hardest q in the world, but  that’s OK

ANNOUNCEMENTS:

HHOCR, prayers

High Fidelity

THE SCENE: Clear and Comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles Forward and Backward x10 IC
THA-THANG:
4 Rounds of 26 reps (Civilian Cadence Count) of: Merkins , Flutters (13 x 4 IC), Squats, Mt Climbers. Inidian Run by the PAX around the track in between each round.

Sandbag Carry:

-Each member of the PAX had their turn carrying an 80# sandbag around the parking lot loop by the “splash pad” while one person carried it the other PAX members held 10 second squat then did 10 reps of squats/monkey humpers sprinted to the other end of the parking lot and held variations of plank for 10 seconds followed by 10 merkins.

PAX went to playground and did dead hangs for 30 seconds, followed by 13, 4 ct American Hammers IC, dead hangs for 40 seconds followed by 13, 4 ct Hello Dolly IC, finished up by a 42 second dead hang (In honor of Belding) and 13 BBS OYO

MARY:
ATM cash out and boat/canoe
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:
Start your week off right by attacking the day with fidelity. Do not slack off to begin the week. This Monday is a precious gift from our Lord.
MOLESKIN:
Remember our city and our own prayer requests and needs of our brothers.
ANNOUNCEMENTS:
Hardship Hill

Feeling Gumpish!

THE SCENE: Dark and splendid!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

19 SSH’s
THA-THANG:
This workout was all about getting distance!  Every exercise was performed moving forward 20 yards then medium sprint around the track, those that arrived back quickly would go back to get the 6!

☆ Bear Crawls

☆ Baby Arm Circle

☆ Imperial Walkers

☆ Broad Jumps

☆ High Skips

☆ Duck Walk

☆ Backwards sprint

☆ Butt Kickers

☆ High Knees

After completing our 5k, we all had fun at the playground.  We split into 2 groups.  Group 1 Crab Walked around the playground while Group 2 did Pullups, BBS, or Stepups OYO.  Then switched, we completed 2 rounds!

MARY:
20 LBC OYO, then roll over to high plank and hold for 20, then low plank for 20, then 10 Merkins. 2 rounds as well!
COUNT-OFF & NAME-O-RAMA
Also had Schnitzel visiting from Hilton Head!
CIRCLE OF TRUST

Life is constantly moving forward and continually speeding up.  Make sure to do your best to slow down and make memories.  I have been overwhelmed with work and have not made time for my family & friends like I should.  However, I needed to work until dark on Tuesday and instead dropped everything and took the family to the TN Baseball game.  I knew deep down later in life I would not regret getting those extra 4 hours of work in, but I knew that I would regret not making wonderful memories with my family…
MOLESKIN:
I must say it is a small world after all!  Too cool that Schnitzel was at my Q.  Last Summer, I was on vacation in Hilton Head and worked out with F3 there on a Saturday and was invited to the 2nd F on the following Sunday.  Their 2nd F was taking 5 or 6 boats to a sand bar with family and friends gathered for some phenomenal fellowship.  This is where I met Schnitzel and his son as we talked on the boat ride over and on the way back.  He had let me dig into his cooler of wings too!  Get out there and make memories!
ANNOUNCEMENTS:
We prayed for Knoxville and its youth, we also prayed for a high school and college friend that was missing for 24hours that suffers from Huntington’s disease.  He has been located and is ok!  Thank you for the prayers!