F3 Knoxville

Author: bookman

Keep Moving, It’s Cold

THE SCENE: 25 and foggy
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:

  • 20 SSH
  • 20 Gradycorns
  • 20 tempo squats
  • 20 lunges (10 each leg)
  • 20 Bonnie Blairs/Apollo Onos

Mosey to the Pickleball courts

THA-THANG:
Insert information about the workout.

  • Suicides, 4 rounds
  • Cariocas, 4 rounds
  • side shuffles, 4 rounds
  • Broad jumps, 2 rounds
  • walking tie fighters/flying nuns, 2 rounds
  • Gassers 4 laps around the courts
  • 15 V-Ups, 2 rounds just so Blindside had to get on the ground
  • 15 merkins or 15 CDDs after every 2 rounds

MARY:
Ring of Fire starting at 5, then 10 merkins to kill the last 30 seconds
COUNT-OFF & NAME-O-RAMA
11 PAX, Thanks for the DR visit WitPro!
CIRCLE OF TRUST/BOM:
Wonder wonders and lead others to wonder those wonders
MOLESKIN:

ANNOUNCEMENTS:
Convergence 1/7 at Bomb Shelter; QSignup app on Slack; 2023 workout challenge

Average Joe’s Worked on Being HIMs

THE SCENE: It started to get cold today, but no rain.
F3 WELCOME & DISCLAIMER Done did it.
WARM-O-RAMA:
Some SSHs, Gradycorns, Tempo Squats, Rockettes, Cherry Pickers.
THA-THANG:
DODGEBALL!!!
Normal Dodgeball rules apply. Also since we don’t want to miss out on any 1st F, Additional Rules are below:
1. PAX is only allowed to hold the ball for a 5 Mississippi count. If caught for failure to release, offending PAX must complete 3 burpees on the backline and other team receives point
2. Every throw requires the throwing individual PAX to run to the backline, complete 1 burpee
3. If hit, PAX must run to backline, do 3 burpees
4. Scoring: Scoring team must mark the point on the whiteboard each time. Any player can add their point for the team. You are a live player and can get hit.
5. Whiteboard is on sideline, middle of court, against fence
6. Play each round to 5, winning team gets SSHs until losers are done with 10 burpees
7. Every 5 minutes an exercise is introduced for whole PAX. Q’s choice. Once completed, play is resumed.

This turned into a lot of running and burpees, and SSHs, and upright pickle pounders, and monkey humpers.

MARY:

COUNT-OFF & NAME-O-RAMA 11 strong! No FNGs

CIRCLE OF TRUST/BOM:
Grace.
MOLESKIN:

ANNOUNCEMENTS:
Convergence 1/7/23 for F3 Smokies Launch. Blindside is a Weasel Shaker. Just don’t get caught in public. Or is that the point?

It Was Paul’s Fault

THE SCENE: WE FINALLY SAW THE DADGUM MOON.
F3 WELCOME & DISCLAIMER Administered accordingly
WARM-O-RAMA:
SSH,Tempo Squats,Cherry Pickers, Gradycorns
THA-THANG:

Look: Y’all don’t realize that it was all Paul and Linda that broke up The Beatles. Yoko is wildly misunderstood and one of the greatest artists of the 20th Century. She gifted us some amazing songs and shared her husband’s (can’t remember his name) musical gifts with the world. You should all be thankful for her that he was able to continue on after Paul stole the band away and broke it up.

We had some Tabata at the Splash Pad benches to some Jingle Rock n’ Roll. 20 seconds of work, 10 seconds of rest, do it 8x then rest for a minute.

  • Dips
  • Step Ups
  • CDDs
  • Run from the splash pad, to the bath house, around stonehedge, then back to splashpad
  • Imperial Walkers
  • Merkins
  • Lunges

Mosey to the bath house for 50 second wall sits, then watch YHC fall flat on his keister.
Mosey to Flagpole for a 30 sec plank.
Fellowship(TM) Mosey to the #shovelflag. Will request to start implementing Friendship Mosey in the future. Ask Blindside what that is.
MARY:
Nada.
COUNT-OFF & NAME-O-RAMA
11 PAX, No FnGs
CIRCLE OF TRUST/BOM:
Get your rest you animals. We can only be our best when we’re feeling our best.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Where’s Billy Dee Williams

THE SCENE: Unseasonably warm, but awesome
F3 WELCOME & DISCLAIMER Administered honestly. We know mouth-to-mouth and lip-to-lip
WARM-O-RAMA:
SSH IC
Gradycorns
Cherry Pickers
Michael Phelps, some of this, some of that
THA-THANG:

Mosey the long way to the smokehouse

4 cones roughly 25 yards apart
CMUs have returned!

  • Cone 1/Homebase:
    • 10 Squat Press
  • Rifle carry to Cone 2
  • Cone 2:
    • Colt 45s
  • Rifle carry to Cone 3
  • Cone 3:
    • Overhead presses or bent rows
  • Rifle carry to Cone 4
  • Murder bunny back to Cone 1, repeat cycle 2 more times
  • Next set partner up and do-si-do
    • Partner 1 takes both CMUs and Farmer Carry around the square
    • Partner 2 does some burpees
    • Switch
  • Repeat one more time
  • Last set!:
    • Partner 1 bernies to cone 2, karaoke right to cone 3, run to cone 4, karaoke left to cone 1
    • Partner 2 does merkins
    • Switch
  • Mosey back to smokehouse, then to the flagpole
  • Get some random ab work in
    • LBCs
    • V-ups
    • Flutter kicks
    • Australian Supermans
    • Motivators
  • Mosey back to flagpole

MARY:
None today
COUNT-OFF & NAME-O-RAMA
8 PAX
CIRCLE OF TRUST/BOM:
Check on your people.  Be leaders in the community, it’s that time of year where it gets hard for some people.  Check on them, help them get the right resources if they need them.  Don’t forget 988.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics on 11/5.  Teaming up with Dog Pound

Clickety-Clack

THE SCENE: Break out the parkas (It’s really the best weather)
F3 WELCOME & DISCLAIMER Administered accordingly, we’re not all savages here.  Definitely not whomever Handsome Rob is.
WARM-O-RAMA:
SSH IC, Grady Corns IC, Tempo Squats IC, Cherry Pickers IC
THA-THANG:
6 stations, roll the dice at each station.  Whatever number you get, multiply it by 5 and that’s the number of reps you get to do.  Then after the burpee station, run around the exterior of the tennis court.  The exercises were as follows:

  • Dips
  • Merkins
  • BBS
  • Air Squats
  • Shoulder Taps
  • Burpees

Mosey to the rock pile.

THEEEEENNNNNN we did 7 reps of curls, 7 overhead presses, 7 rows at the rock pile, then ran to the bathhouse to do 7 pull ups, then repeated for a bit.

MARY:
Long mosey back to the #shovelflag to do some LBCs, boats and canoes (need to call on School Zone more for that stuff), Flutterkicks, then dead bugs.  Finally Kobra Kai (never dies!)
COUNT-OFF & NAME-O-RAMA
10 Fantastic PAX that included Ironman down range from Montgomery
CIRCLE OF TRUST/BOM:
“I would rather be ashes than dust! I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry-rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The function of man is to live, not to exist. I shall not waste my days trying to prolong them. I shall use my time.” – Jack London

Dude only lived to 40, but he lived.  Can’t be afraid to experience life.  Take advantage while you’re here on this earthly plane.
MOLESKIN:
Prayers for Ribbed’s wife, all those traveling.
ANNOUNCEMENTS:
Brolympics on Nov 5th, Flag handoff at Dog Pound