Curveball – Page 3 – F3 Knoxville

1000 Rep Bodyweight Workout

February 23, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	57 ℉	100%	57 ℉	3.9 mi/h	E

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

25 SSHs, Cherry Pickers OYO, 10 Tie Fighters each leg, 15 Grady Corns.

THA-THANG:

Mosey to walkway in front of church.

25 reps of each exercise. 4 times through. = 1000 reps.

Merkins push ups
Squats
Tricep dips
V-ups
Lunges, left leg
Shoulder taps
Lunges, right leg
Freddie Mercurys
Mountain climbers
Pickle Pointers

Mosey back to AO
MARY:
No time for Mary. Sorry.
COUNT-OFF & NAME-O-RAMA
6 Brothers.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For all the sick and suffering. For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Warriors working upper body

January 26, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	26 ℉	74%	18 ℉	7.3 mi/h	NNE

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

25 SSHs, Cherry Pickers OYO, 10 Windmills, 5 Ranger Merkins, and 5 Spiderman Merkins.

THA-THANG:

Mosey to berm along football field. 10 Incline Merkins. 10 Decline Merkins.

Mosey to big parking lot. 10 stations in basically a loop. On your own move from one station to next do exercises. 5 total laps.
#1 5 Ranger Merkins
#2 5 Diamond Merkins
#3 5 Wide Merkins
#4 5 Carolina Dry Docks
#5 5 Spiderman Merkins
#6 5 Regular Merkins
#7 10 BBS
#8 10 Squats
#9 10 LBCs
#10 10 Monkey Humpers

On fifth lap, 10 each of all Merkins.

Mosey to short wall by church. 15 Incline Merkins. 15 Decline Merkins.

Mosey to CMU pile. Grab a CMU
20 Curls, 20 Overhead Triceps, 20 Overhead Press
15 Curls, 15 Overhead Triceps, 15 Overhead Press
10 Curls, 10 Overhead Triceps, 10 Overhead Press
5 Curls, 5 Overhead Triceps, 5 Overhead Press
Quick break mosey to end of parking lot and back
20 CMU Merkin, 10 count break
15 CMU Merkin, 10 count break
10 CMU Merkin, 1 or 2 count (No real break and do 5 more)
5 CMU Merkin

Mosey back to AO
MARY:
30 Flutter kicks
20 Merkins
COUNT-OFF & NAME-O-RAMA
6 Brothers.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For Dumpster Dive’s mother and her recovery from surgery. For elderly friend of Cheetsheet and her well being. For Cheetsheet’s daughter and all kids that they become stronger and grow because of the love of their parents. For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Betty White and John Madden

January 5, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	39 ℉	87%	34 ℉	8.3 mi/h	SW

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

Straight into a mosey. .15 miles and then 20 SSHs and 10 Rockettes. Mosey .15 miles then Cherry Pickers OYO, 20 total Tie Fighters, and 10 Merkins.

THA-THANG:

Retread of Fun with the Alphabet workout. Based on this list:

A – Burpees x 15
B – Little Baby Crunches x 30
C – Jump Squats x 20
D – Merkins x 20
E – Squats x 25
F – Plank x 60 seconds
G – Lunges x 30
H – Carolina Dry Docks x 25
I – Side Lunges x 30
J – Freddie Mercury x 50
K – Iron Mikes (Jump Lunges) x 25
L – Military Toe Touch Situps x 20
M – Single Leg Squats x 20 (10 each leg)
N – Dips or Diamond Merkins x 20
O – SSH Jumping Jacks x 50
P – Hello Dolly x 20
Q – Box Jump x 16 or Cross Country Skiers x 30
R – Flutter Kicks x 50
S – High Knees x 50
T – Mountain Climbers x 50
U – Bobby Hurleys x 20
V – Wide Merkins 20
W – Monkey Humpers x 25
X – Shoulder Taps x 40
Y – Supermans x 20
Z – Heals to Heaven x 20

Using four variations of the above alphabet/exercises. During Welcome tell PAX to think of and remember the names of their favorite pets. Now, mosey about .15 miles to different exercise locations. Using alphabet workout list, do the exercises of the first pet name. Mosey .15 miles, switch to second alphabet variation, and do second pet name. Do this for all pets of the PAX or until you run out of time.

Half way through, mosey to CMU pile. Everyone grab a CMU. One half of a Gorilla Complex.

Then back to alphabet workout and PAX pet names.

Then Mosey back to AO. (Mosey distances are all basically just far enough and slow enough to have a break.)

MARY:
Last pet of the group was used for the Mary.

COUNT-OFF & NAME-O-RAMA
7 Brothers.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For the loss of a father-n-law and those in that family. For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Festivus Reindeer Games

December 24, 2021 Curveball

THE SCENE:

Clear	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Clear	52 ℉	46%	52 ℉	5.8 mi/h	WSW

F3 WELCOME & DISCLAIMER.
I am not a professional. I have a phone. Workout as injuries allow.

WARM-O-RAMA:

Warm-up consisted of a mosey up hill out of parking lot. Stop and Baby Arm Circles (10 each direction). Bernie and then Mosey along walking path a bit. Stop and 10 Tempo Squats. Mosey to top of ‘S’ turns. Stop and Cherry Pickers on your own. Mosey down bottom of hill. Imperial Walkers (11).

THA-THANG:
Slow mosey to the first of eight picnic tables. Tables are about 25 yrds apart. So, eight different stations. Each table assigned nickname of one of Santa’s reindeer. Each reindeer game is an exercise. At each reindeer, do 5 reps of exercise. Do all eight reindeer stations then reverse back down the reindeer and adding 5 more reps. So, 10 each. Then back up and 5 more (15). Back down 20. Back up 25. So, PAC can push themselves to their pace and they will spread out a bit. Reindeer exercises are:
Dasher. Decline Merkins
Dancer. Box Jumps/Step Ups
Prancer. Dips
Vixen. Bicep Merkins
Comet. LBCs
Cupid. Calf Raises
Donner. Incline Merkins
Blitzen. Heels to Heaven

Back on Greenway. Rudolf Route 78. Using 12 lamp posts instead of 11, route 66 type activity doing Merkins.

Quick mosey across street along path to park Christmas decorations. Wheel of Exercises. App on my phone that randomly picks an exercise and rep count. At each clump of decorated trees/bushes, spin the wheel. Exercises were random but included Diamond Merkins, Lunges, Carolina Dry Docks, Calf Raises and others.

Mary:
BBS (20)
Flutter Kicks (15)
ATM Cash Out.

COUNT-OFF & NAME-O-RAMA
7 came out and bettered themselves.

CIRCLE OF TRUST/BOM:

MOLESKIN:
For those traveling this holiday season. For those suffering from covid. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Train Train Train

December 6, 2021 Curveball

THE SCENE:

Clear	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Clear	59 ℉	81%	59 ℉	12.6 mi/h	SSW

F3 WELCOME & DISCLAIMER.
I am not a professional. I have a phone. Workout as injuries allow.

WARM-O-RAMA:

SSH (20)
Imperial Walkers (10)
SSH (15)
Tempo Merkins (10)
SSH (10)
Cherry Pickers (ARAP)
Twisties (5)

THA-THANG:
Slow mosey to the football field.

Route 66s on field. Starting at goal line and then stopping every ten yards. So, 11 places. 1 rep at first, 2 at second, 3 at third etc. 11 stops 66 total reps.
1. Merkins
2. Monkey Humpers
3. Big Boy Sit-ups

Using equipment on the track. Creating a circuit of exercises.
1. Dips (20)
2. Incline or Regular Merkins (20)
3. Pull-ups (AMRAP)
4. Bear Crawl under hurdles.
5. Up and down bleacher steps (3 trips).
Rinse and Repeat.

Back to goal line. Wheel of Exercises. App on my phone that randomly picks an exercise and rep count.
Goal line: 30 Lunges
25 yrd line: 20 Wide Merkins
50 yrd line: Squats
25 yrd line: Lunges
Goal line: 20 BBS

Mary:
LBC (17)

COUNT-OFF & NAME-O-RAMA
8 good men got in some good training.

CIRCLE OF TRUST/BOM:

MOLESKIN:
For those suffering from cancer specifically friend Matt, and girlfriend’s mother. For parenting plans and the kids that are influenced by them. For the unsaid prayers in our hearts.

ANNOUNCEMENTS: