F3 Knoxville

Author: Frosty

Good deed done

THE SCENE: 45 clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OH claps

cherry pickers

imperial walker

4 burpees

20 squats

10 merkins

10 BBS
THA-THANG:
Mosey to concrete bleachers

20 incline merkins, 20 step ups, 20 BBS

Repeat 3x

50 calf raises

mosey to AO

50 calf raises and a couple of 10 second holds in there

11’s – BBS and American hammers, mosey up the hill to the bench

mosey to the outhouse, 20 easy ups, mosey to playground for 20 hanging knee raises

20 leg raises on the picnic tables

mosey to AO

MAFY

we jumped a young ladies car off

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No SSH

THE SCENE: 48, no rain.  Kind of nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
OH claps

10 penalty burpees cause Mayberry forgot the flag

cherry picker

imperial walkers

good mornings
THA-THANG:
Route 66+, merkins at each light pole

watt rd field, do 1 exercise at each corner as you run a lap.  Do 5 laps

  • Mountain climbers x 10, 4 count
  • squats x 10
  • merkins x 10
  • overhead claps x 10, 4 count

mosey to playground for 11’s

pullups and BBS,  run to middle light (50 yds)

20 squats at Bottom of hill.  Run to the outhouse and 20 underhand easy ups.  Repeat 3x

MRSA field

50 yd bear crawl, then 10 CDD.  Repeat 2 x

mosey to AO

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Toto wedding today!
ANNOUNCEMENTS:
convergance next Saturday at the truck stop with 3rd F at 2 rivers church.

No toys for Swirly

THE SCENE: fog and 32
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We warmed up some
THA-THANG:
Mosey to baseball field by playground,  team up for a dora.

  • 150 dips
  • 250 merkins
  • 350 squats

Partner runs up hill to outhouse and does 10 easy ups.

Mosey aimlessly and finish at watt rd. Field for ascending suicides.

Run to goal box, 2 merkins

Bernie Sanders back to end line,  4 merkins

Repeat process to midfield,  far goal box and far end line.  Increase by 2 merkins each time.

 

Repeat with squats instead of merkins.

Mosey to AO stopping a few times for planks, merkins. etc.

MARY:
We did abs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be bold for Christ
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics and picnic sign up

Go figure

THE SCENE: 46, little fog perfect gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead claps

Windmill

Imperial walkers

Butt kickers

Mosey to MRSA field
THA-THANG:
Divide into 2 teams.

Start at end line.  1 man does inchworm merkins while rest of team runs to far end line and complete 10 merkins,  10 BBS, 10 squats together. then run back relieve the inch worming guy.  Switch and repeat until inch worming 200 yards.  Do the exercises at each end line.

Figure 8’s

Run a figure 8 around the field.  At each corner do 10 reps.  Do same exercise at each corner.   Switch exercise each lap.

  • Burpees
  • Merkins
  • BBS
  • CDD
  • Monkey jumpers

Mosey to playground

5 rounds of

10 squats,  10 toes to bar, 10 Bobby Hurley

Mosey to AO
MARY:
Superman’s

Boat canoe

Freddy mercury

Flutter kicks 4
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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics

Q school at the dog pound

Swirly won’t write a bb Q

THE SCENE: dark and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh

Cherry pickers

Tempo merkins

Mosey around half the park
THA-THANG:
Small hill behind the AO, run up the hill do the exercise then run down hill and do exercises. Repeat for all exercises.

Exercises at top of hill merkins add 10 each trip up to 40.

Bottom of hill squats, add 10 each trip up to 40.

Circuits

40 seconds of work, then recover by running up the hill and back.

  • Merkins
  • Box jumps
  • Weighted tire pull
  • Battle rope
  • Goblet squats with dumbell
  • Sandbag shoulder toss
  • BBS
  • Jump rope
  • Shoulder press
  • Kettle bell swings

Run to field at top of hill

MARY:
Ring of fire merkins 5 down to 1
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Reach out and get to know your brothers and develop a close knit brotherhood like swirly has.
MOLESKIN:
Swirly being an Alabama fan can’t handle writing back blasts.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.