F3 Knoxville

Author: Hamm

Inverse

THE SCENE: a cool 33 with a slight north wind and very little clouds.
WARM-O-RAMA:

  • SSH, LBAC, Dirty Dawgs, Nolan Ryans, Marine Corps Pushups, Cherry Pickers, Moroccan Nightclubs, Right over left leg stretch and inverse, One lap around parking lot.

    THA-THANG:

  • Mosey over to a Bermuda Triangle: 1 Burpee and Bear Crawl to 2nd cone, 2 Burpee & Bear Crawl to 3rd cone. 3 Burpee and Bear Crawl Back to original Cone, Rinse and Repeat X 2,
  • Mosey over for a break (aka 2 Minute Wall Sit)
  • Mosey across the street for BLIMPS (5 Burpees, 10 Lunges, 15 Imperial Squat Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats)
  • Mosey over to break area (aka 2 minute wall sit)
  • Mosey over to Q’s POV and retrieve F3 Deck of Cards where each HIM draws one card and the exercises are performed continuously as each HIM calls out exercise which culminated in a 200 Yard Sprint followed by a break (aka 2 minute wall sit)
  • Mosey back to the area for BLIMPS again
  • Followed by a break (aka 2 Minute Wall Sit)

Mosey back to A/O

MARY:

  • Flutter Kicks
  • Hello Dolly’s
  • LBC’s
  • Captain Thors
  • Boat/Canoes
  • Freddy Mercury’s

COUNT-OFF & NAME-O-RAMA
We had 9: Hamm (the Q), Colonel, Herbie, Natty, Belding, Biohazard, Simmons, Fob and a FNG (Inverse)
CIRCLE OF TRUST/BOM:
We prayed for problems presented by HIMS
MOLESKIN:
We are in a war. Life is not a playground but a battleground and that battle largely takes place within. We have enough to contend with under the hood. The struggle is to live by the Spirit and not the Flesh (Romans 7)
ANNOUNCEMENTS:
Nothing Mentioned.

Gifts from a Dry Bag on a Damp Day

THE SCENE:

Unseasonably warm (59 degrees) and very damp with rain looming and some drizzle

F3 WELCOME & DISCLAIMER:

8 HIM’s were present with no FNG’s present. My name is Hamm etc. etc.

WARM-O-RAMA:

SSH’s, LBAC’s, Nolan Ryans, Dirty Reindeers, Reindeer Kicks, Bobby Hurley’s Cherry Pickers, Windmills.

Then we Nolan Richardson’ed to the setup where coupons and cones were located nearby.

THA-THANG:

There were two cones setup 20-25 yards apart.

There was a CMU and a 50lb Sandbag at the Gift Wrapping Station. While the rest of the PAX participated in the WOD, 2 HIMS were always manning the CMU and Sandbag as follows:

CMU: 25 Curls, 5 Brickees, AMRAP Monkey Humpers

Sandbag: 25 Curls, Cone2Cone Throws & Back, AMRAP Monkey Humpers

The rest of the PAX drew an exercise from the bag and performerd it in the manner of the Twelve Days of Christmas Workout. After each set a Mosey was taken around the AO and back to the designated area.

  • 1 – 8 Count body Builder
  • 2 – Plank Jacks
  • 3 – Mountain Climbers
  • 4 – Cone2Cone Lunges & Back
  • 5 – A Cone to Cone Bear Crawl & Back
  • 6 – Burpees
  • 7 – Shoulder Taps
  • 8 – Iron Mikes
  • 9 – Chain Breakers
  • 10 – Overhead Claps
  • 11 – Squats
  • 12 – Merkins

MARY:
HIMS instructed to MARY on their Own

COUNT-OFF & NAME-O-RAMA
Hamm, Fast-n-Easy, Herbie, Biohazard, A-Rod, Manilow, Simmons, & Tractor

CIRCLE OF TRUST/BOM:

“When we love something it is of value to us, and when something is of value to us we spend time with it, time enjoying it and time taking care of it.” M. Scott Peck

How often do we find ourselves ignoring opputunity to invest in our children, significant others, or people in general because we are distracted or entralled by something else (i.e. social media, cell phone, etc.) We do well to reduce these distractions and to engage with our children and others by learning about them and relating to them. In some ways this goes against our nature which we have to learn how to defy in order to have the best quality in our relationships.

MOLESKIN:

We prayed for our ability to cope with holiday stress, career decisions, and the Mend House.

ANNOUNCEMENTS:

Manilow will be on Q Thursday. Other Q’s are still available in December.

Pearl Harbor Remembrance Workout

THE SCENE: Clear & Cool @ 39 degrees in Powell TN at the local High School
F3 WELCOME & DISCLAIMER

Was Done.

WARM-O-RAMA:
SSH, LBAC, Merkins, Cherry Pickers, Wind Mills, Stretching, Run a Lap .
THA-THANG:
Two teams of 3 were arranged, the yellow team & the orange. The orange team seemed to have more due diligence about themselves & prior knowledge about the subject matter than the yellow team. A question was read about Pearl Harbor by the Q while each team sent a HIM around the parking lot to grab a disc of their assigned color. The teams HIM who returned to the Q first with a disc in hand got to answer first. The team that lost had to draw a Royalty Card from the F3 Deck of Workout Card and perform 25 reps of said exercise while the other team drew a number card and performed the exercise 10 Reps. If neither team got the  correct answer an ACE was drawn and the PAX performed the exercise 100 Reps. This happened twice. The Orange team won most challenges & the Yellow team had to perform most of the Royalty Card exercises but the Orange Team demonstrated some grace by trading cards a couple of times. Some extra Burpees were performed because the Yellow Team tried to use a number card when they were supposed to use a royalty card.

MARY:

N/A abdominal exercises were interspersed in the workout itself.

COUNT-OFF & NAME-O-RAMA

Hamm, A-Rod, Belding, Biohazard, The Colonel, Tuba, & Natty

CIRCLE OF TRUST/BOM:
We Picked up a Trashed parking lot.
MOLESKIN:
Be Kind. Be kind to the Q too.

ANNOUNCEMENTS:
I don’t have anything.

Mini SeaBiscuit w. Coupons

THE SCENE: 44 and cold wind blowing
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH’s, Plank Arm Circles, Tempo Merkins, Mtn Climbers, Cherry Pickers, Stretches

THA-THANG:
25 Merkins (1st 10 = HR), 25 Squats, 10 Wolverines, 10 Bobby Hurley’s

Run One Lap w. Coupon

Make Pit Stop: Arm Curls w. CMU x 15,  Midweight Coupon x 15, Heavyweight Coupon x 15

Rinse & Repeat add lap up each time up to 4

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
9 HIMS
CIRCLE OF TRUST/BOM:
Life is Difficult. We find ourselves striving for happiness but the reality is that happiness is one aspect  of life only. Finding purpose in the pain of living isn’t easy but there is meaning in suffering. See John 16:33
MOLESKIN:
Many brothers are suffering openly and secretly in some ways. Pray for each other’s healing.
ANNOUNCEMENTS:

Sparking Joy

THE SCENE: Bitterly Cold like 28 degrees with wind
F3 WELCOME & DISCLAIMER

completed

WARM-O-RAMA:
LBAC’s, tempo Merkins, tempo squats, plank rotations, dirty dawgs, ssh’s, calf raisers

THA-THANG:

We had poker chips in a bag and performed the number of exercises that corresponds with the poker chip (10, 15, or 25). We went through each exercise then took a lap just to keep warm. When the lap was over each of us voted off an exercise that didn’t “spark joy” anymore. But we thanked the exercise for serving us by doing 25 of them before dismissing it.

  • American Hammers
  • 8 ct body builders
  • Box cutters
  • Crab Jacks
  • Nolan Ryan’s
  • Merkins
  • Bear Crawls
  • Lunges

COUNT-OFF & NAME-O-RAMA
Hamm, Switchgrass, Belding, Tractor, & Mr. Wedgie
CIRCLE OF TRUST/BOM:
Stay Warm. We prayed for our brothers going to CSAUP today.

We voted off in order:

8 Ct Body Builders

Bear Crawls

Lunges

Box Cutters

Merkins (strategic vote)