F3 Knoxville

Author: Matlock1

Bracket Reveal

THE SCENE: nice and cool. Threat of rain never materialized. Perfect
F3 WELCOME & DISCLAIMER  
WARM-O-RAMA:
8 motivators in honor of Kentucky’s 8 national championships
THA-THANG:
Everyone drew a team and their seed and was sent to the corresponding pod

  • San Diego: top seeds. Easiest pod. AMRAP of shuttle sprints. Big boys. Lunges
  • Greenville: decent seeds. AMRAP of squats, flutters, merkins
  • lndianapolis. Harder road to navigate.  AMRAP  of step ups. Decline merkins. Butt touches
  • Buffalo: lowest seeds. Run a mild then bump the other pods

MARY:
Stretched to One Shining Moment. (The Luther Vandross version…not that other abomination.
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:
Matthew 6:34. Live for today. Don’t wish your life away looking to the future. Serve God and others today. Tomorrow will be fine on its own
MOLESKIN:
This word is still weird
ANNOUNCEMENTS:
F3 bracket challenge benefitting Wesley House

CSAUP in 49 short weeks

June Leg Day

THE SCENE: could not have been better conditions. No gloom anywhere
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
7 minute Rocky Tabata

Cindy gets eaten by a Bear partner workout

partner 1: round of Cindy

5 table rows

10 merkins

15 squats (variety)

Partner 2: bear complex with CMU

THA-THANG:
Leg day pyramid in the cloud

10 in and out weighed squats

20 weighted stepups

30 weighted calf raises

40 high knee jumps

50 weighted butt touches

100 SSH

50 alt weighted lunges

40 rocky balboas

30 goblet squats

20 iron mikes

10 jump squats
MARY:
my wife and my sister’s first name.  Too weird. Lets move on
COUNT-OFF & NAME-O-RAMA
Matlock Rainbow Bunny Lebowski PacMan Hands WaffleHouse Cosmo Bluebird Rooney Moneypenny HotTub and Tim, as the Gibbler

CIRCLE OF TRUST/BOM:
Phillipians 1:21-25. Although you may be ready to go be with Jesus,  he needs you here now.  So do your brothers
MOLESKIN:
Still don’t know what this word means but i have moles in my backyard and Im not thrilled about it
ANNOUNCEMENTS:
CSAUP coming up

Wesley House Wednesday Workouts

Wesley House mulch day

We’re From the Country (and we like it that way)

THE SCENE: drop dead gorgeous morning. Bunny’s cheeks had a healthy rosy hue
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tabata Rocky 7 minute workout

Partner warmup: Cindy Gets Eaten by a Bear

partner 1: bear complex with CMU

partner 2: round of Cindy 5 table rows. 10 merkins. 15 squats

THA THANG:
Leg day Pyramid o Fun x 2

  • 10 pistol squats
  • 20 weighted step ups
  • 30 weighted calf raises
  • 40 high knee jumps
  • 50 weighted butt touches
  • 60 SSH
  • 50 alt leg weighted lunges
  • 40 Rocky Balboas
  • 30 goblet squats
  • 20 iron mikes
  • 10 jump squats

Continue reading

Leg Day

THE SCENE: Asylum…clear but chilly
F3 WELCOME & DISCLAIMER  

Lets do this thing

WARM-O-RAMA:
Cindy Gets Eaten by A Bear: partner 1 completes a round of Cindy( 5 table rows, 10 merkins, 15 squats) while partner 2 does the Bear Complex. Alternate for 10 minutes

THA-THANG:
Leg Day 2021 pyramid o pain

  • 10 pistols
  • 20 step ups
  • 30 weighted lunges
  • 40 weighted calf raises
  • 50 weighted butt touches
  • 40 sumo deadlift high pull
  • 30 back squats
  • 20 Bulgarian bench dips
  • 10 pickle pounders

RInse and repeat

MARY:
Circle Merk to the Crue

Bring Sally Up squats
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Jeremiah 2:13

God is waiting patiently for us. With Living water.  All we would ever need.

We…I…need to stop building our own cisterns that hold our own water. They will crumble and all will be lost.

Christ is right there for us. Always. If you seek him

MOLESKIN:
prayers for our community and especially for Safe Haven
ANNOUNCEMENTS:
Gibbler no longer smells