F3 Knoxville

Author: Pusher

Christmas in Philippines 2022 Asylum

One comment

THE SCENE: cloudy temp 49 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivator x 5, slow tempo squat x 10, baby arm circle x 10, overhead claps x 10 flutter kicks in cadence 4 count, mosey to pavillion and Piriformis stretch x 10 secs hold, butt touches squats

THA-THANG:
Merkins x 10 and mosey around Pavillion, heel raises x 10, mosey around pavilion, bigboy sit up x 10 and mosey, flutter kicks x 10
Mosey to the bottom of the Cardiac trail

2 turns and on top 1st exercise Merkins, down back to bottom, repeat with 2nd exercise flutter kicks eack turn, 3rd jump squat, 4th bobby hurleys

Mosey to the to the dragon trail and stop every 3 rd light pole bobby hurley, up to the 4 th pole stations

And Pick and charge all the way to Coliseum

All 4 stations  3 exercises Merkins, Dry docks wide merkins, 2nd lap Bigboy, flutter kicks and Hello Dolly 3 rd lap Squat Bobby hurley and Jump squat

Then Mosey back to Haslam rock and back to pavilion and Piriformis stretch and dip And back to AO

MARY
4 stations high knees side straddle and rocky balboa

Recove

MARY

COUNT-OFF & NAME-O-RAMA
16 Hims brave the workout
CIRCLE OF TRUST/BOM:
Be thankful for health, finance and peace during this Christmas Season.
Christmas is to celebrate peace

Christmas Starting in September 🎄

August 27, 2022

THE SCENE: Clear and 65 degrees


F3 WELCOME & DISCLAIMER DONE
WARM-O-RAMA:

Motivator 4 count

Slow tempo squat

Twisties in cadence

Baby Arm circle

Reverse

Overhead clap

Cherry picker

Stretching calves


THA-THANG:

Mosey to Pavilion

3 sets

1st set of exercises( pull ups under the table and dips x 10

Mosey to the tree line and Squat x 10 and back

2nd Exercise Irkins and squat until butt touches the bench x 10 then mosey and Squat x 10 then back

3rd exercises bigboy sit ups, flutter kicks and mosey to the tree line squat x 10 and back.

After the sets, roll the dice for the exercise and wait for the six.

Mosey to the Caribbean and look for the Cone.

5 sets of exercises (with story line of Christmas traditions in Philippines) and working

1st Big-boy sit ups/ flutter kicks x 10

2nd Hello Dolly/ side straddle hop 10

3rd mountain climbers/ bear crawl

4th/Merkins/ dry docks

5th jump squats and single leg heel raises.

And race sprint for approximately 50 yards and will win the Aguinaldo!🎄

Route 66  every light pole CKkkk we

1st Merkins

2nd Squat

3rd Dry docks

And mosey to the Dragon trail and and did Burpees and squats x 10 for every other light pole for 3 poles.

Mosey back to AO

Circle up and side straddle hop and ATM’S x 10

Recover

COUNT-OFF & NAME-O-RAMA
A 13 HIMs getting better
CIRCLE OF TRUST/BOM:

Spend more time with your family and kids during Holiday season / Christmas eve! 🎄and always be generous, be kind to one another!

Christmas traditions in Philippines to start Christmas season September because of BER-Months! F3 Christmas.

Pyramid Workout

THE SCENE: Rainy 65 degrees


F3 WELCOME & DISCLAIMER DONE
WARM-O-RAMA:

Side straddle hop

Merkins in cadence

Imperial walker in cadence

Twisties in cadence

Baby Arm circle

Reverse

Overhead clap

Cherry picker

Stretching calves


THA-THANG:

Pyramid All Body Workout

1st Arm Galore exercises

Merkins 10X

Carolina Dry docks 20 X

Dips 30 X

Irkins 40X

Derkins 50X

Mosey 1 lap around cones then back down to Irkins, Dips, Dry Docks and Merkins then Rinse and repeat

2nd Leg workout

Jump squats 10X

Squats 20X

Lunge single leg 30X (15 each leg)

Bobby Hurleys 40 X

Lunge and 1 leg at the back of the bench 50X (25 each leg)

Mosey 1 lap around cones then back Rinse and repeat

3rd Ab workout

Bigboy Sit ups 10X

LBC 20 X

Hello Dolly 30 X

Flutter Kicks 40 X double count

Reverse Pickle pounder 50X

Mosey 1 lap around cones then back Rinse and repeat

Mosey to the Lillie pad parking to the baseline 1st workout

Each light pole stop for 10 Squats

Mosey to 1st pole and Bernie Sanders to the 2nd and Mosey to 3rd and mosey back to the baseline

2 nd

Same sequence but each light pole Raise the Roof 10X.

Walk half and Sprint back to the AO

COUNT-OFF & NAME-O-RAMA
A 9 HIMs getting better
CIRCLE OF TRUST/BOM:


Word of the day: 3 important things about Life

1 Life is Hard-work

2nd You need to have Faith

3rd Grace. Wait for God’s Grace.

Thank you for F3 for making us a better Men.

Asylum Saturday AM

Warm o rama:

Side straddle hop

Motivator

Merkins in cadence

Imperial walker in cadence

Twisties in cadence

Cherry picker

Stretching calves

THE SCENE: Cold 36 degrees and with some Flurries and cloudy skies


F3 WELCOME & DISCLAIMER DONE
WARM-O-RAMA:

Side straddle hop

Merkins in cadence

Imperial walker in cadence

Twisties in cadence

Overhead clap

Cherry picker

Stretching calves


THA-THANG:

Route 66 at the Dragon trail

1st exercise Merkins single count starting at 1 for every light pole

2nd Carolina Dry docks

3rd Squats

Mosey to Caribbean Island

all 4 stations (Island) will do each exercises then Mosey Back to first island and do the next exercise.

1st 10 Flutter Kicks 4 count

2nd Hello Dolly 4 count

3rd Merkins 4 count

4th Diamond Merkins

Roll the exercise dice and do the exercise until the 6 arrives.

Mosey to Dragon Trail and

Nickel, Dime and Quarter

for every 3rd light pole. Recover and

Mosey to Coliseum

The Coliseum

All diamond bases will do

1st Merkins, Dry Docks & Shoulder Taps

2nd Flutter Kicks, American Hammer & Hello Dolly

3rd Jump Squats, Bobby Hurleys & Squats

Rolle the Exercises Dice

Then Mosey to Haslam Rock and back to AO.

COUNT-OFF & NAME-O-RAMA
A 13 HIMs getting better
CIRCLE OF TRUST/BOM:
Word of the day:

Every person has problems and like @matlock mentioned live 1 day at a time.
Matthew 6:34

Living Bible

34 “So don’t be anxious about tomorrow. God will take care of your tomorrow too. Live one day at a time.Thank you for the opportunity to lead the Q.

Happy Father’s day Asylum Beatdown!

THE SCENE: 72 degrees cloudy sky!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivator

Baby Arm circle

Cherry picker

calves stretching

Slow Merkins

slow tempo squat

THA-THANG:
Mosey to the lower parking lot and has 4 stations. Each station has 4 exercises. 10 repetitions each exercises.

1st station: Merkins, Dry docks, Shoulder taps and Diamond Merkins

2nd station : Squat, Lunge, Jump Squat and Hold Squat for 10 secs

3rd station: Side straddle hop, rocky balboa, High knees and 20 secs breathing exercises

4th station: all 4 count -Flutter Kicks, Hello Dolly, Box Cutters and Bigboy sit ups
3 Rounds all Stations:

then Mosey to the Dragon trail

ROUTE 66 : each light pole add 1 squat all the way to 11, And mosey back to light post 1 and start with Jump squat and mosey again back to 1.
then Rocover to the Haslam Rock and mosey to the North of the Colisium.

Doras: start with 25,50,75 and 100 reps x 2 rinse and repeat!

Merkins, Bigboy, dry docks, jump squat

Mosey to the center of the Colisium (all clear)

MARY:
In cadence Flutter kicks 25 4 count, hello Dolly 25 reps 4 count, Box cutters 15 reps and big boy 10 reps. Then mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happy Father’s Day and honoring our Mother too! Always exercise and push yourself even you have some aches and pain, Modify your exercises!
MOLESKIN:
My Mom’s Death Anniversary. Praying for all the people who are in pain, praying for all Cheatsheet mentioned. HAPPY FATHER’S DAY TO ALL THE FATHERS!
ANNOUNCEMENTS: