F3 Knoxville

Author: Tank

Christian, Husband to Holly, Father to Foster, Megan, William and Molly, from Knoxville, UT grad, Bearden grad, Pre-School grad

Foxes, Skunks and CMUs

THE SCENE: Another beautiful morning, cool and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, plank pointers, squats
THA-THANG:
CMU carry to parking lot big island. Do some presses, OH carry and curls on the way.

Carry 1 CMU on a speed walk. At cone, Run back to previous cone and back w/o CMU then do exercise. Pick up CMU speed walk to next cone and repeat. Exercises are:

  • 15. Merkins
  • 20 OH presses w/CMU
  • 20 jump squats
  • 20 plank pointers
  • 20 dry docks
  • 20 curl/press
  • 20 plank over CMUs (each side is 1)
  • 20 SSH
  • 20 “bench presses” w/CMU
  • 20 tri presses

run a full lap around after completing each round

REPEAT till time ends

MARY:

Flutter Kicks and a creative circle of pain Merkins

COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
“But at the beginning of creation God ‘made them male and female.’ ‘For this reason a man will leave his father and mother and be united to his wife, and the two will become one flesh.’ So they are no longer two, but one flesh. Therefore what God has joined together, let no one separate.””
‭‭Mark‬ ‭10:6-9‬ ‭

let your wife know you are one.
MOLESKIN:

great morning, great weather. Wax job came up with the topper for ring of fire merkins. The “real Superman” doing a merkin and on way up putting your arms and legs off the ground.

ANNOUNCEMENTS:
Goliath at the Gorge, Brolympics

Doubtfire is trying to get us assaulted

THE SCENE: Beautiful clear morning, cool like a cucumber out of the fridge on some soft white bread with mayo.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to get the CMUs that Doubtfire hid in the woods and tried not to get  assaulted in the process by the weirdos that live in the woods.
THA-THANG:
Do exercises then run a 1/4 mile lap, repeat

  • 10 Merkins
  • 15 curl and press w/CMU
  • 20 dry docks
  • 25 squats
  • 30 plank jacks

repeat

return CMUs to Doubtfire’s special place and do some bear crawls, some pommel horse things, pull ups, and Bernie Sanders on the way back to the AO.

MARY: 

53 LBCs on 4-count

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“That is why a man leaves his father and mother and is united to his wife, and they become one flesh.”
‭‭Genesis‬ ‭2:24‬ ‭

“However, each one of you also must love his wife as he loves himself, ……”
‭‭Ephesians‬ ‭5:33‬ ‭

BE ONE WITH YOUR WIFE.

MOLESKIN:
It’s been 2 1/2 weeks since I last worked out at F3. I felt it. Got lapped but was happy to back out.
ANNOUNCEMENTS:
Goliath at the Gorge 10/18-19, Brolympics 11/9,

 

Dog Pound Iron Pax week 3

  • THE SCENE: The dog pound Pavilon. Cooler than it has been recently.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA: 
    Mayberry warmed up the crew
    THA-THANG:
    The Iron pax week 3  consisted of as many rounds as possible of the following exercises in a time period of 43 minutes.
  • 10 pull ups
  • 15 Burpee’s with jumping over CMU
  • 20 CMU curls
  • 25  squat thrusters with CMU
  • 30 gas pumpers (reverse crunches)

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Sadly we did not have a BOM. People took off pretty quick to work.
MOLESKIN:
Today was third Thursday coffeteria.
ANNOUNCEMENTS:
None

Root!

THE SCENE: Warm
F3 WELCOME & DISCLAIMER almost forgot it
WARM-O-RAMA: intro to Spread Eagle Merkins 
THA-THANG:
Mosey to the trail head.  Hit the trail with flashlights on a mosey, stopping to do 20 3-ct merkins. High knees when we hit the grass at Admiral park.

5 station loop. Stop at each cone and do (reg,wide,diamond and spread eagle merkins) qty of 20 on first lap, 10, 5. On each lap stop at pavalon for 10 pull-ups.

Take a lap with only pull-ups and finish with flutters to 30. Take another lap w/o exercises.

Mosey back doing imperial walkers thru grass then mosey Thru woods back to CC Park. Stopping for 20 tempo squats and some rocketts. Bernie once out of the woods from pole to pole and then snake around the trail back up to the splash pad for 20 dips, 10 inclines and 10 declines. Snake around to the AO.

MARY:
100 LBCs, circle of pain with 5 Merkins
COUNT-OFF & NAME-O-RAMA

8 in attendance

CIRCLE OF TRUST/BOM:

“Be careful to thank God what you ask for”  many times we are quick to ask God for  things that will help us or others, we tend to forget about going back and thanking God for his intervention. Let’s  make a greater effort to appreciate what God does for us and thank him for his many answered prayers.

 

 

MOLESKIN:
Don’t leave a Q in drafts or someone will stalk you. I found this message in my Q notes.

Tank, I’m watching you….always watching you! Waaa ha ha ha.

Im guessing it’s Woodshack or Doubtfire
ANNOUNCEMENTS:
Dad camp, dirt circuit, TTTP.

No chalk, no problem

THE SCENE: 70 degrees and moist like Bowflex likes it.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: Imperial walkers, slow Merkins , this and that

THA-THANG:
grab CMUs and mosey to tennis courts. Partner up. One does OH carry around court while other runs  suicides until his partner finishes lap. Switch. Repeat doing presses then curls while walking with cmu until both have carried CMUs 3x

Mosey to base of matterhorn. Suicides up the road incline towards the restaurant stopping at cones for 10 reps of each exercise. They are:

  • Merkins
  • Squats
  • dry docks

Run back in zig zag pattern long way around, up and back to Dwayne (the rock) and quick mosey back to the AO.

At AO, curl the CMU 2x  pass it to your left and do a burpee. Repeat

MARY:
no Time (possibly on purpose so we don’t have to sit in the water)
COUNT-OFF & NAME-O-RAMA
16 pax
CIRCLE OF TRUST/BOM:
Following Christ requires action from us according to new standards, developing new habits, and a conscious change of our thinking. Christian maturity is not shown through our beliefs or declarations, but through our behavior and personality. Results are the products of our actions! To grow spiritually, we need to change our priorities and thinking. To be more like Christ, you need to think according to His standards.
MOLESKIN:
It is so good to see members of the pax getting better physically. Seeing where they have improved and become faster, stronger and have more stamina.
ANNOUNCEMENTS:
Prayers for Lady Junk and the Junk family.

TTTP, 2.0 workout, HHOCR,  Goliath at the gorge