F3 Knoxville

Gold Rush!

THE SCENE: perfectly right in between cold and warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I had them youngsters bid farewell to Sally with some cossack squats. Sally was a mess of emotion. First she was up, then down, then up again…

Then we all settled affairs at the farm by selling our 10 henderkins to farmer Yosef, and but then we were cut free to head up to the mountains and seek our fortunes.

THA-THANG:
Everyone grabbed a pickaxe from the CMU depot, so there was plenty of them up in the mines.

Without giving away any incriminating details, and laid out the plan that would soon make me-er uh… all of us rich!

At the mountain, we had a couple of fellers hold up the old abandoned mine shafts in a variety of ways:

  • Low plank
  • Knees above parallel bars
  • Bar hang
  • Low dip
  • Balance board
  • Etc.

Meanwhile we sent another feller down in the mine to dig out some nuggets (10 blockies per nugget). As soon as anyone dropped their shaft, boy I’ll tell you it kicked up a heap of dust and make a racket that carried on for miles! So I told the boys to split and split fast anytime that happened and to lay low in the camps.

Laying low in the camps:

Camp 1

  • 20 iron Mikes 2ct
  • 20 monkey jumpers 4ct
  • 20 side lunges (10 each leg)

Camp 2

  • 20 mountain Climbers 4ct
  • 20 Peter Parkers 4ct
  • 20 in and outs single ct

Camp 3

  • 20 diamond merkins
  • 20 Carolina dry dock
  • 20 Berpees

Camp 4

  • 20 cmu bent rows
  • 20 Lawnmowers (10 per arm)
  • 20 cmu swings

MARY:
After a good day of prospecting, I introduced the boys to Mary and she showed us a good time… 20 ic LBCs and hold 6 inches…

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:
Much like prospecting, life can feel like things are getting in the way of each other. Work keeps us from family. Family drama makes work hard. Etc. However, we need to keep the perspective that we are where we are meant to be in each moment to do the best we can in that moment. Laying low in the camps isn’t just so you can get up to mine gold. There is good stuff happening wherever we are if we’re willing to be a part of it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast @Drifter’s on Saturday and Snokel says we’ll have to earn it.

Lap Dogs

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Grab a CMU and carry it overhead to the boat. Do tris, presses or curls while we mosey.

At the boat,

  • 10 squat presses
  • 10 super presses (iron mike style)
  • 10 tris
  • 10 curls

run towards the steps side shuffling thru the . Zig zag cones

Mosey down to the bottom steps and then up steps to Dwayne Johnson and do 10 Merkins, 10 4-ct shoulder taps and 10 dry docks.

Mosey towards top of hill above where the boat sat and do suicides at cones.

mosey to restaurant entrance and bear crawl down hill from cone to cone.

run around to boat stopping at cone to do 10 squat jumps, 10 lunges per leg, 10 4-ct imperial walkers.

repeat amlap

Mosey to AO w/CMUs
MARY:

30 flutters

COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
You are the only Bible that some unbelievers will ever read.  Try to be the person that represents Christianity well.  People are watching And judging.
MOLESKIN:
Good work by the pax today, good fellowship at coffeteria as well. La-z-Boy “roasts” some good coffee!! Thanks for providing it brother.
ANNOUNCEMENTS:
Possible F3 backpacking trip this spring???

Forgot plans, chalk and cups, but didn’t forget to burn calories

THE SCENE: Checkerboard clouds above, cold but not too cold. Pretty ideal for this workout.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, 10 merks, 5 cobra Kais, 5 cherry pickers. Mosey around Course to explain exercises since I left chalk at home.
THA-THANG:
The Equalizing “kinda hard stuff but not really that hard unless you are out of shape and if you are out of shape it is good for you to do it because fitness is fun and why else would morons like us be up at 5:30am doing stuff in the darkness of a park that is not illegal” Obstacle Course. The obstacles are……

  • 5 burpees
  • 10 pull ups
  • Short chop steps around 11 cones
  • Line drills quick feet
  • 20 Merkins
  • duck walk 4 corners
  • The “didn’t we do this stupid thing before” climb on the “snake” railing
  • 20 BBS
  • Bear crawl up walkway
  • 20 dips
  • 20 rows under the picnic table
  •  20 pickle pounders
  • 20 flutter kicks

Repeat as many rounds as possible till time is up

MARY:
20 box cutters, Peter Parkers, times up!

COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
Be fun. Do fun stuff with your kids and your family.  We can sometimes get wrapped up in work, every day stressors of life, or even ourselves and forget to have some fun time with our loved ones. It doesn’t just have to be on the weekend. Take some time this week to do something fun with your kids that you normally wouldn’t. Play a game, wrestle, play 20 questions.
MOLESKIN:
Several prayer requests, good fellowship afterwards with some coffee even though I forgot cups.
ANNOUNCEMENTS:
La-z-boys coffee, orange Ts coming soon

PM Asylum — Surprise Birthday Q

THE SCENE: Perfect for a beatdown.  50 Degrees

WARM-O-RAMA:
47 4cnt SSH,  Cherry Pickers, Arm Circles, Seal Claps

Baseline:  Apolo OhNo’s, Snowboarders, Rocky Balboa’s, Karaoke, Skips, Bear Crawls

THA-THANG:
Battle Buddy Up, Slingshot up Cardiac.  1 partner does 100 yard dash, while other does Blockees.  Then, slingshot back.

Mosey to the do Pyramid Scheme

Battle Buddy, run opposite laps, and do exercises when you meet :  Merkins, Squats, Burpees, LBC’s

MARY:
Freddie Mercury’s, Superman’s, Planks

CIRCLE OF TRUST/BOM:
Surprise 47 Birthday Q.  Read a study last week that figured out statistically 47 was the most unhappy year of someone’s life in the developed world.  You are most happy at 18.  The good news is that it is a Bell Curve and when you hit 67 you are once again as happy as you were at 18 years old.  I for one am going to give a middle finger to this idea and encourage all to make right now the best year of your life.  Love your kids more, Love your spouse more, Find Someone without friends and Love on them.  I have never heard of someone on their deathbed saying I should have loved less or volunteered less.  We all know that makes our heart full so encourage you to start now.
MOLESKIN:
Prayers for Pinto and his continued Fight.  Prayers for Tony Williams and his family who passed away last week.

foggy tour de big ball

THE SCENE: I guess it didn’t feel as cold as it was… foggy and a little ice
F3 WELCOME & DISCLAIMER Yup, took care of the important stuff
WARM-O-RAMA:
We warmed up with a slow mosey in the direction of the amphitheater. Every 15-20 seconds we stopped and alternated between 5 merkins and 5 air squats.
THA-THANG:
The mosey continued to the rock pile adjacent to Neyland dr. We continued our alternating merkins and squats about every 15-20 seconds.

at the Rock pile we took a few minutes to do some static stretching and then were lead in a chorus of “Flower” by Moby while holding a friendly coupon.

We finished our time at the rock pile with 20 curls and 20 overhead chest presses. We gently put our rocks down and continued our foggy tour along the waterfront. the alternating merkins and squats continued until we reached the pedestrian bridge at volunteer landing. While ascending the steps to the ped. bridge we did our best oompa loompa impression both forward and then backwards.

Once on the ped. bridge we assumed it was save to cross but quickly realized that our alternating lunges were a little risk on the ice covered bridge. we safely crossed to the other side and approached the dreaded Walnut.

At the bottom of Walnut we thought it would be a good idea to “basket ball shuffle” to the top of the hill. This was such a great idea, we walked back to the bottom and shuffled back to the top facing the other direction to balance our now aching quads and hips out.

Now at the top, unable to feel out legs, we continued our Mosey back to the AO, stopping every 15-20 seconds for our alternating 5 merkins and 5 squats. We arrived back at the AO promptly at 6:15… thank goodness, because if we had time for Mary, we would have tired a new exercise = The Wolverine! We will save that for later…

MARY:
ran out of time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
there are a lot of lonely people out there… how can we interact with them to bring community
MOLESKIN:
I hate Walnut
ANNOUNCEMENTS:
Sign up to Q!