F3 Knoxville

Truck Stop Convergence

THE SCENE: 40 and clear….perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:  (Waxjob)

  • Side Straddle Hop x 25
  • Tempo Merkins x 15
  • Tempo Squats x 15
  • Grady Corns x 31
  • Crabettes x 10

THA-THANG:

  • Mosey to the concrete bleachers (Bartman)
    • 11’s on the hill – squat jumps at the bottom / carolina dry docks at the top
  • Mosey to the end of the soccer field (Waxjob)
    • 50% run across the field
    • 75% run back the other direction across the field
    • 100% run across the field 25 v-ups at the other end
    • 100% run back – 25 big boy situps at the other end
    • Tunnel of love
  • Mosey to the bottom soccer field (Bartman)
    • Kraken style run around 6 cones.  Start with 5 burpees, 5 merkins, 5 squats at the first cone, then increase by 5 reps after each lap around the cones.  When you get to the last cone you’ll be doing 30 burpees, 30 merkins, 30 squats.  Time ran out, had to cut this short.
  • String of pearls mosey back to the AO (Waxjob)
    • Monkey humpers facing the road
    • Freddie Mercury by the outhouse
    • Pledge of Allegiance by the flagpole

MARY:  (Waxjob)

  • Boat/canoe while singing row, row, row your boat

COUNT-OFF & NAME-O-RAMA
41 strong!   Snorkel, Waxjob, Brick, Mr. Jinxy, Driftwood, Woodshack, Kickflip, Drive Thru, Curveball, Herbie, Bagman, Mustard, Snitch, Swimmies, Full House, Choir Boy, Gibbler, Tweet-E, Swanson, Cosmo, MC Hammer, Tank, Face Plant, Manilow, Abscess, Cavalier, Poyo, Mermaid, Mailbox, Slag (FNG), Guardrail, Lillydipper, Pele, Butters, Frosty, Sparkler, Moses, Steam, Rosetta, Hammy, Bartman

CIRCLE OF TRUST/BOM:  (Bartman)
2019 has been a tough year among our F3 brotherhood – we have dealt with illness, injury, death.  In light of that and also in light of the Christmas season I decided to share several scriptures of encouragement to remind us that GOD is ultimately in control and we can find our rest in him.

MOLESKIN:
It’s always fun to have a big group together for a convergence workout – today was not different.   It was great to see many faces I hadn’t seen in a long time.

ANNOUNCEMENTS:
3rd F immediately after the workout at Two Rivers church

Q on the fly

THE SCENE: upper 30’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • OYO stretches
  • Tempo merkins
  • Tempo squats

THA-THANG:
Mosey to the playground

  • 10 pullups, 10 merkins, 10 big boys – then run to top of hill and do 2 burpees.   Rinse and repeat dropping 1 rep each time until you get to 1 pull up, 1 merkin, 1 big boy.
  • Stay at top of the hill for some Paula Abdul across the parking spaces.  Bear crawl forward 2 spaces, do 10 dry docks, then crawl backward 1 space and do 10 SSH.   Keep this up until you reach the garbage cans.
  • Mosey to the CMU pile
    • 50 overhead press
    • 25 bench press
    • 25 cmu merkins
    • 25 squats
    • maybe some other stuff….it’s all a blur now!
  • Mosey back to the AO

MARY:
Pickle Pounders x 25

COUNT-OFF & NAME-O-RAMA
Snitch, Stretch, Stripped, Bartman

CIRCLE OF TRUST/BOM:
Talked about my wife’s recent mission trip and how it has opened her eyes to the materialistic world we live in here in America.

MOLESKIN:
Today was a shotgun Q, because the scheduled Q was MIA.   We got in some good work though….big thanks to Snitch for co-Qing the CMU part.

ANNOUNCEMENTS:

Mr. Roger’s Drifting Fingers

THE SCENE: Low 40’s and crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x20, Cherry Pickers x10, Tempo Squats 4ct x10, Tempo Merkins 4ct x10, Lunges on the grinder 10 yards and then run to the end.  Then a mosey to Mt. Krumpet for some 7’s (Merkins, and Bodybuilders)  w/ bonus 7 and 7 at the end.  Then mosey back to the grinder. THA-THANG:
Trio Dora….

  • CMU overhead press (150) and partner bear crawl to bathrooms out and back.
  • CMU tri-cep extension (150) and partner bernie to first ball goal and back.
  • CMU bent rows (250) with partner lunges to the water fountain and back
  • 4ct flutter kick (300) with jog to the end of the grinder and back
  • Drifter’s compound get up (50) with partner crab walk to the bathroom and back

MARY:
4ct Captain Thor’s (15), Side Crunches x 1 million , Box Cutters 4ct (20)
COUNT-OFF & NAME-O-RAMA
Mr. Rogers, Drifter, and Butterfingers  aka The Mr. Roger’s Drifting Fingers Trio
CIRCLE OF TRUST/BOM:
Words of Wisdom from Mr. Rogers….(paraphrased)

Coming out here at the park and getting better together is a great gift and is very important to all of us.  However, sometimes we need to take a minute to find some solitude, and slow down to appreciate the world around us.  Take time to walk in the park, enjoy nature, and quite your mind. We all need this time to recharge and find calm in our lives.  Sometimes getting better comes without trying to force change but taking time to reflect and enjoy life.

ANNOUNCEMENTS:
Breakfast at Drifter’s is a go! Mark your calender’s for Saturday December 28th.

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.

Crazy Legs

THE SCENE: 40 degrees, light rain from last night. Good weather for a Friday beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 30 IC
Arm Circles – 10 each direction IC
Cherry Pickers – 15 IC
Mosey one lap around the park.

THA-THANG:
SLAUGHTER STARTER
20 burpees OYO in the AO parking lot before any other exercises or running is completed.

LEG WRECKER x 2
Split pax into 2 groups.
Group 1 does Lt. Dans to end of lot and back.
Group 2 holds Al Gore.
Upon return, Group 1 holds Al Gore while Group 2 Lt. Dans up & back. Rinse and Repeat.

Working Group – Lt. Dan: 2 Single-leg Lunges forward, then one Squat.
Resting Group – 1st round, Al Gore, passing around KB squat hold / 2nd round, Planks.

WEBBICIDES Work from 1 up to 12 OYO

SUICIDE LADDER x 2 sets OYO
After every complete set of suicide sprints, do:
Bonnie Blairs (Jumping Lunges) (1 Count)
1st set x 10
2nd set x 15

DEVIN HESTER (w/ Kettlebell) (each person does once w/ KB and once w/o)
Two PAX of similar speed, race to top of parking lot and back.
1st PAX carries 45 KB, has headstart of halfway there.
2nd Pax attempts to run down the 1st.

COUNT-OFF & NAME-O-RAMA
9 PAX – 8 local, and 1 visitor from Chattanooga – The Count – Respect! Probably outworked all of us.

CIRCLE OF TRUST/BOM:
“The most important conversations you’ll ever have are the ones you’ll have with yourself. You wake up with them, you walk around with them, you go to bed with them, and eventually you act on them. Whether they be good or bad. We are all our own worst haters and doubters because self doubt is a natural reaction to any bold attempt to change your life for the better. You can’t stop it from blooming in your brain, but you can neutralize it, and all the other external chatter by asking, What if?” – David Goggins, Can’t Hurt Me

Prayers for some F3 brothers and their family, and also for a local F3 brother who we recently lost.

MOLESKIN:
Good way to end the week. Everyone put out some serious effort.

ANNOUNCEMENTS:
Convergence this Saturday at Truck Stop, Manilow is leading.