F3 Knoxville

99 Problems

THE SCENE:

35 and slightly gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 15 Forward and Back

15 Imperial Walkers IC

10 tempo Merkins

THA-THANG:
PAX completed 99 reps of the following exercises:

  • Merkins
  • Squats
  • CMU curls
  • LBCs
  • Star Jacks
  • CMU OH press
  • Flutter kicks
  • Rocky Balboa
  • CMU tri extension

MARY:
30 second plank

Hello Dolly x 20 IC

30 second plank

ATMs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
It’s really easy to focus on a mountain of problems and become overwhelmed. Remember to count the blessings in your life as closely as you count your problems. Chances are your balance sheet looks better than you think.
MOLESKIN:

ANNOUNCEMENTS:

Leg Day

THE SCENE: Cool and dry
F3 WELCOME & DISCLAIMER

Welcome to F3. It stands for Fitness, Fellowship and Faith. You are here on your own volition. I am not a professional. This is a free workout. I do not know your injuries and if you need to modify, please modify.

WARM-O-RAMA:

  • Side-Shuttle Hops incadence x 20
  • Merkins x15
  • Mosey to Church Parking lot while farmer carrying CMUs with 5 calf raises

THA-THANG:
DORA Style workout.

Round 1 – Bear Crawl up hill and 10 merkins

  • 150x 3sec hold Al Gore’s
  • 200x iron mikes
  • 250x

Round 2 – Bernie up hill with 10 WWII

  • 150x burpees
  • 200x
  • 250x

MARY:
Mosey back to Grinder while farmer carry CMUs with 5 calf raises
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
With going along with Leg Day, your legs are your base. In your lives, your family and friends are your base. You can’t always hold yourself up. It is okay to rely on others to be your base. With my grandmother in nursing home and getting worse every day, it has been critical to keep my base close to help hold me up. Keep your base close.
MOLESKIN:

ANNOUNCEMENTS:.

 

The Bernie Bear

One comment

THE SCENE: 31 degrees and misty mountain madness all about.
✔ F3 WELCOME & DISCLAIMER :  

Welcome to another episode of “Torture with Trolley”

WARM-O-RAMA:

  • Circle Burp – for about 25 burpees
  • 51 merkins
  • 51 guardrail dips
  • 25 Australian mtn climbers
  • 25 dancing crabs ( crab position with kicking legs )

Introducing The Clap Jack – a burpie, clap merkin, to star jack.

5 Clap Jacks

THA-THANG: The Bernie Bear

Up Jucomanjaro, switch every hundred feet

  • Bernie
  • Bear crawl

To corner

At corner do teams of four 100 foot sprints with mosey back. About 6 reps.

Then going down,  do mosey and crawl bears alternating every 100 feet to bottom

Through parking lot do 5 more Clap Jacks and 15 more Australian Mtn Climbers

MARY:

  • 51 Side Crunches
  • 51 Bay City Scissors (4ct at 45 degs, 4ct at 1 degs)
  • 15 Break Dancer Merkins (from lexicon)
  • 51 Flutters
  • 25 Crunchy Frogs (from lexicon)
  • 51 Slutties – spread eagle flutters
  • 20 Bropees (from lexicon – groups of two burpees with High Ten finish)

CIRCLE OF TRUST/BOM:
As I pray, make me willing to speak up, lift up, show up, and stand up for the ones Jesus loves and died for.  Help me to forget myself and my needs so that I can enter their lives and their need to know their deliverer and experience new freedom”

ANNOUNCEMENTS:

Still having F3 on Black Friday!

A rainy day is a lovely gift

THE SCENE: Rain (lots of rain & puddles), 52°F, Feels like 52°F, Humidity 95%, Wind 2mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 30x SSH
  • 15x LBAC forwards & backwards
  • Little of this, little of that

THA-THANG:
Mosey the long way to the road side parking lot.

  • 7 minutes of playing in the rain (3 rounds)
    1. 10x Burpees
    2. 30x Dead Bugs
    3. 15x Shoulder tap merkins
    4. 10x Reverse Burpees
    5. 6x Parking Spot Bearcrawl & Crawlbears
    6. 30x Parking Spot Lateral Shuffles
    7. REST
  • Mosey to my truck for the tires
  • Split into 2 teams, 1 Pax runs with tire to the end of parking lot & back
  • Other Pax do exercise, rotate to next exercise every time your team has a new tire puller
    • Lt. Dan’s
    • American Hammers
    • Seal claps
    • Imperial walkers
    • LBCs
    • Overhead claps
    • Squats
    • Moroccan Nightclub
    • BBS

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Don’t expect to be motivated every day to get out there and make things happen. You won’t be. Don’t count on motivation. Count on Discipline.
Motivation will only get you so far. It won’t get you out of bed every morning to go to workout. Discipline will get you through the things that you don’t feel like doing, but will push you to do it.

MOLESKIN:

ANNOUNCEMENTS:
Dec. 7 Convergence and 3rd F

THE GOLDEN ROAD

THE SCENE: Low 50s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Static Stretching, Descending Burpees (x10,  x9, x8, x7, x6, x5) – Co-Q Bartman
THA-THANG:
Mosey to strip center parking lot for 15 more Burpees.

Mosey on to the base of Jucomanjaro. 8 cones spaced out going up to the summit. Each cone marked with an exercise.   Battle Buddies complete 50 reps total as a team, one exercising while the other runs to next cone and performs 3 hand-clap Merkins before running back. Once reps complete, teams move to next cone and repeat, making our way slowly to the top. Exercises: Jump Squats, LBCs, Incline Merkins, Monkey Humpers, Freddy Mercury (4ct), Decline Merkins, Windmills, SSHs.

Once PAX reached the summit, we were greeted by Waxjob, levitating amongst four blazing torches of fire and the Golden CMU perched atop of a large log seemingly engulfed in flames. Bartman presented the Golden CMU to JUCO but required exercises called by Judge Judy (10 Burpees) Booster (100 calve raises) and Spotter (25 Harry Rockettes) before it was handed over.  Judge gave a short speech about Spotter’s awesomeness and announced Spotter would be keeper of the CMU – well deserved!

Pax jogged back down the mountain with the inflamed torches ablaze. Once torches were extinguished in the duck cesspool, PAX performed Merkins – x40, x30 and x10 before circling up for MARY at the shovel flag.

MARY

Really slow Peter Parkers – Co-Q Bartman
COUNT-OFF & NAME-O-RAMA
32 strong


CIRCLE OF TRUST/BOM:
Judge Judy told a story of a hostage situation he encountered at work and the tremendous leadership and bravery displayed by law enforcement during the event.  What difficult Jester in your life is Christ asking you to clean up? Do you have the courage to obey his command, even when it feels like too much to ask?
MOLESKIN:

Golden CMU handoff was absolutely epic. Thank you Bartman for co-Qing with me and Waxjob, La-Z-boy and Code Brown for making the ceremony so creepy, yet awesome.
ANNOUNCEMENTS:
Abscess traveling to Cleveland for 1 year anny.