F3 Knoxville

Must Be Fall Break

THE SCENE: Finally feels sort of fall-like… About 60 and cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Travoltas x15 IC each side
Imperial Squat Walkers x15 IC
LBAC x20 each way IC
Hindurkins x10 IC

THA-THANG:
Cuper Cimple CMUesday recipe:

10 Burpee w/hop over block
1 lap

10 Burpee w/hop over block
20 One-Hand OHP (10 each side)
1 lap
1 more lap

10 Burpee w/hop over block
20 One-Hand OHP (10 each side)
30 Lunge w/ Twist
1 lap
1 more lap
Plus an additional bonus lap

10 Burpee w/hop over block
20 One-Hand OHP (10 each side)
30 Lunge w/ Twist
40 CMU Swings
1 lap
1 more lap
Plus an additional bonus lap
Recovery lap

20 One-Hand OHP (10 each side)
30 Lunge w/ Twist
40 CMU Swings
1 more lap
Plus an additional bonus lap
Recovery lap

Time’s running short…
20 CMU BBS
Bonus lap
Recovery lap

MARY:
Flutter kicks x50 IC

COUNT-OFF & NAME-O-RAMA
2 PAX this morning, plus some creepy guy who sat in his truck the whole time, his beady eyes and puffy face eerily illuminated by the dim yellow-green glow of Flappy Bird flitting across the screen of his iPhone X.
CIRCLE OF TRUST/BOM:
Brief… Goes along with the EH cards I brought. As Abscess mentioned this week, don’t stop the EH when an FNG shows up. Reach out and continue to encourage! (also, Q.)
MOLESKIN:
Well, OK the dude in the truck wasn’t necessarily creepy. And made up all the detail. Couldn’t see that much… But he was on his phone just about the whole time, except when I went over to put on the ol’ EH. He was asleep. Left a card on his windshield…
ANNOUNCEMENTS:
BroLympics!!!!! November 9! More info to come…

Super 21

THE SCENE: Don’t remember, Forgot to Post, too long ago. It was dark, I know that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, BAC, Tempo Squats, Tempo Merkins, Smurf Jacks
THA-THANG:
Super 21 – Look it up, its the site – we did it with Merkins and BBS. We did 21 Squats at #1-10, 21 Man Climbers at #11-16, and American Hammers at #17-21.

AND THEN…

We did partner sets of 100 of Merkins, LBC, and Squats

MARY:
Flutter Kicks

Juco 10/7/2019

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, bunch of burpees
THA-THANG:

  • Dora- 200 overhead + 200 curls with 20 jump squats
  • Listened to Nutmeg whine like a little girl
  • Duckpond- 50 flutter kicks, 50 situps
  • Continued to deal with Nutmegs bellyaching
  • 10 Starwalkers and bear crawls x2
  • Spent 5 minutes wringing sweat (and Nutmegs tears) off of shirt.

MARY:
Judge Judy made us do pickle pounders for approx 1 hour.
COUNT-OFF & NAME-O-RAMA
Couldn’t figure out how to post the names.
CIRCLE OF TRUST/BOM:

MOLESKIN:
Staying yoked with Christ at all times.
ANNOUNCEMENTS:
none.

Never forget 19

THE SCENE:
beautiful morning to sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo- Tempo- Tempo merkins 19

M.A.R.S w/ cherries picking and bucket dropping  19

tempo Squats 19

SSH 19

THA-THANG:
Mosey to the coupon pile

Brickyard Bear crawl 19

Coupon Leap Frog 19

Bear Crawl up the Stadium w/ coupon and squats 19

Crawl Bear down w/ Coupon and return it to its home

MARY

Man Makers 19

flutter kicks 19

Hello Dolly 19

BBS 19

 

  • COUNT-OFF & NAME-O-RAMA
    20 HIMs put in the work
    CIRCLE OF TRUST/BOM:

    MOLESKIN:
    Insert any personal comments, notes, devotion content, etc.
    ANNOUNCEMENTS:
    Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tailgating downtown

THE SCENE: Upper 60s, felt great
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squat
  • Imperial walker
  • 3 point merkin
  • OH claps
  • SSH

THA-THANG:

Mosey out to amphitheater, stop at the top for two rounds of each:
  • 15 rows in the rails
  • 15 sit ups with feet on chair backs
Continue mosey to rock church, 5 rounds of:
  • 10 curls
  • 10 rock squats
  • 10 alternating hand merkins
  • 10 front lifts
  • 10 OH lunges
At the conclusion of each round, dealers choice between 10 burpees or sprint to the church and back twice.
Mosey over to the stairs of Mordor for AMRAP of the following
  1. At bottom: 10 decline merkins, 5 pistol squats each leg
  2. Sprint to the top
  3. At top: 10 big boys, 10 mountain climbers
Mosey back to start point

MARY:
No time for Mary this morning
COUNT-OFF & NAME-O-RAMA
4 strong: Drive-Thru, Cornhole, Bag Man, Abort
CIRCLE OF TRUST/BOM:
Short and simple this morning, live your life to leave no doubt. No doubt about what is important to you, how you treat people, and what your actions say about you. Leave no doubt!