F3 Knoxville

Smile! You’re on Candid Camera!

THE SCENE: Low 70’s, high humidity.  Easy to get the muscles warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 (4 ct); Imperial Squat Walkers x 15; mosey around the circuit for a preview of each station

THA-THANG:
Divide into 5 groups, 1 group per station as follows:

Station 1: Baby Cardiac.

Bernie up the hill.  3 burpees.  Back down.  3 burpees. Sprint up the hill.  3 burpees.  Back down.  Wagon wheel to pick up the 6 and finish together.  Mosey to Station 2 and bump that group on.

Station 2:  Brickyard Bearcrawl:  Bearcrawl across parking lot, 1 derkin with feet on curb.  Bearcrawl back, 2 derkins. Bearcrawl across again, 3 derkins.  Etc till you reach 10 derkins.  Then Flutters x 25 (4 ct).  Repeat till you’ve been bumped.

Station 3:  Doras in the opposite parking lot.  Partner up for 50 man makers, and then as many monkey humpers as you can get before you’re bumped.

Station 4:  The cloud for 11s of Box Jumps/ Dips and then BBS/CDD.  Rinse and repeat till bumped.

Station 5:  CMU station.  With 2 CMUs set up, dips to a sitting position and then back up.  At the highest point, touch head with one hand, then another dip.  Next up, touch head with other hand.  Do 20 of these, then 25 curls.  Rinse and repeat till bumped.

I believe everybody got through one circuit at every station.

MARY:
Boat/Canoe for 4 minutes.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We focused on Lou Gehrig and the type of character demonstrated over a lifetime to feel like you are “the luckiest man on the face of the Earth” in the face of adversity like being diagnosed with ALS in the prime of your life.  It was inspired by listening to an F3 podcast about Crablegs (from the Raleigh area, not our own Crablegs) who has been diagnosed with ALS and is on a tour of the country visiting F3 AOs and MLB ballparks with his family, all while demonstrating the same strength of character we saw with the “Ironman” and his famous speech at Yankee Stadium.  Gehrig gave his famous speech on July 4, 1939.  He died less than 2 years later, June 2, 1941.  If you want to watch his speech some of his speech and the background , there’s a nice segment here:  https://www.youtube.com/watch?v=fLoq_st_JEo

MOLESKIN:
Thanks to Filter for following us around to get some great photos and his work on updating our website and social media.
ANNOUNCEMENTS:

Just the 3 of us!

THE SCENE: Perfect weather. Maybe a little humid

WARM-O-RAMA:
Quick stretch

THA-THANG:
Run 5 miles. Add a nice hill. Sprint last minute around baseball field

MARY:
Extra lap around parking lot.

COUNT-OFF & NAME-O-RAMA
Party of 3 (cavalier, fingerfood and toebox)

CIRCLE OF TRUST/BOM:
Be intentional in your relationship with God. Make a plan to worship, pray and read. Faith comes from hearing, that is, hearing the good news about Jesus.

MOLESKIN:Prayers for lady junk and Addie

ANNOUNCEMENTS:

 

It’s not my Birthday but we can party

THE SCENE: Early and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the field.  tempo Merkins, cherry pickers, rockettes
THA-THANG:
Mosey to playground for 7s. Pull ups and 4-count LBCs.. in between, Run up to circle stopping at each cone to do a burpee.

Mosey to the splash pad for a kraken of 25 reps. Do exercise and then run around perimeter of splash pad. Exercises are:

  • Dips
  • OH presses
  • V-ups
  • Merkins
  • Step ups per leg
  • 10lb ball slams
  • lunges per leg

finish with Indian run to AO, and 10 decline, 10 incline and 10 dips x2 and 30 calf raises

MARY:
dealers choice: side crunches, hello Dolly’s , Freddy Mercurys
COUNT-OFF & NAME-O-RAMA

pax of 9

CIRCLE OF TRUST/BOM:

We’re all busy so don’t use “too busy” as an excuse for not doing something. Too busy just means it isn’t a priority. It’s not as important to you as something else.

Spend time in prayer, with your wife, kids mom etc.

MOLESKIN:

prayers for junk’s wife, butters family being sick, friends with losses and issues, Bartman’s daughter

ANNOUNCEMENTS:
TTTP, F3 Dad camp

Lonely CMUs

THE SCENE: Partly Cloudy, 71°F, Feels like 73°F, Humidity 100%, Wind 0mph from NE – by Klimat.app

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Ssh 25 4ct
  • Tplank arm circles 10x
  • 20x merkins

THA-THANG:

8 rounds with CMU

  • 8 SHOULDER PRESS
  • 20 PLANK PULLS 10 per side
  • 8 SWINGS
  • 200 METER CMU carry

MARY:

  • 25 Merkins
  • 25 4ct hammers
  • 25 diamond BBS
  • 25 4ct flutter kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
—
MOLESKIN:
Encourage any men you know in Fountain City and Halls to come to the Quacken.

ANNOUNCEMENTS:

Hundred

THE SCENE: Partly cloudy, 74 degrees F, 92% humidity
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:

Cherry Pickers, SSH, Imperial Squat Walkers, Baby Arm Circles

THA-THANG:

Indian Run to:

1st Baptist Parking Lot  50 WWII Sit Ups followed by 50 Squats

Alcoa Elementary School

(Total per 2 man team)

1 begins exercise count while 1 runs around 5 MPH sign then switches with partner to complete:

100 Toes to Bar

100 Box Jumps

100 Merkins

100 Inverted Pull Ups

Little Mt. Suckmore 7’s

1 to 6 Hand Clap Merkins at Bottom

6 to 1 Body Builders ( 8 CNT) at Top

Mosey back to AO:

1st Baptist Parking Lot  25 Walking Lunges, 25 Dry Docks, 25 Walking Lunges, 25 Dry Docks

AO Parking Lot  25 Walking Lunges, 25 Dry Docks

MARY:

Flutter kicks, Side Leg Lifts, Plank Jacks, LBC’s

COUNT-OFF & NAME-O-RAMA
11 HIMs, no FNG’s

CIRCLE OF TRUST/BOM:
Like many of you, there are words I try not to use.  Most of them are the notorious 4 letter variety but there are a few 10 and 12 letter words that aren’t very nice to lace in our communications.  There are a couple of others I try not to use.  One is “coincidence” because I really don’t think there is such a thing.  The other is “proud.”  That’s a hard one to avoid when you have children in the home or in my case, several grandchildren.  I try to work around the thought I am conveying and change the word to “joy.”  Instead of saying I am proud of something they did, I rather explain the joy I have when I see them do it.

Given my penchant for the word JOY, the comments in the link below really spoke to me.  I hope it does to you as well.  (Click on it to open the words attributed to Clemson Coach Dabo Swinney.)

https://pbs.twimg.com/media/Dv1ukagVYAE-WFN.jpg:large

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