F3 Knoxville

Humbling

THE SCENE: Partly cloudy 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over head clap x 40 IC

Imperial Squat Walker x 15 IC

SSH x 30 IC
THA-THANG:

Jelly Legs: Mosey to hill

  • R1: Hold Squat for 10 sec; 10 squats; run up hill; 2 burpees
  • R2: Hold Squat for 20 sec; 20 squats; run up hill; 4 burpees
  • R3: Hold Squat for 30 sec; 30 squats; run up hill; 6 burpees
  • R4: Hold Squat for 40 sec; 40 squats; run up hill; 8 burpees
  • R5: Hold Squat for 50 sec; 50 squats; run up hill; 10 burpees

Merkin Hill:

  1. Bottom of hill 10 merkin, top of hill 9 merkin
  2. Bottom of hill 8 merkin, top of hill 7 merkin
  3. Bottom of hill 6 merkin, top of hill 5 merkin
  4. Bottom of hill 4 merkin, top of hill 3 merkin
  5. Bottom of hill 2 merkin, top of hill 1 merkin

Mosey back to AO

MARY:
8 Count MM x 10

flutter kicks x 20 IC

8 Count MM x 10
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My son broke a window playing baseball. I got mad about it and cleaned it up. As I was cleaning it up the thoughts of my childhood and the many things I broke, burned, blew up, destroyed, etc. came to mind. It gave me the wonderful opportunity to apologize to my son for getting mad and to remember my example to my sons. Yes, they will break things we love and can’t really afford to fix many more times, but it is always a chance to grow and to help them grow through easy lessons (broken window) to the hard ones…which I know are coming.
MOLESKIN:

ANNOUNCEMENTS:
Powell High School 5K Saturday May 4 at 3pm

Dont Drop the CMU

THE SCENE: Cool and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers x10 IC
  • Tempo Squats x10 IC
  • Merkins x10 IC

THA-THANG:
Goal of the workout – never set your CMU down. If you set it down, you’re responsible for keeping track of how many times. Total number of times it is set down by the group will result in certain punishment… see below.

  • 11’s on Crumpet – Squats at top, Blockees at bottom, Bernie up the hill each time.

CMU Kraken

  • 20 Curls, 20 Flutter Kicks, 20 OH Press, 20 Upright Rows, 10 CMU Swings, 20 Merkins, 20 Thrusters, 20 Squats

Punishment – The number of times CMU’s were set down results in that many reps of a specific exercise. Since there was only 3 of us, Hammy decided to give us a multiplier of 12 which was an unwise decision.

  • 0-30 = Burpees
  • 31-60 = Merkins
  • 61+ = Squats

We totaled only setting down the CMU’s 3 times, but since Goldfinger only had one fully functional hand, we took one of those away. So our ending was… 24 Burpees!

MARY:
LBC’s for the last minute because that’s all we had left.
COUNT-OFF & NAME-O-RAMA
Only 3 due to MMMM. FNG Goldfinger
CIRCLE OF TRUST/BOM:
I’ve been hit with stress from multiple sides throughout the last few weeks. More than I usually ever have to deal with. I’ve found myself needing to turn to God a lot more and praying about it. Always remember He is one you can turn to in your time of need. He will never turn you away.
MOLESKIN:

ANNOUNCEMENTS:

All Around JUCO

THE SCENE: Beautiful 50 something.
F3 WELCOME & DISCLAIMER  given
WARM-O-RAMA:
15 SSH, 10 tempo squats, 10 tempo merkins, 15 Moroccan night club
THA-THANG:
In an attempt to run around all of JUCO, begin mosey toward the Sophomore.  At the four corners,

  • 20 merkins
  • 20 squats
  • 20 mountain climbers
  • 20 Freddie Mercury

Continue run around the back of the maintenance building to the grassy hill.  Run up the hill 5 times while zig-zagging around each tree.  At the top, alternate with 15 diamond merkins and 15 lunges each leg. Squats at the bottom at the end until the 6 gets in.

Mosey to the small parking lot next to the pond and do 20 Flutter kicks IC.  Run around the walk path and stop as instructed to perform exercises:

  • 10 burpees OYO
  • 20 Hello Dolly IC

Cut off the walk path at the large parking lot northeast of the school.

  • 10 8 Count body builders IC

Run to the next corner of the parking lot towards Hardin Valley road.  Perform exercise at the intersections.

  • 20 squat jumps
  • 20 star jacks
  • 20 iron Mikes
  • 10 burpees back at the shovel flag

MARY:
LBC smoker:  10 of each of these LBCs, reverse LBCs (moving the lower body only), 6 inch LBCs (LBCs with legs straight and 6″ of the ground), and full-grown LBCs (regular and reverse together).
COUNT-OFF & NAME-O-RAMA
13 HIMS made it all the way around JUCO this morning!
CIRCLE OF TRUST/BOM:
Take time to appreciate the mothers and especially stay-at-home mothers in your lives.  They do not get the credit they deserve, but try your best to remind them how important they are.
ANNOUNCEMENTS:
May 9th fund raiser for Operation Enduring Warriors at Abridged. May 19th Hardship Hill.

Get Down With The Lost

THE SCENE:  60s and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10, TN Rockin Chairs x10,   Werkins x10, Merkins x10, Burpees x10, x9, x8, x7, x6, x5
THA-THANG:
Mosey to large student parking lot.

  • Get Ups to the song “Get Down on It” by Kool & The Gang: AMRAP for length of song
  • Horses: 9 parking lines total. PAX run as a group to each one, returning for the following exercises:
  • after line 1 – 2 4x4s
  • after line 2 – 4 4x4s
  • after line 3 – 6 4x4s
  • after line 4 – 8 4x4s
  • after line 5 – 10 2x2s
  • after line 6 – 12 2x2s
  • after line 7 – 14 Burpees
  • after line 8 – 16 Burpees
  • after line 9 – 18 Burpees

MARY:

Plank for entire length of song: So Will I (100 Billion X) by Hillsong United.  A little over six minutes.

COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
Matthew 18:12, The Parable of The Lost Sheep.  Be willing to leave the 99 and go after the lost 1.  Be a good shepherd.  This is Christ-like, a great leadership trait, and ultimately pleasing to God.  It’s also part of our F3 philosophy of leaving no man behind.
MOLESKIN:
N/A
ANNOUNCEMENTS:
HH coming up

In honor of Mom turning “72”!!

THE SCENE: Temp in the 60’s, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 25

Merkins IC x 10

American Hammer IC x 20

Flutter Kicks IC x 17

For a total # of reps = 72
THA-THANG:

  • Mosey to rock pile to choose a coupon and return to yard area
    • With a battle buddy, completed 72 reps of each exercise with coupon
      • Squats
      • Overhead press
      • Curls
      • Pull ups
  •  Without coupons, Lunge x 40 then Bear Crawl x 32 across field
  • 4 corners:  High Knees, Squats, Crunches, Merkins x 18 each with 3 burpees in center of field between each corner.
  • Mosey to curb for Wheel of Merkin.  10 Merkins at each position on curb.
  • Mosey back to rock pile to deposit coupons.
    • Ring of fire of merkins

MARY:
Flutter kicks x 18

Box cutters x 18

Imperial walkers x 18

8 count body builders x 18
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When we go anywhere we represent someone.  Either our family, company, church, etc.  Through our speech, actions, attitudes, etc. let’s represent well.  More importantly, if we are followers of Christ, be aware that we represent Him and to make sure our words, attitudes, actions, etc represent Him well to others.
MOLESKIN:
Prayers for Soot as he’s deployed.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.