F3 Knoxville

Fat Amy strikes again

THE SCENE: Warm n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick one
THA-THANG:
11s with big boys and leg lifts at each light pole. If you passed a bench , do 20 dips

  • Fat Amy:

    50 Squats

    – 10 Burpees

    40 BBS

    – 10 Burpees

    Lunge to Cone, Sprint Back

    – 10 Burpees

    20 Star jacks

    – 10 Burpees

    Bear Crawl to Cone, Sprint Back

    – 10 Burpees

    20 Star jacks

    – 10 Burpees

    Lunge to Cone, Sprint Back

    – 10 Burpees

    40 BBS

    – 10 Burpees

    50 Squats

MARY:
Big boys w a twist x 15
COUNT-OFF & NAME-O-RAMA
9 pax
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Read the inserted picture ….aye!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

An Honorable Thing

THE SCENE:

Warm and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 15

Arm Circles Front/Back X 15 each

Cherry Pickers X 10

THA-THANG:
Insert information about the workout.

At lower half of Springbrook and starting at the 1st light pole near pavilion.

Complete 10 Burpees

Sprint to the 3rd light pole

Complete 20 Air Squats

Sprint to the 5th light pole

Complete 20 Merkins

Sprint to the 7th light pole

Complete 20 BBS.

REPEAT this rotation at every other light pole until we return to the pavilion.

At Pavilion

20 CMU Curls

Sprint to Grinder

20 dips

Sprint to pavilion

20 CMU Tri’s

Sprint to Grinder

10 pull ups

Sprint to pavilion

20 – 4 co flutters with CMU

Sprint to Grinder

20 leg lifts

Sprint to pavilion

20 CMU Swings

Sprint to grinder

20 step ups each leg.

REPEAT

MARY:

Box Cutters X 15

LBCs Cash out

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Discussed Honor in regards to Memorial Day. Remember all those who have served and treat the elder folk with utmost respect and honor.  Finished up with a quote.

“Honor your father and your mother”

God

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

Standing O for the Sunrise

THE SCENE: Typical July morning. Except it’s May.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x33 IC
Cherry Pickers x6 IC
TN Rocking Chair x15 IC
Failure to Launch x8
Travoltas x10 IC each side
Mountain Parker x15 IC
Hindurkins x10 IC

THA-THANG:
Mosey to the hill by the boats for 7s:
Bottom of the hill: Diamond Merkins. Top: 4-ct Iron Mikes

Mosey to the opposite side of the loop
Grab a battle buddy for Broken Wheelbarrow – Partner holds only one leg.
10 yards, 5 merkins. 10 more yards, 5 more merkins.
Swap roles with battle buddy for the return trip.
R&R, this time with other leg.

Mosey around and up the hill to the Tavern.
Face the sunrise for 4-ct Overhead Claps x40 IC
Bear crawl back down the hill (including the stairs!)

Battle buddy up again for Dora style: 50 Merkins, 100 BBS, 150 Squats
Moving partner crab walk to the concrete, run back.

Mosey back toward the AO, pausing at the boats to line up for Blacksnake.

MARY:
No time left today, unfortunately!
COUNT-OFF & NAME-O-RAMA
12 HIMs today… No FNGs.
CIRCLE OF TRUST/BOM:
We took in the beauty of this morning’s sunrise from the high point by the restaurant as we did our overhead claps. God as put beauty in the world all around us, both for our enjoyment and to point to Him. Take time today and look for that beauty, especially in places where you may not appreciate it every day. Really look into your wife’s eyes as she talks about her day. Marvel at the delicacy and tinyness of your baby’s toes as you change a diaper. Check out the rainbow swirls and patterns in the oily puddle of condensation runoff from your car A/C…

MOLESKIN:
Just noticed yesterday that they’ve added FTLs on the Exicon… It’s F3 official!
ANNOUNCEMENTS:
Prayers for Britt, Jessie, and the Thacker family

P3 at F3

THE SCENE: Temp in the 70’s with a little breeze.  Perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles IC x 10 each way

A little of This and a little of That

Hillbilly’s x10 IC

Tempo squats x10 IC

Tempo Merkins x10 IC

THA-THANG:

  • Mosey to rock pile behind Veterans Memorial
    • Walk to corners of the field with rock over head
      • 1st corner – Mountain climbers x10 IC
      • 2nd corner – Peter Parkers x10 IC
      • 3rd corner – Mountain climbers x5 / Peter Parkers x5
      • Walk with rocks over head to return them to pile.
  • Mosey to Big Ball steps
    • Battle Buddy:  #1 runs up stairs, stops at first landing for 2 burpees.  Top landing 4 burpees.  Back to first landing 2 more burpees then to bottom to tag buddy.  Meanwhile buddy #2 does flutter kicks, American Hammers, etc until buddy #1 tags.  Each buddy up stairs 4 times.
  • Mosey around the corner and up the hill to the intersection close to the Art Museum.
    • Circle up:
      • flutter kicks x 10
      • Merkins x 10 OYO
      • Hello Dolly x 10
      • Merkins x 10 OYO
      • Box Cutters x 10
      • Merkins x 10 OYO
      • LBC’s x 10
      • Merkins x 10 OYO
      • American Hammer x 10
      • Merkin x 10 OYO
  • Mosey back to AO

MARY:
Had time for a little “Amazon shoulder shredder”:  Baby Arm circles, overhead claps, seal claps, etc

COUNT-OFF & NAME-O-RAMA
13 PAXs total with 2 FNG’s
CIRCLE OF TRUST/BOM:
Remembering a friend who I was able to spend some time with and learn from his wisdom.  He was a WWII veteran and shared his experiences and relationship with God with me over breakfast each Friday morning.  One morning he shared his thoughts as we talked about God’s Glory. As we usually think of F3 as a lot of physical fitness, I present to you “P3” for spiritual fitness.  My friend shared with me 3 things he thinks about when he thinks about God’s Glory.  God’s Presence, God’s Power, and God’s Purpose.  Let’s remember to be in God’s presence, rely on His Power, and seek His Purpose for our lives.  When we do we will not only experience His Glory but we will glorify Him.
MOLESKIN:
Pray for Passports foster daughter, Jobs for people in the Fellows program, and for Lee Murphy’s job situation.
ANNOUNCEMENTS:

That Skunk Was Ready For Us

THE SCENE: Kinda humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 45. You can’t get anything past Catgut; he knew what was up.

15 Baby Arm Circles + 15 Overhead Claps + 15 Reverse Arm Circles

Windmills

A lap and a half

THA-THANG:
CMUs felt abandoned after Tuesday’s CMU-free workout, so we gave them some love.

45 reps of anything Q could think of, followed by a little run, 2 burpees, and a Bernie back. Lots of sweating.

Mini-mosey to The Cloud, where we did 3 rounds of Box Baby Boxes, 15 reps each. Once again, Catgut knew what it all added up to.

Our unwelcome guest Jack Webb showed up again today.

3 rounds of 45 second wall sits. 15 PAX, 3 rounds…it all just kind of fell into place today. Must’ve been destiny.

We were headed to Cardiac when Eagle Eye Hands spotted our little striped friend waiting to ruin our week. Skunks do not keep us from Cardiac. We took a more scenic route. Up Cardiac just one time, and back to the AO.

MARY:
Who has time for Mary when Jack Webb visits?
COUNT-OFF & NAME-O-RAMA
15 men and one uppity skunk.
CIRCLE OF TRUST/BOM:
For a man turning a year older, an excerpt from Wendell Berry: “Every day you have less reason not to give yourself away.”
MOLESKIN:
Deep thanks to all the men of F3 for Qing us and for showing up every morning. What a great gift.
ANNOUNCEMENTS:
Maybe only young guys should take birthday Qs.