F3 Knoxville

JUCO Speedway

THE SCENE: 40ish and no rain, but plenty of water on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 mountain climber, 20 SSH, 15 Imperial Walker, 10 windmill, 15 Moroccan night club
THA-THANG:
Begin a mosey toward the bond with a few warmup drills:  high kneels, butt kickers, and b-skips.  The first part of the workout had three stops around the pond.  At each stop, perform 20 merkins, squats, and 4 count flutter kicks.  The next round had two stops (half the track between each).  At each stop perform 20 diamond merkins, lunges (10 each leg), and 4 count Freddie Mercury.  The final round was one full, hard lap around the pond, wagonwheel to the 6 and then do 10 tempo Carolina Dry Docks, 10 tempo sumo squats, and 15 hello Dolly IC.

Form a line and Indian run back to the shovel flag.

MARY:
Just enough time for Mucho Chesto:  10 merkins, 10 diamond merkins, 10 stagger left merkins, 10 stagger right merkins, and 10 wide-arm merkins.
COUNT-OFF & NAME-O-RAMA
9 PAX this morning
CIRCLE OF TRUST/BOM:
Consider what Cain’s response to God when He asked him “where is your brother”.  Cain responded with “Am I my brother’s keeper”.  God does call us to be our brother’s keeper.  The Word today is to pay attention to those around you and take note of changes in behavior.  Be an encouragement to others in their time of struggle.
MOLESKIN:
A lot of mubblechatter today about the “lazy Q”.  I started the workout by stating that I did put much time into the Q.  All in good fun.
ANNOUNCEMENTS:
Wesley house workout coming up.  Keep an eye out on GroupMe for 2nd F lunches.

Captain Spectacular!

THE SCENE: 32 and great
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
It was FINs birthday. he turned 26 so we did a Fins inspired warm up of :

F. ailure to launch . hold squat for 10 seconds, then jump. Rinse and repeat until you fail to lauch

I. mperial walkers x26 IC

N.ever cross dolly x26 IC. (iron cross while doing Dolly)

Side straddle hops IC x26
THA-THANG:

  • La La Leggy, (26 squats IC, 26 lunges each leg, 26 monkey humpers IC, 26×3 calf raises
  • 2 burps, run grinder, 10 big boys, 4 hurpees, run, 10 big boys, 6 bropees, run, 10 big boys, 8 body builders, run, 10 big boys, 10 broad jump burps, run 10 big boys. The run was running the grinder back and forth,each run about 70 meters.
  • Last but not least Captain spectaculars! consisting of a 1:4 ratio of doing Mr. Spectaculars
  • 1= walk hands out, do one merkin, walk hands back, pick up CMU and do 4 squats then 4 overhead presses.
  • 2= walk hands out, merkin, walk hands back out again, merkin, walk hands back , pick up CMU for 8 squats and 8 over head presses
  • GET IT? 1:4 ratio. Make it to 10:40 and you are feeling it!! over 55 walk out push ups, 220 CMU goblet squats, and 220 over head presses. Rep it out bruh!!

MARY:
no time
COUNT-OFF & NAME-O-RAMA
16 pax became spectacular today!
CIRCLE OF TRUST/BOM:

“A band of brothers, in the sense that we use the words in this book, is not a meeting, a club, a therapy group, or a self-help society. It is the group of men we do life with. It is the team of brothers committed with us to the cause of great manhood. It is the band of men with whom we build a manly culture of inspiration and achievement.” – Stephen Mansfield, “Building Your Band of Brothers”

MOLESKIN:
F3 is that, a band of brothers and so much more than a club, support group , etc..
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

90’s rock out session

THE SCENE: Breezy & low 40’s.  Chance of rain so we planned ahead of time to meet at the Pavalon.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

A few stretches while explaining the stations.

THA-THANG:

9 stations set up under the Pavalon.  2 minutes at each station with a 15 second break at the end.  AMRAP at each station and rotate through the loop AMTAP for 45 minutes.

Stations:

  1. Knee ups with ball between ankles
  2. Squats – 60lb sandbag
  3. Merkins on a basketball
  4. High lat pull – 35lb kettlebell
  5. Curls.  25-30lb dumbbells
  6. Heels to heaven with ball between ankles
  7. Pull ups
  8. Side deltoid raise – 15lb dumbbells
  9. Step ups on the bench – 30lb dumbbell

MARY:
N/A today

COUNT-OFF & NAME-O-RAMA
Junk, Butters, Toebox, Bartman

CIRCLE OF TRUST/BOM:
We listened to a bunch of music today that I listened to in high school.  It’s great music and often brings back memories of the trouble I got into as a kid.  Therefore the BOM was quoted from Ecclesiastes chapters 11-12.  Basically it talks about the fact that men will enjoy the time of their youth, however we also need to be aware that we will ultimately be held accountable for our actions.  The only way to avoid this judgement is to accept Christ as your personal savior and let his death, burial and resurrection take the place of your punishment.

MOLESKIN:

ANNOUNCEMENTS:

Rainy and Cold Asylum

THE SCENE: Heavy Rain, 39 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH  IC 20
Arm Circles -forward  thumbs up – IC 15
Arm Circles -forward  thumbs down – IC 15
Big Arm Circles -forward  thumbs up – IC 15
Cherry Pickers IC 20

THA-THANG:

IN Da Chapel
10’s
Sloow Merkins IC – 1 , then arm thrust straight up x2, then 2, then 4 x arm thrust, etc til 10 + 20
11’s – increase by one
American Hammer (4x)  – Jump Squats
Mountain Climbers (4x) – BBS
bobby Hurleys  – Alabama Ass Kicker
Grab a  CMU
25 pull ups
25 Rows
25 Push Ups
On sixes, pass the CMUs in line with legs up – 12 X
Squat Potato – line up in Squat position, pass CMU down line
LT Dan’s for 2 mintues
4 Minutes of planking

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
@sparkler, @Jinxy, @lillydipper, @high heels, @iceman, @J-Lo
CIRCLE OF TRUST/BOM:

Martin Luther

They gave our Master a crown of thorns. Why do we hope for a crown of roses?”

Revelation 14:13

Then I heard a voice from heaven say, “Write this: Blessed are the dead who die in the Lord from now on.” “Yes,” says the Spirit, “they will rest from their labor, for their deeds will follow them.”

MOLESKIN:
Praying for @abscess family, @Iceman’s friend, the Smith’s in AZ and @Pinto
ANNOUNCEMENTS:
none

Stay Off My Lawn – Big Ball

THE SCENE: Clear and a cool 43 degrees…90% humid
F3 WELCOME & DISCLAIMER
WARM-UP

  • 45 SSHs
  • shoulders shoulders shoulders- baby arm circles, overhead clamps, seal claps, cherry pickers, morracan night clubs

THA-THANG:

  • Mosey to the Amphitheater
  • 11’s up the stairs with inclined merkins and rows
  • Mosey to Hot Tub Time Machine where we found match game from our childhood
  • Burpees
  • iron mikes
  • hand release merkins
  • squats
  • mtn climbers
  • LBCs

When made a match, we took a lap around the LAWN….during which G6 ran into the LAWN CLOSED sign. Thus, stay off my lawn

Out of time when we got back to AO

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
OLD TESTAMENT- punishment, killing, vengeance

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