F3 Knoxville

Maundy Thursday Montage

THE SCENE: 60 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 10
  • Cherry Pickers x 6
  • Circle of burpees

THA-THANG:

  • Indian run to where the boats used to be
  • Paula Abdul the length of two light poles.  Bear crawl forward 2 parking spaces, do 10 merkins.  Bear crawl backward 1 parking space, do 10 squats.  Rinse/repeat until you reach the 2nd light pole.
  • Mosey to the bottom of the stairs on long island.
  • Iron Mike countdown.  Start at the bottom of the stairs with 10 iron mikes (each leg), then run up the stairs, up the hill to the rock and do 9 iron mikes.  Run back down, do 8…run back to top, do 7.  Rinse/repeat until you work all the way down to 1.
  • Mosey to the Matterhorn.
  • Sprint to the 1st light pole, do 10 squats and 10 derkins.  Bernie Sanders to 2nd light pole, do 10 squats and 10 derkins.
  • Slowsey to the bottom of Matterhorn & indian run back to the AO

MARY:

  • LBC x 25
  • Box cutters x 20

COUNT-OFF & NAME-O-RAMA
16 strong:  Toto, Snitch, Toebox, Trolley, Peek-a-boo, La-Z-Boy, Frosty, Butters, Flute Loop, Sparky, Abacus, Hot Tub, Dreadlock (FNG), Stitches (FNG), Ratchet, Bartman

CIRCLE OF TRUST/BOM:
Talked about the meaning of Maundy Thursday and what an important day it is.

MOLESKIN:

ANNOUNCEMENTS:

It’s a Me, Mario!

THE SCENE:

Rainy, Dark, A comfortable 62 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, T-Plank BAC, Tempo Merkin, Super Mario, Tempo Squats, Mtn Climber

THA-THANG:
Ciabattas: Burpees, Jump squats, iron mikes, Merlin, American hammer, barrier jump, mtn climbers, ssh

Partner Sets: P1 does exercise while P2 runs a distance, does 5 burpees, and runs back. Then switch. 100 merkins, 200 BBS, 300 squats, 400 mtn climbers (single count)

MARY:

10 burpees, flutter kicks

CIRCLE OF TRUST/BOM:

take some quiet time after a stressful day and meditate for 3-5 minutes.  Psalm 46:10 – Be still and know that I am God.

Ultimate Redemption

THE SCENE: Cool and around 40 degrees.  Won’t be many more like this for a while.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 20SSH on 4ct, Cherry Pickers x10, Tempo Squats x10 head to baseline 20 Rocky Balboa’s jog down and back, 20 more Rocky Balboa’s…
THA-THANG:
Mosey to lower parking lot, regroup and perform 20 4ct Hello Dolly

Mosey to Pier, Reps performed on pier 25 merkin, 25 squat, 25 calf raise, 25 LBC’s then run .25 mile loop…rinse and repeat 4x’s.

Mosey to Cardiac

Run up Cardiac with stops at every bend for 10 jump squats at each spot repeat 2x’s

Mosey back to AO

 

MARY:
Back at AO perform American thor’s, 25 hello dolly, 10 side crunch each side, Monkey humpers x10, and cash out with ATM’S.
COUNT-OFF & NAME-O-RAMA
7 beat the Tuesday gloom
CIRCLE OF TRUST/BOM:
Talked about preparation for Easter and the ultimate redemption story.  We are to celebrate the great gift that Christ has given us by dying for us.  As everyone was celebrating and captivated by the redemptive story of Tiger Woods winning the Masters, it pales in comparison to the thing we are to celebrate on Easter Sunday.  The Ultimate Redemption story.

Smokey tour around campus

THE SCENE: 52 degrees, clear skies, full hearts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC

Little Bit of This, Little Bit of That

Cherry Pickers x10

Moroccan Night Clubs x10
THA-THANG:
Smokey Tour!

Mosey to the Engineering Quad to see Smokey VIII

  • Body Builder Burpees x8

Mosey to Gate 21 at Neyland to see Smokey I

  • 21s (reduced to 11s for time)
    • 1 Smokey squat by Smokey I (hands on your ears)
    • 20 Good Boy Situps (hands on your ears)
    • reverse til time

Mosey to Ped Walkway Bridge to see Smokey X

10x of each of these 10 exercises

  • Merkins
  • Plank Jacks 4CT
  • LBCs
  • American Hammers 2CT
  • Burpees
  • Diamond Merkins
  • Wide Merkins
  • Kobra Kai Merkins
  • BBS (good boy situps – hands on ears)

Mosey to The Hill to see Smokey IX

  • Show Smokey how to cross the street….
  • Bear crawl across street, do 3 derkins
  • Crab walk back, do 3 derkins
  • Repeat 3x.

Mosey back to the AO as fast as possible b/c YHC ran over time… sorry!

MARY:
Never heard of her
COUNT-OFF & NAME-O-RAMA
14 HIMs got better together!

Operation, SiPad, Abort, Swanson, Quarantine, Petey, Stinky Pete, 2×2, The Voice, Cowbell, Singlet, G-6, Brooks, Filter
CIRCLE OF TRUST/BOM:
Don’t accept your dog’s admiration as conclusive evidence that you are wonderful. – Ann Landers
ANNOUNCEMENTS:
Hardship Hill on May 18. Powell HS 5K on May 4 – hit up Herbie for more info.

Time is on our Side

THE SCENE: Fabulous moon lit sky at 62 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 10

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to Mt. Suckmore and do sevens.  Burpees at the top and BBS at the bottom.  Alternate a run with bear crawl each time we go to the top. Mosey back to the grinder.

THA-THANG:

At Grinder- The old Kraken sprint around circle after each station is completed.

Station 1 – 20 Merkins

Station 2 – 20 single count Flutter kicks with CMU

Station 3 – 20 – 4 count Mt Climbers

Station 4 – 20 OH Press with CMU

Station 5 – 20 Monkey Humpers

Station 6 – 20 CMU Curls

Station 7 – 20 LBCs

Station 8 – 20 CMU Squats

MARY:

Box Cutters X 20

25 BBS OYO

Box Cutters X 10

COUNT-OFF & NAME-O-RAMA
10 HIMs Today
CIRCLE OF TRUST/BOM:
Today’s word was about time.  As we age it seems to accelerate.  Use it wisely and don’t waste a second.

Time is free, but it’s priceless. You can’t own it, but you can use it. You can’t keep it, but you can spend it. Once you’ve lost it you can never get it back. Harvey Mackay

Time is more valuable than money. You can get more money, but you cannot get more time. Jim Rohn

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