Anders Double Team
THE SCENE: Cold but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Casper lead the warm up with:
- SSH IC x 25
- Baby Arm Circles IC x 15
- Cherry Pickers IC x 10
- Imperial Walkers
- Tempo Squats IC x 15
THA-THANG:
Duggar lead us on a mosey around the lake to the amplitheater stage. Played a little game of “pick a number, any number”. The exercises were as follows:
- Merkins IC x 10
- Flutter kicks IC, hands over head x 20
- Body Builders IC x 5
- Heals to heaven IC x 15
- Cobras IC x 15
- Shoulder touches IC x 25
- Squats IC x 20
- American Hammers IC x 15
- ATM’s IC x 1 round
- Burpee’s IC x 5
The list of exercises was completed then we moved to the field. Casper lead us in the bear crawl inch worm where each HIM went through twice. Then we joined a battle buddy in a relay with one person doing LBC’s and squats while the other person did suicides across the field alternating until 100 LBC’s and 100 squats were performed. Took a little mosey to the rock pile and each person selected a rock. Then circled at the AO to write the alphabet with straight arms holding rocks. Did presses with rocks going around the circle then returned to rock pile to deposit rocks. Returned to AO to finish up with various exercises which included the ring of fire where everyone picked their favorite exercise and lead the group.
MARY:
COUNT-OFF & NAME-O-RAMA
Abort, Casper, Duggar, Reverb, Rousey, Passport
CIRCLE OF TRUST/BOM:
Throughout my life I’ve felt at times I need to live up to what I thought was the type of person I should be. I looked to others who had great qualities and thought I should strive to have the same qualities and be the same type of person. I’ve learned that even if those qualities are good but aren’t how God created me then it’s not the best for me. I’m learning that it’s ok to not be “good” at some things I think I should be “good” at if God has created me with other gifts, talents, and passions. I should focus on how God created me and use what He’s given me to serve him to the fullest. Not worry about trying to be like others who may be serving God in their own way. God has designed each of us for a specific purpose and we need to be the men He’s called us to be, an no one else.
MOLESKIN:
ANNOUNCEMENTS:
Sunrise at the Sunsphere
THE SCENE: Calm, cool morning
F3 WELCOME & DISCLAIMER
THA-THANG:
Kiss My Grits throughout the entire beatdown (5 8-count Merkins every time a PAX calls out another PAX with “Kiss My Grits”)
Lunges to the Big Ball
7s
- Big Ball Pull-ups
- Burpees at the top of the stairs
Lunges back to AO
Partner Shoulder Presses and Lat Raises
Cobras and Overhead Arms Claps
‘Round the Fountains
- Lunges, Bear Crawls, Crab Walks, Side Lunges
COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:
Thanks for letting me come back and lead a beatdown! Explore F3 outside of Knoxville if you get the chance. Learn something from other cities and try to leave some Knoxville flavor as well.
Block and forth
THE SCENE: 39* and CLEAR (tired of the rain)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps on 4-ct IC
Windmills on 4-ct IC
Merkins on 4-ct IC
Tuck jumps OYO
Bat wings on 4-ct IC
SSH on 4-ct IC
THA-THANG:
Mosey lap around the lawn of World’s Fair Park (almost back to SP, stopping short). Two CMU’s hidden in the bushes are brought into the open for a little block and forth (routine stolen and just slightly modified from Wax Job’s Bucket List). PAX split into two groups, one remains in place the other jogs to other side of the World’s Fair Park Lawn. One PAX will carry both CMU’s across the lawn, and start the group on a new exercise once they arrive. Exercise is performed AMRAP until relief comes with CMU’s and new exercise. Both sides start with SSH. Exercises as follows:
- Merkins
- Big boy situps
- Mountain climbers
- Carolina dry docks
- Leg thrusters
Go through routine until all PAX have carried CMUs across the lawn twice, essentially ending up back where everyone started. Recover and 10 count. Stash CMUs and mosey toward WFP amphitheater. Apologize in advance and burpee broadjump up the ramp on the back side of the amphitheater. Recover and 10 count.
PAX pair up for next routine. Partner A remains at the top of the amphitheater, alternating between 10 rows on the handrails and 10 diamond merkins. Partner B runs down the far side of the hill to the semi-circular benches looking over the pond and performs 10 box jumps before running back up to the top of the amphitheater. Flapjack and repeat switching exercises and running until time called. Recover and 10 count.
Reverse lunge back down the other side of the amphitheater towards start point, stopped at the bottom for Al Gore until everyone finished. Mosey back SP for Mary.
MARY:
Edward scissor-legs IC
Flutter kick ring of fire (All PAX hold feet together 6-8″ off the deck waiting for their turn. Each PAX does five 4-count flutters, then resumes holding feet off the deck until all PAX have done five flutters.
COUNT-OFF & NAME-O-RAMA
9 strong getting Monday rolling: Swanson, G6, Careless (whisper with the stash), The Voice, Jenner, Cowbell, Filter, Scope, Abort
CIRCLE OF TRUST/BOM:
43 Podcast and the need for shield lock relationships and the blade/whetstone relationship.
MOLESKIN:
Continue prayers for Preacher’s sister in law (PREACHER IN TOWN TOMORROW) and The Voice’s grandmother.
ANNOUNCEMENTS:
New BB shirt coming soon hopefully thanks in big part to Half Caff. Can collection this week.
Biscuit Reboot
THE SCENE:
Gloomy and cold. Brightened up.
F3 WELCOME & DISCLAIMER:
I think we got it all.
WARM-O-RAMA:
20 SSH (IC).
10 Windmill (IC)
15 Plank Jacks (4ct, IC)
Capri Lap to collect the stragglers (Showcase… :-))
THA-THANG:
Introduce the Biscuit:
- 10 Merkins
- 20 Big Boys
- 30 Hello Dolly (single ct)
- 20 Squats
- 10 Dips
- 1 Lap of the Carl Cowan field
Complete as many Laps as you can – 10 is a good target. We made it, just.
MARY:
We’d done just about enough of everything, but managed to squeeze out:
15 Plank Jacks (IC).
20 Freddie Mercury (IC)
COUNT-OFF & NAME-O-RAMA:
4 PAX today.
CIRCLE OF TRUST/BOM:
I fartsacked on Friday. I found out about the accountability of F3 when Bunny called me out for not showing up. To paraphrase – to miss one F3 work out, shame on me. To miss two workouts, shame on you. I decided to up the accountability ante by picking up the Q. Then I had to attend.
MOLESKIN:
ANNOUNCEMENTS: