F3 Knoxville

I Love Hate You, Man

THE SCENE: 50 or so. Hot and muggy. Also really dark, because clouds and new moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20
Windmill x15
CMU Hop-Over x20 OYO
Cherry Picker x8 IC
Round-the-blocks Merkins (1 lap)
Pass-the-CMU 1 round each direction

THA-THANG:

Mosey down around the outhouse and back up by the grassy area.

Pair up, one PAX does traveling exercise, other does specified reps of stationary exercise, then goes to relieve traveling PAX wherever they are. Alternate between the two stationary exercises until time called, then move on to the next Travel/Stationary grouping

Traveling Stationary
Bear Crawl w/ CMU 20 Curls
20 Tri Ext.
Crab Walk w/ CMU 20 Merkins
20 Big Boy Situps
Farmer Carry 2 CMU 20 Squats
20 Carolina Dry Docks
Blockee Broad Jump 5 8-Count Body Builders
20 Tri Ext.

Once more around the outhouse, then back up to the AO

MARY:
Just enough time for 5 Pullover-situp-standup with CMU
COUNT-OFF & NAME-O-RAMA
12 Men today… All disciples I pray!
CIRCLE OF TRUST/BOM:
Just a practical word today for your health and those around you: wash your hands. 2.0 and half of her school are out sick….
MOLESKIN:
I planned on running this Q up on the soccer field across the street, but it was so dark I couldn’t see the cones when they were 10 feet away.
Oh well… Whatever kind of grass that is near the AO smells pretty nice. I guess it’s whatever they put on there to cover up the odor of the dog excrement…
Thanks to Mayberry for today’s title. Definitely appreciated the “I love hate you right now, Waxjob” toward the end of the beatdown.
ANNOUNCEMENTS:
Signup for Hardship Hill!!!! (YHC too)
The Project AO launch in Oak Ridge was today… Tell your friends!

Ringing the B.E.L.L.S.

THE SCENE: Nice and crisp – feelin’ like a spring day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 15 Baby Arm Circles – Reverse it
  • 25 SSH
  • 10 cherry pickers
  • 15 tempo squats
  • 10 tempo Merkins
  • 10 MTN climbers

THA-THANG:
Mosey on offer to the hill near the ‘ol Chocolate Factory, grab a partner and tackle the Burp Back Mountain.  100 total burpees.  While one partner does burpees the other sprints to the top of the hill, turns, and runs back.

Mosey over to the stairs beneath the glorious wig housing Big Ball and get ready for Elevens!  Start at the bottom of the stairs with 10 squats, run to the top, and perform 1 8-count bodybuilder.  Run back down the stairs for 9 squats, run up, 2 8-count bodybuilders… Keep going until 1 squat and 10 8-count bodybuilders.

Mosey over to the bridge beyond the big pond. Make your way across with Lt. Dans. Lt Dans = Lunge with right leg, lunge with left, squat… Repeat until halfway down.  Turn and mosey back towards the AO.  Stop just underneath the Big Ball and SPRINT back to the AO.

  • Burpback
  • Elevens
  • Lunge
  • Lunge
  • Sprint

= B.E.L.L.S.

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:

Joan Cronan was the Athletic Director for the Lady Vols and worked with Pat Summit to help oversee much of the women’s athletics program’s success.  I once saw her give a talk about ensuring that every day you ring your B.E.L.L.S.  The B.E.L.L.S. are

  • Bible
  • Exercise
  • Learn
  • Letter of gratitude
  • Special project

These are daily habits that help ensure a well rounded and focused mind. Spend time in the Word, take care of your body daily, learn something new (as simple as a new word), let someone know you are grateful for them (read Ephesians 1:16 – pray for them by name), and take 5 minutes to straighten a junk drawer or toss old food out. That few minutes of chipping away at a bigger thing helps you eat the elephant one bite at a time.

ANNOUNCEMENTS:
CSAUP with the Bombshelter on Saturday! On a personal plug: fundraising pint night at Elkmont Exchange on Wed for Cystic Fibrosis 5-9pm

Monkey humpers are way better than squats

THE SCENE: 39 maybe
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x50 on the 4ct IC

merkins x10 on the 4 IC

Peter Parkers x10 on the 4 IC

monkey humpers x10 on the 4 IC

repeat, merkins, peter parkers, MH

THA-THANG:

  • Mosey to Wax Job Hill for 11s. start with 10 Monkey humpers at the bottom, Bernie up and do 1 BBS
  • Mosey to the church parking lot, stopping 2 times for Rocky balboas on the curb (20 -4ct IC)
  • At the church parking lot, bear crawl and do one merkin at each line, maybe 15-20 lines, then crawl bear back doing merkins at each line.
  • jog/sprints x4 the whole parking lot
  • Indian run back to the AO and stop by the play ground
  • music and cones! 4 cones to make one big box. With Chumbawumba playing, do SSH and when they say “I get knocked down” do a broad jump burpee to each cone. the key was to broad jump good enough to make it around the cones before the song was finished. Usually, you SSH/burpee in place the whole song but not this time. it pays to be a winner!

MARY:
Merkins x10 IC

Peter parkers x10 IC

Monkey humpers x10

Black Jack – 20 big boys/ 1 superman alternating arm/leg lift. We got to around 11 and 10

cashed out with ATMs
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-1
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Nightmare after the Super Bowl

THE SCENE: Cool and crisp. Nice morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Merks 4ct x10 IC
5 Bodybuilders IC

THA-THANG:
Shoulder Shredder – 100 4ct OH Claps

Approach big hill near AO start. Going uphill: Bear crawl 12 paces, crawl bear 6 paces. Repeat until reaching the top

Mosey down to new lots.

Escalator using 4 corners: Perform exercises at Corner 1, run lap, Corner 1 + Corner 2, run lap, keep building for 4 corners
Corner 1: 10x Bodybuilders, 10x Merkins
Corner 2: 10x Bodybuilders, 10x Sit-up-ups
Corner 3: 10x Bodybuilders, 10x Crab Cakes
Corner 4: 10x Bodybuilders, 10x Angle Grinders

Mosey back to AO

MARY:
Shoulder Shredder again

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Discussed Jim Collins 20 mile march concept. Choose a goal and consistently move toward it instead of balls to the wall on good days and no movement at all on bad days. Apply this to the push-up/sit-up charity challenge and don’t get behind.  https://www.artofmanliness.com/articles/whats-your-20-mile-march/ 

MOLESKIN:
ANNOUNCEMENTS:
2nd F lunch Wednesday @ Jamaica Sunrise in Maryville
CSAUP at Bomb Shelter this Saturday

Fun on Crumpet

THE SCENE: 50s. Heat wave.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats 4-count x 15 IC
Merkins 4-count x 10 IC
Burpees x 5
THA-THANG:
Carry CMUs to Crumpet
Burpee Broad Jump
30 Curls
Bear Crawl
30 Tricep Extensions
Inch Worm Merkin
30 Bent Rows
Crawl Bear
30 Upright Rows
Lt Dan
30 Goblet Squats
Repeat
MARY:
Captain Thor w/ CMU 8:32
LBCs 1 minute
COUNT-OFF & NAME-O-RAMA
12 brave souls.
CIRCLE OF TRUST/BOM:
“A runner is a miser, spending the pennies of his energy with great stinginess, constantly wanting to know how much he has spent and how much longer he will be expected to pay. He wants to be broke at precisely the moment he no longer needs his coin.”

“What’s crucial is the need to override what your instincts are telling you to do (slow down, back off, give up), and the sense of elapsed time. Taking a punch without flinching requires self-control, but endurance implies something more sustained: holding your finger in the flame long enough to feel the heat; filling the unforgiving minute with sixty seconds’ worth of distance run.”

“In a wide variety of human activity, achievement is not possible without discomfort.”
– Alex Hutchinson Endure
MOLESKIN:
ANNOUNCEMENTS: