F3 Knoxville

Downtown Potluck

THE SCENE: Temps in the 30s. Dark and mysterious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

BAC x10 each arm

Squat x20

Merkins x20

Mary Catherines x20

Monkey Humpers x20
THA-THANG:
Numbered off and moved as unit throughout Market Square and Gay St. Made several stops along the way and did 3 different exercises at each stop in cadence for 10 reps (4ct). First exercise at each stop was led by Q. 2nd and 3rd exercise at each station were led by a different PAX

  • Stop 1 (TVA): Merkins (led by Q), Monkey Humpers (led by PAX 1), Hello Dollys (led by PAX 2), 10 burpees on your own
  • Stop 2 (Market Square stage): Single leg squat (Q), Incline Merkins (PAX 3), Carolina DD (PAX 4)
  • Stop 3: (Tupelo Honey): Bobby Hurley (Q), Mary Catherines (PAX 5), Flutterkicks (PAX 6)
  • Stop 4 (Union Ave.): Tuck Jumps (Q), Diamond Merkins (PAX 7), Squats (PAX 8)
  • Union Ave Hill: 2 groups: Group 1 does 10 Mary Catherines at bottom of hill in cadence (led by PAX 9), then Bernie Sanders to top of hill where Group 2 is doing flutter kicks in cadence (led by PAX 10). Groups switch and Group 1 does flutter kicks at top until they are tagged by Group 2.
    • 2 Rounds
  • Gay Street: Partner Wheelbarrow to first lamp post. Switch and go to 2nd lamp post. Lunge to third lamp post, Sideways monster walk to 4th lamp post, Sideways monster walk to 5th lamp post facing other direction.
  • Stop 5 (Market Sq. Parking Garage): Monkey Humpers (Q), Squats (PAX 11) Merkins (PAX 12),
  • Stop 5 (Convention Center): Merkins (PAX 13), Carolina DD (PAX 14), Merkins (PAX 15)
  • Return to AO

COUNT-OFF & NAME-O-RAMA
17 PAX; 1 FNG–>Tinkle
CIRCLE OF TRUST/BOM:
Bless 3 people this week. Bless=to add strength to one’s arm. How: relieve someone of a burden in their life

Bring your Rock to Work Day

THE SCENE: Low 30s and clear.  Perfect weather to wake you up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, with a stop, regroup and restart

CP x 10

BAC x10, forward and back

Little of This and That, waiting on Archie to join us

Tempo Squats x15

Tempo Merkins x15

THA-THANG:

  • Mosey to the rock pile, pair up (Sorry, Archie!)
  • Partners grab a good sized rock, make friends and give it a name.
  • P1 takes rock to the top of the space station to show it the view while P2 does set of 20 Merkins, 20 Hello Dollys and 20 Lunges.  Switch up
  • Mosey with your pet rock (switch carrying as partner needs) to station 1
  • Station 1:  20 BBS, feet to feet with partner, handing off rock every other time
  • Mosey to Station 2
  • One partner runs to front door of Asylum and rings the door bell while other does squats or overhead lifts.  Swap out, rinse and repeat.
  • Mosey to Station 3, back to back with partner, rotating and handing rock back and forth x 20. (I’m sure there’s an F3 name for this, but I have no idea what it is).
  • Mosey up the hill back to the rock pile.
  • P1 runs to the space station while P2 does curls, then switch out.  Then say bye to your pet rock.
  • Mosey to AO, where there’s time to Bernie up the hill and back down.

MARY:
Gibbler leads us in some American Hammers.  Around 30 but I lost count.  Some box cutters and a little boat canoe
COUNT-OFF & NAME-O-RAMA
7 strong.  Gibbler, Code Brown, Streak, Archie, Waffle House, Crab Legs, Charmin
CIRCLE OF TRUST/BOM:
Dealing with our kids can seem like a cage match (especially during puberty) and tests ourselves as fathers.  A couple of key things for us Dads to remember:  Don’t exasperate our kids, but instruct with God’s Word (Ephesians 6:4) and remember that “A gentle answer turns away wrath, but a harsh word stirs up anger.”  (Proverbs 15:1)
MOLESKIN:
Shout out to our pet rocks today:  Coolio, Peter, Rocky and Apollo Creed.
ANNOUNCEMENTS:
2nd F event this Saturday after the Big Ball.  No Asylum this Saturday.

Brickyard BOMBS

THE SCENE: Clear 34 degrees with an overwhelming sense of awesome.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial Squat Walker x 10 IC
  • Merkin 4ct IC
  • SSH x 25 IC
  • 5 Burpees OYO
    THA-THANG:
  • BOMBS- partner up with someone you have not partnered with. Partner 1 runs set distance while Partner 2 begins numbered reps.

50 Burpees, 100 Overhead claps, 150 merkins, 200 BBS, 250 Squat

Mosey back to AO

  • Wheel barrow merkins- Partner up. P1 holds feet of P2. At each parking stall add 2 merkin until smoked. P2 then hold feet of P1 and work back to start.
  • Cap’n Thor- 1 BBS:4 American Hammers, 2:8, 3:12, 4:16
  • Lil’ Baby Flutter Crunches- On six in flutter position. Count crunches, not flutters. x 15 IC

MARY:
AYG- Sprint parking lot down and back
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We are called to be leaders where we are. Don’t always be looking for a leadership position we wish we had. We are responsible for the position we currently have. Be a leader in your home, marriage, job, etc. You have been placed there for a reason.
ANNOUNCEMENTS:
3rd F at the Outlook. Saturday 12/9 08:30-09:15. The Outlook behind Stephanos Pizza on the strip.

Back day with a little leg…

26 showed up to work the other half of the body.  Great day for back!

5:30 COT

  • Side Straddle Hop X 25
  • Imperial Squat Walkers X 15
  • Baby Arm Circles x 15 each way
  • Merkin x 15
  • Bropees x 10

Bermuda Triangle – 2 Second Hold-  3 Stations. 1- Pull-up, 2 Rows, 3- Wall jumps/step-ups.

Break up into four groups and run to each station.  Every time you pass the Flag Pole do 10 Blockees.

  • 10 Pull-Ups x 4 rounds
  • 20 Picnic Table Rows X 4 Rounds
  • 20 Wall Jumps or step up x 4 Rounds

Aiken Legs – Play Ground Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Mary Catherine Lunges (10 each leg) – Run around lot.

  • 20 Superman swims x 2
  • 20 pickle pounders

Dora Duece – 2 trips up each exercise (add additional if time)

  • Squat to overhead press
  • Bent over Rows

Cash Out – Burp and Merc Ladder -1 Burpee increasing the push-ups every time up to 10

BOM – Take time to invest in others.

20 vs. 23hrs

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey
15 Merkins
Around the Worlds
Figure 8s
Halos
150 Jump Ropes
15 Merkins
Russian Swing
American Swing

THA-THANG:

3 Rounds
100x Jump Rope
50x ‘Merkins
40x Weighted lunges
30x American KB Swings
20x Goblet Squats
10x Side Swing Squat
5x Burpees

MARY:

Flutter Kick
Elbows-Flutter Kick
Boat-Canoe
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“We all worked 20 hours a day, and he worked 23 hours.” – Author re: Elon Tusk