F3 Knoxville

Working on them arms

THE SCENE: 50’s, cool, crisp and a little gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20

Rockets x 20

Imperial Walkers x 20

Baby Arm Circles x 10 forward and 10 backwards

Merkin Thrusters x 10

Domo Squats x 10
THA-THANG:
Take coupons to bottom of hill leading to the soccer fields.

4 exercises at the top of the hill

Merkin Thrusters x 10

LBC x 20

CDD x 10

Squats x 20

Start at bottom of hill with 40 curls.  Run to top, do the first exercise and return to bottom of hill for 40 curls.  Repeat until all 4 exercises are completed at the top.

2nd round replace curls with 40 OHP while doing the same 4 exercises at the top

3rd round replace with 40 bent over rows, keep the 4 exercises at the top.

Mosey to walking track.

Perform a squat at each light pole, increasing by one rep at each light pole.  13 or 14 light poles for a total of 91 or 105 squats

MARY:
Ring of Fire Merkins x 10, repeat three times

Reverse crunches x 20

Peter parkers

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When you miss a workout, you have taken something from your brothers.  Even if you are the 6 or never say too much during the workout, your presence makes a difference.   So keep coming.

MOLESKIN:

ANNOUNCEMENTS:

Laddertime

One comment

THE SCENE: Chilly and Foggy. Could’ve done w/o the beanie today.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little bit of this & that
  • SSH IC x 50
  • Twist the trunks
  • Rockettes IC x 15
  • Cherry Pickers IC x 10
  • Imperial Squat Walker IC x 15 (Audible because my lack of rhythm(I can’t even spell rhythm w/o spell check)) 
  • Merkins IC x 10
  • Tempo Squats IC x 10
  • Aunt Thelma’s
  • Ascending Inch Worm Merkins Across Parking Lot x 10

THA-THANG:
Climb the Ladder

Run from curb to first line of the parking space and do 1 rep of exercise. Run back to curb and then to 2nd line of the parking space and do 2 reps of exercise. Continue to 10 reps.

3 Verses: BBS, Jump Squats, Plank Jacks

1 Dip, 1 Merkin & 1 Pull-up – Run the Triangle – perform the reps, increase 1 rep w/ each lap. Continue for time.

MARY:
Wax-Job led us in American Hammers
COUNT-OFF & NAME-O-RAMA
14 Pax – 2 FNG’s Fins & Squeaker
CIRCLE OF TRUST/BOM:
The Anticipation of a Q always brings Q-citement. In the morning it felt like I was a kid on Christmas morning waiting for the rest of the house to wake up so I could rip open my presents. I believe that’s because what we have at F3 is a gift and privilege. It’s a gift that we get to share with others.
MOLESKIN:
Great turnout for the 3rd workout at this AO. Mr. Rogers was on fire naming the FNG’s today!
ANNOUNCEMENTS:
TTTP, 2 year anniversary, Saturday Workout

Mosey Around the Matterhorn

THE SCENE: 50 and clear

40 Merkins on while F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
IC 20 4ct Imperial Walkers

IC 20 4ct Gas pumps

IC 20 4ct Tempo squats

THA-THANG:
Mosey to the Matterhorn

IC 20 4ct Bridge March

Broad jump to the light pole, sprint the rest

Mosey to the pav-a-lon

  • 10 pull ups
  • 10 Burpees
  • 10 squats
  • x3

Mosey down the backside of Matterhorn at the bottom

  • 50 Merkins
  • 50 Squats
  • 50 Deadbugs

Lunge halfway back up Matterhorn run to the top

BBS for cheetahs while they wait for the 6

Mosey back to the AO
MARY:
Floor Wipers

Around the world Merkins

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Love as you should.   Don’t just love other Christians, or other guys from F3, or those of the same color, political party, sexual orientation, or college football team.  Jesus came to this earth and spent time with ALL the sinners, not just the ones who had chosen to follow him.

He came and saved all of us, not just his favorites.  Love one another and don’t judge one another.  I live in glass house and I don’t want others throwing rocks at me so I am sure not going to throw rocks at others.

The next time you get angry with someone based on them cutting you off in traffic, posting something on the Book of Faces, their stance on certain issues, or use them as the punch line to one of your jokes.  Remember Jesus died for them just as much as he died for us.

ANNOUNCEMENTS:
TTTP October 28, all are welcome

2nd Anniversary of F3

AO Circuit

THE SCENE: 40S & extra gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A few BOCs and a couple laps around the AO
THA-THANG:
Worked with a ‘battle buddy.’ The workout consisted of 6 station. PAX 1 would do an exercise while PAX 2 would sprint to the other side of the parking lot and do the prescribed exercise before sprinting back to relieve PAX 1. Each station done 2x before moving to the next.

  • Bicep curls (Dumbells) –> Sprint –> 30 Merkins
  • Power Ts (dumbells or bands) [lateral/front shoulder raises] –>Sprint –> 30 Squat Jumps
  • Kettle Bell Lunges –> Sprint –> 20 Big Boys
  • Plank –> Sprint –> Inclined Merkins (on curb)
  • Reverse Plank –>  Sprint –> 20 Flutter Kicks (4 ct)
  • Squats –> Pax 2 pushes a concrete filled CMU (like a bear crawl) to other end of lot then pulls it back. [hamstring killer!]
  • Finish with a little cool down mosey around the AO, up the hill and back.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Music City, Waffle House, Walkabout, QVC. No FNGs 🙁
CIRCLE OF TRUST/BOM:
Brief word on “living.” Quote of the day ” –> “It all comes down to a simple choice, really. Get busy living, or get busy dying.” – Andy Dufresne
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Go-Time

THE SCENE: 45 and brisk
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Speedbump (400m)
15 Cherry Pickers
15 Big Boy Situps
Around the Worlds
Figure 8s
Halos
15 Merkins
Russian Swing
American Swing
Mosey to Outhouse (200m)

THA-THANG:

100 Jump Rope
25 Squats
25 Goblet Squats
100 Jump Rope
25 Russian Swings
25 American Swings
100 Jump Rope
25 KB ‘Merkins
25 ‘Merkins
100 Jump Rope
25 Box Jumps
25 Step Ups
100 Jump Rope
5 Sand Bag Throws
Repeato

MARY:
No time for that…
COUNT-OFF & NAME-O-RAMA
6 PAX…good to see Porcelain out again for some Ropes & Bells!
CIRCLE OF TRUST/BOM:
Dredd said it best:

TEAM DEVELOPMENT (Q4.5)