F3 Knoxville

Haslam Center Circuit

AO: juco
Q: Mailbox
PAX: Booster, Butterknife, Fetch, Guardrail, Love Shaq, Mailbox, Windex, Wheelchair (Jonathan Perelman), Wanderer, Noodles
FNGs: None
COUNT: 10
WARMUP:    Standard mix of work

THE THANG:
Mosey to Jucomanjaro, with brief pause for monkey Humpers while waiting for break in 5:30am HV rush hour traffic.   Little core work at bottom before a jailbreak sprint to midpoint cul-de-sac.   Catch breath and a little more core work before mosey to Haslam Center for a little circuit work.    

9 stations consisting of
Box Jumps
Dips
Step Up CMU overhead Press
Derkins
Curls  (CMU)
Sandbag Overhead Squat Press
Single Rows (CMU)
Bulgarian Split Squats
Slam Ball Merkins (hand on slam ball / alternate back and forth)

One HIM ran lap around Haslam Center to be our timer while rest performed work – no counting required. When he returned moved to next station and next man took off around Haslam building.

MARY:
A little bit of time left – Rosalitas, BBS, Superman, and one other Guardrail called but I can’t remember

ANNOUNCEMENTS:
COT:

Shared personal commitment to learning more about mental health and QPR (Question, Persuade, and Refer) response to mental health crisis situations. Let’s continue to make this group a safe place for men to be vulnerable and okay with sharing life with. It’s messy and that is good.

Suicides at Student Union

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Butterfly (Duncan Johnson), vanilla, Duggar
FNGs: None
COUNT: 4

WARMUP:
SSH, This and That. Arm Circles, Squat and Reach, Static Stretches

THE THANG:
Bernie up hill and 20 rows at amphitheatre
25 BBS at Bridge
Burpee Broad Jumps across bridge to campus
Dora at Mordor: one round of BBS and one round of stairs with 10 merkins at top
Ring of fire to 5 merkins
Suicides on bridge by student union: 5, 10, 15, 20 reps of an exercise at each of 4 cones, hitting each cone on way back, 3 reps of an exercise at start
Squats and burpees, merkins and squats, BBS and merkins

MARY:
none

ANNOUNCEMENTS:
none

COT:
Psalm 24 says the earth is the Lord’s and everything in it and Matthew 6 shows Jesus telling His disciples they can’t serve two masters. We ought to view ourselves as stewards, rather than owners, of what we have and actively avoid serving money or something else as opposed to using those things to serve God

Mr Serve On

AO: juco
Q: Butterknife
PAX: Butterknife, Noodles, Booster, Stye (Hal Phillips), Dart Gun, Wanderer, Love Shaq, Windex, Mailbox, Guardrail, Survivor, Fetch, Data, Erector
FNGs: None
COUNT: 14
WARMUP:
Side straddle hop in cadence 20
Tempo squats
Cherry Pickers
Grady Corns
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 tempo merkins
30 seconds oyo

THE THANG:
Mosey with the leader falling off for two burpees to the big lot for
Drills:
Side shuffles, high knees & butt kickers, walking planks, and sprints.

Line up on the curb
Bear crawl, lunge, burpee leapfrogs, lunge w/ twist

Core:
Hello Dolly’s and BBS

Snake mosey to sophomore hill with the 6 snaking their way to the front of the line.

Partner up
Wheel barrow up switching halfway

Mosey to coupon pile
Dora partner runs stairs and does 5 pull ups
100 curls

Mosey around to the duck 🦆 pond stopping for flutter kicks and 8 ct Merkins.

Mosey to the Haslam Center for 20 dips.

Then back to the flag.

MARY:
No time
ANNOUNCEMENTS:
Convergence coming up.
Look for ways to serve!
COT:
Look for ways to serve:
Sign up for a Q, give blood, volunteer at the shelter, look for opportunities in and outside the community, serve at church. In fact, Mailbox has an opportunity this afternoon.

You will not regret it. It’s rewarding not only to those you’re helping but also to yourself.

“For even the Son of Man came not to be served but to serve others and to give his life as a ransom for many.”
‭‭Matthew‬ ‭20‬:‭28‬ ‭

Cutting through the Fog

AO: the-farm
Q: Aladdin
PAX: Aladdin, Choir Boy, Lightweight
FNGs: None
COUNT: 3
WARMUP:
Lap around park
Cherry pickers
Side staddle hops
Tempo squats

THE THANG:

2 min Challange
Tanning bed sprint runs:
Sprint to end and back and do 2 of an exercise then increase by 2 with every sprint stopping at 10.
-Merkins
-CDD
-Big Boys
-American Hammers
-Burpees
-Squat Jumps
-Bear Crawl

Lap
2 min Challenge

MARY:

ANNOUNCEMENTS:

COT:

Parking Lot Shopping Cart

AO: asylum-am
Q: Rainbow
PAX: Bunny, Cinco (Scott McGuire), Double Wide, Tropicana, TRC/Crab legs, Rainbow, P3, Fabio (Joe Hamilton), Waffle House (Brady Greene), Econoline, Grandslam (Trey Leake)
FNGs: None
COUNT: 11
WARMUP: 20 SSH on 4ct the. Mosey to corner of parking lot for 10 tempo merkins, butt kickers to next corner for 10 4ct plank jacks, mosey to next for windmills, toy soldier hybrid to next corner for 10 tie fighters each leg

THE THANG: 4 corners 5 minute timer. 1 exercise at each corner. 20 reps. Rinse and repeat for 5 minutes.
Round 1 and 2 exercises Merkins, Plank Jacks, SSH, Imperial Walkers
After 5 minutes meet at baby Everest for multiple trips up with 5 jump squats at top
Round 3 exercises Dry Docks, LBC, Rocky B’s, Bobby Hurley
Run Everest again

After that head to pavilion for 7 minute ab shred workout. 1 min each of dollys, flutters, gas pumpers, LBC, Big boys, right crunch, left crunch
MARY: nope
ANNOUNCEMENTS:
COT:talked about putting your shopping cart away when you’re done shopping. Do the small things right and don’t get lazy or cut corners